Self-care toolkit

These self-care worksheets are designed to assist you in developing your personal skills to better manage your current situation.

Each worksheet has an exercise that will take approximately 10-30 minutes to complete and some may require regular practice.

These self care worksheets are interactive PDFs allowing you to type your answers into the spaces provided and save or print if desired.

 

Download MensLine Australia self-care toolkit

 

Please note, these worksheets should not replace ongoing professional support but they may complement existing work.

 

If you are having problems understanding the content of the worksheet or with the topic and would like further support, please call a MensLine Australia counsellor on 1300 78 99 78. Your feedback is encouraged.

You may also like

14 quotes about manhood that still work!

Many of the famed quotes about manhood would be considered unhealthy now, but there’s still some gems out there. Here are just some of our faves.

Learn More

Active listening

Listening is an important part of effective communication. We have conversations throughout the day, but sometimes we’re not listening as well as we could.

Learn More

Addressing problem drinking

If your drinking is impacting your life, then it’s important to recognise that and seek help. Here we look at ways to start addressing your relationship with alcohol.

Learn More

Addressing problem gambling

Australians spend more than $23 billion a year on gambling, and whilst some people can have the occasional bet without it being an issue, others gamble more – to the point where it impacts their daily life and becomes a problem. Here are some signs that gambling may be affecting you and those you care about, as well as some ways you can get help.

Learn More

Adjusting to retirement

Retirement can be an exciting time in your life, finally having the freedom to pursue your interests, travel, or to simply slow down and enjoy life. However, for some men retirement can be challenging. Here, MensLine Australia explores the issues associated with retirement including the loss of a regular daily work routine and associated sense of purpose.

Learn More

Benefits of volunteering

Many people who volunteer know the great feeling associated with helping others, but what people may not know are the proven benefits on overall health and happiness. Volunteering offers countless social, mental and physical health benefits. Here we outline some of the profound impacts of volunteering.

Learn More

Breaking old habits and starting new habits

Trying to break old habits and start new ones is never easy. To help you along your journey, we’ve compiled some advice to make those new habits stick.

Learn More

Celebrities leading the charge on men's mental health awareness

More people are changing attitudes to men’s mental health & we have some prominent celebrities to thank. Here’s some of the guys raising their voice.

Learn More

Coping with burnout

Learn how to recognise the signs of burnout, and get tips and strategies to help you cope.

Learn More

Cycling - the exercise for positive mental health

While virtually all exercise is beneficial for general, ‘whole body’ health, cycling is especially great for positive mental health.

Learn More

Drinking responsibly

Excessive drinking can not only harm your health but also damage relationships you care about. Here MensLine Australia looks at the recommended drinking guidelines, how drinking too much can have a negative impact on those around you, and the steps you can take today to minimise alcohol consumption.

Learn More

Emotional wellbeing - how to stay on top!

Despite terms like ‘wellbeing’ and ‘wellness’ getting a lot of attention nowadays, its not a fad – looking out for your emotional wellbeing is vital. Luckily there’s lots of ways to pursue it and they’re easy to do!

Learn More

Exercise the body for emotional wellbeing

It’s common knowledge that even a little bit of exercise is good for the body, but recent studies show that getting in shape also has great benefits for your emotional wellbeing.

Learn More

Give Dad the gift of mental health this Father’s Day

Your dad has plenty of socks and ties, so this Father’s Day how about you give him the gift of mental health. Read our tips for checking in on Dad’s mental health.

Learn More

Great songs about friendship and mates

Having good people around you is one of the best ways to protect your mental health. Here’s 10 of our fave songs celebrating friendship and mates.

Learn More

Grow a mo, save a bro

Started in Australia in 2003, the Movember foundation has grown to fund more than 1,200 men’s health initiatives across 21 countries. Movember has a simple goal – to stop men dying young.

Learn More

Help a mate and reduce suicide

Suicide is a major issue in our society. In Australia, it takes more than twice the lives of the road toll, but the truth is we all have the power to do something about it.

Learn More

Helping a mate who is suicidal

It can be hard for some men to express their feelings. They may be embarrassed or worried they’ll be seen as weak. Here MensLine Australia explores ways you can help a mate who may be experiencing feelings of suicide.

