Navigating a mental health crisis

1. Let people know what you are going through

You do not have to carry this alone. Tell someone you trust—a friend, family member, GP, counsellor or support worker. You do not need to explain everything perfectly.

“I’m struggling with my mental health and I need some support. Could you stay with me, check in tomorrow, or help me organise an appointment?”

Be specific about what would help. If the first person cannot respond supportively, reach out to someone else. Their response does not determine whether you deserve help.

2. Assess the level of support you require

You do not have to decide this perfectly. Notice what is happening today and ask: am I safe right now, can I manage basic needs, are things getting worse, and am I able to stay connected with someone supportive? If you are unsure, treat that uncertainty as a reason to ask for help.

If there is immediate danger, severe confusion or psychosis, or you may harm yourself or someone else, call 000 or go to the nearest emergency department. For urgent support that is not an immediate emergency, call the NSW Mental Health Line on 1800 011 511 or Medicare Mental Health on 1800 595 212. Health professionals can assess your needs and help identify the safest next step. Healthdirect’s crisis support guidance.

The care map is a navigation aid, not a diagnosis. You can explore urgent, connection, therapy, specialist or intensive options based on what you need today, and use more than one level at the same time.

See urgent support · Explore assessment & therapy · Explore specialist care

3. Connect with the right resources, including free or subsidised care

You do not need to know which service is the perfect fit before making contact. A GP or mental health service can help you understand your options and arrange appropriate care.

Ask about fees, eligibility, waiting times, referrals and what support is available while you wait. A GP Mental Health Treatment Plan may help cover some treatment costs, although a gap fee can still apply. Healthdirect’s treatment plan guide.

If organising care feels overwhelming, ask someone to help make the call or come to the appointment. Do not delay urgent help while looking for the cheapest option.

Browse resources and filter by cost · Explore assessment & therapy

4. Take time out and reduce the pressure

Give yourself permission to scale back where you can. This might mean taking leave, postponing a commitment, asking for help with meals or reducing stressful conversations.

Keep expectations gentle. Rest, regular meals and a manageable routine can be part of looking after yourself. Time out can include safe company and professional support; you do not have to withdraw from everyone. Ask your care team what would be helpful for your situation.

5. Schedule regular support and make a plan for difficult moments

Arrange follow-up appointments and check-ins so you know when you will next speak with someone. Together with your care team, agree on what you are working towards and how you will review whether the support is helping.

If there is a risk of self-harm or suicide, create a safety plan with a professional or trusted supporter. Include warning signs, ways to cope, people to contact and steps to make your surroundings safer. Keep it somewhere easy to find. Beyond Now safety planning.

6. Make time for connection with friends, family or community

Choose people who help you feel safe, accepted and understood. Connection can be small: a short phone call, a walk, a shared meal or simply sitting together.

Make arrangements concrete—“Could we have a ten-minute call on Wednesday?”—and let people know how much energy you have. You do not have to talk about your mental health every time. If friends or family are unavailable or unsuitable, consider a facilitated peer group or community support service.

Explore connection and peer support

7. Read books or listen to audiobooks about mental health and recovery

Learning can help you find words for your experiences and questions to bring to your care team. Choose reliable, compassionate material that is relevant to what you are going through.

Ask a clinician or librarian for suggestions. Start with a few pages or a short listening session, and pause if it feels overwhelming. Reading is an optional resource, not homework you must finish to recover.

Prefer listening? Not Alone, Dads Alive, The Blokes Psychology Podcast, Welcome to the Yarn Barn and Let’s Talk About Mental Health offer stories and conversations to explore at your own pace.

8. Watch videos that offer realistic hope

Look for information from recognised mental health organisations, qualified professionals and people sharing thoughtful accounts of their own recovery.

Personal stories can offer encouragement, but each person’s experience is different. Be cautious about promises of guaranteed cures or advice to stop prescribed treatment. Bring useful ideas to your care team, and step away from content that leaves you distressed or pressured to compare your progress.

9. Remember the parts of yourself that extend beyond this crisis

Think about interests, relationships, strengths, values or everyday moments that have mattered to you. A favourite song, an old hobby, a meaningful relationship or a familiar place might offer a gentle point of connection.

You do not have to become exactly who you were before. Your “why” does not have to be a grand purpose—it might simply be wanting to feel more at ease or enjoy an ordinary day again. If difficulties have been longstanding, you can also think about the life you would like to build. Recovery can mean a fulfilling life with or without ongoing symptoms, and it looks different for everyone. Healthdirect on recovery.