If you need support, please use these resources (in ascending order of urgency):

self support play calming music, go for a walk, stroke your dog, water the plants, watch the clouds, do something that calms you.

social support talk to people whom you trust and you believe genuinely care about you.

professional support see your GP, call Mental Health Emergency Response Line (1300 555 788) or Lifeline (13 11 14).

emergency department if you are very low and a risk to yourself or others, go straight to a hospital ED.