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A safe place to chat anonymously, get support, and feel better.

Hi, what would you like to do today?

Helping others makes us feel good

It also makes other people feel pretty good too! Volunteer with ReachOut and make a difference.

40% of young people experience mental ill-health

Support ReachOut by donating to our critical services today.

Stay in touch

Sign up to our newsletter and get mental health and wellbeing info, tips and stories straight to your inbox.

Support that works for you

A safe, online place to get information and support to help you and your teen feel better.

Hi, what would you like to do today?

40% of young people experience mental ill-health

Support ReachOut by donating to our critical services today.

ReachOut makes things easier

A whole-school approach to student wellbeing that's credible, flexible and free.

Hi, what would you like to do today?

40% of young people experience mental ill-health

Support ReachOut by donating to our critical services today.

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A Safe Place to Chat Anonymously, Get Support & Feel Better | ReachOut Australia

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Connect with other young people and find support that works for you. ReachOut helps you deal with stress, anxiety, depression, and whenever life doesn't go as planned.

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This website has been established to provide information about anxiety, depression and suicide to the Australian community. The website is not intended to be a substitute for professional medical advice, diagnosis or treatment. You should seek the advice of an appropriately qualified healthcare professional before making decisions about your own circumstances. You should not disregard professional medical advice, or delay seeking it, because of any information contained on this website.

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Beyond Blue | 24/7 Support for Anxiety, Depression and Suicide Prevention

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Beyond Blue is here to help - whether you're seeking mental health info or qualified support for you or someone else. Find a life beyond the blues today.

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Mindfulness isn’t limited to meditation, but it’s a great place to start. Meditation is both a skill and an experience that can impact your overall health and happiness.

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SANE Australia, the National Mental Health Charity

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Free check-in includes a 45-minute session which can be held in person, online or by phone.

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Coolminds is a joint initiative between Mind Hong Kong and KELY Support Group, and promotes mental health awareness, support and understanding in Hong Kong's youth and those around them.

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Coolminds is a joint initiative between Mind Hong Kong and KELY Support Group, and promotes mental health awareness, support and understanding in Hong Kong's youth and those around them.

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情緒困擾不分性別、年齡、種族和時間。因此，撒瑪利亞會的熱線服務全年無休。

自殺是香港人口每年非自然死亡的其中一個主因，即使資源緊絀，撒瑪利亞會仍努力維持24小時多種語言情緒支援服務，並為提高社區情緒健康的意識積極推行公眾教育，鼓勵需要情緒支援的人士使用我們的服務。

致電我們的並非只是有尋短見意欲的人士。不同年齡、不同背景的人士感到困擾或絕望，需要別人真誠聆聽，都會致電我們的24小時熱線。

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關於撒瑪利亞會 情緒困擾不分性別、年齡、...

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情緒困擾不分性別、年齡、種族和時間。因此，撒瑪利亞會的熱線服務全年無休。

自殺是香港人口每年非自然死亡的其中一個主因，即使資源緊絀，撒瑪利亞會仍努力維持24小時多種語言情緒支援服務，並為提高社區情緒健康的意識積極推行公眾教育，鼓勵需要情緒支援的人士使用我們的服務。

致電我們的並非只是有尋短見意欲的人士。不同年齡、不同背景的人士感到困擾或絕望，需要別人真誠聆聽，都會致電我們的24小時熱線。

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關於撒瑪利亞會 情緒困擾不分性別、年齡、...

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How do I use the Beyond Now web app?

Work through the 7 steps one-by-one. You can do all of them or just the steps that are most important to you.

Once you've finished your plan you can print it or email a copy to yourself, your GP, mental health professional or trusted supporters.

It can feel like a big task to set up a safety plan. You might want to tackle it with the help of a person you trust. If it feels too hard, stop, have a break and come back to it later.

What is suicide safety planning?

There are 7 steps to creating your personal safety plan. They include:

know your warning signs, so you can act early

make your environment safe by removing harmful items

distract yourself with activities you can do or people you can be with

remember things that make you feel strong.

Get started with your plan so that you can use it the next time you're feeling unsafe.

To learn more about suicide safety planning visit Beyond Now - suicide safety planning.

