How are you today?
Get it off your chest.
For people living with psychosis or schizophrenia, bipolar disorder, panic disorder or PTSD. A few minutes a day to notice how you're going, spot early warning signs, and know who to call.
What do you live with?
This changes which support lines come first. Pick the closest. You can change it any time, and you don't need a formal diagnosis.
Everything you enter stays on this phone. Nothing is sent to your doctor, your team or anyone else. Unladen Steady is a prototype. It is not a medical or emergency service, it does not replace your treatment, and it is not connected to any health service or government agency. · Give feedback
Take a moment.
You've got through this before. Find somewhere you can sit, put your feet on the floor, and slow your breathing. This will pass.
Breathe with this
What you might be feeling
- Racing heart, short of breath, dizzy or shaky
- Feeling unreal, far away or numb
- Flooded by memories, or on high alert
- Thoughts racing, or feeling that something is wrong
These can be frightening, and they do pass. Panic usually peaks within about ten minutes.
If things feel like they're slipping
Call your treating team, or the NSW Mental Health Line on 1800 011 511, any time of day or night. If you or someone else is in danger, call 000.
Ground yourself
Look around. Name them, out loud or in your head.
Call someone now
Add your case manager, your doctor or someone close to you in so they're here when you need them.
Not sure who to tell?
If you're not ready to call your team, or worried about what will happen, there are other people you can talk to first. Or write down what's going on, just for you.
What helps after
How did today go?
A few minutes, once a day. Over time it can help you and your team see patterns and early warning signs.
Please talk to someone now
You said you've had thoughts of harming yourself or not wanting to be here. Please call one of these now. If you're in immediate danger, call 000.
Light load
This phone isn't letting the page save. Your result shows here but won't be kept.
About your medication
Missing or changing medication can affect how you feel over the next few days. Don't stop or change it without talking to your doctor, and let them know if side effects are the reason.
Your safety
You said you didn't feel fully safe. That matters. Talk to someone you trust or your team. If you're in danger, call 000.
Protect your sleep
You said you slept badly. Sleep is one of the most important early warning signs. Try for a regular bedtime tonight, and if it's been two or more bad nights, let your team know.
What might help
People you can call
This isn't a medical assessment. It's a way to notice how you're going over time.
How it's been going
Last 14 days
Check-ins
This phone isn't letting the page save, so check-ins won't be kept.
Privacy & your data
Add a PIN, download what you've entered, or delete everything from this phone.
Looking after your mind, one day at a time
What to watch for, and what helps. This doesn't replace your treatment or your team's advice. Tap a heading to open it.
Panic attacks
- A panic attack can feel like a heart attack or like you can't breathe. It is frightening, but it isn't dangerous, and it usually peaks within about ten minutes.
- Slow your breathing: in for 4, out for 6. Put your feet on the floor and name what you can see.
- Don't fight it. Let it rise and fall.
- If you have chest pain and aren't sure it's panic, call 000.
Flashbacks and triggers
- Remind yourself: that was then, this is now. Say today's date and where you are.
- Use your senses to come back: something cold to hold, a strong smell, your feet on the ground.
- Afterwards, rest. Notice what set it off, without judging yourself.
- Trauma-focused therapy works for many people. Ask your GP or team.
Early warning signs
- Most people have their own early signs before things get worse: sleeping less, racing thoughts, pulling away, feeling suspicious, or not wanting to get up.
- Write yours down with your team or someone you trust, and what you'll do when you notice them.
- Acting early often means a shorter, easier time.
- The NSW Mental Health Line (1800 011 511) is there 24/7 if you're worried.
Voices and unusual experiences
- Hearing voices, feeling watched, or things feeling strange or unreal can happen to anyone under enough stress, and more often with psychosis.
- You're not alone in this. Many people find it helps to talk with peers who've been there.
- Tell your team if these experiences are new, getting stronger, or telling you to do things.
- Lower stress, regular sleep and avoiding drugs and alcohol all help.
High energy and racing thoughts
- Feeling great on little sleep, spending more, talking fast or taking risks can be early signs of a high.
- Protect your sleep, even when you don't feel tired.
- Have a plan agreed in advance, for example someone you trust holding your cards for a while.
- Call your team early. It's easier to come down from a small high than a big one.
Sleep and routine
- Sleep is one of the strongest early warning signs, and one of the best protections.
- Keep regular times to get up and go to bed, even on weekends.
- Cut back caffeine after midday, and alcohol and other drugs.
- Two or more bad nights in a row is worth telling your team about.
