Are you experiencing unexpected and overwhelming emotions following the Bondi Junction attack? You’re not alone. In this support guide, you’ll find information and resources for understanding why it’s okay to feel how you’re feeling as well as ideas for taking care of your wellbeing.

Keep in mind ...

Helping kids cope

You might be experiencing:

You don't have to work through this alone

Ideas for taking care of your wellbeing

Editor's note

This guide can help you understand why it’s okay to feel how you’re feeling and offer ways you can take care of your wellbeing.

This support guide can help you understand why it’s okay to feel how you’re feeling and offer ways you can take care of your wellbeing following the 2024 Bondi Junction stabbings.

Our Bondi Junction attack support guide helps you understand why it’s okay to feel how you’re feeling and offer ways you can take care of your wellbeing.

2024 Bondi Junction Attack: Wellbeing support guide

Supporting someone who is struggling with medication addiction can be challenging. Learn how to support them on their journey and take care of your own wellbeing.

Types of medications that are often misused

Non-prescription medications 

Prescription medications 

Why do people become addicted to medications?

The question is not why the addiction, but why the pain?

Learn more about addiction

Play a supportive role

How to approach the conversation with children

Keep it age-appropriate

Tell them the plan

Explain that it’s not their fault

Reassure children that they are still loved

Supporting someone with medication addiction can be challenging. Learn how to support them on their journey and care for your wellbeing.

Offers advice on how to care for someone with a medication addiction as well as tips for approaching the issue and where to find further support.

Understand what to expect when caring for someone with a medication addiction

Learn tips for approaching the issue and ways you can offer support

Find the tools, apps, and support services that feel right for you.

A guide for family members, friends, and carers of people who may be struggling with medication addiction.

Medication addiction: A guide for carers

Devices and social media are often an integral part of our day-to-day life, but how we use our devices can make a big difference to how we feel.

When I don’t have reception, there’s a weird part of me that’s secretly relieved to get a break from my phone, from how it makes me feel.

Tips to improve your relationship with technology

Refresh your home screen 

Set healthy limits

Create accountability

Go grayscale

Curate who you'll follow

Create 'powerful pauses'

Devices and social media are often an integral part of our day-to-day life, but how you use your devices can make a big difference to how you feel. 

Explains how things like social media, dating apps, and digital comms can impact your mental health and offers tips to improve your relationship with technology.

Understand why things like social media, dating apps, and emails can make you feel lonely

Consider how your current use of technology may be impacting your mental health

Learn tips for improving your relationship with technology and minimising screen time.

How our devices fuel loneliness

It's common to feel unsure or nervous about your first therapy session, but it's not as scary as you might think! Here's what to expect in your first therapy session. 

What to expect in your first therapy session

You may want to know

It felt so good to talk about my feelings, and not have to worry about what the other person was thinking. And the fact they were here for support. 

You might feel a bit nervous about your first therapy session, but it's not as scary as you might think! Here's what to expect in your first therapy session. 

Explains what your first therapy session might feel like and offers tips for making sure you've found the right therapist for you.

Understand what your first therapy session might feel like

Learn tips for making sure you’ve found the right therapist for you

Understand what can happen after your first therapy session.

Therapy can help you achieve your goals, but turning up to your session is only part of your wellbeing journey. Preparing for your therapy is equally important. Here's how to prepare for your therapy session.

Take note of things to discuss

Set your intention

Once you start therapy, the most important thing is to be willing to do the work that will help you. 

Turning up to your session is only part of your wellbeing journey and preparing for your therapy is equally important. Here's how to prepare for your therapy session.

Explains the importance of preparing for a therapy session, taking time to decompress after, and the benefits of doing 'homework' in between. 

Learn how you can get the most out of a therapy session by preparing beforehand

Understand the benefits of doing ‘homework’ in between therapy sessions

Learn why and how it can be helpful to take time to decompress after a therapy session.

Turning up to your session is an important part of your wellbeing journey.  Here's how to prepare for your therapy session.

Getting the most out of your therapy

Finding the right therapist is one of the most important success factors in therapy. In this article, you'll learn what to look for when choosing a therapist and what are the qualities of a good therapist.

At our first session together, she repeatedly spoke of how our sessions would be a safe, judgment free space. 

Why is picking the right therapist so important?

Finding the right therapist

Getting a Mental Health Treatment Plan is a great first step to making a lasting difference to how you’re feeling. It can be tricky or intimidating to navigate at first, so here we have broken it down to its simplest form.

Booking in to see my GP and getting a plan helped me take back some sense of control. I decided I wanted to feel better for me and only me.

What to expect during your GP appointment

I was stuck inside my own head and couldn’t see a way out. Opening up about my mental health and getting another perspective was the only way I could move forward.

