The Bad Decisions Club Regulation Guide
Self regulation is not about being calm all the time. It is about noticing what your mind and body need, and responding on purpose. Sometimes that looks like rest. Sometimes boundaries. Sometimes food, water, movement, silence, or asking for help before the wheels come off.
Start with the basics
When life gets loud, the basics are usually the first things to vanish into the fog. Try one or two of these before attempting to solve the entire universe.
- Drink a glass of water
- Eat something with actual substance
- Open a window or step outside for five minutes
- Take a shower or wash your face
- Stretch your shoulders, neck, and jaw
- Charge your phone before it becomes another problem
Low-energy regulation
Some days are not “go for a run and reinvent yourself” days. Some days are “survive quietly and with dignity” days. Both are valid.
- Move from the bed to the couch like the brave little soldier you are
- Put on a comfort show you have seen 47 times
- Reply to one message, not all of them
- Use paper plates if washing up feels impossible
- Put fresh sheets or at least one fresh pillowcase on the bed
- Rest without turning it into a court case
When your brain will not sit down
If your thoughts are doing laps around the building, it can help to interrupt the spiral with something small, familiar, or grounding.
- Write down what is looping in your head
- Listen to music, rain sounds, or a familiar podcast
- Do something with your hands like colouring, Lego, crafts, or folding washing
- Set a 10-minute timer and focus on just one task
- Try slow breathing: in for 4, hold for 4, out for 4
- Step away from doom scrolling for a while
Things that also count as regulation
Not all intentional self regulation looks soft and sparkly. Sometimes it is boundaries. Sometimes it is saying no. Sometimes it is deleting an app and eating toast in peace.
- Cancel a plan if you genuinely need rest
- Ask for help before you hit empty
- Say no without writing a 900-word apology
- Take a break from people, news, or notifications
- Book the appointment you have been avoiding
- Let “good enough” be enough for today
Trusted Australian intentional self regulation and mental health resources
Sometimes a club page is a good starting point. Sometimes you want something more structured, more professional, or more tailored to what you are dealing with. These Australian services are a good place to start.
Beyond Blue
Practical wellbeing information, mental health support, and a free Self-Care Check.
Visit Beyond Blue Self-Care CheckMedicare Mental Health
Australian mental health and wellbeing support, service navigation, and guided digital check-in tools.
Visit Medicare Mental Healthhealthdirect Australia
Trusted health information about mental health, wellbeing, healthy habits, and where to get help.
Visit healthdirect mental health and wellbeingLifeline Support Toolkit
Self-care guidance, practical tools, and support information for stress, distress, and mental wellbeing.
Visit Lifeline self-care guideWhen to reach out
Self regulation is a support tool, not a replacement for support itself. If things are feeling too heavy, too constant, or too hard to manage on your own, please reach out to someone you trust or connect with a professional support service.
- Talk to a GP or mental health professional
- Reach out to a trusted friend or family member
- Use one of the Australian support services listed above
- Make the next step smaller: one call, one message, one appointment
Need urgent help?
If you or someone else is in immediate danger, call 000.
For crisis support in Australia, contact Lifeline on 13 11 14 or visit Lifeline Crisis Chat.
You can also call Suicide Call Back Service on 1300 659 467 for free professional counselling.