Everyone has tough times, but teenage and younger adult years can bring some extra challenges. It’s normal to need help with these. Here are some good ways to get help if you need it.
- It’s always best to get help early so you can get things back on track sooner rather than later.
- There are different types of support available, depending on what you want or need.
- Many services are free and provide information and confidential advice from trained professionals.
- Sometimes using more than one type of support works best. This could be seeing your doctor and using an online resource, or seeing a counsellor and taking medication.
- If you’re told that there is a waiting time for a service, please still reach out and make contact. Other supports can be put in place – ask what you can try in the meantime.
What are the types of mental health help available?
Mental health support can come in the form of:
- urgent crisis support
- GP and practice nurse support
- phone helpline services
- online resources
- counselling and psychotherapy
- peer support groups
- mental health and wellbeing apps
- community mental health services
- hospital or residential care.
What should I do if I feel I am at risk of harming myself or someone else?
Where is a good place to start getting help?
There are so many resources and support services out there, it can be a bit overwhelming to even know where to start.
A good place to start is to talk to your GP (family doctor), if you have one. GPs are trained to assess, treat and manage many mental health issues.
They can help work out what level of support would be best for you, and they know about the local services in your area if you need them. If you don’t have a GP, you can find one at Healthpoint.
You can also talk to a friend, parent or caregiver, your school-based health service, counsellor or a trusted teacher.
If you would rather not talk to someone face to face, or want help right now and there is no one to talk to, start by with phoning or texting 1737. They provide free, confidential 24-hour text and phone support from trained counsellors. There are other helplines for young people and helplines for people with specific issues – see our list below.
If you want to try an online resource first, New Zealand-based services, resources and apps are best to start with, as they will have a better understanding of your cultural context, the services we have in Aotearoa and so on. See the list below.
Whatever feels right for you, the main thing is to reach out and ask for help if you need it. With mental health issues, the earlier you reach out, the sooner you will get the help you need and the easier it is to get better again.
There are helplines especially for young people:
- Need to talk? Free call or text 1737 any time to talk to a trained counsellor about anything on my our mind.
- Youthline 0800 376 633, free text 234 or email firstname.lastname@example.org or online chat.
- What's Up 0800 942 8787 (for 5–18 year olds). Phone counselling is available Monday to Sunday, 11am-11pm. Online chat is available Monday to Sunday 11am-10.30pm.
There are other helplines not specifically aimed at young people, but that you might find helpful for specific issues:
- If you feel depressed or anxious, talk to a trained counsellor 24/7 call the Depression helpline 0800 111 757.
- If you are having thought about harming yourself, call the Suicide Prevention Helpline 0508 828 865 (0508 TAUTOK0)
- For sexuality or gender identity issues call OUTLine NZ 0800 688 5463 (0800 OUTLINE) 9 am–9 pm weekdays and 6–8 pm weekends.
- If you are dealing with an alcohol or other drug problem call Alcohol Drug Helpline 0800 787 797 10 am–10 pm.
- For help with gambling, call the Gambling helpline 0800 654 655.
- To talk to a counsellor, phone Lifeline 0800 543 354.
- To talk to a counsellor, phone Samaritans 0800 726 666.
- To talk to a trained youth buddy counsellor, phone Kidsline 0800 543 754 4–9 pm weekdays.
- For women living with violence or in fear in their relationship or family, call Women's Refuge Crisisline 0800 733 843 (0800 REFUGE) any time.
- For migrant or refugee women living with family violence, call the Shakti Crisis Line 0800 742 584.
- For support after rape or sexual assault, call Rape Crisis 0800 883 300.
- For support for new parents, including mothers experiencing perinatal depression, call PlunketLine 0800 933 922.
- To get help from a registered nurse 24/7, call Healthline free 0800 611 116.
There are New Zealand-based online resources for young people:
The Lowdown The Lowdown is a website to help young New Zealanders recognise and understand depression or anxiety. The site includes:
- helpful information on anxiety and depression
- guidance on other issues relevant to young people, such as bullying and family relationships
- quick steps to help build healthy mental wellbeing
- places to go to get help
- information for anyone worried about a friend
- a moderated forum for young people to share stories and experiences and provide peer-to-peer support
- a free-text service: text number 5626.
SPARX SPARX is an interactive self-help online tool that teaches young people skills to help combat depression and anxiety.
