THIS WAY UP

09/10/2026

It's easy to not notice a gradual build-up of changes in how you're feeling. Sometimes these changes catch-up on us after a while, and it can feel overwhelming to know where to start with improving your wellbeing.

Noticing how you feel doesn’t have to take too long, and it’s often the first step towards feeling empowered to look towards positive change.

Taking a moment to be present with yourself isn't about looking for problems—it's about paying attention to what your mind and body are telling you.

Here are a few signs it might be worth taking a moment to reflect.

Understanding starts here 💛

If you're curious about how you've been feeling lately, our free Wellbeing Test can help you better understand symptoms of stress, anxiety, and depression, and help you to explore support options that might be right for you: https://thiswayup.org.au/wellbeing-test

30/09/2026

If you're curious about how you've been feeling lately, our free Wellbeing Test can help you better understand symptoms of stress, anxiety, and depression, and help you to explore support options that might be right for you: https://thiswayup.org.au/wellbeing-test

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🎥: .aus

27/09/2026

Having trouble sleeping? Our Good Sleep Toolkit is a practical, evidence-based guide designed to help you understand your sleep patterns and rebuild healthy habits: https://tinyurl.com/bdf3xej6

25/09/2026

Worrying about sleep can actually make it harder to achieve the desired outcome of falling asleep.

The more we focus on “What if I can’t sleep?”, the more alert our mind and body can become.

Try these 5 strategies to break the sleep–worry cycle.

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Remember: you don’t have to force yourself to sleep. Taking the pressure off can help break the cycle of worry and wakefulness.

Explore our free Insomnia Program today - it's designed to help you tackle insomnia, manage worry, and restore healthy sleep patterns: https://thiswayup.org.au/what-we-treat/insomnia

22/09/2026

Have you ever lay in bed staring at the ceiling, watching the clock tick by while your mind races with anxious thoughts? Or found yourself worrying during the day about whether you’ll be able to sleep when night comes?

Our practical one-stop guide could help take you do the land of nod....

Evidence-based strategies grounded in Cognitive Behavioural Therapy (CBT) to help you understand sleep patterns and build healthy habits

12/09/2026

Small changes can make a big difference when it comes to sleep. Try these 5 strategies to help your mind and body get into a healthy, regular sleep rhythm:

1. Reconnect bed with sleep
Your bed should be a space for sleep and intimacy only. Try to avoid doing other activities such as working, studying, scrolling on screens, or eating in bed. Setting clear bed boundaries helps to condition your bed as an environment for rest.

2. Keep a consistent sleep schedule
Aim to wake up and go to bed around the same time each day. Sleeping in after a bad night’s sleep can make it harder to sleep the next night.

3. Make time for daytime problem-solving
Set aside 10–20 minutes during the day to think about, write down, and address worries that have been plaguing you, and work out your next steps to address those you have control over. This can help stop those niggling worries from popping into your mind at bedtime.

4. Create a relaxing wind-down routine
Give yourself 30–60 minutes to slow down before bed to help your mind and body learn it’s time to prepare for sleep. Try reading, gentle stretching, having a warm shower or another calming activity and avoid screens.

5. Mind your evening habits & environment
Limit caffeine and ni****ne later in the day, avoid doing vigorous exercise within 4 hours of bedtime , put your phone away well before bed, and keep your bedroom environment relaxed and comfortable.

Remember: better sleep doesn’t have to mean perfect sleep. Start with one small change and see what works for you.

THIS WAY UP's Insomnia Treatment Program may be a helpful place to start - it's designed to manage worry and restore healthy sleep patterns.

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09/09/2026

Because a conversation could change a life.

Learn more and find conversation tips: ruok.org.au/how-to-ask

04/09/2026

Worried you’re not getting enough sleep? You’re not alone - but some common beliefs about sleep can often be part of the problem and make it harder to switch off.

Here are some common unhelpful beliefs about sleep that often heighten sleep-related worry.

Learning to myth-bust these misconceptions can lead you on the road to a better night’s sleep!

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Sometimes, taking the pressure off sleep is one of the best things you can do for it. If you need some extra support, explore our free Insomnia Program for evidence-based strategies to improve your sleep: https://thiswayup.org.au/what-we-treat/insomnia

27/08/2026

THIS WAY UP's Clinical Director, Dr Mike Millard, shares 3 simple tips on how to get the most out of your treatment program - from making time for practice to staying motivated when times are tough.

21/08/2026

We often talk about the warning signs of mental health difficulties, but it's just as important to recognise the signs that you're starting to feel better.

Recovery from mental health difficulties doesn't mean feeling happy all the time. It can often involve gradual changes, where you notice you’re responding differently to life's challenges, and starting to feel more like yourself.

Recovery is non-linear and it’s ok to experience ups and downs along the way.

Here are 5 signs you're building healthy skills for your mental health.

Take care 💛