Things that are actually useful — whether you're a current client or just figuring out where to start.
Resources
You don't have to pay to get support.
Mental health care shouldn't depend on what's in your bank account. Here are legitimate, free or low-cost options available to anyone in South Australia.
You may already be entitled to subsidised support.
If you have a GP, you can ask for a Mental Health Care Plan. This gives you access to up to 10 Medicare-rebated sessions per calendar year with an eligible mental health professional.
The current rebate is $87.25 per session. Your GP writes the referral, you bring the plan to your first appointment. That's it.
Not sure how to ask? Just say to your GP: "I'd like to discuss getting a Mental Health Care Plan." They'll take it from there.
You don't need to be in crisis to ask. You don't need to have a diagnosis. You just need a GP and a reason — and "things have been hard" is a reason.
Free & Low-Cost Services
Beyond Blue
24/7 support, information, and online forums for anxiety, depression, and suicide prevention. Trained counsellors available by phone and chat. → Visit Beyond Blue (link: https://www.beyondblue.org.au) | 1300 22 4636
MindSpot
Free, digital psychological care with MindSpot. We support Australian adults with free, confidential psychological assessments and treatments, and access to qualified therapists. No referral needed. → Visit MindSpot (link: https://mindspot.org.au)
How We Feel
An emotion-tracking app designed with input from psychologists and neuroscientists. Useful for building self-awareness between sessions — and genuinely good at what it does. → Download How We Feel (link: https://howwefeel.org)
Apps that I rate and recommend
For current clients
If I've mentioned something in a session and you want to revisit it, it's probably here. I'll update this regularly so you don't have to wait for me to email it.
Understanding ACT — A short overview of Acceptance and Commitment Therapy and how we use it (download link)
Tracking your mood — A simple weekly mood and energy log (download link)
Recommended reading & listening — Books, podcasts, and creators I actually rate (link list)
Grounding
My go to is the 5 Senses but there are many different ways to ground yourself. Dr Neff created a great guide, Grounding 101