Medication
- Don't stop or change medication suddenly without talking to your doctor. Stopping suddenly is a common reason people become unwell again.
- If side effects are getting to you, say so. There are often other options.
- A pill organiser or phone alarm can help with remembering.
Stigma and being misunderstood
- You are not your diagnosis.
- You choose who to tell, and how much.
- If you're treated unfairly at work or by a service, you can write it down in your private record and get advice later.
- SANE (1800 187 263) supports people with complex mental health issues and those around them.
Signs you need more support
- Sleeping much less, or much more
- Thoughts racing, or feeling suspicious of people
- Panic or flashbacks most days
- Pulling away from people
- Drinking or using more to cope
Noticing early is a strength. It gives you and your team more options.
When to get more help
If your load has been heavy for a few days, or your early warning signs are showing, contact your GP, psychiatrist or community mental health team. The NSW Mental Health Line (1800 011 511) can help any time, including after hours.
People to call
Save the ones that apply to you. They stay on this phone and show up on the Help now screen.
Support lines
Support around you
Your treating team is your first stop. But sometimes you need someone else to talk to, or it's after hours. You choose what to do, and when.
From your organisation
Your mental health service or support group can add its own numbers here.
People who can help
- Your treating team. Your GP, psychiatrist, psychologist or case manager.
- A peer worker. Someone with their own lived experience, often through your local mental health service.
- NSW Mental Health Line. 1800 011 511, 24/7. Advice, assessment and referral.
- SANE. 1800 187 263, for complex mental health issues.
- Medicare Mental Health. 1800 595 212, to find the right service near you.
- Someone you trust. A friend or family member who knows your early warning signs.
Text or chat instead of calling
For when talking out loud isn't possible, or feels like too much.
For particular situations
Talking to someone early, before things get worse, gives you more options.
Spiritual and religious support
Some people find strength in prayer, ritual or their faith or cultural community. Others find it in nature, music, movement or quiet. Whatever gives you meaning counts.
A chaplain or spiritual care worker in a hospital or community service supports people of any faith or none.
Words to start with
The first sentence is often the hardest. You could say:
"I'm not ready to make a complaint. I just need to talk this through."
"Can this stay between us? Is there anything you'd have to pass on?"
"I think my early warning signs are starting."
"I've stopped taking my medication and I need some help."
What happens if I tell someone?
- Counsellors, peer supporters and helplines keep what you say private. The main exception is if someone is at serious risk of harm. If you're unsure, ask at the start.
- Your doctors and treating team keep your health information confidential, except where there's a serious risk to you or someone else.
- Your private record in this app stays on your phone unless you choose to share it.
Not ready to tell anyone?
That's OK. You can write down what happened, just for yourself, and decide later.
Numbers and services are for New South Wales and Australia-wide. Check with your organisation for its own services.
Write down what happened
It stays on this phone. It isn't a report, and nothing is sent anywhere. If you later decide to raise something, notes written at the time are easier to rely on than memory.
My entries
Entries can't be edited, so each one shows when it was written. To add something, write a new entry.
No entries yet.
If you decide to share it, you can download it or send it to yourself.
Your phone, your data
PIN lock
Ask for a PIN when the app opens, and after it has been in the background for a minute.
PIN is on.
The PIN stops someone else opening the app on your phone. It doesn't encrypt what's stored, so keep your phone locked too. If you forget it, you can delete everything and start again.
Hide the screen
Tap the eye button at the top of any screen to cover the app straight away, for example if someone is looking over your shoulder. Tap to come back, or enter your PIN if you've set one.
Download my data
Download everything you've entered (check-ins, private record and contacts) as a text file. You could keep a copy, or show it to your GP or counsellor.
Delete everything
Deletes your check-ins, private record, role, contacts and PIN from this phone.
Delete everything from this phone? This can't be undone.
About Unladen Steady
Unladen™ Steady is a prototype made by Co-Synthesist Pty Ltd, Newcastle NSW. Unladen™ is a trade mark of Co-Synthesist Pty Ltd. It isn't a medical or emergency service, and it isn't connected to any health service or government agency. It doesn't replace your treatment or your team's advice. The questions haven't been clinically validated yet.
What's stored: what you live with, check-ins, private record, saved contacts and settings, only in this phone's browser. Nothing is sent to anyone. There are no accounts, analytics or trackers.
Feedback: the feedback form is the only part of Unladen Steady that sends anything, and only when you press Send. It doesn't include anything else from the app.
Keep in mind: if you clear your browser data or remove the app, what you've entered goes too. Download a copy first if you want to keep it.
Version 0.1 prototype · October 2026