April can be a good time to pause and gently check in with ourselves — especially if worry, racing thoughts, or feeling overwhelmed have been bubbling away in the background.
In this month’s update, we’re sharing practical tools for managing anxious thoughts, an update on ADHD support for adults, and ways to build steadiness and resilience through our Steady course.
Wherever you’re at right now, we hope you’ll find something here that feels supportive and useful.
How Do I Manage Anxious Thoughts?
Anxious thoughts can feel powerful — but they don’t have to control your day.
In this article, we explore practical strategies for recognising and managing the kinds of thoughts that fuel anxiety. Our brain is designed to keep us safe, and sometimes it misinterprets thoughts as danger signals, even when we’re not actually at risk. The good news is that these patterns can be eased with skills that anyone can learn.
We introduce tools such as challenging and reframing unhelpful thoughts, limiting news and social media use in ways that support your wellbeing, and using distraction and grounding techniques to interrupt overwhelming thought spirals. We also cover simple ways to calm the body — because settling physical tension can help settle the mind.
These strategies take practice, and it’s normal if they don’t click right away. Over time, they can become reliable tools for reducing stress, increasing calm, and helping you feel more in control of your thoughts.
ADHD in Adults: Signs, Assessment & Support in Aotearoa
Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental condition that affects people across all ages, cultures and backgrounds. ADHD can show up in different ways and is often associated with differences in how people regulate attention, energy and executive functioning.
Around 2.5–3% of adults meet criteria globally, while 5–8% of children are affected. Many adults are first identified later in life, especially when stress, role changes, or hormonal shifts make coping strategies less effective.
What to look for:
• Persistent difficulties with organisation, time‑management, memory, and starting/finishing tasks.
• Anxiety commonly co‑occurs—good care addresses both together.
• Strengths like creativity, curiosity and periods of hyperfocus are common, too.
What’s new in NZ: Anxiety NZ now offers ADHD Assessment Clinics for adults (25+)—you can learn more via our ADHD Assessment page. In parallel, from 1 Feb 2026, more specialist GPs and nurse practitioners can assess adults and initiate stimulant medicines within their scope, with services rolling out gradually (your GP remains the first port of call).
Support from Anxiety NZ:
Read our brand new resource: ADHD in Adults: Signs, Assessment & Support in Aotearoa
"Steady in Uncertain Times"
A practical micro-course that helps you understand anxiety - especially eco-anxiety and stress caused by uncertain weather or environmental change.
Through simple, supportive lessons, you’ll learn what anxiety is, how to recognise it, and how to use calming tools that help you stay grounded. You’ll also explore ways to build resilience and know when to seek further support.
Counselling Services:
With mental health clinicians completing their professional training
Regular clinical and peer supervision ensures safe, quality support
Support for a range of mental health and wellbeing needs
A great option for for people seeking a counselling approach at an affordable rate
Online (nationally) or in-person (Auckland clinic) appointments are available Mon-Sat, including late nights
Funding support may apply
📅 Appointments are available online – perfect for busy whānau across New Zealand. Call us at 09 846 9776 or visit Counselling Services | Anxiety NZ to learn more.
April is Autism Acceptance Month, an opportunity to raise awareness of the experiences of autistic people while also recognising their unique talents and strengths. This article explores the relationship between autism and anxiety and ways we can create a more supportive and understanding community.
Every day, people across Aotearoa experience anxiety — at home, at work, at school, late at night, or in moments when they feel overwhelmed and alone.
When they turn to us, they need more than one pathway. They need options.
Your support keeps our entire ecosystem of anxiety help available, including:
Free online resources and tools
Self‑guided courses and education
Practical anxiety management strategies
A 24/7 0800 ANXIETY helpline for those who need to talk
Evidence‑based, accessible mental health information
Support for individuals, parents, teachers, and workplaces
You are making sure anxiety support is there — in all the ways people need it.
➡️Donate now (tax‑deductible)
If you are worried about the safety of a loved one, or someone else, you can call the Crisis Team on 0800 800 717 or dial 111 in an emergency.
Important numbers and resources to find advice and support at a time of crisis or distress:
Free call or text 1737 any time for support from a trained counsellor.
Lifeline 0800 543 354 or (09) 522 2999 | Free text 4357 (HELP)
Youthline 0800 376 633
Samaritans 0800 726 666
If you or someone you know is at risk of harm: dial 111 or visit your nearest hospital emergency department.
Call 0800 611 116 for your nearest DHB Mental Health Crisis Team (CATT Team).
Do you need support? Yellow Brick Road is a national organisation that provides support for whānau who have a loved one experiencing mental health challenges.
For more information about helping family / whānau visit mentalhealth.org.nz
➡️Looking after your mental health can look different to everyone. SPARX is a free mental health support tool that teaches you CBT skills in a fun and unique way. With each level relating to a different CBT skill, you’ll not only level up your character, but your mental wellbeing too! Start your SPARX journey today! https://www.sparx.org.nz/
