Mental Wellbeing
Feeling stressed, lonely or overwhelmed is normal — and free, confidential support exists.
What do I do now?
You're struggling with your wellbeing — here's how to find support
- 1
Tell one person you trust how you are really feeling — today, not someday.
- 2
If it feels heavy, call a free, confidential service: Lifeline 13 11 14 or Beyond Blue 1300 22 4636, any hour, with interpreters available.
- 3
If low feelings last for weeks or stop you doing everyday things, see a GP and ask about a Mental Health Treatment Plan — it covers free or cheaper psychologist sessions.
- 4
Add one small anchor to your day: sleep at a regular time, a short walk, one friendly conversation.
Understand it first
1Big changes and stress
Moving countries is one of the biggest changes a person can make. Stress after relocating is extremely common — new systems, new weather, missing family, pressure to "make it work".
Stress can show up as trouble sleeping, a churning stomach, irritability, or feeling flat. None of it means you are failing — it means you are human in a hard situation.
What this means: Struggling after a big move is a normal response, not a personal weakness.
2Loneliness
Loneliness after moving is common and it passes more quickly with small, regular contact: a library English group, a sports club, volunteering, a faith or cultural community.
One genuine conversation a week is a good start. Connection is built in small steps, not one big leap.
3Study and work stress
Deadlines, job hunting, money pressure and family expectations all add up. Universities and employers in Australia expect people to ask for support — it is not seen as weakness.
If study is piling up, talk to your teacher or student services early. If work is too much, your manager, a union or the Fair Work Ombudsman can help.
4Looking after yourself
The basics genuinely matter: regular sleep, some movement each day, sunlight, regular meals, and staying in touch with people.
When everything feels too much, shrink the day: pick just three small things to do, and let that be enough.
What this means: Wellbeing is built from small daily habits, not grand gestures.
5Supporting a friend
You do not need answers to help someone — you need ears. Listen without judging, ask "how can I help?", and keep checking in over the following weeks.
Encourage them to see a GP or call a support line. If they ever talk about harming themselves, treat it seriously: call 000, or stay with them and call Lifeline.
6Signs professional support could help
It may be time to reach out if low, anxious or hopeless feelings last for weeks, keep you from work, study or people, or include thoughts of harming yourself.
These are signs to get support — the same way you would see a doctor for a broken arm. It works, and people recover.
7How to find professional help
Start with a GP: ask for a Mental Health Treatment Plan — it gives you free or cheaper sessions with a psychologist or counsellor through Medicare.
Young people aged 12–25 can go straight to headspace (free or low cost). Free phone and online counselling exists too: Beyond Blue and Lifeline, any hour.
8Crisis and emergency pathways
If you or someone near you is in immediate danger, call 000 straight away. Hospital emergency departments have mental health teams.
If you need to talk to someone now, at any hour: Lifeline 13 11 14. Interpreters are available — say your language and stay on the line.
What this means: Crisis lines are free, confidential, and open every hour of every day — including public holidays.
Quick start checklist
0/5 doneWalaal tools that can help
Common questions
Walaal is not a psychologist, doctor or crisis service. For personal support call Beyond Blue 1300 22 4636 or Lifeline 13 11 14. In an emergency, call 000.