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Create your Beyond Now safety plan online - Beyond Blue

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Use the Beyond Now web app to create a safety plan to help you cope when you're feeling unsafe or suicidal.

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This page provides names, telephone numbers and online counselling websites and service information of the institutions that offer counselling to general public and young people.

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Practice your daily meditation and mindfulness exercises from any device.

Smiling Mind is a unique tool developed by psychologists and educators to help bring balance to your life.

We suggest 10 minutes a day.

What are you waiting for?

DOWNLOAD THE APP NOW AND SEE FOR YOURSELF!

Our App

A daily mindfulness and meditation guide at your fingertips

#1 Apple Health & Wellbeing App 2018 - Australia

Downloaded over 8.3M times

100% evidence based

FREE Programs for children and adults

We suggest 10 minutes a day

What are you waiting for?

DOWNLOAD THE APP NOW AND SEE FOR YOURSELF!

TRY SAYING:

"Hey Google, talk to Smiling Mind"

"Hey Google, do a sleep meditation with Smiling Mind"

"Hey Google, use Smiling Mind to do a relax meditation"

"Hey Google, help me focus with Smiling Mind"

Indigenous Languages Program

We worked with NPY Women's Council to develop a mindfulness program aimed at providing accessible and engaging mental health tools for Aboriginal people of the NPY region. These meditations have been scripted and recorded by senior Anangu women in Pitjantjatjara and Ngaanyatjarra. Thanks to nib foundation for funding this work.

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Smiling Mind is a unique tool developed by psychologists and educators to help bring balance to your life. We suggest 10 minutes a day. What are you waiting for?

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Now streaming on Netflix

Whether you struggle with racing thoughts at bedtime or have trouble sleeping through the night, our new Netflix series will help you put your mind to bed.

Snuggle up to Headspace Guide to Sleep - now streaming - then try Headspace for free. Get your best sleep in the blink of an eye.

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Netflix and Headspace present: Headspace Guide to Sleep

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Whether you struggle with racing thoughts at bedtime or have trouble sleeping through the night, our new Netflix series will help you put your mind to bed. Snuggle up to Headspace Guide to Sleep - now streaming - then try Headspace for free. Get your best sleep in the blink of an eye.

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Calm is the #1 app for sleep and meditation. Join the millions experiencing better sleep, lower stress, and less anxiety.

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Happify: Science-Based Activities and Games

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Build skills for lasting happiness: Happify turns the latest innovations in positive psychology, CBT, and mindfulness into activities and games that help you lead a more fulfilling life.

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Support for Eating Disorders and Body Image Issues | Butterfly Foundation

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Everyone’s experience of an eating disorder or body image issue is unique and access to care and support is essential.

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Eating Disorders

What we should know about eating disorders and why it is important.

The System of Care

How the NEDC is building the system of care - towards effective, equitable and accessible treatment for all.

Resources

Where to find information on eating disorders for everyone, including professional resources.

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Find evidence-based information on eating disorders for all, including professional resources and support for family and people with lived experience.

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Everything You Need for Eating Disorders

We believe that you have the right to get the best help from someone who cares and understands.

We believe that therapists deserve the best training and ongoing support to empower their work.

This is our mission for people with anorexia, bulimia, binge and compulsive eating, body image issues, weight struggles and for the people who serve them.

Eating Disorder Breakthrough Transformations

A Breakthrough session is a 3-hour transformational experience with an international eating disorder specialist who has deep knowledge and experience of eating distress. Whatever your problem, you will be met with compassion and understanding.

Find a Breakthrough Counsellor

Or call +44 (0)845 838 2040

Help For Carers

Carers and friends can be valuable allies for someone with an eating disorder. Recovery is possible with the right support. We will give you the support and advice you need.

Eating Disorder Information

Discover articles about eating disorders, anorexia, bulimia, binge eating, body image & topical issues.

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Eating disorders | Professional treatment and training | The National Centre

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We believe that you have the right to get the best help from someone who cares and understands. We believe that therapists deserve the best training and ongoing support to empower their work. This is our mission for people with anorexia, bulimia, binge and compulsive eating, body image issues, weight struggles and for the people who serve them.

