Build your grounding kit
Pack a few items that help you stay connected when things get rough:
Keep it in your bag, car, or bedside drawer — somewhere easy to grab when emotions spike.
Earphones + calm playlist
Hand cream or essential oil
Peppermint tea bag
Small textured item (smooth stone, fabric swatch)
Sticky note with your grounding script
Free Mental Health Resources
Practical, trusted, and accessible supports — beyond our platform.
This page lists free Australian services, learning hubs, and peer resources that can support you alongside DBT Support Hub.
When You Need Support Beyond This Page
This page is here to connect you with real-world, trusted support.
Sometimes skills help.
Sometimes what helps most is a voice on the phone.
Sometimes it’s knowing you’re not the only one who feels this way.The services listed here exist so you don’t have to navigate distress alone.
Whether you’re in crisis, feeling overwhelmed, or just needing extra support between appointments, there are free options available across Australia.
Reaching out is not a last resort.
It is a strong and steady next step.
Use this page as a bridge — from isolation to connection, from silence to support.
Crisis Support
Need Immediate Support?
If you’re in immediate danger: use your local emergency number:
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Australia: 000 (Triple Zero).
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New Zealand: 111.
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United Kingdom: 999 (or 112).
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United States & Canada: 911.
If you’re not sure which number to call where you are, use the global helpline finder: Find a Helpline
Evidence shows sensory grounding and paced breathing can lower adrenaline, ease panic, and reduce dissociation. The key is to rehearse it in calm moments — so it’s ready when life gets messy.
Grounding isn’t about ignoring pain. It’s how you stay steady long enough to take the next right step.
Country lines
Use any of these whenever you feel overwhelmed, detached, or stuck in looping thoughts.
Australia
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Lifeline: 13 11 14 (24/7 phone; text/chat also available).
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13YARN (First Nations): 13 92 76 (24/7, culturally safe support).
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Beyond Blue: 1300 22 4636 (anxiety/depression support).
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Suicide Call Back Service: 1300 659 467 (phone & online counselling).
New Zealand
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Emergency: 111.
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1737 Need to talk? Call or text 1737 (24/7).
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Lifeline Aotearoa: 0800 543 354 or text 4357 (HELP).
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Suicide Crisis Helpline: 0508 TAUTOKO (0508 828 865).
United Kingdom
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Samaritans: 116 123 (free, 24/7).
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Shout (text): Text SHOUT to 85258 (24/7).
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NHS 111 (urgent medical help when it’s not life-threatening).
United States
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988 Suicide & Crisis Lifeline: Call or text 988, or chat online (24/7).
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Emergency: 911 (police/fire/ambulance).
Canada
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9-8-8: Suicide Crisis Helpline: Call or text 9-8-8 (24/7, English & French).
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Talk Suicide Canada: 1-833-456-4566; text 45645 (hours vary).
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Emergency: 911.
For all other countries and territories, search your options by location on Find a Helpline (shows phone, text, and chat services). Find A Helpline
Tiny win (60 seconds):
Say aloud:
“It’s [day/time]. I’m in [place]. I can feel [object]. Next, I will [one step].”
Then do that step. You just grounded.
It Takes Courage to Look for Support
If you’re on this page, something feels heavy.
Maybe your thoughts won’t slow down.
Maybe you’re exhausted from holding it together.
Maybe you’re not sure how bad it is — only that you don’t want to keep carrying it alone.
Reaching out doesn’t mean you’ve failed.
It means you’re choosing care over silence.
Courage isn’t about feeling calm first.
It’s about taking one small step while things still feel messy.
You don’t need the perfect words.
You don’t need to justify why you’re struggling.
You only need enough strength for the next action — a call, a message, a click.
Support exists.
And choosing it is a sign of strength, not weakness.
Peer & Lived Experience Support
Roses in the Ocean
Roses in the Ocean is an Australian lived-experience organisation focused on suicide prevention. Their work centres on community consultation, peer leadership, training, and amplifying the voices of people with lived experience of suicide.
If you’re interested in suicide prevention advocacy, peer leadership, or community-based initiatives in Australia, their work is nationally recognised and grounded in safety and lived experience.
To Write Love On Her Arms
To Write Love On Her Arms is a global non-profit built around lived-experience storytelling in suicide prevention, depression, addiction, and recovery. Their work focuses on hope, connection, and reminding people they are not alone.
If you connect with story-based healing and awareness campaigns, TWLOHA offers meaningful content, community engagement, and mental health advocacy resources.
The Mighty
The Mighty is a large online community where people share lived-experience stories about mental health, chronic illness, disability, and neurodivergence. It brings together thousands of voices from around the world.
If you’re looking to read personal reflections, feel understood, or explore condition-specific stories, The Mighty offers a wide range of relatable content.
When grounding might not be the move
Try TIPP skills (cold water, intense movement, paced breathing).
If grounding doesn’t help or emotions intensify:
Grounding is one option, not a rule. The goal is always safety.
Use distraction if you're spiralling — gentle activity, music, or talking to someone.
If you feel unsafe or at risk, please reach out to crisis supports below right now.
Program Options
Self-Paced Course
Who it’s for: You prefer private, flexible learning you can do anytime.
Modules include:
Mindfulness • STOP/TIPP + Crisis Plan • Emotion Regulation I (ABC PLEASE) • Emotion Regulation II (Opposite Action & Defusion) • Interpersonal Effectiveness (DEAR MAN, GIVE, FAST)
What’s included:
Outcome: Confidence using DBT skills in everyday life.
Short videos + scripts + quick skill checks
Printable tools and worksheets
Optional Elara AI practice support
Safety & credits
Scope:Psychoeducation and peer support only — not therapy, diagnosis, or a crisis service.
If you’re in crisis (Australia): 000 • Lifeline 13 11 14 • Suicide Call Back 1300 659 467 • Beyond Blue 1300 22 4636 • 13YARN 13 92 76 • Kids Helpline 1800 55 1800 • 1800 RESPECT 1800 737 732
Global: findahelpline.com
Author: Lloyd Taylor | DBT-informed Peer Recovery Worker and Founder, DBT Support Hub
Last updated: October 2025
References:
Linehan M.M. (2015). DBT Skills Training Manual (2nd ed.). Guilford.
Neacsiu A.D. et al. (2014). Dialectical behaviour therapy skills for emotion dysregulation. Clinical Psychology: Science and Practice, 21(4), 363–380.