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Not All Right?

There are times when we just might need an extra bit of help. If you or someone you know is struggling, there is free help available through a variety of online tools and helplines.

For many of us, this continues to be a tough time. We want you to know that however you’re feeling, there is someone to talk to and free help available. It’s okay to reach out if you need to - we all need a bit of support from time-to-time.

If you or someone you know is struggling, there is free help available. Call or text 1737 to speak with a trained counsellor anytime - it’s free and completely confidential. You can also call Lifeline on 0800 543354 or text HELP to 4357. Check out this page on the Mental Health Foundation’s website if you'd like some further advice on how to stay mentally well during this time.

Other great places to get support include:

Staying on Track

Staying on Track is a guide to support your wellbeing during COVID-19 and beyond. This free online course introduces easy-to-use, practical strategies to cope with the ongoing stress and disruption of day-to-day life.

The course will teach you how to support your mental and emotional health through learning how to look after your worry and choose behaviours that will help you and your whānau stay on track. It’s completely free and available to all New Zealanders – all that’s needed is access to the internet and a desktop or mobile device. free online therapy course introduces easy-to-use, practical strategies to cope with the stress and disruption of day-to-day life as an impact of COVID-19.

JT Allright


Mentemia is an app developed by All Blacks legend and mental health champion Sir John Kirwan. A mental wellbeing coach in the palm of your hand, Mentemia is available on your phone 24/7. It gives you the ability to monitor, manage and improve your mental health. The app allows you to set goals and track progress in much the same way other apps help you to track your physical fitness and health. Mentemia was originally developed for workplaces but it is currently available to all New Zealanders.


Melon is an app that provides a safe space for you to connect with and support other New Zealanders to uplift your emotional wellbeing. The app provides access to an online community, daily webinars to support mental health and wellbeing, a health journal, tools to check in with yourself about how you’re feeling and podcasts, videos and articles to help you learn more about how you can look after your mental health and wellbeing.

Other online tools

Some other online tools that may support you and your whānau as we unite to recover from COVID-19:

  • Working through depression: a personalised online programme that focuses on positivity, lifestyle changes and problem solving (The Journal)
  • Working through problems with Aunty Dee: a tool to work through problems, generate ideas and find a solution (Le Va)
  • Whakatau Mai - The Wellbeing Sessions: free, virtual community events aimed at supporting wellbeing in real-time – to help you connect you with others, learn and practise new skills and start looking at things differently.

National helplines

Below is a list of some of the services available in New Zealand that offer support, information and help. All services are available 24 hours a day, seven days a week unless otherwise specified.

Need to talk? Free call or text 1737 any time for support from a trained counsellor

Lifeline – 0800 543 354 (0800 LIFELINE) or free text 4357 (HELP)

0800 Hey Bro - 0800 439 276 this number is setup for men who feel they're going to harm a loved one or whanau member

Suicide Crisis Helpline – 0508 828 865 (0508 TAUTOKO)

Healthline – 0800 611 116

Samaritans – 0800 726 666

Depression Helpline – 0800 111 757 or free text 4202 (to talk to a trained counsellor about how you are feeling or to ask any questions)

Anxiety Helpline - 0800 ANXIETY (0800 269 4389) provides free national 24/7 support, information, and advice about managing anxiety and stress, including taking callers through breathing and relaxation techniques, and supports callers to learn and practice anxiety management skills.

OUTLine NZ – 0800 688 5463 (OUTLINE) provides confidential telephone support for people in the LGBTQIA+ community, available evenings from 6pm–9pm.

Asian Family Services - 0800 862 342 provides professional, confidential, nationwide face-to-face, video-conferencing or telephone counselling and social work support to all Asians living in New Zealand.

Websites, e-therapy tools and helplines for children and young people

Youthline – Free text 234 or email talk@youthline.co.nz

thelowdown.co.nz – or email team@thelowdown.co.nz or free text 5626

Kidsline – 0800 54 37 54 (0800 kidsline) for young people up to 18 years of age. Open 24/7.

SPARX.org.nz – online e-therapy tool provided by the University of Auckland that helps young people learn skills to deal with feeling down, depressed or stressed

Bounce.org.nz - tips, ideas and inspiration to help you live life well. Bounce is a youth-led project developed by New Zealand Red Cross that is for young people & by young people.

Aroha Chatbot - "Aroha" is a chatbot designed to help young people cope with stress at this time. Aroha not only provides practical evidence-based tools for managing stress but it also provides practical ideas to maintain social connection, and to stay active and well through youth-friendly digital activities.

RainbowYOUTH provides free 1:1 peer support for LGBTI+ young people, their friends and whānau, to provide information and guidance about everything to do with gender, sexuality, and being queer and trans.


www.depression.org.nz includes specific support for COVID-19. Also see the Small Steps Facebook page.

Mental Health Foundation

For more information, please check out the Mental Health Foundation's website for a range of up to date resources

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