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Everyone has unique needs when it comes to mental health, and young people from migrant and refugee backgrounds are no different. You might also face unique challenges, including difficulty finding culturally responsive care, thinking your struggles are not 'serious enough', intergenerational trauma, or fear that your confidentiality won't be respected.

You deserve safe, accessible and inclusive mental health care that empowers you and helps you feel connected to your culture, faith and community. Use this page to find mental health services, professional support, community groups and resources that are culturally appropriate for you. You can also check out our Guide to Finding a Culturally Sensitive Health Professional.

A man smiles as he looks sideways

Mental health tips

This was developed by the Young Health Ambassadors, a group of young people from migrant and refugee backgrounds.

It's okay to not be okay

Mental health affects every community. When you are not feeling mentally well, seek help.

1. Identifying mental health

Look for symptoms of poor mental health.

  • Changes in behaviours or moods.
  • Withdrawal from social interactions
  • Loss of interest in activities
  • Lack of awareness
  • Excessive fear/guilt
  • Neglecting one's physical self - e.g., poor hygiene, poor diet or sleeping routine

2. Destigmatising mental health

  • Educating yourself and others about mental health
  • Joining social support groups
  • Be aware of language
  • Sharing your feelings can help relieve pressure
  • Start describing your mental state in day-to-day conversations with friends and relatives.
  • Writing journals

3. Seek help

Don't feel embarrassed to ask for help - it is not something to be ashamed of. You could try:

  • Seeing a doctor or a counsellor
  • Seeking help from organisations e.g. beyond blue, lifeline
  • Talking to someone you trust

Young person smiling on phone and laptop

4. Taking breaks

Caring for yourself is a self-love.

  • Have regular exercise
  • Practising self-love affirmations
  • Stay connected
  • Setting goals & priorities
  • Eating healthy & regular meals, and staying hydrated
  • Focus on positivity
  • Getting enough sleep
  • Giving time to yourself to recharge and feel refreshed when having a difficult day. E.g., meditating, exercising or spending the day doing nothing

5. Everyone deserves equal access to information

  • You can access services/ professionals from your own background/who speak the same language.
  • You can seek translators.

Directory

  • Multicultural Health Connect

    Visit the website

    For mental health advice in your language
    Health Direct
    T: 1800 186 815
    Monday to Friday, 11 am – 7 pm

    Multicultural Health Connect is a helpline that you can call to get health (including mental health) information and advice in your language, from someone who understands your culture. The service is free and confidential, and run by workers from multicultural backgrounds.

    It is for anyone who is from a multicultural background, and you do not need to speak English to access the helpline.
  • The Asian Australian Mental Health Practitioner List

    Visit the website

    For Asian-Australian mental health support
    Just Shapes and Sounds

    This is a list of Asian-Australian psychologists, counsellors and mental health social workers from across Australia. Just Shapes and Sounds is managed by Asian Australian mental health professionals to destigmatises mental health for Asian communities. They provide culturally-responsive information and programs for Asian Australians seeking to improve their mental health.
  • Open Minds

    Visit the website

    For people living with mental illness, disability or acquired brain injury

    Open Minds provides free and low-cost services for mental health support in your language. They deliver culturally appropriate support to help you cope with mental ill health and stress by connecting you with community of choice.
  • Find a Psychologist

    Visit the website

    To help you find a psychologist or counsellor
    Australian Psychological Society

    Search thousands of psychologists in When you have to pay to see the psychologist. If you have Medicare, this will pay for some of the cost but there will also be a ‘gap’ for you to pay.private practice.

    • Find qualified and trusted psychologists for help in a range of areas

    • Easily search by location and the issue/s you want to work on

    • Bilingual psychologists available

    • Access rural and remote mental health practitioners
  • Foundation House Client Services

    Visit the website

    If you have experienced torture or other traumatic events before arriving in Australia
    The Victorian Foundation for Survivors of Torture
    Various locations
    Phone: (03) 9389 8900
    Cost: Free

    Foundation House offers free and confidential services to people who have difficulties because of their experiences of torture, or other traumatic events before arriving in Australia. These services include:

    • Specialised counselling

    • Individual and family support

    • Group programs

    • Complementary therapies like traditional herbal medicine, massage and other natural therapies

    You can learn more on their website about what they can help you with, and what happens when you contact their service.
  • Pola Practice

    Visit the website

    For multicultural mental health support
    135 Maribyrnong Road, Ascot Vale
    admin@PolaPractice.com.au
    T: (03) 9001 5665
    Costs may be attached

    Pola Practice provides culturally responsive therapeutic services for individuals, couples and groups. This includes therapy and psychological assessments.

    Their website also has a Therapist Directory of culturally responsive therapists, many of whom are therapists or psychologists of colour in Victoria.
  • Multicultural Minds

    Visit the website

    For stories of multicultural mental health experiences

    Multicultural Minds is a platform that shares real people's stories to raise awareness about multicultural mental health. They focus on decolonising mental health services, increasing mental health literacy, and amplifying diverse lived and living experiences.
  • Shakti Mental Health Collective

    Visit the website

    For South-Asian mental health support

    Shakti aims to break the stigma associated with mental health in the South Asian Australian community, to help young South Asians start mental health conversations early. On their website you can:

    • Read Shakti perspectives, stories of mental health experiences from other young South Asian Australians

    • Use the South Asian practitioner list to find mental health professionals

    • Participate in one of their current group projects
  • So you need mental health support? Here's what to consider

    Read the article

    For young South Asian Australians
    SAARI Collective

    This article is a guide to accessing mental health support for young South Asian Australians. It includes advice and information around:

    • Your unique cultural considerations
    • Feelings of being alone in experiencing mental health challenges
    • Ways to get around long waiting periods or unaffordable mental health care
    • Your rights and possibilities when accessing services online
    • Additional resources tailored to young South Asian Australians and people of colour
  • So you need mental health support? Here's what to consider

    Read the article

    For young South Asian Australians
    SAARI Collective

    This article is a guide to accessing mental health support for young South Asian Australians. It includes advice and information around:

    • Your unique cultural considerations
    • Feelings of being alone in experiencing mental health challenges
    • Ways to get around long waiting periods or unaffordable mental health care
    • Your rights and possibilities when accessing services online
    • Additional resources tailored to young South Asian Australians and people of colour
  • Embrace Mental Health

    Visit the website

    For multicultural mental health support
    Mental Health Australia

    This national service provides mental health support and suicide prevention for people from culturally and linguistically diverse (CALD) backgrounds. They provide information in several languages.
  • Mind Your Health

    Visit the website

    For Australian mental health resources in different languages
    SBS

    Mind Your Health is a health and wellbeing initiative by SBS. It features articles, podcasts and videos in different languages that show diverse perspectives on mental, physical and community health in Australia. It also lists pathways of support and assistance for diverse people in Australia.
  • Glossary of terms – Accessing mental health services

    Download the glossary

    To understand mental health language used in Victoria
    Centre for Culture, Ethnicity and Health

    This resource explains common English words and terms used in mental health services in Victoria. It is available in:

    • English
    • Assyrian
    • Dari
    • Farsi
    • Karen
    • Khmer (Cambodian)
    • Vietnamese
  • Jean Hailes

    Visit the website

    For women's health, including mental health

    Jean Hailes is an Australian women's health organisation, and their website has a range of information to help improve women's health through every life stage. They provide healthy tips to manage stress; prioritise your mind, soul and body; and nutritious meals to nourish your brain and body.
  • Resources for the LGBTIQA+ community

    Visit the website

    For LGBTIQA+ people
    Switchboard

    Find a range of resources and support options for counselling, young people and their families, and support groups.