Need help?
If you or someone you know is in immediate danger, phone 111 in New Zealand or your national emergency line.
New Zealand helplines
You do not have to be in immediate danger to phone a helpline. There are people who can support you exactly where you are right now. If you feel overwhelmed or like talking to someone would help, reach out.
| Lifeline Aotearoa | ph: 0800 543 354 (0800 LIFELINE) txt: 4357 |
| Suicide Crisis Helpline – Tautoko | ph: 0508 828 865 (0508 TAUTOKO) |
| Youthline | ph: 0800 376 633 txt: 243 |
| Alcohol & Drug helpline | ph: 0800 787 797 txt: 8681 |
| OutLine – Support for LGBTQIA+ (6pm – 9pm) | ph: 0800 688 5463 |
| Safe to talk – Sexual Harm Helpline | ph: 0800 044 334 txt: 4334 |
| Are You OK Helpline – Family Violence Helpline | ph: 0800 456 450 |
| Women’s Refuge | ph: 0800 733 843 |
| Anxiety Helpline | ph: 0800 269 438 |
| Te Puna Oranga – Kaupapa Maori support service for sexual violence | ph: 0800 222 042 |
Find helplines for other countries here.
If you are struggling with your mental health, the best place to start is your family doctor. They are able to refer you to an appropriate service, prescribe medication and discuss medical and lifestyle changes that can help improve your mental health.
Mental health resources can include education, information, therapy models, medications, skills, tips and more. Below is a variety of things that have helped me.
Medication:
- Headmeds was recommended to me by a family therapist when I was first prescribed medication for my mental illnesses. It is designed specifically for young people and discusses several different medications and their effects on driving, sports, sex, weight and cognitive function (which is important if you have exams or important assignments due when you first start a medication). It has been fundamental in helping me understand all the different medications I have been on.
- Check with your doctor about what time of day you should be taking your medication. If you are struggling with drowsiness or fatigue, try taking your medication in the afternoon or evening.
Anxiety:
Here is some brief information on anxiety. An intensive Cognitive Behavioural Therapy (CBT) group and individual program was the most effective treatment I have received for my general and social anxiety.
- I use the Calm or Headspace meditation app when I am feeling very stressed and am unable to self-soothe.
Eating disorders:
The Eating Disorder Association of New Zealand (EDANZ) provides detailed information and support on eating disorders. The most effective treatment for eating disorders in patients under 18 years of age is Family Based Treatment (FBT).
- This article by poet Blythe Baird, published by treatment centre The Emily Program, shares some transformative, thought-provoking ways to challenge your eating disorder’s beliefs and think of yourself, and your worthiness, differently.
Obsessive Compulsive Disorder:
Click here for some brief information on Obsessive Compulsive Disorder (OCD). The International OCD Foundation’s website has comprehensive information on OCD, including resources for families and support people. The best treatment for OCD is Exposure and Response Prevention therapy (ERP).
- The NOCD app (more info here) is a free, easy to use, accessible support for managing and challenging OCD on a daily basis.
Borderline Personality Disorder:
Despite societal beliefs, research has shown Borderline Personality Disorder can be successfully managed or treated. Sometimes patients can even go into remission! The first line of treatment for BPD is Dialectical Behavioural Therapy (DBT). Eye Movement Desensitization and Reprocessing (EMDR), a therapy aimed at helping patients process and overcome trauma, and Acceptance and Commitment Therapy (ACT) can also be helpful in BPD treatment.