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Anger Iceberg- Why you may be feeling angry

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What are grief and loss?

Grief is a natural response to loss. It might be the loss of a loved one, relationship, pregnancy, pet, job or way of life. Other experiences of loss may be due to children leaving home, infertility and separation from friends and family. The more significant the loss, the more intense the grief is likely to be.

Grief is expressed in many ways and it can affect every part of your life; your emotions, thoughts and behaviour, beliefs, physical health, your sense of self and identity, and your relationships with others. Grief can leave you feeling sad, angry, anxious, shocked, regretful, relieved, overwhelmed, isolated, irritable or numb.

Grief has no set pattern. Everyone experiences grief differently. Some people may grieve for weeks and months, while others may describe their grief lasting for years. Through the process of grief, however, you begin to create new experiences and habits that work around your loss.

Download the grief and loss factsheet

Getting through grief and loss

Grief is something that takes time to work through. While everyone finds their own way to grieve it's important to have the support of friends and family or someone else, and to talk about your loss when you need to.

What you can do to help yourself

Don't be afraid to ask for help.

Talk to friends and family about how you are feeling, or consider joining a support group.

Take care of your physical health. Grieving can be exhausting, so it's important to eat a healthy diet, exercise and sleep.

Manage stress - lighten your load by asking friends, family members or work colleagues to help you with some chores or commitments. Relaxation and gentle exercise can be helpful.

Do things you enjoy, even if you don't really feel like doing them.

How to help a person who is experiencing grief and loss

Many people do not know what to say or do when trying to comfort someone who is grieving. However, often it is the simple offer of love and support that is the most important.

Ask how they're feeling. Each day can be different for someone who is grieving; take the time to listen and understand what they are going through.

Talk about everyday life too. Their loss and grief does not have to be the focus of all your conversations.

Ask them how you can help. A few home cooked meals, doing the shopping, or perhaps offering to go walking or do something enjoyable with them can all help someone through their grief.

Encourage them to seek professional support if their grief does not seem to be easing over time.

Is it depression?

Grief and depression are quite different but they can appear similar as they can both lead to feelings of intense sadness, insomnia, poor appetite and weight loss. Depression stands out from grief as being more persistent, with constant feelings of emptiness and despair and a difficulty feeling pleasure or joy.

If you notice that depression symptoms continue, or your grief begins to get in the way of how you live, work, share relationships or live day-to-day, then it's important to get support or professional help.
Learn more about the symptoms of depression

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Grief is a natural response to loss. It might be the loss of a loved one, relationship, pregnancy, pet, job or way of life. Other experiences of loss may be due to children leaving home, infertility and separation from friends and family. The more significant the loss, the more intense the grief is likely to be.

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Gender, sex and sexuality are all pretty complicated concepts - and definitely not as black and white as some people might think. The most important thing to realise is that you're not defined by your sexuality or gender. You're you, and that's awesome.

If you have questions about, or feel like you need support related to, sexuality or gender, there are national, state- and territory-based services with volunteers and staff who have had personal experience with or training in dealing with LGBTQIA+ questions and concerns.

Understanding your sexuality and gender

Everyone's sexuality is different, and it's not necessarily as simple as being 'gay' or 'straight'. Some people are attracted to only one sex, and others are attracted to a diversity of people regardless of their sex or gender, with a lot of different preferences in-between. For more information on understanding your sexuality, check out this article.

'Gender' refers to your sense of who you are as a guy, girl or something else, as opposed to what your physical characteristics, genes and hormones indicate (your 'sex'). Identifying your gender can be more diverse than simply seeing yourself as 'male' or 'female', and people express their gender in different ways. For further help on understanding gender, have a look at Everything you need to know about gender.

Head here for a breakdown of the difference between gender, sex and sexuality, courtesy of the Gender Unicorn.

Support services

Emergency help

If you're feeling distressed and want to talk to someone right now, call Kids Helpline on 1800 55 1800, Lifeline on 13 11 14, or one of the other contacts in the urgent help section, all of which provide trained counsellors you can talk with 24/7. They are available to discuss whatever is going on with you, and are trained to help you figure out what to do.