Learn More

Helping yourself when feeling suicidal

Feeling as though your life is out of control, and that it will never get better is a common feeling. Here MensLine Australia discusses ways in which you can help yourself through this difficult time.

Learn More

How destructive coping mechanisms can worsen mental health issues

It’s a tragedy that the chosen coping mechanisms for so many blokes are the ones that cause the most damage to mental health.

Learn More

How does free counselling over the phone work?

MensLine Australia is an easy way to access professional mental health care. It doesn’t cost you anything (other than a local phone call) and you don’t need a healthcare card. You don’t even need a referral.

Learn More

How family, friends and carers can help men

As a family member, friend or carer, you are one of the primary sources of support, advice and therapy for someone who is experiencing emotional difficulty or mental ill health. Here’s how you can help men dealing with mental ill health and emotional issues.

Learn More

How to break the negative thinking loop

Many of us feel under threat from the current COVID-19 crisis. Ongoing negative thoughts and constant feelings of anxiety are just one of many ways we react to feeling under threat. If you are worried that you, or a family member, may be stuck in a negative thinking loop, here are a few ways you can break free of this thought pattern.

Learn More

How to promote mental health at your work site

The suicide rate among young tradesmen is more than twice that of other men. Why isn’t mental health at work talked about more often?

Learn More

Improving physical health can help your mental health

We all know that regular exercise is good for the body. Playing a sport, jogging, cycling or even just walking to work all have physical benefits. Now, there’s even further reason to get fit, with studies suggesting that regular exercise is also good for your mind!

Learn More

Making a safety plan

A safety plan helps to get you through the tough moments when experiencing suicidal thoughts or feelings. Here MensLine Australia outlines the prompts required to help you work through the steps of your personal safety plan until you feel safe.

Learn More

Male stereotypes and the ‘Man Box’

We are all constantly bombarded with gender stereotypes, but a new study sheds light on the shifting attitudes of young men in the face of negative messaging about manhood.

Learn More

Managing your mental health while job hunting

Job hunting can be a stressful and uncertain time. Here’s how to manage your mental health while you look for a new job.

Learn More

Men and emotions

Our emotional state often dictates how we behave. Men often feel they need to be self-reliant and provide for their loved ones, so it is not appropriate to express their emotions. Here MensLine Australia challenges that notion offering advice on how you can talk about your emotions openly and freely.

Learn More

Mental fitness

Preventative action is a vital part of looking after your mental health. Here’s some tips on establishing a ‘mental fitness’ routine.

Learn More

Mental health week

This Sunday is World Mental Health Day and the start of Mental Health Week in Australia. The theme this year is Do You See What I See? It’s a campaign that challenges some of the stereotypes and perceptions of mental illness.

Learn More

Mental wellbeing for men

Mental health issues are more difficult to acknowledge and address than physical ailments, but the symptoms and the impact on our lives can be just as real. Here MensLine Australia discusses the steps you can take today to realise mental wellbeing.

Learn More

Men’s mental health - common challenges

Due to a number of factors , some men’s mental health issues have gone unrecognised for a long time. Many men are still not aware of some of the most common indicators that there’s a problem. So how can you tell if you have an issue that you should consider seeking help with?

Learn More

Physical, mental, and financial support during COVID-19

COVID-19 has led many of us to feel concerned about our health. One of the best ways to protect our health is to know where to go for support. Here, we have complied some tips for keeping safe, as well as resources for practical support, including support options available if your job, financial or housing situation has been impacted by this crisis.

Learn More

Positive mental health advice in Star Wars

The Star Wars series of movies are jam-packed with positive mental health advice. Here we take a look at some of our favourite quotes from these movies.

Learn More

Recognising drug addiction

What is drug addiction? How do you know if you have a problem and where can you get help?

Learn More

Reconnecting with friends

Never have we been more connected to everyone around us. Advances in technology have launched multiple social media platforms allowing us to be no more than just a few clicks away from connecting to someone, or anyone for that matter! Then why is it we’ve never felt more alone?

Learn More

Resolving conflict

Conflict will happen from time to time in your life, but if you deal with it properly, it doesn’t have to be destructive. Here, MensLine Australia looks at the signs of damaging conflict and what you can do.

Learn More

RU OK? Day

RU OK? Day is a chance to start a conversation with a mate who is struggling to cope.

Learn More

Seeking help for men - overcome the barriers!

