ALPIMS • Mood & Emotional Wellbeing
What feels closest right now?
Low, flat, overwhelmed—or needing some connection?
Choose one description for a small starting point. You do not need to name the feeling perfectly.
You do not have to feel better before asking for support.
If you might act on thoughts of suicide or self-harm, or cannot keep yourself safe, call 000 in Australia or go to the nearest emergency department. Ask someone you trust to stay with you while help is arranged.
For crisis support, call Lifeline: 13 11 14, text 0477 13 11 14, or use online chat.
Lifeline support →A small check-in
Open whichever fits. More than one may be relevant.
I feel low, sad or discouraged Heavy feelings • tearfulness • little motivation
Choose a manageable act of care: something to eat, a comfortable place or a message to someone you trust.
You do not need to force yourself to feel cheerful.
A little more support
If low mood lasts around two weeks, keeps returning or affects daily life, speak with your GP or a mental health professional.
Seek help sooner if symptoms are severe, essential care is difficult or you feel unsafe.
Treatment can include talking therapies, practical support and medication where appropriate. Choices should consider your health and preferences.
I feel flat, numb or disconnected Little enjoyment • distant feelings • going through the motions
Choose something familiar and low demand: quiet company, a favourite song or sitting somewhere comfortable.
You do not need to produce a particular feeling.
What might need attention?
Flatness or disconnection can occur in different circumstances. The description alone does not identify the cause.
Tell a clinician if this is new, persistent, distressing or follows a medication change.
If focusing on body sensations makes you feel worse, try an external point of attention, such as one familiar object or a trusted person’s voice.
I feel exhausted and have very little capacity Drained • unable to start • needing fewer demands
Reduce one demand and ask for help with one essential task.
Rest, nourishment or practical assistance may be the most useful starting point today.
Fatigue deserves its own assessment
Exhaustion does not automatically mean depression. Physical illness, sleep difficulties, overload and mood concerns can overlap.
Seek advice for new or persistent fatigue. Mention any delayed worsening after activity.
Adapt activity suggestions to your health. If you experience post-exertional malaise, do not use a mood strategy to push beyond your limits.
I feel irritable, upset or emotionally full A short fuse • tears • frustration • too much happening
Pause a non-urgent conversation and reduce input where possible.
You might say: “I need a pause before I can discuss this.”
Support the feeling and the situation
Is one immediate need apparent—less noise, food, pain support, space or clearer information? You do not need to check everything.
A regulation skill may help alongside practical changes and support from others.
Respect another person’s need for space too. If a discussion matters, agree on a time to return to it when possible.
I feel lonely, hurt or weighed down by loss Missing someone • grief • relationship pain
Choose a safe form of connection: a short message, quiet company or someone who can listen.
You can ask for a small amount of contact.
Connection that fits
Connection can be brief, remote or quiet. It does not have to involve an outing.
Grief can involve many feelings. There is no requirement to follow a fixed timetable.
Respect other people’s contact boundaries. Other trusted people or professional support may offer connection.
Seek additional help if distress is overwhelming or basic care is becoming difficult.
My mood or energy is unusually different from normal Much less need for sleep • unusually driven • impulsive choices
A marked change in mood, energy or sleep needs deserves medical advice, especially with racing thoughts or risky behaviour.
Ask someone you trust to help contact your care team. Delay major purchases or important decisions.
What to tell your clinician
Describe the change from your usual mood, sleep and behaviour, including any recent medication or substance use changes.
These symptoms can have several explanations. They do not diagnose bipolar disorder by themselves.
Severe agitation, confusion, loss of contact with reality or unsafe behaviour needs urgent care. Do not change prescribed medication on your own.
I am not sure—or several things fit You can begin without naming the feeling
Less input, something to eat, a comfortable place or a trusted person.
Ask: “What would make the next few minutes more manageable?”
A brief note for an appointment
- What has changed from your usual experience?
- How long has it been happening?
- What is becoming harder to manage?
Mention sleep, physical symptoms and medication changes. You do not need a perfect explanation.
What does the Mood domain include? Emotional wellbeing and the wider context
This domain draws attention to low mood, loss of enjoyment, irritability and other changes in emotional wellbeing.
Mood can be affected by life events, relationships, illness, pain, sleep and other factors. Some people also have a diagnosable mood disorder.
Physical and mental health concerns can both need care. One explanation should not automatically replace the other.
Burnout, shutdown, grief and depression can share some experiences while needing different supports. Assessment should consider the person’s context.
Could one support help across several domains? Less load • practical help • easier connection
Managing pain may make sleep or participation easier. Reducing sensory input may make a conversation more manageable. Practical assistance may preserve capacity for connection.
Emotional support can sit alongside treatment for bodily symptoms and accommodations for neurodivergence.
Choose supports for their benefit to you. A helpful adjustment does not prove that every difficulty has the same cause.
Explore supports across domains →Prefer videos or guided resources? Choose one topic—you do not need to do everything
Therapy in a Nutshell offers educational videos. CCI provides information sheets and workbooks. Beyond Blue offers mental health information and support.
Choose a format that suits you. Watch or read a little, pause when needed and adapt exercises to your capacity.
These resources supplement care. General activity advice may need adaptation for post-exertional malaise, pain or autonomic difficulties.
What is one next step?
Choose a small act of care, ask for practical support or arrange professional help.
The aim is to support you—not add another standard you have to meet.
Resources & further reading
- healthdirect: Depression
- healthdirect: Fatigue
- healthdirect: Grief and loss
- healthdirect: Bipolar disorder
- Beyond Blue: Information and support
- Centre for Clinical Interventions: Self-help resources
- Therapy in a Nutshell: Video hub
- Lifeline: Immediate crisis support
Start with one resource that fits your concern. You do not need to work through every link.
ALPIMS is an organising framework, not a medical diagnosis. This check-in offers general information and optional support ideas. It is not a validated screening tool and cannot diagnose depression, bipolar disorder, burnout or trauma-related conditions. Seek care for persistent, severe or changing symptoms. Follow your individual treatment plan and discuss medication changes with your prescriber.