If you have experienced threats or violence, report it to the police on 131 444.

National services

If you're looking to talk to someone about sex, sexuality or gender but you're outside the local call area of a capital city, you can contact the number/website below to get connected with your local sexuality and gender support service.

QLife

A national service that aims to keep LGBTQI communities supported and connected.

Phone: 1800 184 527 (3pm-midnight AEST)

Online chat (3pm-midnight AEST)

National services which may be of use for those who identify as intersex include:

Androgen Insensitivity Syndrome Support Group

Organisation Intersex International

State- and territory-based services

Australian Capital Territory

Meridian

Provides face-to-face counselling and access to social groups in the ACT for people of diverse sexuality and gender.

Phone: (02) 6257 2855 (9am-4pm, Monday-Friday)

Twenty10 incorporating GLCS NSW (also services ACT)

Provides a range of support services and social spaces for people of diverse genders, sexualities and sexes in NSW. Services are aimed specifically at people aged under 26.

A Gender Agenda

Information website and online community for gender-diverse people in the ACT. Information on support groups that you can connect with is also available via their website.

Phone: (02) 6162 1924

New South Wales

Twenty10 incorporating GLCS NSW

Provides a range of support services and social spaces for people of diverse genders, sexualities and sexes in NSW. Services are aimed specifically at people aged under 26.

The Gender Centre Inc.

Provides information and support to trans and gender-diverse people in NSW.

9am-noon, 1-4.30pm, Monday-Friday
Phone: (02) 9519 7599
Regional NSW: (02) 9569 2366
Email: reception@gendercentre.org.au

ACON is a NSW based organisation specialising in HIV prevention, HIV support and LGBTIQ health. Services include state-wide counselling, care coordination, substance support, peer education and health promotion.

Phone: 1800 063 060

Northern Territory

Northern Territory AIDS and Hepatitis Council (NTHAC)

The NTAHC is the main point of contact for people in the Northern Territory who have questions about sexuality or gender, and can put you in contact with local services that provide support.

Phone: (08) 8944 7777
Email: info@ntahc.org.au

Queensland

Diverse Voices

A non-profit organisation with a focus on the wellbeing of the lesbian, gay, bisexual, transgender, queer and intersex (LGBTQI) communities through the operation of teleweb counselling services.

3pm-midnight, 7 days a week
Phone: 1800 184 527

The Queensland AIDS Council

A non-profit organisation that provides support services, information and counselling for sex and gender-diverse people in Queensland.

Phone: (07) 3017 1777
Outside Brisbane: 1800 177 434

Open Doors Youth Service

A drop-in centre and support service for young people who identify as sex, gender or sexuality diverse. As well as support services, they offer a range of peer support programs and social events - providing a safe space for young people in Queensland.

Phone: (07) 3257 7660
Email: opendoors@opendoors.net.au

QSpace
QSpace is drop-in space for LGBTQIA+ young people. It's run by the Expanded Horizons Program and provides an opportunity to socialise, skill share and explore the community. Specific programs as well as casual activities are offered.

Phone: 0437 013 710 (Wednesday & Thursday)
Email: r.rive@wmq.org.au

South Australia

Phone, email and face-to-face support for sexuality- and gender-diverse people. They also have a structured mentorship program.

Phone: (08) 8202 5190

The Rainbow Directory SA lists services, organisations, groups and activities that are South Australia-based and for, or inclusive of, LGBTIQA+ communities. You can search the directory and sort by service type.

Phone: (08) 8168 8776 or 1800 636 368
Email: info@catalystfoundation.com.au or rainbowdirectorysa@catalystfoundation.com.au
SHINESA
SHINESA offer a Sexual Health line and clinical services (including doctors and counsellors) for people who are intersex, gender diverse and of all sexualities. They also offer a Gender Wellbeing Service for people who are transgender, gender diverse and gender questioning.

Contact: 1300 794 584

Tasmania

Switchboard

Anonymous, free telephone counselling, information and referrals for the LGBTQIA+ communities of Victoria and Tasmania.

Working It Out

Tasmania's gender and sexuality support and education service provides direct support, including free and confidential counselling, support groups, education programs and workplace training.

