It's a day where people ask one another: are you OK?, but this year, the main message is to double check.

Are you really ok?

Goulburn Police Station Inspector Matt Hinton says R U OK Day has come at a perfect time this year.

"We, as a community are doing it tough with COVID, making R U OK day even more important," Inspector Hinton said.

"Health staff, police officers and emergency service personnel are working tirelessly on the frontline of the pandemic.

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"My message is simple.

"It's ok to say you are not ok and to take the step to work on your mental health.

"It may feel overwhelming at the moment with lockdown and fear of the virus in our community, but we beat the outbreak last year and we can do it again."

Headspace Goulburn is always actively involved with the community on this day and this year, they want to know 'who is your go to'.

Their service manager Gail Davies said the organisation wanted to give a "shout out to the people who support us, care for us, love us and are there for us in the good and in the bad".

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"Let's give back to those important people who help us, and ask R U OK by sharing photos and videos on social media using #whosyourgotohsG."

R U OK ceo Katherine Newton says sometimes, people hide the fact they struggle and can do so really well.

"The ups and downs of life can affect each of us differently," Ms Newton said.

"Sometimes it won't be obvious that someone is struggling, but having the support of family, friends and close colleagues can help us better navigate the challenges that come our way.

"Don't wait until someone is visibly distressed or in crisis before you ask.

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"If you ask them in a genuine way, your support can make a difference whatever they are facing.

"In a time when so many of us are feeling fatigued by the pandemic, we want to remind and reassure Australians that there is something we can all do to support those in our world, and as those closest to them we are often in a position to do so."

Research has found 80 per cent of those who have recently spoken to someone about something that's troubling them feel more supported and cared about, and 72pc say it helped them feel better about themselves and their situation.

For those not sure who to turn to during tough times, here is a list of mental health services available in Goulburn.

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