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. 

What is online safety? 

Online safety (or eSafety) means keeping yourself and others safe when using the internet and digital devices. 

Being online is part of everyday life. People use it to stay in touch, use services, work and find information. But there can also be risks. 

Online safety is about knowing the risks and taking simple steps to stay safe and in control. 

Top 5 online safety tips 

• Keep personal information private 
• Use strong, different passwords for your accounts 
• Be careful with unexpected messages, links or attachments 
• Review your privacy settings on apps and websites 
• Block, report or ask for help if something does not feel right 

How being online can support wellbeing 

Being online can support your wellbeing when it is used safely. 

• Staying connected with family, friends and community 
• Accessing support services and information 
• Learning new skills and managing everyday tasks 
• Finding support during difficult times 

Digital tools can make it easier to connect with others, learn new things and use services. 

Common online risks 

There are many benefits to being online, but there are also risks to watch out for. 

Harmful interactions 

• Cyberbullying or online harassment 
• Abuse or threatening behaviour 
• Sharing or using personal images without permission 

This can include repeated hurtful messages, threats, or someone sharing a photo of you without your permission. 

Scams and fraud 

Scammers may try to trick you into sharing personal details or money through messages that look real.  Limiting the personal information you share online such as your address, phone number, date of birth and bank details can help to protect you from scams and fraud.  

For example, a scam might be a text message pretending to be from a bank, government service or delivery company. 

Scams can look like:  

• Fake messages, emails or calls 
• Requests for personal or financial information 
• Offers that seem too good to be true 

Harmful or distressing content 

Online harm can affect your mental health, safety and wellbeing. 

If something you see online feels upsetting, you can stop viewing it, leave the page, or talk to someone you trust. 

How to stay safe online 

There are simple steps you can take to protect yourself online. 

Protect your information 

• Be careful about what you share online 
• Keep personal details private 
• Review privacy settings on apps and websites 

Privacy settings help you choose who can see your information, posts and activity. 

Secure your devices and accounts 

Simple security steps can help protect you from online threats. 

A strong password is longer and harder for other people to guess. Using a different password for each account can also help keep you safer. 

Be aware of scams 

• Be cautious of unexpected messages or requests 
• Do not click unfamiliar links or attachments 
• Do not share personal information unless you contacted the person or organisation first 

If you are unsure whether a message is real, do not reply straight away. Contact the organisation using details from its official website or app. 

Stay in control of your experience 

• Block or report harmful content or behaviour 
• Limit time online if it is affecting your wellbeing 
• Take breaks from platforms when needed 

Blocking stops a person from contacting you through that platform. Reporting lets the platform review the behaviour or content. 

Why online safety matters for veterans and families 

For veterans and families of veterans, being online can be an important way to: 

• Access services and support 
• Stay connected to others 
• Manage health and wellbeing 

But being online can also expose people to scams, false information and online abuse. 

Knowing these risks and what to do can help you feel more confident when using online services. 

Even a basic understanding of online safety can help people make safer choices and know when to ask for help. 

Getting help 

If something goes wrong online, you can get help. 

• You can report harmful content or online abuse to the eSafety Commissioner 
• Many platforms also have reporting and blocking tools 
• If you feel unsafe, reach out to a trusted person or service 

The eSafety Commissioner is Australia’s national online safety regulator. It can help with reporting harmful online content. 

If something happens online, it can help to take screenshots, stop replying, block the person or account, and report the problem. 

You are not alone 

Many people are still learning how to stay safe online. You do not need to know everything to take simple steps that protect you. 

If something online does not feel right, you do not have to deal with it on your own. Help is available. 

More information and support 

If you want more information or support, these trusted Australian services can help. 

• eSafety Commissioner – online safety advice, reporting harmful content, and help with online abuse 
• Scamwatch – advice about scams and how to report them 
• Cyber.gov.au – simple tips to protect your devices, accounts and personal information 
• IDCARE – support if your identity or personal information has been misused or stolen 
• Beyond Blue – support if online experiences are affecting your mental health and wellbeing 

Mentoring is about connection, guidance and learning from someone with experience you can draw on. 

For veterans and families, mentoring can be a practical way to navigate change. This might include transitioning from Defence, returning to study or work, starting something new, or rebuilding confidence after a difficult period. 

Mentoring is not only for people in crisis. It can also help if you want guidance, encouragement or a sounding board, at your pace and on your terms.  

What mentoring can look like 

Mentoring might be: 

• One-to-one or in a small group 
• Short term or ongoing 
• Formal or informal 
• Focused on work, education, transition, leadership or personal goals 

A mentor can help you explore options, learn from experience, build confidence and identify practical next steps. 

Who mentoring can support 

Mentoring can help: 

• Veterans navigating transition or career change 
• Partners rebuilding work or study pathways after Defence life 
• Family members returning to the workforce after caring roles 
• People looking to build confidence, skills or direction 
• People looking for informal support, guidance or connection 

Mentors may be veterans, family members, peers, or people with experience in a particular field or stage of life. 

