G'day.
A quick check-in helps you notice patterns before they build up.
Welcome to Little Lift.
- Free and private. What you write stays on your phone.
- Help is one tap away. The red button at the top is always there.
- Small things add up. Check in, play a game, try a guide. Your garden grows as you go.
Made with adults in mind. If you're younger, Kids Helpline is free and there 24/7 for anyone aged 5 to 25: 1800 55 1800.
What brings you here? Pick any. We'll put the most useful tools first.
How are you travelling today?
What's on your mind? (optional)
Name the feeling? (optional, naming it can take the edge off)
Sounds like a hard day.
You don't need to wait for things to get worse to talk to someone. Lifeline (13 11 14) is free and 24/7, by call or text. If you're under 25, Kids Helpline (1800 55 1800) is there too.
Your week
Keep Little Lift handy
Add it to your home screen so it's one tap away, like an app. It's free and works offline.
Your last 7 days
Check-ins stay on this device only. Nobody else can see them.
Your patterns
Last 30 daysYour garden
Check-ins, good things, flipped thoughts and finished activities each plant something.
For you
What brings you here? Pick any.
Coming up
Toolkit
Play, practise, feel better
Short games and exercises built on techniques psychologists use. Most of them plant something in your garden.
Right now I feel…
Games
Lift your mood
Calm and comfort
Work it through
Thought Flip
0 flippedOur minds fall into the same traps over and over. Naming the trap takes away some of its power.
Which thinking trap is this?
If the thought is about ending your life or not wanting to be here, please talk to someone now.
Any traps in there?
Find the Smile
Best: –Tap the one smiling face as fast as you can. You have 30 seconds. It's a quick way to shift your focus. Research on whether games like this reduce stress is mixed, so treat it as a short break.
Mood Boost
When we feel low, we do less, and doing less makes us feel lower. Breaking the cycle starts with one small thing. Pick one you could do in the next hour.
Your activity
Go do it. Come back when you're done, there's no rush.
Good Things Jar
Write down three good things from today, big or small, and why they happened. Done regularly, it can help you notice more of what's going right.
0
good things so far
Breathing
Breathe in, hold, out, hold, four counts each. A few rounds can help you feel calmer. If holding your breath feels uncomfortable, skip the holds or stop.
Ready when you are
0 rounds
5-4-3-2-1 grounding
When thoughts are racing, bring your attention back to what's around you. Take your time with each step.
things you can see
Wind down for sleep
Brave Steps
Avoiding things that make us anxious keeps the fear going. Facing them in small steps, starting with the easiest, helps it shrink. Go at your own pace.
Your steps From easiest to hardest. Rate how scary each one feels, 0 to 10.
Stay Connected
Feeling connected is one of the strongest protectors of wellbeing. Add the people who matter to you, and Little Lift will gently remind you when it's been a while. Names stay on this device only.
Low-effort ways to connect
- Send a quick "thinking of you" text, or a photo that reminded you of them
- Ask someone to walk with you, or train together at the gym
- Try parkrun: a free, weekly 5km walk or run in parks across Australia
- Join a local group: a Men's Shed, sports club, choir, class or community garden
- Volunteer. Helping others is a great way to meet people
- Say hello to a neighbour, or have a chat with someone at the shops
Values Compass
Values are what matters most to you: the kind of person you want to be. Living by them, even in small ways, can make life feel more worthwhile, especially when things are hard.
Pick up to 3 that matter most to you right now 0 of 3
Ride the Wave
Strong urges, like wanting to drink, lash out, send that text, binge, spend or hurt yourself, rise like a wave, peak and then pass, often within 10 to 15 minutes. You don't have to act on it. Let's ride it out together.
If you might act on an urge to hurt yourself or end your life, please talk to someone now.
Pick something to do while it passes
10:00
Notice the urge without acting on it. It's allowed to be here, and it will pass.
If you might act on an urge to hurt yourself or end your life, please talk to someone now.
Still really strong? You don't have to ride this one alone. Talk to someone now, or open your safety plan.
Kind Words
Your kind lines
Worry Time
Worries love to show up all day. Instead of fighting them, park them here and give them a set 15 minutes later on. Many will have faded by then.
If the worry is about your safety or someone else's, don't park it.
What about this one now?
Sort It Out
Your plans
My safety plan
Fill this in when you're feeling okay, so it's ready if things get hard. It saves as you type and stays on this device.
A safety plan works best made with someone you trust, like a GP, counsellor or friend.
If you're in danger right now, call 000.
Guides
For the people in your life
Short, practical guides for the situations people ask about most.
Spot · Speak · Support
Worried about someone?
