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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, these new challenges and the loss of our regular routines is causing stress. 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

This 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.

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.

To find out more or to sign up for this free course, go to: https://www.justathought.co.nz...

JT Allright


Mentemia is an app developed by All Blacks legend Sir John Kirwan, that puts the ability to monitor, manage and improve mental health into the hands of all Kiwis. With the ability to set goals and track progress, the app helps people pay as much attention to looking after their mental health as their physical health. The app was originally targeted for organisations to provide to their workers, but extra funding from the Ministry of Health means it is now available for all Kiwis throughout the COVID-19 response.


Melon is an app that has added a COVID-19 module that provides a health journal, resources and self-awareness tools to help people manage their emotional wellbeing. It also has an online community for New Zealanders to connect with and support each other, and daily webinars to support health and wellbeing. Part of the Piki programme for young people in the Wellington region, the Melon app will also launch additional resources in the next two weeks to specifically support 13 to 24-year-olds.

0800 Hey Bro

0800 Hey Bro (0800 439 276) is setup for men who feel they’re going to harm a loved one or whanau member.

0800 hey bro

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.

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, older people, and mums. Also see the Small Steps Facebook page: https://www.facebook.com/SmallStepsNZ/

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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