Looking after your wellbeing during transition does not mean doing everything perfectly. It can mean noticing change, understanding what you need and getting support if and when it feels right for you. 

Transition can include changes such as starting a new job, moving house, changes in family responsibilities or settling into a new routine. 

These changes can affect your wellbeing, identity, routine, relationships, employment and family life.  It is common to feel stress or uncertainty during this time. This does not mean something is wrong – it can be a natural response to a significant life change.  

How transition can affect wellbeing 

It is common to feel a mix of emotions during transition, including relief, pride, sadness, hope and uncertainty. 

These feelings may be linked to changes in routine, identity, family life, finances or learning new civilian systems, for example making sense of who you are after service. 

If you would like support, Open Arms offers free and confidential counselling and mental health support. 

Some people also find spiritual or pastoral support helpful. You can read about chaplaincy support, including the Veterans’ Chaplaincy Program in participating locations. 

What can help during change 

Evidence shows that small, regular actions such as keeping a routine, protecting sleep, staying active and staying connected can support wellbeing during change. There is no single right way to do this. What helps will depend on your situation, your health and the support around you. 

• Keep a simple routine. Regular times for sleep, meals, movement and daily tasks can help life feel more manageable, for example when starting a new job, moving house or settling into a new routine. 
• Protect your sleep. Sleep affects mood, energy and concentration. Small habits like limiting caffeine later in the day and having a wind-down routine can help. 
• Stay active in ways that work for you. Gentle movement such as walking, stretching or sport can support both physical and mental wellbeing. 
• Stay connected. Talking with trusted people, peers, family, community or spiritual supports can help reduce stress and isolation, for example while settling into a new role, learning new systems or adjusting to life after service. 
• Take things one step at a time. Breaking tasks into smaller steps can make change feel less overwhelming, for example when learning a new job, organising a move, managing new family responsibilities or making sense of who you are after service. 
• Notice early signs of stress. Changes in sleep, mood, motivation or relationships can be a sign that extra support may help, for example if a new job or new routine is leaving you feeling worn down. 
• Reach out early. You do not have to wait for things to get worse before getting support. 

Looking after physical health 

Changes in routine can affect sleep, energy, movement and general health. Small steps can help over time. These pages may help: 

• Body movement: practical ways to stay active during transition, including community sport and recreation. 
• Sleep hygiene: everyday habits that can support better sleep. 

Retirement planning is about preparing for how you will support yourself when you stop work or reduce your hours. It can help you understand your options, make informed decisions and feel more prepared for the future. 

For veterans and families of veterans, retirement planning can include extra factors such as ADF service, military and civilian superannuation, DVA payments, health changes, or retiring earlier than expected. 

You can start planning at any time. Even small steps can make retirement feel more manageable. 

What’s on this page 

• What retirement planning involves 
• Retirement planning for veterans and families of veterans 
• Planning for unexpected retirement 
• Tools to help you plan for retirement 
• Other trusted retirement planning resources 
• When to seek financial advice 

What retirement planning involves 

Retirement planning can involve thinking about: 

• when you might want, or need, to retire 
• how much income you may need in retirement 
• different sources of income, including superannuation, pensions or other payments 
• living costs, housing and healthcare needs 
• how unexpected changes, such as illness or injury, could affect your plans 

Planning ahead can help you understand where you are now, what you may need later, and what steps you can take next. 

Retirement planning for veterans and families of veterans 

Veterans and families of veterans may need to consider factors that do not affect everyone in the same way, including: 

• retiring earlier due to injury or health impacts 
• receiving superannuation through ADF-specific schemes 
• receiving DVA payments or pensions alongside super 
• periods of civilian and ADF employment 

These factors can affect when you can access retirement income and how different payments may work together. 

Planning for unexpected retirement 

Not all retirements happen as planned. Injury, illness or caring responsibilities can mean leaving work earlier than expected. 

Planning ahead can help you feel more prepared if your circumstances change. It can also help you understand what support and income options may be available. 

Tools to help you plan for retirement 

MoneySmart provides free tools and information such as the MoneySmart guide and  MoneySmart Retirement Planner to help you plan for retirement.  

