Mental Health Foundation
Five Ways to Wellbeing Toolkit
Simple ideas and activities for supporting everyday wellbeing. Free online resource available at any time.
More Help
Browse the sections below to find websites, apps, helplines, counselling and community services.
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Mostly ages 12–25
Thoughts, feelings and wellbeing
Back to topTools and information that can help with everyday feelings, worry and mental wellbeing.
Anxiety New Zealand Trust
Coping with Eco-Anxiety
Practical ideas for dealing with worry about climate change and the environment. Available online at any time; Anxiety NZ also offers a free self-paced course.
Healthify
Mental Health Apps for Young People
A guide to mental health and wellbeing apps for teenagers and young adults. The guide is available online at any time; individual apps may have different costs, age ratings and availability.
Mostly ages 12–25
Self-harm and safety planning
Back to topTools for coping with urges and making a plan to stay safe. These do not replace urgent or professional support.
Calm Harm
Calm Harm
An app with activities designed to help manage self-harm urges. Recommended for ages 13 and over; the app is not a counselling or crisis service.
Cornell Research Program
Distraction Techniques
A printable list of distraction and coping ideas for self-injury urges. The downloadable resource is available online at any time; it is not personalised clinical care.
Mental Health Foundation
Manawa: My Own Survival Plan
A personal safety-planning tool created with people who have lived through suicidal thoughts. The digital safety-planning tool is available at any time; it does not replace urgent or professional support.
Mostly ages 12–25
Counselling and general support
Back to topPlaces where young people can talk with someone, find counselling or get help online.
I AM HOPE
Gumboot Friday
Choose a counsellor and request free counselling for young people. Free counselling is available to people aged 25 and under in New Zealand; appointment times depend on counsellor availability.
Youthline Aotearoa
Youthline
Phone, text, webchat and counselling support for young people across Aotearoa. Free and confidential phone, text and webchat support is available 24 hours a day, 7 days a week.
The Lowdown
The Lowdown
Information and support for young people dealing with difficult feelings. The website is available at any time; for direct support it links to Youthline’s free 24/7 helpline.
Mostly ages 12–25
Support for specific situations
Back to topSpecialist organisations for identity, legal questions, eating concerns and whānau support.
RainbowYOUTH
RainbowYOUTH
Support, social groups and information for rainbow young people and their whānau. Free peer support is available in participating regions; ages and availability vary by location, and RainbowYOUTH is not a crisis service.
YouthLaw
YouthLaw Aotearoa
Free legal information and help for children and young people throughout Aotearoa. Free legal advice is available for people under 25; the advice line operates Monday to Friday, 10am–4pm.
STRIVE
STRIVE Community Trust
Community, youth and whānau support services based in South Auckland. Services are mainly based in South Auckland; up to six free counselling sessions may be available for whānau or individuals in crisis.
Love Your Kite
Love Your Kite
A free recovery eBook with gentle activities, reflections and stories. Free to read online or download at any time, with no sign-up required; it is not a replacement for professional help.
Eating Disorders Association of New Zealand
EDANZ
Information and support for parents, carers and whānau supporting someone with an eating disorder. The carer helpline accepts calls or messages throughout the year and responds as soon as possible; it is not an emergency service.
Skylight Trust
Skylight Trust
Counselling, programmes and resources for children, young people and whānau experiencing grief, loss, trauma or family change. Counselling is available for children, young people and whānau; costs and programme availability vary, so check current details when making a request.
Mostly ages 12–25
Online safety and cyberbullying
Back to topSupport and practical guidance for staying safe online and dealing with digital harm.
Netsafe
Netsafe
Free help and practical advice about cyberbullying, online harassment, scams, grooming, shared intimate images and other harmful online experiences. Free and confidential incident support is available 9am–5pm Monday to Friday by phone, text, live chat or online report; online advice can be viewed at any time.
Young people and all ages
Sexual health and relationships
Back to topConfidential information and services for sexual health, consent, contraception and relationships.
Sexual Wellbeing Aotearoa
Sexual Wellbeing Aotearoa
Confidential sexual and reproductive health information and clinical services covering contraception, STI testing, pregnancy, consent and relationships. Appointments are free for New Zealand residents under 22; the booking contact centre is open Monday–Friday 8am–6pm and Saturday 9am–1pm, while clinic hours vary.
