Just like physical fitness, our mental fitness sits on a continuum and can change from day to day.
Think of it like a game of football. When you have the ball, are moving forward and feel in control, you are moving towards Thriving. When possession changes and the play moves towards your defensive end, pressure can build and your goals—or the things that matter to you—can feel under attack.
Move the ball to the position that best matches how you are feeling today. This is your starting point, not a label.
Recognise your position. Read the play. Choose your next action.
You can move the ball again or ask for support at any time.
Add this check-in to your phone’s Home Screen so it’s easy to find each day.
Once the app has loaded, the check-in and saved history can work offline. Support and appointment links need a connection.
There’s no right answer. Choose the position that feels closest today.
Simplified colour and pattern themes for this private prototype; no club logos or official artwork.
Choose Crisis at the far left, then tap See urgent support. Under Pressure is a separate regrouping state.
Starting point: In the Contest · Your need: Feel steadier
These are options, not requirements or a personal exercise prescription. Start at a level that suits you, adapt for injury, illness, disability, pain, pregnancy, age or other health needs, and stop if movement feels unsafe or uncomfortable. Rest and support are valid next plays too.
Take this next play at your pace. It can be small, and you can change it if you need to.
This check-in is not a crisis assessment. If someone is in immediate danger, use urgent support now.
If you may act on thoughts of harming yourself or someone else, or you are in immediate danger, call 000. If you can, move near a trusted person and tell them plainly that you need help.
Contact Zone Psychology to request an appointment or ask a question about psychological support.
The “Hit the track” ideas translate Zone Psychology’s Exercise as Treatment guidance into small, optional next plays. The frequency and duration ranges are broad clinic guideposts, not requirements or an individual exercise prescription. Start with the lowest manageable dose and build gradually; consistency matters more than intensity. Adjust to age, ability, injury, illness, disability, pain, pregnancy and individual health needs. Exercise can support mental health, but complements rather than replaces professional care where indicated.