60 seconds
Come back to the room
Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste. You can do fewer if that is enough.
A quiet place to land
Let’s make the next few minutes easier.
You don’t have to solve everything right now. MindGuard offers small, steady steps for moments that feel hard to hold.
Grounded in what you feel. We can name the experience and its impact without deciding what caused it.
A quick check-in
How is the moment feeling?
Your check-in stays in this browser and can be cleared in Records.
Your care path
Choose what would help, not what you “should” do.
Toolkit
One small step is enough.
These are invitations, not instructions. Stop if a practice makes you more uncomfortable, and choose a different kind of support.
90 seconds
Longer out-breath
Let the out-breath be a little longer than the in-breath. No need to force a deep breath; gentle is fine.
For tonight
Make sleep less of a fight
Lower the lights, choose one familiar sound, and put tomorrow’s first task on paper so your mind does not have to hold it.
Right now
Pick the next safe thing
Water, a shower, a familiar room, a message to someone you trust, or moving away from anything that feels unsafe.
If an experience feels as though it is coming from outside you, you can focus on what helps you feel safer without needing to settle the explanation right now.
Reflect
Write what you noticed.
A neutral note can help you see patterns in feelings, sleep, context, and impact. You can leave anything blank.
Your records
Review, change, or remove
Safety plan
Keep a plan for harder moments.
Write what you already know helps. This is your plan, not a test. If risk is immediate, use .
Community ideas · public board
When it feels like remote monitoring or V2K.
Share what helps you cope with a difficult experience. You can name how it feels without deciding what caused it.
Ideas from the community
Small things people try
If the experience feels frightening, overwhelming, or unsafe, step away from the board and use . You deserve support without having to convince anyone of a cause.
Australia · verified support
Help that meets you where you are.
These services are independent of MindGuard. Choose the option that fits the moment; you do not need to explain everything perfectly.
If life is in danger
Call Triple Zero (000)
Ask for ambulance or police help. If you can, move to a safer place and stay with someone.
24/7Official source · 08 Oct 2026
Lifeline crisis support
Confidential one-to-one support with a trained crisis supporter for people feeling overwhelmed or having difficulty coping.
24/7 textOfficial source · 08 Oct 2026
Lifeline text support
Confidential text support with a trained Lifeline crisis supporter. A queue may apply.
Health adviceOfficial source · 08 Oct 2026
healthdirect
Talk with a nurse or doctor about what to do next, including finding the right local health service.
WeekdaysOfficial source · 08 Oct 2026
Medicare Mental Health
Advice and connection to local mental health services, 8:30am–5:00pm weekdays except public holidays.
CommunityOfficial source · 08 Oct 2026
SANE Australia
Support for people affected by complex mental health issues, and for friends, family, and health professionals.
Legal directoryOfficial source · 08 Oct 2026
National Legal Aid
A national directory linking to each state and territory legal aid commission. National Legal Aid is not a service provider and does not give legal advice.
Resource governance
Reviewed on a defined cycle
Official source pages are checked before release, monthly after launch, and whenever a service announces a change. Last verification shown here: 8 October 2026. Information can change; use the official source for the latest details.
See the primary official helpline source ↗