If you or someone you care for are in immediate physical danger, call 111.
A panic attack is the abrupt onset of intense fear or discomfort that reaches a peak within minutes and includes at least four of the following symptoms:
- Palpitations
- Pounding heart, or accelerated heart rate
- Sweating
- Trembling or shaking
- Sensations of shortness of breath or smothering.
Call our 24/7 free 0800 ANXIETY Helpline (0800 2694389) and our specially trained and understanding volunteers can talk you through the experience:
We will listen and support you with empathy and unconditioned acceptance.
We can take you through breathing and relaxation exercises that are really effective in minimising feelings of anxiety and panic.
We can discuss practical strategies you can learn and apply whenever anxiety and panic starts to feel overwhelming.
Lifeline 0800 543 354 (0800 LIFELINE) or free text 4357 (HELP) – here to help.
Samaritans 0800 726 666 For confidential support for anyone who is lonely or in emotional distress. Depression Helpline 0800 111 757 or free text 4202. Talk to a trained counsellor about how you are feeling or to ask questions.
depression.org.nz Includes ‘The Journal’ free online self-help tool.
Healthline 0800 611 116 For advice from trained registered nurses.
Youthline 0800 376 633, free text 234, email talk@ youthline.co.nz or online chat at www.youthline.co.nz (available 7pm – 10pm). For young people and their parents, whānau and friends.
What’s Up 0800 942 8787 (0800 WHATSUP) (12pm – 11pm Mon to Fri, and 3pm– 11pm weekends) or online chat atwww.whatsup.co.nz (1pm – 10pm Mon to Fri, 3pm – 10pm weekends) for 5–19 year olds.
auntydee.co.nz A free online tool for anyone who needs help working through problems.
thelowdown.co.nz Visit website or free text 5626. Support for young people experiencing depression or anxiety.
sparx.org.nz A self-help tool that teaches young people the key skills to combat depression and anxiety.
Aroha chatbot tiny.cc/aroha A chatbot to help young people (13–24 years) cope with stress and maintaining social connections.
NZ Relay www.nzrelay.co.nz Helps users to connect with services over the phone.
NZ Police 111TXT – www.police.govt.nz Register with the New Zealand Police for the 111TXT service. depression.org.nz/get-better/your-identity/deaf More help and information for the Deaf community
Suicide Crisis Helpline 0508 Tautoko (0508 828 865) If you, or someone you know, maybe thinking about suicide, call for support from one of the trained counsellors.
Alcohol Drug Helpline 0800 787 797 or free text 8681 or online chat: alcoholdrughelp.org.nz. For people dealing with alcohol or other drug related problems.
OUTLine 0800 688 5463 (0800 OUTLINE) For sexuality or gender identity issues available between 6pm – 9pm
Gambling Helpline 0800 654 655 or free text 8006. For help if you are gambling or are concerned about someone else’s gambling.
He Waka Tapu 0800 439 276 (0800 HEYBRO). For men who feel they are going to harm a loved one or whānau member.
Rural Support 0800 787 254 For people in rural communities dealing with financial or personal challenges.
Anxiety Helpline 0800 269 4389 (0800 ANXIETY)
PlunketLine 0800 933 922 Support for parents, including mothers experiencing post-natal depression.
Women’s Refuge Crisis Line 0800 733 843 (0800 REFUGE) For women living with violence, or in fear, in their relationship or family.
Rape Crisis 0800 883 300. For support after rape or sexual assault.
HELP 0800 623 1700 www.helpauckland.org.nz Support for sexual abuse survivors and helping prevent sexual abuse.
Shakti Crisis Line 0800 742 584 (0800 SHAKTI) For migrant or refugee women living with family violence.
EDANZ 0800 233 269 or www.ed.org.nz For information, support and resources about supporting someone with an eating disorder.
Asian Family Services 0800 862 342 or help@asianfamilyservices.nz Provides professional, confidential support in multiple languages to Asians living in New Zealand, Monday to Friday 9am – 8pm.
smallsteps.org.nz A collection of online tools to help you calm your mind, manage your stress and lift your mood. For Families, Whānau & Friends. After a Suicide www.afterasuicide.nz Offering practical information and guidance to people who have lost someone to suicide.
