3 Gratitudes. 1 Support. 4 Breaths.

The 314 Movement is an LGBTQIAPN+ mental health and wellbeing initiative from Euphoria Foundation.

It is about making time for small moments of connection, support and care in everyday life.

Sometimes a check-in can be simple.

Pause.

Think about what you're grateful for.

Think about who you can turn to for support.

Take a few slow breaths.

That's 314.

The 314 Movement is about making mental health and wellbeing part of everyday conversations and everyday life.

It was created with LGBTQIAPN+ communities in mind, where connection, community and looking out for each other can play an important role in wellbeing.

The movement gives people a simple way to pause and check in — with themselves and with each other.

You don't need special training.

You don't need to have all the answers.

You can start with a conversation.

You can start with a check-in.

You can start with 314.

314 is the 3-1-4 Check-In:

3 — Gratitudes

Think of three things you are grateful for.

They can be big things or small things.

It could be a person, a place, something that happened today, or simply having a moment to yourself.

1 — Support

Think about one person, place or community you can turn to when you need support.

Support can look different for everyone.

You don't have to do everything on your own.

4 — Breaths

Take four slow breaths.

Pause.

Give yourself a moment.

3 Gratitudes. 1 Support. 4 Breaths.

That's 314.

Mental health and wellbeing are part of everyday life.

So are friendship, community, connection and support.

The 314 Movement encourages people to make space for these things before they become an afterthought.

It is about small, practical ways to check in.

It is about looking out for the people around us.

And it is about creating communities where people know they don't have to go through things alone.

The 3-1-4 Check-In is simple and repeatable:

3 Gratitudes – Think or write three things you are thankful for today. They can be small.

No need to spin them positively.

This helps with grounding and awareness.

1 Support – Name one person, place, or resource you could reach out to. This reminds us we do not have to do everything alone.

4 Breaths –
Take four slow, grounding breaths. In through the nose, out through the mouth.
This helps calm and regulate your nervous system.

That’s it. No fixing, no analysing, no pressure to share.

314 Awareness Day is held every year on 14 March.

The day is part of the 314 Movement.

14 March reflects the numbers 3-1-4 at the heart of the movement.

It is an opportunity for people, communities and organisations to come together around mental health, wellbeing and connection.

You can take part on your own, with friends, at work, at school, at university or through a community event.

Learn more

3 in 4 LGBTQIA+ Australians have considered suicide.

1 in 2 trans and gender-diverse people have attempted suicide.

9 in 10 LGBTQIA+ young people have experienced hate or harassment.

The 314 Movement was created with LGBTQIAPN+ communities in mind, but anyone can take part.

You can be:

• LGBTQIAPN+

• a friend or ally

• part of a community group

• a workplace

• a school or university

• a health or wellbeing organisation

• a business

• a sporting or arts organisation

You don't have to be an expert in mental health to take part.

You just need to make a little time to check in and look out for each other.

There are lots of ways to be part of 314.

You could:

• do the 3-1-4 Check-In yourself

• check in with someone you care about

• share 314 with your community

• use 314 as part of a workplace wellbeing activity

• bring it into a school or university activity

• host a 314 event

• share 314 resources

• become a 314 community partner

There is no complicated process.

Start where you are.