Resources and tools to support your mental health and wellbeing

Signs and types of postnatal mental health conditions | COPE
Information about common perinatal mental health concerns, including anxiety and depression. 

Symptoms of PNDA (Perinatal Anxiety and Depression Australia | PANDA
Easy‑to‑understand information about the symptoms of perinatal anxiety and depression. 

Checklist | PANDA
A simple checklist to help parents reflect on how they are feeling emotionally. This tool can be used to start a conversation with a partner, family member or health professional.

13YARN 
Connect with 13YARN on 13 92 76 (24 hours/7 days) and talk with an Aboriginal and Torres Strait Islander Crisis Supporter.

Birth Trauma Australia
Supports parents who have experienced a traumatic birth. Offers information, peer support and advocacy to help people understand and recover from birth trauma.

Eating Disorders Victoria
Find guidance and support at every stage, from discovery to recovery.

Lifeline
Lifeline is a national charity providing all Australians with 24 hour crisis support and suicide prevention services.

Mental Health and Wellbeing Locals
Support for Victorians aged 18 years and over who are experiencing mental health or wellbeing concerns.

Pregnancy Help Australia – Victoria
Provides free, confidential support for people experiencing distress during pregnancy. Support may include counselling, practical help and referral to local services.

R U OK?
A national charity that aims to start life-changing conversations. 

Welcome to Fatherhood – Men Health and Culture (Migrant and Refugee Men)
Information designed specifically for fathers and partners. Covers emotional wellbeing, identity changes and mental health during pregnancy and early parenting.

Perinatal anxiety and depression in dads - Signs and symptoms (PANDA)
Explains how anxiety and depression can affect fathers and partners. Helps families recognise signs and encourages early support.

Pregnancy for expectant dads and non-birthing partners (Gidget Foundation)
Dads and non-birthing partners can also experience perinatal depression and anxiety (PNDA) before or after the birth of their baby

Wellbeing for LGBTIQA+ parents (PANDA)
All expecting and new parents deserve inclusive, appropriate support for their wellbeing – including LGBTIQA+ parents.

QLife - Support and Referrals
QLife provides anonymous and free LGBTIQ+ peer support and referral for people in Australia wanting to talk about sexuality, gender, bodies, feelings or relationships.

Helping & Caring Made Simple | Gather My Crew
An online tool that helps organise practical support from friends and family. Useful for reducing stress by sharing tasks like meals, childcare or transport.

Info & Tips for New Dads | SMS4dads

1800RESPECT
Confidential phone and online support for family and domestic violence.

The Orange Door (Victoria)  
Local family violence support and referrals.

Safe Steps
24/7, inclusive and confidential family and domestic violence crisis support service

Family and domestic violence | Translated resources
Translated information on referrals and support for people affected by family and domestic violence.

Victorian Aboriginal Community Controlled Health Organisation (VACCHO) 
Supports Aboriginal community‑controlled health services across Victoria

For First Nations - ForWhen 
A helpline that connects families with perinatal mental health support

Victorian Aboriginal Health Service (VAHS)
Culturally safe health and wellbeing services

Djirra - Aboriginal Family Violence Response & Support Service

Wathaurong – Family Violence Support

Perinatal mental health videos in 21 languages | Multicultural Centre for Women’s Health
Short videos explaining perinatal mental health in many languages. Designed for multicultural families to access clear, culturally safe information.

Translated parenting resources | Raising Children Network
Trusted Australian parenting information translated into multiple languages. Covers pregnancy, babies and early childhood in clear, practical terms.

Autistic Pregnancy and Parenthood | Aspect
Information and resources for Autistic people who are pregnant or planning a family. Focuses on understanding sensory needs, communication and emotional wellbeing.

Mental health safety plans: Looking after yourself and your loved ones
Practical guidance on creating a simple safety plan during difficult times. Helps parents know what to do and who to contact if mental health worsens.

Baby Makes 3
Baby Makes 3 supports healthy, equal and respectful relationships for families welcoming a new baby. This group-based program is delivered directly to new parents through trained facilitators, often through Maternal Child Health Services.

Smiling Mind App
A free Australian app with guided mindfulness and meditation exercises. It includes short, easy sessions to help reduce stress, manage emotions and improve sleep during pregnancy.

Mental Wellness App: Meditation & Sleep | Headspace
A popular app offering guided meditation, breathing exercises and sleep support. It can help calm anxious thoughts and support emotional wellbeing during pregnancy and early parenting.

Calm – Meditation and Sleep App
An app focused on relaxation, sleep and stress relief. It includes guided meditations, sleep stories and breathing exercises that may help with anxiety and rest during pregnancy.

Insight Timer – Free Meditation and Sleep App
A free app with a large library of guided meditations, music and talks. Users can choose sessions for anxiety, sleep or emotional support at their own pace.