You can use these tools to: 

• estimate how much money you may need in retirement 
• understand when you might be able to access superannuation 
• see how superannuation and the Age Pension can work together 
• explore different retirement scenarios 

Other trusted retirement planning resources 

These official resources can help you learn more about retirement income, superannuation and support services. 

• Services Australia 
  Find information about the Age Pension and the Financial Information Service. 
• Australian Taxation Office (ATO) 
  Learn more about superannuation and planning for retirement. 
• Department of Veterans’ Affairs (DVA) 
  Find information about pensions, compensation and payments for veterans and families via the DVA website. 
• Commonwealth Superannuation Corporation (CSC) 
  Find information about ADF and Australian Government superannuation schemes via the CSC website.  

You may want to seek professional advice if your situation is more complex or you are unsure which options are right for you. 

When to seek financial advice 

Financial advice may be helpful if you are: 

• approaching retirement age 
• transitioning earlier than planned 
• managing complex superannuation or pension arrangements 
• balancing DVA payments, super and other income sources 

MoneySmart also explains how to choose a licensed financial adviser and understand your rights and protections. 

Choosing a financial adviser 

You can learn what to look for in a licensed financial adviser and how to check their credentials through MoneySmart – Choosing a Financial Adviser. 

You can also look for a licensed financial adviser through the Australian Securities and Investments Commission (ASIC) Financial Advisers Register. 

Respite care gives carers a short break while the person they care for continues to get support. 

It can help when caring becomes hard to manage or when extra help is needed for a short time. It can be planned ahead or used during illness, stress or sudden change. 

What respite care can look like 

Respite care can look different depending on your needs. It may include: 

• Support at home – someone comes to your home so you can go to an appointment or take a break. 
• Short stays away from home – care is provided somewhere else for a short time, such as a weekend or while you recover from illness. 
• Emergency respite – support is arranged quickly if something changes suddenly, such as illness or a family emergency. 

Respite can last for a few hours, a few days, or longer, depending on your situation. 

Why respite care is important 

Caring for someone can affect your health and wellbeing over time. Respite care can help by: 

• Giving carers time to rest and recover 
• Supporting the health and wellbeing of carers and the person receiving care 
• Reducing stress and burnout 
• Helping people stay at home for longer, where possible 

Taking a break is not a failure — it’s an important part of sustainable care. 

Respite care for veterans and families of veterans 

Veterans and families of veterans may need respite care during recovery, disability, ageing or times of change. Support that understands military life and family experiences can make a real difference. 

Respite care may help families: 

• Balance caring with work, health and family life. 
• Get support during times of change, such as returning home from hospital or moving into aged care. 
• Protect connection, dignity and wellbeing during hard times. 

For carers 

If you’re a carer, respite care can help you: 

• Take time for your own health and wellbeing. 
• Stay connected to family, work and community. 
• Continue caring in a way that is sustainable over time. 

Support for carers is an important part of supporting veterans and families. 

Getting support 

If you’re thinking about respite care, it may help to: 

• Look at respite options that suit your needs, such as help at home, day programs or short stays away from home. 
• Find out what support is available through carer services, aged care services or veteran supports. 
• Talk with your GP, a support worker, a support group or someone you trust. 
• Ask for help early if caring is becoming too much. 

Government-funded respite options 

• Carer Gateway may help some carers get planned respite or emergency respite. 
• My Aged Care is the main place to look for government-funded respite for older people. 
• National Disability Insurance Scheme (NDIS) may include short-term respite in a person’s plan. 
• Department of Veterans’ Affairs (DVA) may pay for support at home, short stays away from home, or emergency help for some veterans and carers. 

You do not have to do this on your own. Support is available to help you plan ahead, take a break and get the care you need. 

Caring for someone can be deeply meaningful, but it can also be exhausting. 

Over time, the physical, emotional and mental load of caring can build up, especially when support is limited. Many carers experience stress, isolation, financial pressure or changes in their own health. 

If this is happening to you, you are not alone. It does not mean you are doing anything wrong. 

