Tools and resources
A curated collection of psychoeducation guides, self-assessments, worksheets, and trusted links to help you understand your mental health and build everyday skills.
The Generalised Anxiety Disorder 7-item scale (GAD-7) is a validated screening tool used by clinicians worldwide. Complete this brief questionnaire to get a snapshot of your anxiety levels over the past two weeks.
The Patient Health Questionnaire-9 (PHQ-9) is a widely used tool for screening and measuring the severity of depression. Answer 9 questions to better understand how you've been feeling.
The ASRS Screener is an 18-item questionnaire developed in conjunction with the World Health Organisation. It helps identify symptoms of ADHD in adults and is a useful starting point for conversations with your clinician.
The Kessler Psychological Distress Scale (K10) is a simple measure of psychological distress used widely in Australia. It's often used by GPs and mental health professionals to assess overall wellbeing.
A psychoeducation guide covering what anxiety is, how it shows up in the body and mind, common triggers, and evidence-based strategies for managing anxious thoughts and physical symptoms.
This guide explains the difference between low mood and clinical depression, explores contributing factors, and outlines what effective treatment looks like — including therapy, lifestyle, and when to seek professional support.
Many adults with ADHD go undiagnosed for years. This guide covers how ADHD presents in adulthood, the impact on work, relationships, and self-esteem, and the range of support options available.
Trauma can affect anyone. This psychoeducation sheet explains what trauma is, how it affects the nervous system, common trauma responses (fight, flight, freeze, fawn), and how trauma-informed therapy can help.
Explore the foundations of healthy communication — active listening, assertiveness, setting boundaries, and navigating conflict constructively. Useful for couples, families, and workplace relationships.
Self-care is more than bubble baths. This guide covers the evidence behind sleep, movement, nutrition, social connection, and mindfulness as pillars of mental wellbeing — and how to build sustainable habits.
A CBT-based worksheet to help you identify automatic negative thoughts, examine the evidence for and against them, and develop more balanced, helpful perspectives. Ideal for use between therapy sessions.
Clarifying your personal values is a cornerstone of Acceptance and Commitment Therapy (ACT). This worksheet guides you through identifying what matters most to you and how aligned your daily life is with those values.
A structured daily planning template designed for ADHD brains — with time-blocking, priority ranking, energy tracking, and end-of-day reflection prompts to build consistency and reduce overwhelm.
A printable reference card covering 10 evidence-based grounding techniques for managing dissociation, flashbacks, and emotional overwhelm — including the 5-4-3-2-1 sensory method and box breathing.
Use this worksheet to identify where your boundaries are being crossed, clarify what you need, and practise assertive language for communicating limits with confidence and compassion.
If you or someone you know is in immediate danger, please call 000. The following services provide free, confidential support 24 hours a day, 7 days a week.
Anxiety, depression, and suicide prevention support
Free counselling for young people aged 5–25
National sexual assault, domestic and family violence counselling
Support for people living with complex mental health issues
Free professional counselling for people affected by suicide
Trusted resources
A curated selection of reputable Australian and international organisations offering evidence-based information, tools, and support.
These tools are a great starting point, but nothing replaces working with a qualified counsellor. Book a free 15-minute consultation to find the right support for you.