Young people and all ages
Alcohol and drug support
Back to topInformation and support for alcohol or drug concerns, safer choices and reducing harm.
Alcohol Drug Helpline
Alcohol Drug Helpline
Free, non-judgemental support for people concerned about their own or someone else’s alcohol or drug use. Free phone support is available 24 hours a day, 7 days a week on 0800 787 797.
The Level
The Level
Straightforward, research-informed information about drugs, their effects, reducing harm and finding support. The website is free and available at any time; listed drug-checking services are free, legal and confidential.
General / all ages
Wellbeing tools and activities
Back to topSelf-guided tools for managing thoughts, emotions, anxiety and everyday stress.
Just a Thought
Just a Thought
Free online courses and resources based on proven psychological approaches. Free for anyone in New Zealand and available online 24/7; courses are self-paced.
Small Steps
Small Steps
Quick, practical tools for stress, low mood and anxiety. Free self-guided online tools are available at any time.
Healthify
MindShift CBT
Information about an app that uses cognitive behavioural therapy tools for anxiety. The Healthify guide is available online at any time; check the current app-store listing for cost, age rating and device availability.
Mental Health Foundation
Five Ways to Wellbeing Toolkit
Simple ideas and activities for supporting everyday wellbeing. Free online resource available at any time.
Anxiety New Zealand Trust
Coping with Eco-Anxiety
Practical ideas for dealing with worry about climate change and the environment. Available online at any time; Anxiety NZ also offers a free self-paced course.
General / all ages
Phone and online support
Back to topTalk, text or connect online when you need someone to listen or help you work out what to do next.
Depression.org.nz
Depression.org.nz: Get Help
Information about getting help for depression, anxiety and difficult feelings. Free phone and text support is available 24 hours a day, 7 days a week.
Lifeline
Lifeline Aotearoa
Confidential support from trained helpline counsellors. Free phone and text support currently operates from 7am to midnight, 7 days a week.
Anxiety New Zealand Trust
Anxiety Helpline
Support and information for anxiety, panic and related concerns. The free 0800 ANXIETY Helpline is available 24 hours a day, 7 days a week.
Samaritans
Samaritans Aotearoa
Confidential listening support when you are feeling distressed or overwhelmed. The free crisis helpline is available 24 hours a day, 7 days a week.
Aunty Dee
Aunty Dee
A guided tool that helps you think through a problem and plan possible next steps. The self-guided tool is available online at any time; it is not monitored and is not a crisis service.
1737 Digital Hub
1737: Need to Talk?
Call or text 1737 any time for brief emotional support from a trained counsellor or peer support worker. Free and confidential call or text support is available 24 hours a day, 7 days a week.
General / all ages
Counselling and face-to-face support
Back to topWays to find a counsellor or ask whether funded sessions are available.
Your local medical practice
Ask Your GP
Ask your GP or medical centre about current funded counselling and wellbeing-support options. Opening hours, costs and eligibility for funded sessions vary between medical practices.
No direct website supplied
Workplace Support
Workplace counselling and wellbeing support
Confidential workplace wellbeing, counselling and employee assistance support. Access usually depends on your employer’s EAP arrangement; the Workplace Support app requires an organisation access code and is available at any time.
Puāwaitanga
Puāwaitanga
Counselling by phone or video for eligible people aged 18 and over, with self-funded options also available. Sessions are available 7 days a week, 9am–9pm; funded eligibility applies, or self-funded sessions are available for people aged 18 and over.
Talkingworks
Talkingworks
Search for counsellors, psychologists and psychotherapists throughout Aotearoa. The directory is available online at any time; individual practitioners set their own hours and usually charge fees, which vary.
OpenCounseling
OpenCounseling Auckland
A directory of free and lower-cost counselling options in the Auckland area. The directory is available online at any time; provider availability, eligibility and fees vary.
Āwhina Whānau Services
Āwhina Whānau Services
Counselling and support for tamariki, rangatahi, adults and whānau in Hawke’s Bay. Free counselling is available to people living in Te Matau-a-Māui Hawke’s Bay; same-day appointments are not available.
Young people and whānau
Neurodiversity and disability
Back to topInformation, community connections and practical support for neurodivergent young people and whānau.
Autism New Zealand
Autism New Zealand
Information, education, programmes and local support for autistic people and their whānau and support networks. Nationwide outreach support is available through 16 branches; programme eligibility and availability vary.
