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Mental Health Tools

Mental Health Tools

Here are some simple, science-backed practices (called PPI’s Positive Psychology Practices) that can make a big difference to how we feel day to day. They can boost mood, reduce stress, and help us feel more connected and fulfilled. Instead of just fixing what’s wrong, these practices can help us build on what’s already good in our lives. When used regularly, they can lead to lasting improvements in overall wellbeing, helping us feel happier, more resilient, and more optimistic about the future.

Below are some practices to help support your mental health wellbeing.

1. Mindfulness / Meditation

  • Practicing mindfulness can really help with reducing stress, increasing focus, and managing emotional regulation. A simple starting point is using guided meditation apps. App suggested below.

2. Recognising Strengths

3. Gratitude Journaling

  • Writing down a few things you’re grateful for each day, even small things like enjoying a hot coffee or a sunny morning can help shift perspective and lift mood over time.

4. 3 Good Things

  • Similar to gratitude journaling, this one’s about writing down three positive things that happened during your day and reflecting on why they were good. It’s simple, but powerful when done consistently. Can be done via the app below.

    Useful Free Resources:

  • Moodgym (website) – CBT-based mental health support
  • 3 Good Things (app) – for daily gratitude prompts
  • Let’s Meditate (app) – guided meditations and mindfulness

Useful Facts:
A review by the University of South Australia found that exercise interventions lasting up to 12 weeks were 1.5 times more effective at reducing mild to moderate symptoms of depression, anxiety and psychological distress than counselling or medications. – https://www.healthdirect.gov.au/blog/does-exercise-reduce-anxiety-and-depression?

Research by VicHealth highlights that poor sleep is strongly linked to mental health issues in adolescents and young adults (e.g. insomnia treatments improve both sleep and mental health)  - https://www.vichealth.vic.gov.au/sites/default/files/Summary-sleep-and-wellbeing-summary-report.pdf?

A major meta-analysis by Sin & Lyubomirsky (2009) reviewed 51 PPI studies involving 4,266 participants and found that PPIs significantly increase wellbeing and decrease depressive symptoms – https://psychology.org.au/publications/inpsych/2011/april/green?

Additional References:

  • Bono, G., & McCullough, M. E. (2006). Positive responses to benefit and harm: Bringing forgiveness and gratitude into cognitive psychotherapy. Journal of cognitive psychotherapy, 20(2), 147.
  • Emmons, R. A. (2007). Thanks!: How the new science of gratitude can make you happier. Houghton Mifflin Harcourt.
  • Rippstein-Leuenberger, K., Mauthner, O., Sexton, J. B., & Schwendimann, R. (2017). A qualitative analysis of the Three Good Things intervention in healthcare workers. BMJ open, 7(5), e015826.
  • Linley, P. A., Nielsen, K. M., Gillett, R., & Biswas-Diener, R. (2010). Using signature strengths in pursuit of goals: Effects on goal progress, need satisfaction, and well-being, and implications for coaching psychologists. International Coaching Psychology Review, 5(1), 6-15.

Wellbeing Action Tool:
The Beyond Blue Wellbeing Action Tool can help you map out what works for your own mental wellbeing – and why. It’s a plan-on-a-page for taking action that is easy to use. bb_wellbeingactiontool_final.pdf

For more information visit: beyondblue.org.au Our mental wellbeing goes up and down as we adjust to changes and everyday challenges. Small, ordinary actions can make a big difference.

Did you know?
More than 1 in 2 (55%) Australians say they would like to improve their mental wellbeing (Beyond Blue Study).

Mental wellbeing enables people to cope with the stresses of life, to live and work well, and connect and contribute to their community (World Health Organisation).

Everyone can improve their mental wellbeing – even if you live with a mental health condition.

Drake Workwise
Drake Workwise is our Employee Assistance Program (EAP) provider that is a free support service to all Winslow employees and their families.

The EAP offers professional, independent and confidential counselling for work related or personal issues that affect employee wellbeing.

It’s available 24 hours a day and can be easily accessed by downloading the app called ‘DrakeWorkWise’ or phone: 1300 135 600.