Victoria

Switchboard

Anonymous, free telephone counselling, information and referrals for the LGBTQIA+ communities of Victoria and Tasmania.

Zoe Belle Gender Centre (ZBGC)

An online service supporting the health and wellbeing of Victoria's sexuality and gender-diverse community, with information available to anyone in Australia. The ZBGC also provides an online Q&A service for people seeking answers to their questions about sexuality and gender diversity.

Western Australia

Living Proud

Available to anyone to talk about sexuality and gender, no matter what they identify as. Their phone counsellors can also refer you to gender- and sexuality-friendly doctors, psychologists, counsellors or lawyers, and other community groups that you might wish to connect with. They also run community workshops and inclusivity training.

7-10 pm, Monday-Friday
Phone: 1800 184 527

The Freedom Centre

Provides safe social spaces, peer support, information and referral for young gay, lesbian, bisexual, trans, intersex, queer and questioning young people under age 26.

Phone: (08) 9228 0354
Email: info@freedom.org.au
Western Australian AIDS Council
Offers counselling to people living with or affected by HIV and their friends and family, the broader LGBTIQIA+ community and youth counselling for the LGBTIQIA+ community.

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Gender, sex and sexuality are all pretty complicated concepts - and definitely not as black and white as some people might think. The most important thing to realise is that you're not defined by your sexuality or gender. You're you, and that's awesome.

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The BeYou Project is delivered by Porchlight on behalf of the NHS.

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Resources - The BeYou Project - Porchlight

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Are you looking for answers? Our resources will help you find the information you need.

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Mind HK is here for anyone experiencing a mental health problem. But we know that those of us with LGBT+ identities may face extra challenges around getting the right support, and we sometimes have extra needs or concerns.

The tips on this page may help.

Remember that different things work for different people at different times. Only try what you feel comfortable with, and try not to put too much pressure on yourself.

Talking to someone you trust

It might feel hard to start talking about how you are feeling. But many people find that sharing their experiences can help them feel better. It may be that just having someone listen to you and show they care can help in itself.

If you aren't able to open up to someone close to you, reachout to local support, community building and networking groups. See our useful page for other suggestions (see peer support below)

Peer support

Making connections with people who have similar or shared experiences can be really helpful. This could be other people with mental health problems, or other LGBT+ people, or both.

There are lots of different ways that you can do this.

Find a local LGBT+ community building and networking groups and support groups (or see 'Useful Contacts')

For example, Love Unbounded offers support for bisexual people and the Transgender Resource centre offers community support services

Workplace groups. Some organisations run LGBT+ networks. For example, HK InterBank is a network of LGBT+ groups across the banking and financial industry providing support for its members and the Hong Kong LGBT Medical Society is a group of LGBT+ medical professionals, among other aims they offer support to their peers..

Family Groups. Rainbow Families, a community support group connects LGBT+ parents and families.

Try an online peer support community

For example, Mind UK's online peer support community welcomes LGBTIQ+ people. It offers a friendly, non-judgemental space to talk about how you feel.

If you're using the internet, it's important to look after your online wellbeing.

Try a mentoring programme

Some organisations offer mentoring schemes for LGBT+ people. Each programme differs, but having a mentor can help increase your confidence. For example, Pink Alliance runs a mentorship programme to help people navigate the workplace as a member of the LGBT+ community.

Self-care means things we do for ourselves to help improve our mental and physical health.

Internalised homophobia, biphobia or transphobia might mean you struggle to be kind to yourself. But practising self-care can help boost your self-esteem. We have included some ideas below which may help.

Try joining an LGBT+ specific group

This could be anything from a community project to a hobby group. The important thing is to find an activity you enjoy to help you feel motivated. For example, the Tongzhi Literary Group puts on meetings about authors from sexual minorities and The Harmonics are an LGBT+ choir. LGBTQ Meetups is another way you can find such groups.

Try volunteering

Volunteering can make you feel better about yourself and less alone. You could volunteer for an organisation supporting the LGBT+ community. Or you could volunteer for any other cause you feel passionately about.

You can volunteer at LGBT+ organisations like Pink Alliance

You could volunteer for a sexual health organisation which is supportive of or has close ties to communities of sexual minorities, such as AIDS Concern.