ADHD New Zealand
ADHD New Zealand
Information, resources, events and community connections for children, young people, adults and whānau affected by ADHD. Online resources, support-group listings and a young people’s healthcare directory are available; formal assessment must be completed by an appropriate healthcare professional.
General / all ages
Local and community support
Back to topFind practical help and services near you.
Family Services
Family Services Community Helpline
Call for information about local family and community services. The freephone service helps people find community-based health and social support; individual providers set their own hours.
CAB New Zealand
Citizens Advice Bureau
Free, confidential information and guidance about everyday problems and local services. Information and advice are free and confidential; bureau opening hours vary by location.
MoneyTalks
MoneyTalks
Free support for budgeting, debt, financial hardship and finding a local financial mentor. Free and confidential help is available by phone, text, email and live chat; advisers can connect people with a local financial mentor.
Youth Service
Youth Service – Ratonga Taiohi
Support with housing, living costs, education, training, employment and mentoring for eligible young people. Youth Payment supports eligible 16–17-year-olds, while Young Parent Payment supports eligible 16–19-year-old parents; a youth coach can help with next steps.
General / all ages
Rainbow support
Back to topCounselling and support for rainbow people, friends and whānau.
OutLine
OutLine Aotearoa
Confidential support and counselling for rainbow people, friends and whānau. The free support line and online chat operate every evening from 6pm–9pm.
InsideOUT Kōaro
InsideOUT Kōaro
Nationwide education, resources and support for rainbow and takatāpui young people, whānau, schools and community organisations. Nationwide school guidance, workshops and free resources are available; InsideOUT is an education and advocacy service rather than a crisis helpline.
General / all ages
Family and sexual violence support
Back to topSpecialist services for people affected by family violence, sexual harm or crime.
Shine
Shine
Information, advocacy and support for people experiencing domestic or family violence. The free phone and webchat helpline is available 24 hours a day, 7 days a week.
Safe to Talk
Safe to Talk
Confidential information and support for people affected by sexual harm. Free and confidential phone, text, email and webchat support is available 24 hours a day, 7 days a week.
Victim Support
Victim Support
Practical and emotional support for people affected by crime, trauma or sudden loss. Free and confidential nationwide support is available 24 hours a day, 7 days a week.
HELP
HELP Auckland
Specialist crisis support, counselling and advocacy for people affected by sexual abuse. Free and confidential crisis support is available 24 hours a day, 7 days a week.
Māori, Pasifika and Asian youth
Culturally specific youth support
Back to topCulturally grounded services and resources for rangatahi Māori, Pasifika youth, Asian young people and whānau.
Te Ora Hou Aotearoa
Te Ora Hou Aotearoa
Kaupapa Māori youth development, mentoring, whānau support and community programmes through a network of regional centres. This is a Māori-based, faith-based network with five centres across Aotearoa; programmes and availability vary by centre.
Ki Tua o Matariki
Ki Tua o Matariki
Kaupapa Māori health, housing, parenting, maternity, education and employment support for young parents, hapū māmā, pēpi and whānau. Services support young parents and whānau across Tāmaki Makaurau and Hauraki; referrals are available and eligibility varies by programme.
Village Collective
Village Collective
Pasifika-led health, wellbeing, relationship, rainbow and leadership programmes for Pasifika youth and their families. Services are centred in South Auckland and include a culturally grounded youth hub and clinic; programme availability varies.
Le Va
Le Va for Youth
Pasifika-led mental-health, cultural-identity, respectful-relationship, violence-prevention and youth-wellbeing tools and workshops. National online tools and workshops are available; Le Va is primarily an education and prevention service, not a crisis helpline.
Asian Family Services
Asian Family Services
Culturally tailored, multilingual mental-health support, counselling and youth programmes for Asian communities in Aotearoa. The free Asian Helpline operates Monday–Friday 9am–8pm in English, Mandarin, Cantonese, Korean, Vietnamese, Japanese, Thai and Hindi; it is not a crisis helpline.
Find more support
Hearts & Minds Support Directory
Back to topA broader directory of free and low-cost support services, organised by topic and location.
Hearts & Minds
Hearts & Minds
Browse support services, wellbeing resources and community programmes. The support directory is available online at any time; Hearts & Minds also provides free and low-cost services, with availability varying by programme.