Why burnout matters 

Burnout often builds gradually when caring demands stay high and there is not enough time, support or recovery. It can affect: 

• Physical health, including sleep, energy levels and recovery from illness 
• Mental health, including anxiety, low mood, irritability and feeling emotionally drained 
• Relationships, work, study and social connection 
• Your ability to continue caring safely and sustainably over time 

The earlier you notice the signs, the easier it can be to get support. 

Signs you may need more support 

Many carers put their own needs last, so burnout can be easy to miss. 

Burnout may be more likely if caring is intense, your sleep is disrupted, you are managing most of the care on your own, money is tight, or the person you support has complex needs. 

You may need more support if you notice: 

• Persistent tiredness, poor sleep or feeling exhausted even after rest 
• Feeling overwhelmed, irritable, numb or emotionally drained 
• Difficulty concentrating, making decisions or staying on top of daily tasks 
• Withdrawing from friends, family, work or activities you usually enjoy 
• Frequent headaches, illness, low motivation, or relying on alcohol or other drugs to cope 
• Feeling like you have to manage everything alone 

These signs are common, and they matter. They may be a gentle signal that you need more support, more rest, or a chance to share some of the load. 

What can help 

There is no single right way to reduce burnout. A mix of practical, emotional and social support is often most helpful. 

This might include: 

• Taking planned respite or short regular breaks before you reach crisis point 
• Sharing caring tasks where possible, including asking for specific practical help 
• Using skills-based or psychoeducation programs to build confidence, coping and problem-solving 
• Accessing counselling, cognitive behavioural therapy (CBT)-based support, mindfulness or other mental health support 
• Joining peer, community or carer support groups to reduce isolation and share strategies 
• Getting help with care coordination, appointments, transport, paperwork or daily tasks 
• Setting realistic expectations, routines and boundaries that protect your own health 

Even small changes can help. Regular check-ins, practical support and early conversations can make a real difference over time. 

For families and carers of veterans 

For families of veterans, caring responsibilities may be shaped by service-related injury, illness, trauma, ageing or transition out of Defence. 

Carers may also be balancing work, parenting, advocacy, appointments, paperwork and their own health needs. Support that understands military and veteran family experiences can help carers feel seen, reduce pressure and improve wellbeing. 

Getting support 

If things are starting to feel heavy, reaching out early can help. 

You might consider: 

• Exploring respite, in-home support or practical help with daily tasks 
• Talking with your GP, a counsellor, social worker or another health professional about carer strain 
• Joining a carer or peer support service to reduce isolation and share strategies 
• Asking family, friends or services for specific help, such as transport, meals, paperwork or appointment support 
• Seeking help to understand and navigate available services and supports 

Where to get support 

You do not have to work this out on your own. These services can help with practical support, counselling, respite, financial help and crisis support. 

• Carer Gateway – Support for unpaid carers, including counselling, coaching, peer support, tailored support packages, and planned or emergency respite. Call 1800 422 737. Visit the Carer Gateway website. 
• Open Arms – Free counselling and wellbeing support for veterans and families of veterans, including carers. Call 1800 011 046. Visit the Open Arms website. 
• Services Australia – Information about Carer Payment, Carer Allowance and other financial support for carers. Visit the Services Australia website. 
• My Aged Care – Information about respite and other aged care supports for older people and their carers. Call 1800 200 422. Visit the My Aged Care website. 
• National Disability Insurance Scheme (NDIS) – Information about disability supports that may help the person you care for and reduce pressure on carers. Call 1800 800 110. Visit the NDIS website. 
• Lifeline – 24/7 crisis support if you are overwhelmed, in emotional distress, or worried about safety. Call 13 11 14. Visit the Lifeline website. 
• Beyond Blue – 24/7 mental health support and counselling. Call 1300 22 4636. Visit the Beyond Blue website. 

If burnout is affecting your health, sleep, safety or ability to cope, it may be time to seek extra support. 

If you are in immediate danger or worried about your safety or someone else’s, call emergency services on 000. 

Caring can be hard, and support can make a difference. You do not have to carry it all on your own. 

Leaving the ADF or transferring to the Reserves can bring practical, financial and personal changes. This page outlines key steps, support options and planning tips to help you prepare for civilian life. 