Think about your diet and sleep

Improving your diet and the quality of your sleep can help your mental health. You can find more about this from our pages on food and mood and sleep.

Try to do some physical activity

Exercise can help improve your mood. You can exercise by yourself or you could try joining an LGBT+ sports group. You might like to look up social groups connecting members of the LGBT+ community through sports, fitness, outdoor events. Our pages on physical activity and mental health have more tips.

"I often get asked why I play for a [LGBT+] team... it provides a safe space to play and also it allows me to meet like-minded people in a space that doesn't revolve around bars and clubs, which felt at the time to be the only way of meeting gay people."

Try to avoid recreational drugs and alcohol

You might want to use these to cope with difficult feelings. But heavy use of alcohol or drugs can make existing mental health problems worse. It may also contribute to new ones. You can find more information and support from:

the Hong Kong Jockey Club Drug InfoCentre

our pages about the mental health effects of recreational drugs.

Look after your sexual health

Sexual health is an important part of your physical and mental health. Poor mental health can contribute to you taking risks with your sexual health. But this can have long-term health consequences. Living with a long-term health condition can also affect your mental health. For example, depression is more common among those of us living with HIV. You can find more information and support from AIDS Concern.

See our page on self-care for mental health problems to find more ideas.

Asking your doctor for help

Your doctor (GP) is there to help you with your mental health as well as your physical health. They could:

make a diagnosis

offer you support and treatments, such as self-help resources, talking therapies, and possibly medication (when it is indicated)

refer you to a specialist LGBT+ mental health service, if one exists near you.

Find out more about how to talk to your doctor in our pages on seeking help for a mental health problem.

Do I have to tell them I'm LGBT+?

Opening up to a doctor about your personal thoughts and feelings isn't easy for anyone. Being LGBT+ can make it feel even harder. There are lots of reasons to not want to come out as LGBT+ to your doctor when you talk to them about your mental health. And lots of reasons you might feel anxious about what will happen if you do.

You don't have to tell your doctor that you're LGBT+ to get their help. But if you do, they might find it easier to get you the right support.

If you do decide to tell them, you could rehearse what you will say first with someone you trust.

What if my doctor is unhelpful?

Unfortunately, you might not get the help you need right away. Bad experiences of healthcare staff can be discouraging. But no matter your background, sexuality or identity, you deserve support.

Specialist LGBT+ mental health services

Some therapists focus on providing mental health support to LGBT+ people. When seeking out support, ask the therapist if their practice has a focus on LGBT+ mental health.

"I needed somewhere where I could be open about being trans and be open about mental health."

Working with a therapist

Talking therapies involve talking to a trained professional about your thoughts, feelings and behaviour. They can help you manage and cope with:

difficult life events, such as bad experiences of coming out

relationship problems, such as rejection from family, friends or your community

upsetting or traumatic experiences. This could be something recent or something that happened a long time ago

difficult emotions, such as guilt, sadness, confusion, anger, low self-esteem and internalised homophobia, biphobia and transphobia

depression, anxiety and other mental health problems

living with a long-term physical health problem.

Please see our Seeking Help in Hong Kong page to see which mental health professional is right for you and where to find help in Hong Kong.

Your therapist's identity

Your relationship with your therapist is an important factor in how successful any therapy is for you.

If you would prefer to work with a therapist from the LGBT+ community, it's best to mention it during your first contact with the service. Unfortunately, not all services will be able to match you with an LGBT+ therapist. One of the LGBTIQ+ services listed in our useful contacts page might be able to help.

But even if your therapist does not identify as LGBT+ themselves, they may still have experience of helping people with similar problems to you.

Getting help for suicidal feelings

If you find you are feeling suicidal you should discuss it with a doctor or your therapist as soon as possible.

If you feel in crisis right now, you can contact one of the crisis support programmes listed on our Find Help Now page. Or you can go to your local hospital's A&E department.

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Mind HK is here for anyone experiencing a mental health problem. But we know that those of us with LGBT+ identities may face extra challenges around getting the right support, and we sometimes have extra needs or concerns. The tips on this page may help.