Struggling to Cope? Here's What to Do Next

More than one in six Australians aged 16 to 85 had an anxiety disorder in the previous 12 months, according to the Australian Bureau of Statistics. That is a huge number of people quietly trying to “hold it together” while feeling overwhelmed, on edge, exhausted, or stuck in their own head. So if you’ve been wondering whether what you’re feeling is “serious enough” to deserve help, this is your reminder: you are not overreacting, and you are definitely not the only one. In this guide, we’ll walk through what daily anxiety can look like, how to start coping with stress right now, what a GP might suggest, and when anxiety telehealth or a mental health consultation online can be a practical next step in Australia.

Sometimes anxiety looks obvious. Sometimes it doesn’t. It can show up as racing thoughts, tight shoulders, poor sleep, irritability, procrastination, doomscrolling, avoiding messages, a constantly unsettled stomach, or the strange feeling that even “small” tasks suddenly feel too big. Healthdirect and Beyond Blue both note that anxiety can affect your body, thoughts, feelings and behaviour, and it becomes more concerning when it starts interfering with day-to-day life.

And that’s why this article matters. A lot of Australians don’t seek support until things have become really hard, partly because anxiety is so easy to minimise. We tell ourselves we’re just tired, stressed, busy, hormonal, lazy, dramatic, burnt out, “not coping as well as everyone else”, or just having a rough week. But if your inner alarm system is switched on all the time, the next step is not more self-criticism. The next step is getting clearer about what’s happening and choosing support that actually helps.

Looking for a 1 or 2 day medical certificates?

Starting from $19.90

Request Now

Looking for a 1 or 2 day medical certificates?

Starting from $19.90

Request Now

When “struggling to cope” is more than a bad day

Feeling stressed does not automatically mean you have an anxiety disorder. Stress is usually connected to a challenge you can identify, like work pressure, money worries, study deadlines, family conflict, a breakup, or a health scare. Anxiety can overlap with stress, but it tends to become a bigger issue when it is more frequent, doesn’t settle, isn’t clearly tied to one event, or starts affecting your ability to function at work, uni, home, or socially. Beyond Blue notes that anxious feelings often pass after a stressful event, while anxiety conditions are more persistent and more disruptive to everyday life.

That distinction matters, especially if you’re self-diagnosing. Anxiety can overlap with burnout, panic disorder, depression, grief, sleep problems, substance use, medication side effects, and even some physical health issues. Healthdirect notes that panic-like symptoms can sometimes be related to health problems such as thyroid issues or heart conditions, and GPs often look at your physical health, medicines and life circumstances as part of an assessment. In other words: don’t assume you have to figure this out alone before you “earn” an appointment.

If you want a deeper read on the symptoms side of things, our article Anxiety Disorders: Common Symptoms and Effective Treatments breaks down common signs of anxiety in plain English and explains the treatment options Australians often hear about next.

First: rule out emergencies

Before we talk about coping tools, there’s one important reality check. Not every frightening symptom is “just anxiety”, and not every moment of overwhelm should be handled with a breathing exercise and a cup of tea. If you or someone else is in immediate danger, call 000 or go to the nearest emergency department. If you are in crisis or need immediate emotional support, Lifeline’s crisis support service is available 24/7 on 13 11 14. Services Australia also advises calling 000 for immediate danger or visiting an emergency department, and Lifeline states its service is for people experiencing a personal crisis or concerned about someone they care about.

The same goes for symptoms that feel like a heart attack or another medical emergency. Healthdirect specifically advises that if you have chest pain and think you may be having a heart attack, call triple zero immediately and ask for an ambulance. Panic attacks can feel incredibly physical, with chest pain, shortness of breath, dizziness and a racing heart, which is exactly why it’s important not to brush off severe or unfamiliar symptoms.

What to do in the next 10 minutes

If what you’re feeling is intense but not an emergency, the goal is not to “fix your whole life” in one sitting. The goal is to lower the temperature enough to think clearly.

Start with this:

1. Slow your breathing down. Healthdirect notes that controlled breathing can help manage physical symptoms and may reduce the risk of anxiety escalating into a panic attack.
2. Reduce the input. Step away from the screen, move to a quieter room, or go outside for a few minutes if you can.
3. Name what is happening. Try a sentence like: “I’m overwhelmed and anxious right now, but I am safe in this moment.”
4. Shrink the problem. Ask yourself: what is the next one thing I need to do, not the next 25 things?
5. Tell one person. Anxiety grows in secrecy. A short text like “I’m not doing great today” is often enough to break the isolation.

If your anxiety has been building for a while, simple lifestyle support can matter too. Beyond Blue notes that for mild anxiety, a health professional may suggest regular physical activity, stress reduction and online e-therapies, while healthdirect also points to regular physical activity and sleep as useful supports. This is not about pretending a walk solves everything. It’s about recognising that your body and mind are on the same team, and calming one can help calm the other. If you like reading the research behind these recommendations, there’s also a JAMA Psychiatry systematic review on CBT’s longer-term outcomes and an open-access British Journal of Sports Medicine overview of physical activity for depression, anxiety and distress.