You don't need to be an expert. Noticing, asking and staying with them can make a real difference.
Send a check-in text
Sometimes the hardest part is the first message. Pick one, make it yours, and send it.
Changes you might notice
- Pulling away from friends, family or things they used to enjoy
- Sleeping much more or much less, or always seeming tired
- More irritable, anxious or flat than usual
- Drinking or using more to cope
- Falling behind at work or school
- Talking about feeling trapped, hopeless or like a burden
- Talking or posting about death, suicide or not being around
- Giving things away, saying goodbye or sorting out their affairs
- Seeming suddenly calm after a very low time
- A big loss or setback, like a break-up, job loss or death
Notice it in yourself, too
The same signs apply to you. If you recognise several, try a check-in on the Today tab or talk to someone you trust.
The last few signs mean act today. If someone talks about ending their life, take it seriously. If they're in immediate danger, call 000 and stay with them.
Call 000Starting the conversation
- Pick your moment.
Somewhere private, with time to talk. Side by side, on a walk or in the car, can feel easier than face to face.
- Ask directly.
Mention what you've noticed, then ask how they're going. Asking won't make things worse.
- Listen more than you talk.
Don't rush to fix it. Let silences happen and take what they say seriously.
- Check back in.
A text a few days later shows you meant it.
Things you could say
If they say yes, they're thinking about suicide
- Stay calm. Thank them for telling you
- Ask if they've thought about how or when. It helps you know how urgent it is
- If they have a plan, or you think they're at risk right now, don't leave them alone. Call 000
- If it's safe to, help put away anything they could use to hurt themselves. Don't put yourself in danger
- Don't promise to keep it a secret. Their safety comes first
- Call Lifeline (13 11 14) or Suicide Call Back Service (1300 659 467) together
- Afterwards, look after yourself. You can call these lines for yourself too
Helping them take the next step
- Ask what would help, rather than assuming
- Suggest seeing a GP. They can talk it through and refer to Medicare-subsidised psychology if it would help
- Offer to sit with them while they call a support line or book an appointment
- Look after yourself too. Supporting someone is heavy
Bring this to your workplace
The Mental Awareness Foundation runs a 45-minute Spot–Speak–Support workshop led by mental health professionals with lived experience, plus Resilience in the Workplace training.
About the workshopsLiving with ADHD
Brains that work differently
ADHD affects attention, impulses and activity levels, in kids and adults. What used to be called ADD is now the "inattentive" type of ADHD. With the right support, people with ADHD can thrive.
Who is this about?
Focus Sprint
Starting is often the hardest part. Pick one task and a short sprint. When a stray thought pops up, park it in the brain dump and keep going.
Things that help
- Get it out of your head: calendars, phone alarms, a whiteboard by the door
- Shrink tasks until the first step feels almost too easy
- Work alongside someone, in person or on a call ("body doubling")
- Keep keys, wallet and meds in one home spot
- Move your body and protect your sleep. Both affect focus
- Go easy on yourself. ADHD isn't laziness or a character flaw
Weekly check-in
Ten minutes, once a week, side by side. It stops small things building into big ones. Take turns answering.
If your partner has ADHD
- Separate the person from the symptom. Forgetting isn't the same as not caring
- Nagging rarely works. Agree on reminders and systems together
- Notice and name the effort, not just the misses
- Avoid slipping into a parent role. You're a team
- Look after your own wellbeing and support
If you're the one with ADHD
- Use shared calendars and timers so your partner isn't your memory
- When things get heated, take a break and come back to it
- Repeat back what you heard to make sure you've got it
- Split jobs by strengths, in a way that works for you both
Routine builder
Kids with ADHD do best with the same steps in the same order. Tick them off together. Ticks reset each day.
Tips for parents
- Give one instruction at a time, up close, and ask them to say it back
- Catch them being good. Praise quickly and specifically
- Use visual charts and timers for routines and screen time
- Plenty of movement and a steady bedtime help everyone
- Talk to their teacher about what works at home
- Look after yourself. Parenting a child with ADHD is a lot
Could it be ADHD?
Inattentive signs: easily distracted, loses things, struggles to start or finish tasks, forgetful, seems not to listen.
Hyperactive or impulsive signs: restless, fidgety, talks a lot, interrupts, acts before thinking.
Everyone does these sometimes. With ADHD they're frequent, started in childhood, last more than 6 months, and show up in more than one place, like home and school or work.
Getting assessed in Australia: start with your GP. They can refer you to a paediatrician (for children), or a psychiatrist or psychologist. Adults may be asked for school reports, as signs usually start in childhood.
