Mental health can feel like a big, complicated topic, especially when it’s something that you or someone you care about is struggling with.

The truth is that everyone has their mental health, and it exists and moves on a spectrum. Your mental health can move up and down and this is often caused by what’s happening in your life, stressors your facing, and even medical and biological factors. When we understand the signs, contributing factors, and the supports that can help our mental health, we’re often better equipped to respond and navigate the day to day impacts of mental health challenges.

What are signs of mental health struggles?

For young people aged 12 and older, some signs of worsening mental health may include:

• feeling down, hopeless, tearful, and unmotivated alot,

• struggling with everyday tasks,

• sudden behaviour changes without a clear reason,

• changes in sleep or appetite that hang around,

• frequent withdrawing from friends & enjoyed activities,

• unexplained pain (headaches, stomach aches),

• feel really irritable, impulsive, or getting into trouble alot,

• talking about wanting to not be alive or intrusive thoughts like self‑harm,

• distress from seeing or hearing things others don’t,

• intense worry about weight or appearance.

These signs don’t automatically mean you or a young person has a mental health disorder. Rather they are signals that support, understanding, and professional guidance would be beneficial to get involved with.

What about a mental health disorder?

A mental health condition or disorder also isn’t just a “bad day” or a rough week. It usually involves:

• noticeable changes in mood or behaviour,

• difficulties that persist over time,

• and difficulties that significantly impact on daily life like school, friendships, and home life.

What Helps?

Mental health can heal and recover when support addresses all aspects of a person including their body, mind, relationships, and environment. The below summary five key areas that can support your mental health recovery:

1. Social Support & Belonging:

Connection is protective. Supportive friendships, caring adults, and a sense of belonging can buffer stress and build resilience.

2. Wellbeing & Self‑Care:

• sleep routines

• healthy boundaries

• living in line with personal values

• self‑care rituals

• affirmations and using encouraging self‑talk.

3. Thinking‑Based Strategies

• wprking with a professional to idenfity and understand your thinking patterns

• challenging unhelpful thinking

• speaking to yourself with encouragement & helpful self-talk

• building healthy core beliefs

• journalling

• self‑compassion practices

• reading age‑appropriate self‑help resources

4. Sensory & Body‑Based Strategies

• grounding and sensory soothing

• weighted blankets

• fidget or sensory tools

• mindfulness or meditation

• yoga, martial arts, or boxing

• nature, art, or creativity

• cold water, spicy foods, or strong mints

• massage, reiki, or breathwork

5. Professional & Medical Support

Other supportive steps can also include connecting with a GP or other health professional. Early support can prevent problems from escalating and help you connect to the right treatment, and feel less alone.

If you want to see a Psychologist or Mental Health Social Worker and access Medicare rebates, your GP needs to start the process by setting you up with something called a 'Mental Health Treatment Plan' (also known as 'Better Access' or 'MHTP'). With this GP referral, you then are eligible for up to 10 Medicare- rebated psychology sessions each calendar year.

Here’s how it works:

- Book a longer appointment with your GP so there’s enough time to chat about what’s going on.

- Tell your GP who you’d like to see, or ask for their suggestions on local psychologists. They’ll write you a 'Mental Health Treatment Plan' (MHTP) and send it to your chosen Psychologist or Mental Health Social Worker.

- Take the referral letter with you to your first session (or the clinic may contact you directly if your GP directly sent them your MHTP).

- After your first 6 sessions, you’ll need to go back to your GP for a review. This then unlocks the next 4 Medicare-rebated sessions for that calendar year. Your Psychologist or Social Worker will remind you when it’s time to get the GP review.

- Each new calendar year, you can get another 10 rebated sessions by asking your GP to complete a new Mental Health Treatment Plan.

If you want to read more, you can check out information here health.gov.au.

A panic attack is when your brain suddenly switches into “fight, flight, or freeze” mode, even if there’s no real danger threatening your safety. This happens as every brain has a built‑in survival system that’s designed to protect you (like a smoke alarm). When that system gets activated too strongly or too quickly, it can send signals through your body that feel really intense or scary. Lots of people describe a panic attack like a feeling of dying or there heart ending.