Anxiety telehealth in Australia: when a mental health consultation online makes sense

A lot of people wait too long to book because leaving the house, sitting in a waiting room, or having a face-to-face conversation feels like too much. That’s one reason telehealth has become such an important option in Australia. The Australian Government states that telehealth allows you to consult a healthcare provider by phone or video when a physical examination isn’t needed, and that ongoing telehealth has remained part of Australia’s health system.

A mental health consultation online can be especially helpful if:

• you feel too overwhelmed to organise an in-person appointment
• you live in a rural or remote area
• you need a quicker starting point
• you want privacy
• your symptoms are affecting work, study, sleep or relationships
• you need to talk through what’s going on before deciding on therapy, medication or time off.

If you’ve been typing phrases like mental health consultation online or online doctor therapy into Google, here’s the important distinction: a GP telehealth appointment is usually the first medical assessment and planning step, not the full therapy itself. Healthdirect explains that GPs are often the first point of contact for mental health concerns; they can assess, diagnose and treat some conditions, and refer you to psychologists, psychiatrists and other professionals where needed. Psychologists usually provide psychotherapy, while psychiatrists are medical specialists who can diagnose and treat with therapy and medicines.

What happens in a mental health consultation online?

Many people worry they won’t know what to say. The good news is: you do not need to arrive with a perfect explanation.

Healthdirect says doctors may ask about your symptoms, how long they’ve been happening, how they affect daily life, your physical health, medicines, work or school pressures, family history, financial circumstances and lifestyle factors. They may also ask about alcohol or drug use, sleep, previous mental health issues and whether you feel at risk of harming yourself or others. That can sound like a lot, but it’s not an interrogation. It’s how a clinician builds a clearer picture of what’s happening and what kind of support actually fits.

It can also take more than one visit. Healthdirect notes that mental health assessments often take more than one appointment, which is worth remembering if you leave a first consult thinking, “That was helpful, but I still don’t have every answer.” That does not mean the process failed. It means mental health care is usually a process, not a one-off fix.

A useful way to prepare is to jot down a few notes before your appointment:

• what symptoms you’ve noticed
• when they started
• what makes them worse
• how they’re affecting work, sleep, study, appetite or relationships
• whether you’ve had panic attacks or felt unsafe
• any questions you want answered.

If work stress is muddying the picture, our blog Stress vs Burnout: When It’s Time to See a Psychologist can help you sort through the difference. And if low mood is mixed in with the anxiety, Feeling ‘Meh’? The Difference Between Sadness and Depression is a useful next read.

What your GP might suggest for daily anxiety

1. A proper assessment, not a rushed label

A GP may help work out whether you’re dealing with everyday stress, an anxiety condition, panic attacks, burnout, depression, or a mix of issues. They may also consider whether physical health or medications could be contributing. That clarity matters, because good treatment starts with getting the problem more accurately defined.

2. Practical coping strategies you can start straight away

For mild anxiety, a GP may suggest lifestyle changes, stress reduction strategies, and evidence-based online supports. Beyond Blue specifically notes that CBT can be delivered one-on-one, in groups or online, and may include recognising unhelpful worry patterns, problem-solving, relaxation skills and breathing techniques. If you’re not ready for traditional therapy yet, a structured digital program can still be a meaningful first step rather than a “lesser” one.

One Australian option worth knowing about is MindSpot, a free digital mental health service funded by the Australian Government and delivered by MQ Health, Macquarie University. MindSpot offers online assessment and treatment pathways for Australian adults, which can be particularly helpful if you’re nervous about where to begin.

3. Referral for therapy or specialist support

A GP might refer you to a psychologist, psychiatrist, social worker, occupational therapist or another mental health professional, depending on your situation. Under the Australian Government’s Better Access initiative, eligible patients with a clinically diagnosed mental disorder can claim Medicare benefits for up to 10 individual and 10 group therapy services per calendar year. Healthdirect also notes that a doctor can help with a mental health treatment plan and referrals where appropriate.

If you’re confused about who does what, our post Psychologist vs. Psychiatrist: Who Do You Actually Need? explains the difference in straightforward terms, including how referrals work in Australia.

4. Medication, if it’s clinically appropriate

Medication can be part of anxiety treatment, but usually not the whole plan. Healthdirect notes that some antidepressants can take several weeks to start helping with anxiety symptoms, and many people are advised to stay on them for at least 6 to 12 months. Benzodiazepines may be used in some cases, but healthdirect says they are generally only for short-term use because of dependence and other risks.

This is also a good time to mention something many people feel awkward raising: sexual side effects matter. Healthdirect lists sexual problems as a possible side effect of some antidepressants. If anxiety itself, or the treatment you’re using, is affecting libido, intimacy or sexual confidence, that is not “too minor” or “too embarrassing” to bring up with your doctor. It’s part of your health.

