Free Mind Health Check
The anxiety toolkit
Read with intentionSmall things that help, right now.
You don't need an appointment to start feeling a little steadier. Try a guided breath, check in on how you're tracking, or take a worksheet with you — all free, all clinician-made.
A moment to settle.
Pick a rhythm and follow the orb — breathe in as it grows, out as it softens. Each is a validated technique used by clinicians and athletes alike.
Dr Weil's 4-7-8 — in for 4, hold for 7, out for 8. The long exhale calms a racing nervous system; ideal before sleep.
Find a comfortable seat. If you feel light-headed, return to normal breathing — that's completely fine.
Deep, practical reading.
Comprehensive, clinician-written guides and workbooks you can read on screen or download. Free, no sign-up.
GuideUnderstanding & managing anxiety
A complete, plain-language guide to what anxiety is, why it happens, and the techniques that genuinely help.
Download guide
GuideLiving with depression
Recognising low mood, the science of behavioural activation, and a step-by-step plan to climb back out.
Download guide
WorkbookRecovering from trauma
How trauma affects the body and mind, grounding skills, and what evidence-based treatment looks like.
Download guide
GuideThe complete sleep guide
Sleep hygiene, the wind-down routine, and CBT-I — the gold-standard treatment for insomnia.
Download guide
WorkbookStress & burnout recovery
Spotting the warning signs, protecting your boundaries, and rebuilding after burnout.
Download guide
GuideHealthier relationships
Communication patterns, conflict repair, and the research behind relationships that last.
Download guideFact sheets & handouts.
Panic attacks
What's happening & how to ride one out.
PDFGrounding 5-4-3-2-1
A pocket guide for overwhelm.
PDFSleep hygiene
Ten habits for better rest.
PDFSupporting a loved one
What to say, and what to avoid.
PDFQuick, private self-assessments.
Validated screeners to help you understand what you're experiencing. They're not a diagnosis — but a useful place to start, and your answers stay on your device.
Anxiety check (GAD-7)
7 questions · 2 minA widely-used screener for generalised anxiety over the past two weeks.
Mood check (PHQ-9)
9 questions · 3 minThe standard screening tool for low mood and depression.
Stress scale (PSS-10)
10 questions · 3 minHow much pressure are you under, and how is it affecting you?
Sleep health index
8 questions · 2 minA short check on how well you've been sleeping lately.
Wellbeing (K10)
10 questions · 3 minA general check on psychological distress and overall wellbeing.
Adult ADHD screen
6 questions · 2 minThe ASRS screener — a first step if you suspect ADHD.
Not sure where to start?
Our five-minute check looks at how you're tracking across mood, anxiety, sleep and stress — then points you to the right next step, whether that's a worksheet or a psychologist.
Help beyond our doors.
Free, confidential support lines across Australia. If you or someone you love needs help right now, start here.
Beyond Blue
1300 22 4636Information and support for anxiety, depression and suicide prevention.
beyondblue.org.auRead more from our clinicians.
Keep learning, keep growing.
When you’re ready for one-on-one support, we’ll match you with the right psychologist — usually within one business day.