Common things people notice during a panic attack:

- breathing feels harder or faster,

- thoughts feel loud, rushed, or out of control,

- heart racing or pounding,

- feeling sick in the stomach,

- feeling hot, shaky, dizzy, or sweaty,

These reactions are the effects of your brain’s alarm system going off!

Your Brain’s “Smoke Alarm”

The video below explains this really well. It shows how the “emotional brain” can sometimes mistake normal situations as threats. It’s kind of like when a smoke alarm goes off just because you burnt your toast — annoying, but it’s only trying to protect you.

Your brain works the same way. When it senses stress, it can set off the alarm even when you’re actually safe. Understanding this is the first step in feeling more in control.

Watch the video:

Kids Helpline – Brain Basics on Anxiety

https://www.youtube.com/watch?v=LB0NLJjVYJo

Strategies to Help Calm the Alarm

Turning off the brain’s “smoke alarm” takes practice, patience, and trying different things to see what works for you. Most people find it helps to calm their body first, because that sends a message back to the brain that things are okay.

Here are some ideas you can try:

Body & Breathing

- slow, steady breathing

- grounding yourself (feel your feet on the floor, notice sounds around you)

- anchoring to the present moment (“Right now I am ___. I can see ___.”)

- calming self‑talk (“I’m safe. This will pass.”)

Mind & Emotions

- visualisation (imagining a safe place or calming scene)

- thought‑diffusion (noticing thoughts without getting pulled into them)

- journalling when calm to release worries

- talking to someone you trust to reduce shame or fear

Changing the Channel in Your Brain: TIPP Skills

These DBT strategies help your body shift out of panic mode and turn off the 'smoke alarm':

T = Temperature

Cool your body down to interrupt the panic response:

- hold ice

- drink cold water

- splash cold water on your face

- hot/cold shower

- eat something spicy, sour, or minty

I = Intense Exercise

Move your body to burn off the adrenaline:

- star jumps

- running on the spot

- going up and down stairs

P = Paced Breathing

Slow, controlled breathing helps your brain switch out of survival mode.

P = Pressure

Deep pressure can help your body feel grounded:

- weighted blanket

- lying under blankets

- a hug

- cuddling a pet

Everyone has days where things feel overwhelming, confusing, or just too much. Having a plan written out ahead of time can make those moments easier to handle. This guide helps you understand your warning signs, choose coping strategies that work for you, and remember the people and things that keep you grounded.

You can fill this out on paper, in your notes app, or anywhere that feels safe and private, but accessible for times when you will need it.

1. What are your Warning Signs:

Before things get really intense, most people notice early signs in their thoughts, feelings, or body. These are clues that you might be heading into the “Orange Zone" of building distress. Think about what usually happens for you and have these ideas written down. These warning signs aren’t “bad” , they’re just signals your brain is sending and they are signals that it is time to take a break, access support, or use calming and grounding strategies.

2. What Coping Strategies work for you?

These are things that help you calm down, distract yourself, or feel more in control. Everyone’s list looks different, so choose and write down what actually feels right for you. Some ideas might be spending time with pets, grounding techniques, going for a walk, having a shower, listening to music, journaling, stretching, or doing something creative.

3.What if it keeps getting really bad?

Sometimes emotions keep building and you might feel panic, shutdown, or out of body. This is when you need different types of strategies that help you feel safe.

Some examples: moving to a space with others, grounding, a hot shower, holding something comforting, move away from spaces that risk you hurting yourself.

4. How can people help?

Sometimes the people around you want to help but they don’t know how, or they try ideas that work for themselves but not what you need. Try writing down and sharing with your loved ones the ways that you are calmed, feel safe and cared for.

5. Who else can help?

Think about who you can contact if you’re worried about your mental health or need support. This might include friends, family, Kids Helpline, a school counsellor, or another trusted adult.

6. Things I’m Good At or Enjoy

When you’re having a hard time, it’s easy to forget the things that make you you. This list is a reminder of your strengths, joys, and the parts of your life that matter.

Some ideas: hobbies, pets, achievements, friendships, places you love, things that make you smile.

7. My Hopes for the Future

Even when things feel tough, your future still exists and it’s worth holding onto. These hopes can be big or small: travelling, getting your licence, learning something new, a dream job, or something you’re excited to experience.