MensLine Australia recently sat down with Leon, a social worker with almost 30 years’ experience, to get his perspective of the challenges of seeking help for men.

Learn More

Self-care in difficult work roles

Many of us deal with difficult situations at work that can have an impact on our mental health. When our job or volunteer work forces us to deal with especially challenging scenarios, its vital to practice good self-care.

Learn More

Single session and multi-session counselling help

MensLine Australia provides single session services to all callers and online counselling users; and multi-session services to eligible clients. Understand how our counselling and support services can help you.

Learn More

Social connections - past, present and future

We often talk about the power of connections and support networks, as having a strong circle of people around you is one of the single most beneficial ways to maintain your mental health.  Here’s how you can grow social connections from the past, present and future!

Learn More

Take care of you and your mates (don’t party too hard on NYE)

The easiest way to ruin a great night is to lose your mate, or get into trouble! So this year, consider the things you can do to have a good night & take care of your mates. Follow our five tips on how to have a great New Years Eve.

Learn More

Talking suicide

Talking to someone about your suicidal feelings can be very difficult. Here MensLine Australia provides options on who you can talk to and what to say.

Learn More

The challenge of change

Achieving true behavioural change in your life, especially when you’re trying to change long-standing behaviours, can be a tough slog. Why is it so hard? What holds us back from making positive change in our lives?

Learn More

The mental health effects of service

Serving your country is one of the toughest jobs around. For some veterans, ongoing mental health issues means the conflict continues beyond the battlefield.

Learn More

The power of a good support network

Having a good support network is a vital tool in maintaining your mental health and wellbeing. As social creatures, our relationships and connections are a basic and core need, behind only physical and safety needs in importance.

Learn More

The power of gratitude

Gratitude for all that we have in life – as opposed to what we want or think we need, is one of the keys to true happiness.

Learn More

Tips for looking after yourself

We know it is important to build good relationships and spend our time and energy on our family. But to keep this going, you also need to spend some time looking after yourself. Think of it as self-maintenance; you have to take care of yourself to take care of someone else. With this in mind, we have put together a few things to consider.

Learn More

Types of decision making

Sometimes we can decide on a course of action because we have some degree of control. At other times, the circumstances are out of our control. Understanding this is key to making better decisions.

Learn More

What are the symptoms of a panic attack?

A panic attack is an occurrence of strong anxiety and fear (and accompanying physical reactions) that seems to happen without an obvious cause. Panic attacks are a result of our ‘fight or flight’ instinct engaging, without the threat of immediate physical danger being present.

Learn More

What can we learn from Movember?

Movember has grown to become a well-recognised international event and a symbol of positive approaches to men’s health issues. Key to its success is the ability to talk about men’s health issues in accessible ways. Here are a few tips for more effective conversations with someone you care about.

Learn More

What is mindfulness?

Mindfulness seems to generate a lot of hype nowadays, but what’s it all about? Mindfulness means ‘being present’ and giving your full attention to the moment we’re in.

Learn More

What is Obsessive Compulsive Disorder (OCD)?

Obsessive Compulsive Disorder (OCD) is a mental health disorder characterised by a repetitive cycle of obsessions (or perceived threats) and compulsions; which are behaviours intended to soothe the distress that accompanies the obsessions. Understand the obsessions, compulsions and how it is treated.

Learn More

When drinking becomes a problem

Alcohol abuse is a serious public health problem and can affect relationships, mental wellbeing and even physical health. Is your drinking becoming a problem? Find out more.

Learn More

Why do I want to end my life?

There are many reasons why people think about ending their lives. Here MensLine Australia looks at some of the common experiences that can lead to people feeling this way, and the support options that are available.

Learn More

Why is change so hard?

A new year, a new start… how many times have we said that over the years? At the start of each year, many of us make new year resolutions, and many of us fail to keep them. So why is change so hard?

Learn More

Why it’s important to change how we talk about men’s mental health

The rate of mental health disorders between men and women is about the same, yet fewer men access professional help or a service. Men are also more likely to die from destructive coping mechanisms like suicide, drugs and alcohol. Why is that? And can changing the way we talk about men’s mental health make a difference?

Learn More

Why it’s important to reach out to a mate

Friendship Day isn’t well known in Australia but it’s a great reminder to reach out to a mate.

Learn More