Referrers Hub | Careers

Support between appointmentsAnge Hammond

Support between appointments

We’ve created a collection of simple, practical tools you can use while waiting for your first session or between appointments.

You don’t need to do everything here. Just pick one or two small tools that feel manageable.

If you need immediate support

If you’re feeling unsafe or need urgent help, you can contact these services 24/7:

Lifeline Australia – 13 11 14
Beyond Blue – 1300 22 4636

You can also click here for other tips for staying safe and getting immediate support.

Keen to book an appointment with a therapist?

Get started here

A man holds tissues in his hands while in therapy

If things feel overwhelming or intense

What to Do When You Feel Swamped by Your Emotions
Practical ways to steady things when emotions feel too big.
How to Weather an Emotional Storm Using Mindfulness
Offers a way to soften the intensity of what you’re feeling so it’s a bit easier to get through.
Five minute mindfulness of senses
A short guided exercise to help you feel more steady.

If anxiety or panic is showing up

How to Get Through a Panic Attack
Simple, immediate steps for getting through the moment.
Slow breathing exercise
A way to calm your nervous system when anxiety spikes.

If your thoughts are spiralling

How Thought Challenging Can Help You To Curb Negative Thinking Spirals
Helps you to step back from unhelpful thoughts.
Thinking Traps: An Unavoidable Part of Being Human
Helps you recognise common patterns in how thoughts can get stuck.
Defusing From Your Thoughts
A short audio to create some distance from your thoughts.

If stress is building up

How to Get on Top of Stress Before it Morphs into Burnout
Early signs to notice and simple ways to respond.
Find Your Calm During the Storm
A practical guide with tools you can use day-to-day.

If sleep has been difficult

9 Science-Backed Tips for Overcoming Sleep Problems
Straightforward strategies you can try without overhauling everything.
Progressive muscle relaxation
A guided way to help your body wind down before sleep.

If self-care feels hard or unrealistic

When Self-Care Feels Like a Big Ask
A gentle place to start when even small things feel like too much.
What are the Foundations of Good Mental Health for You?
A simple way to think about what supports your wellbeing day-to-day.

If you’re being hard on yourself

How to Deal with Your Inner Critic
Helps you recognise and step back from harsh self-talk.
A Simple Way to Bring a Little Self-Compassion Into Your Life
A way to ease up on yourself when you’re having a tough time.

If you’re about to start therapy

How to Find the Right Psychologist for You
Things to consider when choosing someone to work with.
8 Tips for Getting the Most Out of Seeing a Therapist
Simple ways to make sessions feel more helpful.
Seeing a Therapist: A Helpful Guide to Put Your Mind at Ease
Answers common questions about how therapy works and debunks common myths.

If you’re not sure where to start

You might begin with:

A short exercise from our audio page
These are often the easiest place to start because you don’t need to read or think too much. You can just press play and follow along.

If things don’t shift straight away, that’s okay. Sometimes it takes some experimenting to find out what works best for you.

Ready to get started with a therapist?