Key steps through Defence and DVA 

Use the ADF Transition Guide App 

The ADF Transition Guide mobile app brings together transition information, checklists, support services and updates in one place. 

Connect with your local Transition Centre 

Contact your local Transition Centre. A Transition Support Officer can help you understand the process and build a transition plan that fits your needs. 

Attend Transition Seminars 

Attend Transition Seminars as they explain Defence, DVA, superannuation and other support options. Family members can attend with you. 

Register with MyService 

Register with MyService. You can use it to connect with DVA online, lodge and track claims, book transport and access other services. Registering early may help you access support sooner. 

Key transition programs 

Defence Force Transition Program 

The Defence Force Transition Program offers advice and support to help you transition. Services are available for up to 24 months after separation, usually through your local Transition Centre. 

Open Arms – Stepping Out Program 

The Open Arms Stepping Out Program supports current and former serving members and partners with wellbeing, adjustment and practical preparation for civilian life. 

Preparing as a family 

Transition can affect the whole family. It may change routines, income, caring roles, work arrangements and where you live. 

It may help to plan together for: 

• housing and rental plans 
• school changes for children 
• moving to a new community 
• changes to paid work, caring responsibilities and daily routines 

You may find it helpful to attend Transition Seminars or appointments together. 

What to think about before your separation date 

Before leaving the ADF or transferring to the Reserves, think about the areas of life that may need attention in the short and medium term. 

• your physical and mental health care 
• employment, study or training plans 
• your finances, superannuation and budget 
• housing and daily routines 
• family roles, relationships and caring responsibilities 
• community and peer connection outside Defence 

Build a plan that fits your situation 

Everyone’s transition is different. Some people have time to plan ahead, while others may be working to a shorter timeline. 

Your plan can start with the next step that matters most to you. It can also reflect your strengths, work goals, family responsibilities and support networks.  

Support Available 

Transition Support Officers (Joint Transition Authority) 

Transition Support Officers can help you: 

• identify your priorities and options 
• understand available supports 
• build a plan that reflects your needs, strengths and circumstances 

Veteran and Family Support Officers (Veteran and Family Wellbeing Agency) 

Veteran and Family Support Officers can help you: 

• use MyService and other online tools 
• understand options for DVA claims and treatment with your Veteran Card 
• connect with services and resources that support wellbeing for you and your family 
• get coordinated support by working with other people involved in your transition 

What role can pets play in wellbeing? 

Pets can provide companionship, comfort and a sense of connection in everyday life. 

For many people, animals become a trusted part of their support system. They can offer routine, comfort and emotional support, especially during difficult times. 

Pets can support emotional, social and physical wellbeing in meaningful ways. 

How pets can help 

Spending time with animals can support wellbeing in different ways. 

Emotional support 

• Provide comfort during stress, anxiety or low mood 
• Offer companionship and reduce feelings of loneliness 
• Create a sense of safety and stability 

Research suggests pets help reduce stress and support emotional wellbeing, especially during challenging times. 

Connection and companionship 

• Provide a consistent source of connection 
• Help reduce social isolation 
• Act as a “social bridge” to meet others (for example, through dog walking or community spaces) 

Pets can help people feel more connected to others and to their community. 

Routine and purpose 

• Create daily structure (feeding, walking, care) 
• Provide a sense of responsibility and purpose 
• Encourage engagement, even on difficult days 

Caring for a pet can help create routine and a sense of purpose, which can support mental wellbeing. 

Physical and mental health 

• Encourage physical activity (especially with dogs) 
• Help lower stress levels and improve mood 
• Support relaxation and mindfulness 

Interacting with animals may help reduce stress and promote calm and wellbeing. 

Why pets matter for veterans and families of veterans 

Transitioning out of service or going through other difficult times can affect routine, identity and connection. 

For some veterans and families of veterans, pets can help by: 

• Providing companionship and emotional support 
• Reducing feelings of isolation or loneliness 
• Supporting daily structure and routine 
• Offering a calming presence during stress or anxiety 

In some cases, specially trained assistance animals can support people living with post-traumatic stress. They may recognise signs of distress and help reduce symptoms. 