Treatment can include strategies and coaching, therapy such as CBT, parenting programs, and medication. A psychologist can assess, but only a doctor can prescribe medication. Your GP can talk through what suits you.
Sleep better
Good sleep, better days
Sleep and mood feed each other. A rough night makes everything harder, and stress makes sleep harder. Small, steady habits help both.
Habits that help
- Get up at the same time every day, even on weekends. It sets your body clock
- Get daylight in the morning, and keep evenings dim
- Give yourself 30 to 60 minutes to wind down before bed
- Keep caffeine to the morning, and go easy on alcohol. It breaks up sleep later in the night
- Keep your bed for sleep. If you've been awake for about 20 minutes, get up, do something calm in dim light, and go back when you feel sleepy
- Busy mind at night? Write worries down and give them a set time tomorrow
- Try not to check the clock during the night
- If you nap, keep it short (under 30 minutes) and before mid-afternoon
When to see your GP
If poor sleep has gone on for more than a few weeks, you snore loudly or stop breathing in your sleep, or sleep problems come with low mood, or you feel very sleepy during the day (especially when driving), talk to your GP. Ask about CBT for insomnia, which is the recommended first treatment for ongoing sleep problems.
Getting help in Australia
Where do I start?
Not sure how the system works or what it costs? Here's the short version. You don't have to be in crisis to ask for help.
Your options, step by step
- Free help you can use today.
Medicare Mental Health (1800 595 212) is a free phone service on weekdays. Their team can talk through what's going on and help you find the right care near you, including free walk-in Medicare Mental Health Centres in many areas.
- See a GP.
Book a longer appointment and say it's about your mental health. Your GP can listen, check your physical health and, if it suits you, make a Mental Health Treatment Plan. Since 1 November 2025, the plan is made by a GP at the practice you're registered with through MyMedicare, or by your usual GP.
- Get Medicare-rebated sessions.
With a plan, Medicare helps pay for up to 10 individual and 10 group sessions each calendar year with a psychologist or other mental health professional.
- Ask about cost when you book.
Some practitioners bulk bill, so there's nothing to pay. Others charge a gap. Ask: "Do you bulk bill? If not, how much will I pay after the Medicare rebate?"
- Aged 12 to 25?
headspace offers free or low-cost help at centres across Australia, and online or by phone through eheadspace.
Making the most of your GP visit
- Say how long you've been feeling this way
- Say how it's affecting sleep, work, study or family
- Say what you'd like: someone to talk to, a plan, or a referral
- Bring your Little Lift summary of the last 4 weeks if you like
- If the first GP isn't a good fit, it's okay to try another
Need help sooner?
If you're struggling right now, you don't have to wait for an appointment. Lifeline is there 24/7 on 13 11 14, by call or text. In an emergency, call 000.
Medicare details checked October 2026 on health.gov.au. Rules change, so check with your GP.
Money worries
You're not alone, and help is free
Money stress is one of the most common reasons people feel overwhelmed. It can hit sleep, mood and relationships. The sooner you get help, the more options you usually have.
What can help
- Talk to a free financial counsellor. The National Debt Helpline is free and confidential. Counsellors don't lend money or sell anything. They can help you sort out bills, debts and payment plans, and explain your rights.
- Call the hardship team. Banks, energy, phone and other providers have hardship options. Try: "I'm having trouble paying. Can I talk to someone about hardship options?"
- Take one bill at a time. List what's due, then deal with the most urgent first, like rent, power and food.
- Be careful with quick fixes. Payday loans and buy now, pay later can make things harder. A financial counsellor can talk through other options.
- If your income has changed, check with Services Australia whether you can get support.
Gambling
If gambling is causing problems for you or someone you love, Gambling Help Online has free counselling 24/7 by phone, chat or email, including for family and friends.
If it all feels too much
Money problems can be fixed, even when it doesn't feel like it. If you're feeling hopeless or unsafe, please talk to someone now.
Supporting a young person
Worried about your teen?
Moodiness is part of growing up. What matters is a change that lasts more than a couple of weeks and gets in the way of everyday life. You don't need all the answers. Staying close and getting help early makes a real difference.
Signs to look out for
Especially if they last two weeks or more.
- Pulling away from friends, family or things they used to enjoy
- Big changes in sleep, eating or energy
- Not wanting to go to school or work, or grades dropping
- Irritability, anger or tears that aren't like them
- Saying they feel hopeless, worthless or like a burden
- Using alcohol or drugs to cope
- Injuries they can't or won't explain, or covering up in hot weather
Starting the conversation
- Pick a low-pressure moment.
Side by side often works better than face to face: in the car, on a walk, cooking together.