Below is a list of ideas that you might like to read through and determine which could be a good fit for you for overcoming the annoying curve balls that task paralysis, procrastination or overwhelm do to your study!  

1. Capitalise on the way your brain gets energy and reward (aka activate your brains unique reward pathways as this release of dopamine will help you get started and study)

o   make the task feel novel and fresh (e.g., using new coloured pens, studying in a new area),

o   make the task feel like a competition (e.g., I will finish ____ before the bell goes),

o   create accountability to someone or something else as your brain is often motivated  by pressure (e.g., I will get this done before my shift; ask a supportive other to check you completed what you said you would complete),

o   work out how this task/ topic has a real world impact or relevance/ importance as you may be more motivated if it feels like the task is purposeful or has a reason.

o   If you can chose a topic area, chose one you are passionate about as may find more motivated when study is linked to your hobbies/ special interest.

2. Try using Whiteboards to appeal to your minds visual/ big picture thinking style:

o      Use a whiteboard to create a mind-map or visually create a bigger picture of the assessment or topic to help if you get stuck or lost while writing.

Orientate yourself: Look at this visual when you get lost in fine details or feel you are going in circles.

3. Overcome 'out of sight out of mind':

o      Use hand copies and print outs rather than relying on online documents.

o      Make your desk and study space as decluttered as possible. Keep out things that you directly working on right then and there so you don’t get distracted or task switch impulsively

o      Use clear plastic containers for things you commonly use

o      Use a whiteboard in your room so that you can easily keep track and move action items around.

4. Try body doubling:

o   Study in a communal space

o   Study in a space where others are also studying (e.g. a library, café)

o   Timelapse record yourself studying to create a sense of accountability to keep studying.

o   Use a Study Discord or Zoom online study sessions. This can create a sense of not being alone & accountability to keep studying.

o   Facetime with a supportive person to start study you are avoiding.

5. Use brain dumping before studying or if unable to relax before sleeping: 

o   Write down a list of everything that needs to get done to clear your mind before study

o   Use different colour highlighters to then work out what you need prioritise and what is not urgent or important.

6. Use an Action List to plan study sessions:

o   Try using a ‘Actions list’ rather than a ‘To-Do list’ when planning your study.

o   The reason this can work is that it can be less daunting, and less guilt/ shame provoking to not finish all the actions on your list, and may mean your more likely to keep working on things to do.

o   Also, a ‘to do’ list can make some people feel pressure and guilt if not having finished everything on the list, and an ‘action list’ allows room and permission for not always finishing everything you aim for in one sitting.

Everyone can feel nervous or worried from time to time, however some people experience anxiety so much that it affects them at school, with friends, and in their day to day life. Feelings of pending doom, total fear and anxiety happen due to messages from our brain to our body. Learn about the reason anxiety develops can go a long way in helping to find ways to feel more in control and less bossed around by your emotions.

Anxiety can be explained in simple to understand language by knowing about your brains inner 'smoke alarm' that is located in the 'emotional zones' of your brain. Anxiety symptoms hit when the ‘emotional brain’ senses an issue that could be a real or imagined threat to you. An internal smoke alarm is then going off to signal for you to take notice. Unfortunetly, when the alarm is blasting, the smart and thinking parts of our brain fo offline and we need time and calming strategies to help until the alarm turns off.

Just like a smoke alarm going off for something safe like toast burning, sometimes our brain gets the situation all wrong and we can feel in danger & have anxiety symptoms for non life-threating things we face. Turning off the smoke alarm can take time, and the use of lots of different strategies.

Strategies people often try to turn down anxiety:

• T = Temperature (hold ice, drink cold water, splash face with cold water, have a hot/ cold shower, eat something spicy or sour).

• I = Intense Exercise (find a way to shift the adrenaline from your body; star jumps, running up & down stairs).

• P = Paced breathing (slowing down your breathing will trigger the ‘smart’ parts of your brain to turn back on).

• Pressure (lie under blankets, use a weighted blanket, get a hug, cuddle a pet).

• Grounding self talk and orientating skills (e.g., "I am safe", "right here, right now, I am xxxx, and right here right now there is no danger").