Pets may not be the right option for everyone, but for many people they can be a valuable part of a broader support network. 

How pets fit into your wellbeing 

Wellbeing is about your whole life, not just your health. 

Pets can support several areas of wellbeing, including: 

• Mental wellbeing – managing stress, anxiety and mood 
• Connection – reducing loneliness and building social relationships 
• Purpose – providing routine and responsibility 
• Physical health – encouraging activity and healthy habits 

Pets can complement other forms of support, such as counselling, peer support or community activities. 

What to consider before getting a pet 

Pets can bring comfort, connection and routine, but it is also important to think about what kind of care and commitment is involved. 

Before getting a pet, think about your housing, daily routine, health, support network and the care you can realistically provide. A pet may be a good fit for some people, but not for others. 

If owning a pet is not practical, there are other ways to spend time with animals. You might foster, volunteer or help care for someone else’s pet. 

Pets provide companionship. Assistance animals are specially trained to support a person with disability or other specific needs. Animal-assisted therapy is delivered by a qualified provider. 

Relationships with pets can be deeply important. If a pet becomes unwell, dies or needs to be rehomed, it is normal to feel grief or loss. Support from family, friends or a counsellor may help. 

Getting involved with animals 

You don’t need to own a pet to experience the benefits of spending time with animals. 

If owning a pet is not right for you, there are other ways to spend time with animals: 

• Spending time with a friend or family member’s pet 
• Volunteering with an animal shelter or rescue organisation 
• Participating in animal-assisted therapy programs 
• Visiting community spaces where animals are welcome 

Even small interactions with animals can support wellbeing and connection. 

Pets are not the only support 

Pets can make a meaningful difference, but they work best alongside other supports, such as talking to someone, accessing services and staying connected to your community. 

Connecting with others who understand your experiences can make a real difference to wellbeing. For many veterans and families, peer connection offers reassurance, understanding and a sense of belonging, especially during transition or uncertainty.  

Peer connection is about people with shared lived experience supporting each other and reducing the feeling of being alone. 

What is peer support? 

Peer support brings together veterans, family members and carers who have lived experience of service, transition, or supporting someone who has served. 

Peer support can: 

• Provide understanding without needing to explain everything 
• Reduce isolation and loneliness 
• Offer reassurance during difficult times 
• Help people feel heard, understood and supported 
• Build confidence to seek help when needed 

Peer support does not replace clinical care. It complements professional support by focusing on shared experience and understanding. 

Why peer support matters 

Many veterans and families of veterans say it helps to talk with someone who understands military life through lived experience. 

Peer connection can be particularly helpful when: 

• Leaving Defence service 
• Adjusting to changes in identity, routine or family life 
• Supporting a loved one who is unwell or struggling 
• Feeling isolated or disconnected 
• Wanting to talk but not feeling ready for formal services 

For some people, peer support is a first step toward other support. For others, it stays part of their ongoing wellbeing. 

Types of peer support 

Peer connection can look different for different people. This may include: 

• One-to-one peer support 
• Group-based peer programs 
• Community-led activities and networks 
• Online forums or moderated peer spaces 
• Family-to-family or partner support 

Some programs are structured and facilitated. Others are informal and community-based. 

Peer support programs 

Veterans, families and carers can access peer support through government and government-funded services, including Open Arms Community and Peer Program.  

Availability and format may vary depending on your location and circumstances.  

Below are two key government-backed peer programs for veterans, families and carers. 

How to get support 

If you want peer support, you can: 

• Explore peer support programs for veterans, families and carers 
• Talk to a health professional or support service about your options 
• Seek extra support if you are feeling overwhelmed 

Support and connection are available when you need them. 

Frequently asked questions 

These questions explain what peer programs offer and how to choose one that suits your needs. 

Parents with disability raise children in many different ways across all stages of family life. Disability can be physical, mental, cognitive or sensory, and its impact can change over time. 

Parenting with a disability may involve extra planning, support or adjustments, but it does not define your ability to parent. Support is available to help you care for your family in ways that work for you. 