- Say what you've noticed, without judging.
"I've noticed you've seemed really tired and down lately. How are you going?"
- Listen more than you talk.
Try not to jump in with fixes or lectures. "That sounds really hard" goes a long way.
- If they don't want to talk, that's okay.
Let them know the door is open: "I'm here whenever you want to talk." Try again another day.
- If you're worried about suicide, ask directly.
"Are you thinking about suicide?" Asking won't put the idea in their head, and it shows you can handle the answer.
What helps day to day
- Keep regular routines for sleep, meals and getting outside
- Spend easy time together with no big talk expected
- Notice and praise effort, not just results
- Agree on phones out of the bedroom at night, if sleep is a problem
- Look after yourself too. Supporting someone is tiring, and they notice how you're going
Getting help
- Your GP is a good first step. They can check physical health, make a plan and refer to a psychologist.
- headspace is free or low-cost for 12 to 25 year olds, at centres across Australia or online and by phone through eheadspace. Families can get support too.
- The school counsellor or wellbeing team can help, and can make school a bit easier while things are hard.
- Kids Helpline (1800 55 1800) is free and 24/7 for young people aged 5 to 25. Let them know it's there.
If you're worried about their safety right now
If they're in immediate danger, call 000. Stay with them, keep calm, and put away things they could use to hurt themselves, such as medicines. Then get help together.
Support for you
Free, confidential counselling for parents and carers. ReachOut Parents also offers free one-on-one support with a parenting coach for families of 12 to 18 year olds.
After a suicide loss
There's no right way to grieve
Losing someone to suicide can bring shock, sadness, anger, guilt and questions that may never have answers. All of it is normal.
Things that can help
- It's not your fault. People who die by suicide are usually in pain that others can't see or fix
- Talk about the person and how you feel, with people you trust
- Keep up the basics: eating, sleeping, moving, even a little
- Expect hard days around anniversaries and birthdays
- Join a support group with others who understand. StandBy can help you find one
- Children grieve too. Use simple, honest words. StandBy can help you talk with them
- See your GP, and let them know what's happened
When to get more help
If you feel hopeless, can't function day to day, or have thoughts of suicide yourself, reach out now. You don't have to carry this alone.
Supporting someone who's grieving
- Say the person's name. Silence can feel like they've been forgotten
- Listen without trying to explain or fix it
- Offer practical help, like meals, lifts or school pick-ups
- Keep checking in after the funeral, when support often drops away
Move for your mind
Move your body, lift your mood
A large 2023 University of South Australia review, drawing on more than 1,000 trials, found regular exercise helped reduce symptoms of depression and anxiety. For some people the effect was similar to other treatments. Every bit counts, and you don't need a gym to start.
Exercise works best alongside other care. Keep any current treatment going and talk to your GP before changing it.
This week
Guided sessions
Go at your own pace. Swap any move for marching on the spot. Stop if anything hurts, and check with your GP if you have a health condition.
Making it stick
- Pick something you enjoy. You'll keep doing it
- Train with a mate. It's exercise and a catch-up in one
- Walking, jogging, yoga and strength training have some of the best evidence for mood
- Short and regular beats long and rare
- The Australian guidelines for adults are 150–300 minutes of moderate activity a week, plus strength work twice a week. Under 18? Aim for about an hour a day
Gyms that support The Mental Awareness Foundation
24/7 Snap Fitness clubs in Queensland and South Australia that are proud to back mental health.
Set yourself a goal
Train for Walk For Awareness
Walk with thousands of Queenslanders and start conversations about mental health.
RegisterFind support
People who can help
Support lines and services across Australia. Choose your state to see local help first.
Phone and text lines
Services
Help in your language
Call TIS National on 131 450 and ask for an interpreter to connect you to any service. It's free, 24/7.
Get involved
Help more people get a lift
Little Lift is supported by the Mental Awareness Foundation, which funds frontline mental health services across Queensland. Here's how to back their work.
Flagship event
Walk For Awareness
Walk with thousands of Queenslanders to start conversations about mental health.
For the 3,300
Every number is a person
The Mental Awareness Foundation's For the 3,300 campaign honours the Australians lost to suicide each year and funds frontline programs. Change happens when we move, talk, listen and act together.
Learn moreEvents
Share Little Lift
Know someone who could use a lift? Sending the link is a kind, low-key way to say you're thinking of them.
Donate
Donations fund frontline mental health organisations across Queensland.
DonateOpens The Mental Awareness Foundation's secure donation page, where you can choose a one-off or monthly amount.
Little Lift isn't a crisis service. In an emergency, call 000.