Mental health resources

Discover resources made for you and your journey.

Explore, learn and find what helps you. Whether you prefer online resources, phone conversations or connecting in person, there’s plenty of options to support you and your whānau.

Navigating mental health can sometimes feel overwhelming with either not enough or too many options. Your path to wellbeing is shaped by your cultural background, past experiences and personal preferences.

We've listed some different resources to help you find what works for you. There's no one-size-fits-all answer. It might take time and exploration to find what truly supports you. Persevere – you deserve support that works for you.

Urgent help

If you or someone you know is in immediate danger, please call 111.

For urgent mental health support, contact Healthline on 0800 611 116. They can connect you to your local Te Whatu Ora Mental Health Crisis Team, available 24/7.

Find a service

Te Whatu Ora – Health NZ: Locate free mental health support near you.

Family Services Directory: Directory of service providers for you and your family.

Helpline support

Helplines offer a confidential space to discuss what's happening for you. Whether you need advice for yourself or someone else, these 24/7 services are here to help:

Need to Talk? Call or text 1737. For peer support, call between 2pm-10pm.

Depression Helpline: 0800 111 757 or text 4202.

Anxiety Helpline: 0800 ANXIETY (2694 389).

Youthline: Text 234 or call 0800 376 633. Webchat available.

The Lowdown: Text 5626.

OutLine: Rainbow mental health support at 0800 OUTLINE (688 5463) from 6–9pm.

Lifeline: 0800 543 354 or text 4357.

Alcohol & Drug Helpline: 0800 787 797.

Rural Support Trust: 0800 787 254, 7am–7pm. After hours, contact 1737.

Puāwaitanga: 0800 782 999.

PeerTalk: 0800 234 432, 5pm–midnight

Online tools and therapy

These resources have been developed in Aotearoa. They provide safe and up-to-date information and strategies.

Small Steps: Manage stress with free online tools.

Just a Thought: Online courses using cognitive behavioural therapy. Includes courses in NZSL.

All Right?: App offering daily wellbeing reminders.

Headstrong: Chatbot for adolescents to boost mental resilience.

Aunty Dee: Problem-solving tool for Māori and Pasifika youth.

SPARX: Self-help game for teenagers to manage depression and build resilience.

Voda: LGBTQIA+ mental wellbeing app.

Healthify: Check out the app library for mental wellbeing.

Information on websites

A lot of people look online for mental health information and advice. It can be a useful and private way to look for help for yourself or for friends and whānau.

The Lowdown: A youth-centric platform to understand depression and anxiety.

Small Steps: Tools to manage stress, anxiety, and low mood.

Aroā Wellbeing: Resources and activities for rangatahi Māori by rangatahi Māori.

Te Whatu Ora – Health NZ: Find mental health resources and support.

Mental Health Foundation: Tips, stories, and resources to support mental wellbeing.

Changing Minds: Directory of NZSL resources and support for mental health.

Work Well: Guide for promoting mental health in workplaces.

Rural Support Trust: Mental health resources for rural communities.

PADA: Insights on perinatal anxiety, depression, and associated stigmas.

MATES in Construction NZ: Support for construction industry workers.