How disability can affect parenting 

Disability may shape parenting in different ways, depending on individual circumstances. This can include: 

• Managing energy, health or pain alongside daily parenting tasks 
• Managing appointments, treatments, or days when your energy or ability changes 
• Finding accessible ways to care for babies, children or teenagers 
• Balancing independence with asking for help when needed 
• Managing emotional wellbeing alongside parenting responsibilities 

Every family’s experience is different, and the kind of support that helps may change over time. 

Strengths-based parenting 

Many parents with disability develop strong problem-solving skills, flexibility and resilience. Children can benefit from growing up in families where: 

• Connection, care and understanding are prioritised 
• Support networks are part of everyday life 
• Differences are accepted and supported 
• Help-seeking is seen as a strength 

Parenting with disability is about finding what works, not fitting a single model of parenting. 

Parenting in veteran families 

For veterans and families of veterans, disability may be related to service, injury, illness or mental health. Parenting often happens alongside other life changes, such as transition from Defence, changes in work, or additional caring responsibilities. 

Support that understands veteran and family experiences can help parents feel more confident, connected and less alone as they care for their children. 

Helpful supports 

Support for parents with disability may include: 

• Practical help with daily tasks or routines 
• Disability support services that assist with independence 
• Parenting, family or community supports 
• Emotional or mental health support 
• Support for children and young people within the family 
• Help finding and using services, and planning ahead 

Support needs can change across different life stages, from early parenting to adolescence and beyond. 

Asking for help 

Seeking support does not mean you’re not coping. It means you’re doing what you can to care for your family’s wellbeing. Help is there to work alongside you, not replace your role as a parent. 

Getting support 

If you’re parenting with a disability, you might consider: 

• Talking with a health or wellbeing professional about your needs 
• Looking into disability and parenting supports that may help 
• Connecting with family, peer or community supports 
• Asking for help navigating available services 

Parenting with a disability can be challenging, but you do not have to do it alone. Support is available to help you and your family feel more supported and connected. 

Government support and services 

Government services can help with information, support and financial assistance. Some are open to everyone, while others depend on your needs and eligibility. 

• Disability Gateway for information about disability supports, services and pathways to help 
• NDIS for eligible funded supports that can help with disability-related needs and daily life 
• Services Australia for family payments, income support and other practical help you may be eligible for 
• Department of Veterans’ Affairs for eligible health, wellbeing, practical and family support related to service 
• Open Arms for free counselling and support for veterans, partners, families and children 

Not sure where to start? A health professional, support worker or family support service may be able to help you work out what feels right for you and your family. 

Open Arms – Veterans & Families Counselling 

Open Arms – Veterans & Families Counselling is a free and confidential mental health and wellbeing service for current and former serving ADF members and the families of veterans.  

Support is available 24 hours a day, 7 days a week. 

You do not need a diagnosis, referral or DVA claim to access Open Arms. You can get support at any time - whether you are going through a difficult period or simply want to talk with someone who understands military life.  

How Open Arms can help 

Open Arms provides a range of mental health and wellbeing support services, including: 

• Individual, couple and family counselling 
• 24‑hour telephone counselling and crisis support 
• Group programs, workshops and treatment programs 
• Peer support programs with people who have lived experience 
• Self‑help tools, resources and digital health initiatives you can access anytime 

You can choose how you receive support: 

• Face‑to‑face 
• Over the phone 
• Online 

All services are trauma-informed and delivered by professionals who understand veteran and military culture.  

Who can access Open Arms 

Open Arms support is available to: 

• Current serving ADF members 
• Veterans and ex‑serving members 
• Partners, children and immediate family members 
• Former partners within five years of separation or while co-parenting 
• Parents or siblings, where a service person has died  by suicide (or possible suicide) or in a service-related incident. 

If you are unsure whether Open Arms is right for you, you are encouraged to get in touch to talk it through.  

Support for families, carers and supporters 

Open Arms also supports families, carers and people supporting someone who has served. 

If you are concerned about someone you can: 

• Get advice on how to support them 
• Access counselling for yourself or your family 
• Speak with someone who understands the impacts of service life on families 

Looking after your own wellbeing is an important part of supporting others. 

