Mental health in Australia

Moving to a new country is an adventure filled with new experiences and opportunities. It’s a chance to step outside your comfort zone, meet new people and truly get to know yourself.

Alongside the excitement, it’s normal to feel a bit lonely or out of place as you adapt to your new environment. This is often all part of a natural adjustment period. But, sometimes, these feelings might indicate more serious concerns, and you may experience mental health challenges when living abroad.

Your mental health is just as important as your physical health. Knowing when to reach out for support can make all the difference in ensuring your study or work experience is positive, fulfilling and sustainable.

Signs of mental health concerns

Many people will struggle with their mental health during their lifetime. Mental health statistics in Australia show 40% of Australians aged 16–85 have experienced a mental health condition at some point in their life. It's highly likely that you or someone you know is currently facing a mental health challenge, has experienced one in the past, or may encounter one in the future.

Your mental health can be impacted by many different factors. These include academic pressure, work stress, cultural adjustment, living conditions and being away from friends and family.

It’s normal to feel stressed, homesick or sad at times, but it’s important to understand the difference between temporary emotions and signs of more serious conditions like anxiety or depression.

Normal stress or sadness

Temporary
Tied to specific events or challenges, such as exams or missing family
Feelings lessen over time or improve with positive changes to your lifestyle

Signs of a deeper issue

Feelings of sadness, hopelessness, or worry persisting for weeks
Having trouble concentrating, sleeping or enjoying activities
Feeling overwhelmed without any clear cause

Accessing mental health support in Australia

Seeking help is an important first step in improving your mental health. The sooner you reach out, the sooner you can start feeling better. There are various ways to access support and knowing where to turn can make all the difference.

University counselling services

Many universities and other education providers offer low-cost or free counselling services for students. This can be an excellent starting point to discuss your concerns and explore next steps. Check out your institution's student support services to see what help they can provide.

GPs and psychologists

Your general practitioner (GP) is a great first point of contact. They can refer you to a psychologist through Australia's Better Acess initiative, which will allow you to access up to 20 mental health services per calendar year at a reduced rate. If you don’t currently have a GP, use our Find a Doctor tool to get connected with a doctor close to you.

Support networks

In addition to professionals, speaking with trusted family members or friends can provide you with essential emotional support. A common saying is ‘a problem shared is a problem halved’. Simply talking about your feelings can start to take a weight off your shoulders.

24/7 crisis services

If you’re in immediate need of help, Lifeline (13 11 14) and Beyond Blue (1300 22 4636) are available 24/7. They offer free crisis support and can assist in multiple languages, including for those who are hearing impaired. Both organisations also offer online mental health chat services for less urgent matters, and you can email them if you prefer.

Cultural differences in mental health care

Mental health care is different in every country, and Australia’s open approach might be new for you. Seeking support is a positive step, and there is a wide range of services available to you. It's important to remember that asking for help is a sign of strength, not weakness.

Practical ways to take care of your mental health

Taking care of your mind is as important as taking care of your body. With small, consistent actions, you can make a big difference in how you feel every day.

Nourish your body

When your energy is low, simple, nutritious meals are your best friend. In fact, a healthy diet has been linked to a reduced risk of depression. Cook in bulk when you’re feeling motivated, so you’ll have meals ready to go on tougher days.

Stay active

Exercise can boost your mood and reduce your stress. You don’t need to do a high-intensity workout - gentle activities like walking, yoga, or swimming can have a big impact on your mental health.

Prioritise sleep

A consistent sleep routine is essential to keep your brain active and strong. There are many ways you can improve your sleep for better mental health. Avoid caffeine in the afternoon, reduce screen time before bed, and create a relaxing evening ritual to wind down.

Connect with others

Good relationships can make all the difference! Make time to talk with friends or loved ones, even if they’re far away. Meeting new people on campus through clubs, sports, or classes can help you to find a brand new support network here in Australia.

Helping a friend or loved one

If you suspect someone is struggling with their mental health, your support can make a difference. Australian culture can sometimes encourage people to ‘toughen up’ and be strong, which can make it harder for someone to seek help. Instead, offer your support by listening without judgment.

If you notice changes in someone’s behaviour such as withdrawal or mood swings, gently let them know you're there for them. Offer to help them make an appointment with a healthcare professional and, if needed, accompany them for support. Your compassion and understanding can help them take the first step toward recovery.