Aunty Dee Aunty Dee is a free online tool for anyone who needs some help working through a problem. It doesn’t matter what the problem is, you can use Aunty Dee to help you work it through.
There are also other New Zealand-based online resources, that while not aimed solely at young people, you might find helpful:
CALM – CALM is computer-assisted learning for the mind. It includes audio modules, eg, meditation, mindfulness, dealing with anger and preparing for exams.
Common Ground – A website to assist parents, whānau, and friends to recognise and understand the difficult situations that young people experience in their lives.
Depression.org.nz This website helps New Zealanders recognise and understand depression and anxiety. This website is part of a national public health programme, the National Depression Initiative. It includes The Journal – an online self-help programme aimed at people aged more than 16 years.
HealthWEST – A Youth Health Hub that provides a range of free health services across WDHB.
Like Minds, Like Mine Like Minds, Like Mine is a national anti-stigma campaign. The aim of this programme is to increase social inclusion and to reduce stigma and discrimination towards people with experience of mental illness.
Livewire NZ An online community for young people, who are dealing with some tricky stuff with crews who understand and offer a little extra support.
Mental Wealth An online mental health literacy education programme for young people.
Small Steps Whether you’re looking to maintain wellbeing, find relief or get help, Small Steps can support you and your whānau with practical tools, strategies and advice.
Youthline – E-Therapy Package. A free texting-based programme for young people with mild to moderate anxiety and/or depression.
Counselling and psychotherapy
Talking to a trained professional can be a really helpful way to work through anything that you are finding challenging. There are lots of different talk therapies. A widely used one called cognitive behavioural therapy (CBT) helps you to change your thinking in order to change your behaviour.
You can ask your doctor for a referral or you can find a counsellor, psychotherapist or psychologist yoursel. To find low-cost or free counselling in your area, contact your local Citizens Advice Bureau (CAB).
Here are some free and low-cost counselling options.
- Ask your GP about free counselling sessions that may be available through your local primary health organisation (PHO).
- You may be eligible for 10 free counselling sessions (or more if clinically indicated) and other assistance through a WINZ Disability Allowance.
- If you are in paid employment you may be able to access free confidential counselling through your company’s employee assistance programme – talk to your employer.
- Youthline has free counselling for young people aged 12–25 years and their families in various locations across Auckland and also Dunedin.
- ACC funds support following sexual violence. Find out the details at FindSupport.
Sometimes medication may be recommended by your doctor or mental health professional, especially if you have more severe symptoms of depression. It is usually recommended that you have talking therapy while you take medication. Read more about antidepressants.
Peer support groups
It can help to talk to other people experiencing the same issues as yourself. Check out this list of in-person and online support groups.
If there is nothing suitable listed here for you, ask your doctor or mental health professional whether there are any other groups in your area or you can try online forums. Look for online forums that have a moderator, whether that is a professional or a peer, to help keep you safe from any inappropriate online behaviour.
Mental health and wellbeing apps
Mobile phone apps can be a useful tool for helping you to manage anxiety, stress, depression and general mental health. However, not all mental health apps are recommended, and some are suitable in some situations but not others. Health Navigator has reviewed mental health and wellbeing apps so you can find out which ones might work for you.
Community mental health services
All district health boards now fund primary mental health services for young people (12–19 year olds) regardless of whether you are enrolled with a family doctor. There may also be specialist Māori and Pasifika services in your area.
These services are for people who meet mental illness criteria, so will usually need to be referred by your GP, your school’s pastoral team, nurse or counsellor.
Hospital or residential-based care
Sometimes, if things get really hard for you and you develop a mental health condition and the community-based care described above is not working for you, you may need some time in hospital or other care to help you get back on track. This doesn’t happen to most people, but it’s useful to know it’s there as a back-up if things ever get really bad for you. Most people just need the right support at the right time and they get back on track again pretty quickly.
The following links provide further information about mental health support for young people. Be aware that websites from other countries may have information that differs from New Zealand recommendations.
Information, resources and support Mental Health Foundation, NZ
Find out how to tell if someone is struggling with their mental health BBC, UK, 2021
Mental health Health Navigator, NZ
Online NZ support to strengthen wellbeing Ignite, NZ
Youth and Mental Health 101 30 minute course CAMH, NZ
A course that provides information about mental health challenges, how to a conversation about mental health with others in your life advice on how to reach out for support.
Find more mental health courses here.
Mental health services – where to get help Ministry of Health, NZ, 2020