Need Help?

Sometimes you just feel like you can’t take any more. There’s no shame in that – but you do need to get help. Below are a list of phone numbers, websites and support services that are all designed to provide you with the best support when you need it. 

If you need urgent help now, ring 111 and clearly tell the operator what is going on and that you require help. No one is going to judge you, but they will take you seriously and act fast to help.

If you don’t feel like you are in danger but things are getting pretty grim, you still need to talk to someone right away – trained counsellors are ready and waiting to help. The list below will help you figure out where to start.

Some of these groups are specifically for young people so they have a great understanding of how you might be feeling and what to do to help.

These places are also great to help support you if you’re worried about someone you know. If you think someone’s safety is in danger, then you need to get help right now. Ring 111 and explain your concerns to them so they can get the right people along to help straight away.


Dont wait. There are many options to call or text for instant support and help right now. These teams are availble for all New Zealanders feeling down, anxious, overwhelmed or just need to chat to someone. If you have an emergency call 111.

Need to talk? 1737

A free call and text service for New Zealanders feeling down, anxious, overwhelmed or just need to chat to someone, 1737.


Nationwide 24-hour, 7 days a week counselling service. Free to call 0800 543 354.


Talk to a trained counsellor who can discuss your situation and find you the right support/tautoko.

Available 24 hours a day, 7 days a week. Free to call, 0800 111 757.


Provides support and help around understanding anxiety and peoples’ experiences. Free call available 24/7 on 0800 ANXIETY (0800 269 4389).



Free, confidential and non-judgemental youth service.

Free to call, 0800 376 633 or free text 234. 



Free phone counselling service for young people, operates 7 days a week from 1pm to 11pm.

They also have a free online chat 7-11pm every day. Free to call 0800 WHATSUP (0800 942 8787).


The Lowdown is a website designed to help you understand depression and anxiety from their own perspectives.

Get in touch with a trained counsellor by free txt (5626) or go to the website to email a support person.


Aunty Dee is a free, confidential wellbeing site that can help you work through your problems.

Aunty Dee also has useful tips on life, and can connect you to the right support.