(Ideally) book into a GP with an interest in mental health

Reflect on your goals or future hopes

Prepare any questions you have

Take the time you need

Check for any pricing gap with your mental health professional

Getting a Mental Health Treatment Plan is a great first step to improving your wellbeing. However, it can be tricky to navigate, so we've broken it down for you.

Explains what a Mental Health Treatment Plan is, how to request one from your GP, and tips for getting the most out of your GP visit.

Understand what a Mental Health Treatment Plan is and how it can help you

Learn how to request a Mental Health Treatment Plan from your GP and what to expect

Discover tips for getting the most out of your GP visit and Mental Health Treatment Plan.

Getting a Mental Health Treatment Plan is a great first step to improve how you’re feeling. It can be tricky to navigate, so we've broken it down for you.

What is a Mental Health Treatment Plan?

Understand what happens when you connect with Lifeline, what we do, and how we might be able to help

If life is in danger call 000

When I am at my lowest, reaching out to an independent listening ear like Lifeline is invaluable. 
 

What happens when you contact Lifeline

Call

Text

Online chat

"I dialed 13 11 14...A lovely woman picked up, I said 'I don't really know why I called', and she said 'That's alright Ben, that's normally how the conversation begins'...That woman, God bless her, whoever she is, set into course a chain of events that ended up saving my life. That's why I'm here today."

Understand what happens when you connect with Lifeline, what we do, and how we might be able to help.

Explains the different ways to contact Lifeline, what to expect when you connect with a crisis supporter, and how Lifeline might be able to help.

Understand the different ways you can contact Lifeline

Learn what to expect when you connect with a Lifeline crisis supporter

Discover what types of support options are available and feel right for you.

Contacting Lifeline

If you or someone you care about has been impacted by suicide, this support guide can help. Find information and resources for understanding why it’s okay to feel how you’re feeling as well as ideas for taking care of your wellbeing.

Has someone close to you talked about, attempted, or died by suicide?

If you've been touched by suicide, you may:

For every 1 suicide, up to 135 people can be impacted.

You may find your experience even more difficult to process if you:

You don't have to face this alone.

Talk to someone you trust

If you don’t feel like you have someone to reach out to or you would like to talk to someone now, Lifeline is here for you.

Set time aside to worry

Do a digital detox

Practise mindfulness or meditation

Use a grounding technique

Find safety and support

Being a supporter doesn’t mean stopping someone from feeling the way they do. It’s about walking alongside someone through their experience.

Supporting children who have been touched by suicide

Signs and effects in children

Here are a few ways you can provide support

Supporting those touched by suicide at work, on campus, or within a group

Click here to download the StandBy Support After Suicide Toolkit

If you or someone you care about has been touched by suicide, this support guide can help you understand why it’s okay to feel how you’re feeling and offer ways to take care of your wellbeing.

Helps anyone impacted by a suicide death, suicide attempt, or suicidal behaviour of someone they aren't closely related to or directly connected with understand their emotions and find ways to feel better.

This guide is for anyone impacted by a suicide death, suicide attempt, or suicidal behaviour of someone they aren't closely related to or directly connected with.

Helps with understanding why it's okay to feel the way you're feeling

Provides tips and advice for supporting others.

If you've been impacted by suicide, this support guide can help you understand why it’s okay to feel how you’re feeling and offer ways to feel better.

Touched by Suicide: Wellbeing support guide

Anger is a natural emotional response we all experience. Understand why we feel angry, when it can become a problem, and how learning to manage it in healthy ways can help improve your mental health, wellbeing, and relationships.

An image of an iceberg with the word 'Anger' at the tip and a list of underlying emotions beneath the surface.

Help is available.

How anger can affect your mind and emotions

Unhealthy (excessive) anger can look like:

Suppressed anger can look like:

Anger as a potential sign of depression

Unmanaged anger can escalate into abusive or violent behaviour.

Pause and take a break

Release physical tension

Use positive self-talk

Challenge or reframe your thoughts

Express yourself in healthy ways

Redirect your attention

Reach out for support

Dealing with anger is something a lot of us struggle with and it isn’t something you have to deal with on your own.

Develop self-awareness and plan for the future

Try to reduce stress

Work on your self-esteem

Improve your communication skills

Build problem-solving skills

Try creative expression

Prioritise and practise self-care

Set achievable goals

Lean on a support network

Reach out for professional support

Explains why we feel angry, when it can become a problem, and how managing it in healthy ways can help improve your mental health, wellbeing, and relationships.

This guide can help you understand how anger impacts mental health and offers practical strategies for managing it in healthy ways.

Tools, apps, and support services for managing anger.

Anger is a natural emotional response we all experience. Learn when anger can become a problem and healthy ways to manage it in the short and long term.

Understanding and managing anger

Addiction can affect both your body and mind. Understand how addictive behaviours develop and learn practical management strategies that can lead to better mental health and a more balanced, fulfilling life.

