Feeling overwhelmed? Quick, evidence-based exercises can help steady your mind and body—no experience needed. Try these:
Mindfulness in a Minute
Refocus on the present with a simple, guided practice.
Smiling Mind Short Practices (Australia)

Breathe Easy
Slow, deep breathing sends a “calm” signal to your brain.
Breathing Bubble Animation (Headspace)
Box Breathing Tool (Calm Clinic)

Progressive Muscle Relaxation
Release body tension with step-by-step muscle relaxation.
Free PMR Audio (Therapist Aid)
Short Guided Audio (UC Berkeley)

Ground Yourself Now
Regain control with a quick grounding exercise.
5-4-3-2-1 Technique (Anxiety Canada)

Important Notice

This website does not offer crisis support and is not monitored 24/7. If you or someone you know is in crisis, feeling unsafe, or experiencing thoughts of suicide, please seek immediate help from the following services:
Crisis and Suicide Support (Australia)
Lifeline
13 11 14
https://www.lifeline.org.au/

Suicide Call Back Service
1300 659 467
https://www.suicidecallbackservice.org.au/

Kids Helpline (for ages 5–25)
1800 55 1800
https://kidshelpline.com.au/

Emergency
Call 000 if you or someone else is in immediate danger.
Remember: Reaching out in a crisis is a sign of strength. Professional help is available right now.