Le Va www.leva.co.nz or www.facebook.com/LeVaPasifika Information and support for Pasifika families on mental health, addiction and suicide prevention.
Mental Health Foundation www.mentalhealth.org.nz For more information about supporting someone in distress, looking after your own mental health and working toward recovery.
Yellow Brick Road 0800 732 825 (Northern Region) 0800 555 434 (Central North Island) 0800 876 682 (South Island) For families and whānau supporting a loved one who has a mental illness.
Skylight www.skylight.org.nz or 0800 299 100 For support through trauma, loss and grief (9am – 5pm weekdays).
The Grief Centre 0800 331 333 or www.griefcentre.org.nz For support for all forms of loss, grief, trauma or difficult change.
Victim Support 0800 842 846 24 hour support for people affected by crime, trauma and suicide
Northland (Topuni to North Cape)
Whangarei – (09) 430 4101 ext 3537
Kaipara – (09) 439 3330 ext 65401
Mid North – 0800 643 647
Far North – (09) 408 9187
After Hours – 0800 223 371
Waitematā (Wellsford to North Shore)
(09) 486 8900
North Shore – (09) 487 1414
Henderson – (09) 822 8601
Auckland (Auckland City)
Central Auckland – 0800 800 717
Counties Manukau (South Auckland to Te Kauwhata)
South Auckland – (09) 261 3700
Waikato (Coromandel, Hamilton to National Park)
Hamilton – 0800 505 050
Bay of Plenty (Tauranga, Whakatane to Te Kaha)
Tauranga – 0800 800 508
Whakatane – 0800 774 545
Tairāwhiti (Hicks Bay to Gisborne)
Gisborne – (06) 867 2435 or 0800 243 500
Lakes (Rotorua, Taupō, Tūrangi)
Lakes – 0800 166 167
Hawke’s Bay (Wairoa, Napier, Hastings, Waipukurau)
Napier, Hastings – 0800 112 334
Taranaki (New Plymouth to Waverly)
New Plymouth – 0508 292 467
Whanganui (Ohakune, Whanganui to Bulls)
Whanganui – 0800 653 358
Mid Central (Palmerston North to Peka Peka)
Mid Central – 0800 653 357
Wairarapa (Masterton to Martinborough)
Wairarapa – 0508 432 432
Hutt Valley (Lower and Upper Hutt)
Hutt Valley - 0800 745 477
Capital & Coast (Kapiti to Wellington)
Wellington - 0800 745 477
Nelson / Marlborough (Nelson - Tasman, Marlborough and Golden Bay)
Nelson (03) 546 142
After hours (03) 546 1800
Marlborough (03) 520 9907
After hours (03) 520 9999
Golden Bay (03) 525 7647
Christchurch
Christchurch 0800 920 092
West Coast (West Coast of the South Island)
West Coast 0800 757 678
South Canterbury (Timaru, Mt Cook, Tekapo, Temuka, Waimate)
South Canterbury 0800 277 997
Southern (Dunedin, Milford Sound south to Stewart Island)
Southern 0800 467 846 Press 1 for Southland, Press 2 for Otago.
Phone numbers are subject to change. If you are concerned about someone and the number you are calling is not working, call 1737 and ask to be put through to the crisis team in your area.
HealthLine – 0800 611 116 For advice from trained registered nurses, including information about local health services throughout Aotearoa, New Zealand.
www.familyservices.govt.nz/directory For information about community services that can help with issues relating to parenting, special needs, family support, family violence, custody and access, child behaviour, life skills, counselling, addiction, sexual abuse, grief and loss.
www.health.govt.nz/your-health/servicesand-support/health-careservices/Māori-healthprovider-directory There are a number of Māori health providers contracted to Te Whatu Ora, or iwi and Kaupapa, that work independently throughout Aotearoa. Contact a provider in your area to find out more about what is available locally.
Healthpoint www.healthpoint.co.nz Up-to-date information about healthcare providers, referral expectations, services offered andcommon treatments.
