Chapter 12

Resource Directory

This page will provide you with:

  • Emergency Contact List
  • Online Resources through Weblinks
  • Links to free Smartphone Apps
  • Additional Handouts listed in the Wellness and Discharge Planning Toolkit
  • Region Specific Information for Community Organisations 

Handout 1: My Best Life

As human beings, one of our deepest desires is to have a meaningful and happy life. You’ve probably heard of the saying, “Live your best life.”  
We want to look back at our lives and our achievements and be proud. In short, we want what the saying says: “to live our best lives”.

But what does it mean to live your best life?

You are a unique individual, so living your best life is exclusive to you. Your best life should reflect your true values. It will be made up of what makes you happy and will be influenced by what changes you would like to make.
So, let’s reconnect with your best life vision through Handout 1 provided below and in your Toolkit.

Handout 2: Using a Mood/Anxiety Chart

The key to managing stress is to fully understand ourselves first. It is often useful to track our daily life experiences and how these may impact on our overall feelings. This will also help you identify triggers.

Things to include:

  • Good and bad experiences.
  • Physical injuries or illness.
  • Future situations you are concerned about.
  • Insomnia or sleep issues.
  • Alcohol and/or drug use.
  • Commencing new medications.

One way to do this is by completing a Mood/Anxiety Chart.
The recommended way of using this chart is by completing it 3 to 4 times per day (around mealtimes is best). Alternatively, you can use a Mood Tracking app.

My Emergency Contact List

A copy of this information can be found on page 33 of your Wellness and Discharge Planning Toolkit.

Emergency Contacts
Emergency Services: 000 (Ambulance, Police and Fire)

13 11 14

Suicide Helpline

1300 651 251

Head To Health

1800 595 212

Suicide Call Back Service

1300 659 467

Kid’s Help Line (Service for kids
aged 5-25yrs)

1800 551 800


1300 224 636

Direct Line (Substance Use
Support Service)

1800 888 236

Safe Steps Family Violence
(Victoria only)

1800 015 188

NA — Narcotics Anonymous

1300 652 820

The Orange Door

AA Alcoholics Anonymous

1300 222 222

Drug & Alcohol Clinic
Advisory Service (DACAS)

1800 812 804

Brother to Brother
(Service for First Nations

1800 435 799

(Service for LGBTIQA
Australians 3pm-12am)

1800 184 527

(Service for First Nations Australians)

13 92 76

Rainbow Door
(LGBTIQ+ specialist advice)

1800 729 367

Men’s Helpline

1300 789 978

Men’s Referral Service
(for people at risk of using
family violence)

1300 766 491

Child Protection

13 12 78

Sexual Assault Crisis Line

1800 806 292



There are many websites that offer a range of online Mental Health and Wellbeing Courses and Support Services. You can discuss which might be most helpful to you with your APMHA Mental Health Clinician.

A copy of this information can be found on page 3 of your Wellness and Discharge Planning Toolkit.

Head to Health

Supporting you to navigate service access and resources.
1800 595 212

Click here for Head to Health website


A free online tool that can help you identify unhelpful thoughts, feelings, and behaviours, and learn strategies to deal with them.

Click here for MyCompass website


Provides online training program to help understand and manage mental health symptoms.

Click here for e-couch website


Interactive modules for people with anxiety and depression.

Click here for Moodgym website


Online free courses supporting people experiencing stress, anxiety, depression, OCD, PTSD and chronic pain.

Click here for Mindspot website

This Way Up

Courses and resources for mindfulness, chronic pain, depression, anxiety, panic attacks
and more.

Click here for This Way Up website

Smart Recovery

Empowering, self-directed online courses and groups that help people recover from dependence on substances.

Click here for Smart Recovery website


National youth mental health and wellbeing centres.

Click here for Headspace website


Mental health resources, support and information.

1300 224 636

Click here for Beyond Blue website

Bite Back

Positive Psychology program for 13 – 16 yr olds designed to improve the overall wellbeing and resilience.

Click here for Bite Back website

Gather My Crew

Normalising help-seeking, making it easier to ask for help, coordinate help through our free app.

Click here for Gather My Crew website

MensLine Self Care Toolkit

Focuses on skills boundary setting, problem solving, relaxation and sleep.

Click here for MensLine website


Confidential alcohol and drug counselling and referral. 1800 888 236

Click here for Directline website

Smartphone/Tablet Wellbeing apps

There are many free smart phone apps available that can be downloaded from the Apple App Store or Google Play Store.  You can discuss which apps might be most helpful to you with your APMHA Mental Health Clinician.

A copy of this information can be found on page 34 of your Wellness and Discharge Planning Toolkit.

Smartphone/Tablet Wellbeing apps
My Grief

Provides support to grieving people & for those who support them.

Apple Store                         Google Play


Aims to change your relationship with alcohol.

Apple Store                         Google Play

Gather My Crew

Normalising help-seeking, making it easier to ask for help, coordinate help through our free app.

Apple Store 


Diary, mood, goals & journal tracker app. (Use the free version)

Apple Store                         Google Play

Smiling Mind

Mindfulness & Meditation app. For all ages.

Apple Store                         Google Play

Beyond Now

Suicide Safety Plan app.

Apple Store 


Mindfulness & Meditation app. (Use the free version)

Apple Store                        Google Play


Learn to Meditate app. (iphone only)

Apple Store 


Self Help app for the Mind. Loneliness, online group.

Apple Store 


Tracks your menstrual cycle related experiences effortlessly.

Apple Store                          Google Play

Sleep Ninja

Free evidence-based app. Helping young people with sleep difficulties.

Apple Store                         Google Play

Water Reminder

Tracks your water intake & provides reminders. (Use the free version)

Apple Store                         Google Play


Region Specific Information for Community Organisations

The information below lists information for community organisations within the Goulburn Valley and North Eastern Victoria Regions of Murray PHN.