5. Follow-up, not just a one-off conversation

A good GP won’t just tell you to “reduce stress” and send you on your way. They may review how you’re going, adjust the plan, check for side effects, revisit safety, or help decide whether a referral is needed. Mental health care often works best when it includes follow-up rather than a single appointment and silence afterwards.

If you’ve been searching “online doctor therapy”, read this first

This search term is common, but it can be misleading. Most people looking for “online doctor therapy” are really looking for one of three things:

• someone qualified to assess what’s going on
• a faster pathway into treatment
• support without having to sit in a waiting room.

In Australia, that often starts with a GP, not because a GP replaces therapy, but because a GP can assess symptoms, help rule out other issues, discuss medication if needed, and refer you to the right mental health professional. Therapy itself is more commonly delivered by a psychologist, psychiatrist or another mental health clinician, including via telehealth in many cases.

So if you feel a bit lost between search terms, here’s the simple version: a telehealth GP appointment can be the bridge between “I’m not coping” and “I have an actual plan.”

How we can help at NextClinic

At NextClinic, we know that getting help for anxiety is often hardest right at the start. When you’re already overwhelmed, the thought of finding a clinic, waiting days for an appointment, travelling there, and explaining yourself face-to-face can be enough to make you put it off again. That’s exactly where telehealth can help.

For adults in Australia, we offer private telehealth consultations with AHPRA-registered doctors. In a consultation, we can assess your symptoms, talk through what may be going on, and where clinically appropriate provide prescriptions, specialist referrals, medical certificates, or advice on next steps and local supports. We’re not a crisis service, and we don’t replace long-term therapy, but we can help with that important first step when you need care to feel simpler and more accessible.

It’s also important to be transparent about what we do not do. Our current telehealth consultation pathway does not create a formal mental health care plan, and our consultations are privately billed rather than Medicare-rebated. So if your main goal is a formal Medicare-claimable mental health treatment plan, that’s something to discuss with a GP who can provide that pathway. Where we often help best is the assessment, the immediate support, and the referral or treatment next step when clinically appropriate.

If anxiety is affecting your ability to work or study, you might also find these reads helpful:

• Sunday Scaries or Anxiety? When to Call in Sick Tomorrow
• How to Access a Medical Certificate for Mental Health

Both explain when a mental health day may make sense and how medical certificates for mental health leave generally work in Australia. Our medical certificates confirm fitness for work without needing to reveal sensitive details about your condition.

Other support options across Australia

If you’re not ready to book a GP yet, or you need extra support alongside one, there are good Australian options.

• Medicare Mental Health can help you find free local support, and Medicare Mental Health Centres allow people to walk in without a referral or diagnosis.
• MindSpot offers free digital psychological support for Australian adults.
• healthdirect’s anxiety information and guide to talking to your GP about mental health are practical starting points if you want something reliable to read before you book.

And if things feel too big right now, please don’t wait it out alone. Lifeline is available 24/7 on 13 11 14 for crisis support, and healthdirect also has a 24/7 nurse helpline on 1800 022 222.

Final thoughts: your next step this week

If you take nothing else from this article, take this: struggling to cope is not a personal failure, and anxiety is not something you have to “prove” before you deserve support. When stress or anxiety starts affecting your sleep, work, relationships, motivation or sense of safety, the smartest move is usually not to push harder. It’s to get clearer, calmer and more supported.

This week, choose one next step. Maybe it’s trying a controlled breathing exercise. Maybe it’s finally booking a mental health consultation online. Maybe it’s telling a friend the truth. Maybe it’s reading more about coping with stress, or talking to a GP about whether therapy, medication or time off might help.

Whatever you choose, make it real before the week ends. And if this post helped, leave a comment and tell us which strategy you’re trying first, or how it went once you did.

References

• Two in five Australians have experienced a mental disorder | Australian Bureau of Statistics
• Anxiety signs and symptoms - Beyond Blue
• Panic attacks and panic disorder | healthdirect
• Anxiety Disorders: Common Symptoms and Effective Treatments | NextClinic
• Mental health care and Medicare - Medicare - Services Australia
• Anxiety | healthdirect
• Treatments for anxiety - Beyond Blue
• Telehealth | Australian Government Department of Health, Disability and Ageing
• Talking to your doctor (GP) about mental health | healthdirect
• Stress vs Burnout: When It’s Time to See a Psychologist
• Free, digital psychological care with MindSpot
• Better Access initiative | Australian Government Department of Health, Disability and Ageing
• Psychologist vs. Psychiatrist: Who Do You Actually Need?
• Medicines for anxiety | healthdirect
• Mental health professionals | healthdirect
• Telehealth Doctors Online | Same Day Telehealth GP
• Sunday Scaries or Anxiety? When to Call in Sick Tomorrow
• Medicare Mental Health | Australian Government Department of Health, Disability and Ageing
• Lifeline Crisis Support | Lifeline

FAQs