Getting support 

You can contact Open Arms at any time: 

• Call: 1800 011 046 (available 24/7) 
• Visit: www.openarms.gov.au  

Reaching out can take courage. Support is always available - you do not have to manage things on your own. 

What are online tools and apps? 

Online tools and apps are digital resources that can support your wellbeing through your phone, computer or tablet. 

They can include: 

• mental health and wellbeing apps 
• online counselling or telehealth services 
• self-guided programs and courses 
• tracking tools, such as mood, sleep or activity trackers 
• peer support communities or webchat services 

These tools can offer flexible support that you can use in your own time and space. 

How online tools and apps can help 

Online tools and apps can support wellbeing in different ways. 

Flexible and accessible support 

Online tools and apps can: 

• be used anytime and from almost anywhere 
• help if you live in a rural or remote area 
• provide support outside standard service hours 

Digital mental health services are designed to be easy to access and available when support is needed.  

Support in the moment 

Some tools can help when you need support straight away. They can: 

• provide help during stress or anxiety 
• offer strategies to manage thoughts, emotions or behaviours 
• help you take small steps when other support is not immediately available 

Many digital tools are designed to provide on-demand support and help people manage their wellbeing between appointments or services. 

Practical tools and strategies 

Depending on the service, online tools and apps may include: 

• guided breathing, relaxation or mindfulness exercises 
• mood tracking and journaling 
• sleep tools and habit-building features 
• self-guided programs based on approaches such as cognitive behavioural therapy (CBT) 

These features can help you build practical skills to manage stress, mood and everyday challenges. 

Privacy and choice 

Online tools and apps can also offer: 

• private support that you can use at your own pace 
• a starting point if you are unsure about seeking help 
• different options to suit different needs 

For some people, digital tools offer a more comfortable way to explore support before speaking with someone directly.  

Connection to services and support 

Some online tools can also help you connect with broader support by: 

• linking you to online counselling or telehealth 
• providing access to trained professionals or peer support 
• helping you navigate services and next steps 

Online tools can connect people with professional support or act as a pathway into broader services.  

Why this matters for veterans and families 

For veterans and families of veterans, getting support can sometimes be affected by location, service availability, or personal preference. 

Online tools and apps can help by: 

• making support more accessible and immediate 
• providing options for people who prefer private or flexible support 
• supporting transition, stress and everyday challenges 
• helping people stay connected to services, even when face-to-face care is harder to access 
• Digital tools can extend support beyond traditional services, making it easier to access help when it’s needed.  

How online tools and apps fit into your wellbeing 

Wellbeing is about your whole life—not just your health. 

Online tools and apps can support different parts of wellbeing, including: 

• Mental wellbeing – managing stress, anxiety and mood 
• Daily living – building habits and routines 
• Connection – accessing support and community 
• Health management – tracking symptoms and progress 

They can be helpful on their own, or alongside other supports such as counselling, peer support or community activities. 

Using online tools safely 

Online tools can be helpful, but they are not the right fit for every situation. 

It’s helpful to keep in mind: 

• Look for apps or services that are trusted or evidence-based 
• Be cautious about sharing personal or sensitive information 
• Remember that apps may not suit more complex needs 
• Seek professional support if things feel overwhelming or are not improving 

Digital tools work best as part of a broader approach to your wellbeing. 

Getting started 

You could try: 

• A wellbeing or mindfulness app 
• An online self-help program 
• A telehealth or online counselling service 
• A trusted government or community website 

You don’t have to use everything. Starting with one tool that feels relevant to you can be enough. 

Examples of trusted tools and apps 

Some online tools and apps are funded by government, run by government services, or listed by trusted government-backed services. Here are some examples. 

Note: Apps can change or be removed. Check the Apple App Store or Google Play to see whether the app is still available and works on your device. 

Privacy note: Before you use an app or tool, check what information it asks for, who can see it, and if it shares your data. It can also help to read the privacy policy and check the app permissions. 

Online tools are one option 

Digital tools can support your wellbeing, but they don’t replace human connection. Talking to someone you trust or a professional can still make an important difference.