I Need Help Now (New Zealand)
You don't have to get through this on your own.
If things feel like too much right now, you're in the right place. Below is exactly who to call and what to do, one step at a time. Reaching out takes real courage, and it's one of the strongest things you can do.
In immediate danger right now? If you or someone else is at risk of harm, call 111 now. It's free and answered 24/7.
What to do, one step at a time
There's no wrong way to ask for help. If you're not sure where to start, work down this list.
1. Call 111 if it's an emergency. Especially if you or someone else is in immediate physical danger. Ask for the ambulance or police.
2. Or head to your nearest hospital. You can go to the emergency department (ED) at your closest hospital at any time of the day or night. The team there can help.
3. Call your local crisis team. Every region has a free mental health crisis team (sometimes called a CATT team). Find your region's numbers just below.
4. Or simply talk it through. If you're not in crisis but you'd like to talk, the free helplines further down are open for you, day and night.
Find your local crisis team
Here are the numbers for each region and when each line is open. Every call is free.
Northland
After hours and weekends (evenings and weekends): 0800 223 371
Whangārei (Mon to Fri, 8am to 4:30pm): (09) 430 4101, extension 3537
Kaipara district (Mon to Fri, 8am to 4:30pm): (09) 439 3330, extension 65401
Mid North district (Mon to Fri, 8am to 4:30pm): 0800 643 647
Auckland
Central: 0800 800 717
North Shore: (09) 487 1414. After hours: (09) 486 8900
West: (09) 487 1414. After hours: (09) 486 8900
Rodney: (09) 427 0360 or 0900 432 532
East and South: (09) 261 3700. After hours: 0800 775 222
Waikato
Waikato crisis team: 0800 505 050
Bay of Plenty
Tauranga: 0800 800 508
Whakatāne: 0800 774 545
Rotorua and Taupō: 0800 166 167
Gisborne / Tairāwhiti
Tairāwhiti: 0800 243 500. After hours (after 10pm): (06) 869 0512
Hawke's Bay
Hawke's Bay crisis team: 0800 112 334
Lines you can call or text any time
If you're not in crisis but you'd like to talk things through, these free services are here for you. You can reach out for yourself, or for someone you care about.
1737 (open 24/7): Free call or text to reach a trained counsellor, any time, day or night. Call or text 1737.
Lifeline (7am to midnight): Free, confidential support when you need someone to listen. Call 0800 543 354 or text HELP to 4357.
Youthline (open 24/7): Support for young people, their whānau and friends. Call 0800 376 633 or text 234.
Samaritans (open 24/7): For anyone who's feeling lonely, low, or in distress. Call 0800 726 666.
For a full list of available helplines and support, visit The Mental Health Foundation's support page.
When the moment has passed
Once things feel a little steadier, looking after your mental health day to day can make the hard moments easier to handle. That's what Clearhead is here for: practical, bite-sized tools to help you understand what's going on, and a full directory of therapists for when you'd like to talk to someone.
There's no rush, and there's nothing wrong with you. Start whenever you're ready.
These crisis numbers are shared from the Mental Health Foundation of New Zealand and were correct at the time of publishing. Phone numbers and opening hours can change, so if a line doesn't connect, call 111 or 1737. If you're supporting someone else, encourage them to reach out for professional help early, and look after your own wellbeing too.