Why mentoring matters 

Many veterans and families of veterans say some of the most valuable support comes from people who understand their experience. 

Mentoring can help people: 

• Reduce isolation and uncertainty 
• Build confidence and clarity 
• Support decision-making without pressure 
• Create a sense of connection and belonging 
• Help people recognise their strengths and transferable skills 

Mentoring is often most powerful when combined with other supports, such as education, employment services and wellbeing support. 

Finding mentoring support 

You may be able to find mentoring through veteran and family organisations, employment and transition programs, education pathways and local peer networks. 

• Veteran and family organisations, such as Soldier On mentoring programs 
• Employment and transition programs, including the RSL Veterans’ Employment Program and VetPaths for veterans entering the APS 
• Community and peer networks that connect people with shared experiences 
• Local Veterans’ and Families’ Hubs, which may help you find trusted programs and supports in your area 

If you are not sure where to start, a hub, ex-service organisation or transition support service may be able to help you find an option that fits your goals, life stage and circumstances. 

Examples of mentoring programs 

Programs change over time, but these examples show the kinds of mentoring support veterans and families may be able to access. 

• Soldier On offers mentoring programs for veterans, current service members and family members, including short and longer-term options. 
• VetPaths includes career mentoring, peer support and wellbeing support for veterans moving into Australian Public Service roles. 
• Future Women Jobs Academy supports women and gender-diverse veterans, and partners, with mentoring, coaching and networking as part of career support. 
• RSL Veterans’ Employment Program offers employment and career support to veterans and their partners. 

Check current eligibility and availability with the provider. 

Key takeaways 

• Think about what kind of support you want from mentoring. 
• Look for an option that fits your goals, time and life stage. 
• Start with a trusted organisation, program or local hub if you are not sure where to begin. 
• Check which programs are open to veterans, partners or family members. 

What is a Mental Health Care Plan? 

A Mental Health Care Plan, is a plan you can create with your GP to help you access the right mental health support. 

It can include: 

• what you’re experiencing 
• the type of support that may help 
• referrals to mental health professionals, such as psychologists, social workers or psychiatrists 

A plan can make it easier to access Medicare subsidised sessions and get support early, before things feel overwhelming. 

Why it can help 

You don’t need to be in crisis to ask for support. 

A Mental Health Care Plan can help if you are: 

• feeling stressed, low, anxious or overwhelmed 
• having trouble adjusting to life after transition, service-related changes, or other life changes 
• dealing with grief, loss or relationship challenges 
• noticing changes in your sleep, mood or behaviour 

It provides a structured way to talk about what’s going on and to take the practical next steps. 

How to get a Mental Health Care Plan 

You can request a Mental Health Care Plan by booking an appointment with a GP.  

When booking, you will need to tell the Receptionist you want to discuss a Mental Health Treatment Plan to ensure they allocate the necessary time for your assessment. 

During your appointment, your GP may: 

• ask about your wellbeing, health and life circumstances 
• talk through support options with you 
• Work with you to create a plan 
• refer you to a mental health professional, if appropriate 

You can take things at your own pace, and you don’t have to share anything you’re not ready to. 

What happens next 

With a Mental Health Care Plan, you may be eligible for a number of Medicare subsidised sessions with a mental health professional. 

Your GP will usually: 

• check in with you after a few sessions 
• review your plan 
• adjust your support if needed 

Your support can change over time, depending on what works best for you. 

Support for veterans and families of veterans 

If you are a veteran or family member of a veteran, additional supports may be available. 

Depending on your situation, you may be able to access: 

• mental health care funded through Department of Veterans’ Affairs (DVA) arrangements 
• providers who understand military and veteran experiences 
• counselling and support through services such as Open Arms-Veterans & Families Counselling 

You can talk with your GP about your options or explore support directly through the relevant services. 

You’re not alone 

Reaching out for support can feel like a big step, especially if you’re used to managing things on your own.  

It’s okay to start small. 

A Mental Health Care Plan is one way to: 

• better understand what you’re experiencing 
• connect with the right support 
• take care of your wellbeing over time 

Helpful Links 

• DVA Funded Mental Health Treatment 
• Services Australia - Mental health treatement plan 
• Health Direct - Mental health treatment plan 

Medications can help manage both physical and mental health. At times however, they can feel confusing, especially during periods of change. 

Veterans and families of veterans may be prescribed medications by different health providers over time, or experience changes to medications during transition, after hospital stays or when health needs change. Having clear, trusted information and knowing where to get advice can make managing medications safer and less stressful. 

How medication advice can help 

Medication advice can support you to manage your medicines safely and with confidence. 

It can help you to: 

• Understand what each medication is for 
• Know how and when to take your medication 
• Be aware of possible side effects 
• Feel confident asking questions about changes 

It’s okay to ask for clarification whether a medication is new, has changed, or doesn’t feel right for you. 