Types of addiction

The image depicts the "Cycle of Addiction," represented as a circular loop. It consists of five stages connected by arrows, symbolizing the repetitive nature of addiction. Starting from the top right and moving clockwise, the stages are:  Internal or external trigger – Refers to a catalyst, either emotional, physical, or situational, that initiates the cycle. Emotional/physical pain – Describes the distress or discomfort that follows the trigger. Craving or urge – Represents the strong desire to use a substance or engage in a behaviour to alleviate the pain. Use substance or behaviour to cope – Indicates the individual’s action to seek relief through addictive behaviour or substances. Temporary relief – Brief relief or escape from the pain is experienced after use. Tolerance/dependence – Over time, the individual develops tolerance, requiring more of the substance or behaviour to achieve the same effect, leading to dependence. The cycle repeats as the triggers continue to reoccur.

The image is a checklist titled "Ticking 2 or more of the following signs may mean you’re struggling with addiction." It lists six signs of addiction, each numbered and placed beside a green circular icon:  An inability to stop using a substance or behaviour. Continuing despite negative impacts on personal relationships. Continuing despite negative impacts on physical health. Withdrawing from social life to use the substance or behaviour. Experiencing strong cravings or urges to use the substance or behaviour. Building a tolerance to the substance or behaviour, therefore needing more.

I kept telling myself I was in control, but deep down, I knew something wasn’t right. I’d cancel plans, skip work, and my mood was all over the place. That’s when I knew I wasn’t just having a bad week, I was struggling with something bigger.

Stopping use of substances suddenly can feel uncomfortable and might even be unsafe for some people.

Understanding how your addiction shows up

The image is titled "Addiction iceberg," featuring an iceberg illustration. The top visible part of the iceberg represents "Addiction" – what people see or associate with. Below the surface, submerged and larger, are various hidden emotions and feelings that contribute to addiction but are not immediately visible. These emotions include:  Embarrassed Shame Overwhelmed Offended Lonely Depressed Anxious Stressed Disrespected Nervous Exhausted Scared Hurt Disgusted Insecure Worried Frustrated Rejected Disappointed Helpless Guilt Trauma Attacked Grumpy Annoyed Distrustful Tricked Regret The accompanying text reads: "Addiction can often be like only seeing the tip of an iceberg – what’s visible to others is only part of the story." The image encourages looking beneath the surface to address the underlying emotions that contribute to addiction, making it easier to break free and find healthier coping mechanisms.

Journal your thoughts and feelings

Explore self-assessment quizzes

Coping strategies for managing cravings and triggers

Try mindfulness and meditation

Use grounding techniques

Redirect your focus

Challenge your thoughts

Express your feelings in healthy ways

Seek professional and peer support

Stay connected to supportive people

Set up time and space for self-care

Build a healthy lifestyle and maintain routines

The image is titled "Trigger management plan" and outlines a three-step process to help individuals manage their triggers. The plan is divided into three sections, each represented by an icon and corresponding text:  Anticipate (Eye icon) – What are my potential triggers? Examples include: work stress, peer pressure, injury, relationship breakdown, loss of a loved one.  Identify (Magnifying glass icon) – What might I be feeling? Examples include: stressed, lonely, anxious, angry, guilty.  Manage (Wrench icon) – What can I do to cope? Examples include: call a friend, go for a walk, meditate, journal, see a therapist, attend a meeting, listen to music.  The image presents these steps as a practical way to anticipate triggers, identify emotions, and manage them with coping strategies. Each step is designed to encourage reflection and action when dealing with triggers.

Find inspiration from others

Handle setbacks with self-compassion

Stay connected to your support

When I relapsed after a year of sobriety, I thought I’d lost everything. But I learned that recovery isn’t about being perfect; it’s about resilience. Now, three years later, I’m stronger and more committed to my wellbeing than ever.

Looking for help with quitting smoking or vaping?

Online learning programs, forums, and apps

Understand how addictive behaviours develop, learn practical management strategies, and find support options that can lead to better mental health.

Understanding and managing addiction

Holidays can be a challenging time for many of us. Here we bring you tips on how to look after yourself at this time of the year.

It felt isolating being surrounded by everyone celebrating, hugging, dancing and laughing. I felt so disconnected.

Tips to manage financial stress this holiday season

Tips to manage loneliness this holiday season

Tips to manage your overall wellbeing this holiday season

I started reading a lot and spent time on forums. That's where I found a lot of support groups. 

Ideas on how to connect with others

Spread kindness as a way to connect

Connection with yourself

The holiday season can be a challenging time for many of us. Here we bring you tips on how to look after yourself at this time of the year.

Mental wellness during the holiday season

Articles that will guide you to understanding and managing your mental health.

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