When to seek medication advice 

You may want to seek advice if you are: 

• Starting a new medication 
• Having medications changed or stopped 
• Taking several medications at the same time 
• Experiencing side effects or possible interactions 
• Leaving hospital or changing health providers 

During transition or recovery, these situations can happen quickly. Getting advice early can help prevent problems later. 

Who can provide medication advice 

Medication advice is best given by qualified health professionals who understand your medical history. 

This may include: 

• Your GP or treating doctor 
• A pharmacist 
• A hospital or community health service 

They can explain your medications, check how they work together, and answer your questions in clear, practical terms. 

Supporting someone else with medications 

Families and carers often play an important role in managing medications, especially after illness, injury or hospital discharge. 

You may need support if you are: 

• Helping someone understand or organise medications 
• Unsure about medication changes or side effects 
• Concerned about safety or interactions 

You don’t need to manage this alone. Seeking advice is a practical and positive step. 

Eating well doesn’t have to be complicated 

Planning meals can feel like “one more thing”, especially during busy or stressful times. A simple meal plan, though, can make everyday life a bit easier. 

Meal planning isn’t about being perfect or restrictive. It’s about: 

• reducing stress around food 
• saving time and money 
• making sure you and your family are getting what you need 

Even small changes can make a difference. 

Why meal planning can help 

Thinking ahead can support your wellbeing in practical ways: 

• Less daily stress 
  You don’t need to decide what to cook eat when you’re already tired or stretched. 
• More balanced eating 
  Planning ahead can make it easier to include a variety of foods that help keep your energy steady. 
• Saving money 
  Shopping with a plan can reduce impulse buys and cut down on food waste. 
• Supporting your household 
  Having meals prepared or planned can make busy days easier to manage - especially with children or changing schedules. 

Getting started - keep it simple 

You don’t need a full weekly plan. Start small: 

• Plan 2–3 meals for the week 
• Use meals you already know how to cook 
• Repeat meals you enjoy. It’s okay to keep things simple 
• Check what you already have before shopping 

Some people also find it helpful to: 

• write a short list on the fridge 
• use notes on their phone 
• plan around work rosters, appointments, or shifts 

Ideas to make things easier 

• Batch cooking - Cook  extra portions and freeze leftovers for another day 
• Mix and match meals  - Prepare ingredients that can be used in different ways (e.g. roast vegetables, cooked rice, grilled meat) 

Quick backup options 

Keep a few easy meals on hand for low‑energy days (e.g. frozen meals, canned foods, simple sandwiches) 

Plan for real life 

Leave space for takeaway, social meals, or days when plans change 

If things feel overwhelming 

There’s no “right” way to plan meals. 

If you’re going through a stressful time, it’s okay to: 

• keep meals very simple 
• rely on ready‑made or pre‑prepared options 
• ask for help from family, friends or support networks 

Looking after yourself includes making things manageable, not perfect. 

Getting support 

If meal planning, food access or budgeting is difficult, you don’t have to manage it alone. 

Support is available including: 

• financial counselling 
• community food services 
• local support organisations 

Lived experience is the knowledge people gain through their own lives.  This includes experiences of military service, transition to civilian life, injury or illness, recovery, caring for others, family life, and navigating support systems over time. 

For veterans and families of veterans, lived experience provides insights that cannot be captured by policy or data alone. It reflects the real impacts of service and transition, and the day-to-day realities people face. 

Everyone’s lived experience is different. Each person’s story, perspective and pathway is unique. 

What is lived expertise? 

Some people choose to use their lived experience to help improve systems, services and responses.  

When lived experience is combined with reflection, learning and practice, it can develop into lived expertise. 

Lived expertise may be used to: 

• share what supports work well and what does not 
• identify barriers to access, safety or trust 
• inform more responsive, inclusive and person‑centred approaches 
• support learning and improvement across services and systems 

Lived expertise is grounded in respect, self‑determination and empowerment. It recognises lived experience as a legitimate and valuable form of knowledge in its own right.  

Why this matters for wellbeing 

Wellbeing support is most effective when it reflects the voices and experiences of the people it is designed for. 

Recognising lived experience and lived expertise helps ensure that: 

• services respond to real needs 
• systems are clearer and easier to navigate 
• diverse perspectives are recognised and valued 
• improvements are shaped by those most affected 

This approach supports wellbeing that is practical, respectful and connected to community realities. 

Choice, safety and respect 

Sharing lived experience is always a personal choice. 

People may choose to: 

• share some parts of their story, or none at all 
• engage at different times or in different ways 
• use their experience privately or publicly 

Approaches that draw on lived experience prioritise: 

• psychological and cultural safety 
• respect and dignity 
• clear boundaries and informed consent 
• support without pressure or expectation 

There is no requirement to share lived experience to access support. 

A principle across the agency 

Lived experience and lived expertise are not treated as standalone activities or programs. 

They are guiding principles that shape how the Veteran and Family Wellbeing Agency: 

• listens to veterans and their families  
• improves information, services and pathways 
• strengthens the wellbeing system over time 

This ensures that support remains grounded in real experience, while respecting individual choice and the diversity of perspectives.