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Mental Health Tools & Apps

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NZ Crisis Support Directory

Mental Health Tools & Apps

Quick tools for anxiety, panic, overwhelm, shutdown, low mood, and big feelings — plus app ideas to support you between hard moments.

⚡ 30–90 second tools
🧠 Neurodivergent-friendly
🧰 Tools by need
📱 App categories
If it’s urgent Quick tools Tools by need Printable tools Back to directory

⚠️ Content notice

This page includes crisis support references. If you feel unsafe right now, please jump to urgent help or use the “If I feel unsafe” steps.

📌 Disclaimer

Educational support and signposting only. Not a substitute for professional advice. If you are in immediate danger, call 111 (NZ).

Start with quick tools If I feel unsafe (steps) Chat & text support
🚨 If you can’t stay safe right now

Get urgent help now

Tools can help in the moment — but if you’re in immediate danger, use urgent support.

Emergency servicesIf you’re in danger right now or need urgent medical help.
Call 111
New Zealand
Free call or text support (24/7)Talk or text with a trained counsellor.
Call or text 1737
24/7 • NZ

If speaking is hard, texting 1737 can be a strong first step.

Quick tools (30–90 seconds)

Pick one. Keep it tiny. Repeat if it helps.

🫁 Breath reset

3 in / 5 out (x3)

  • Inhale for 3
  • Exhale for 5
  • Repeat 3 times
👣 Feet + pressure

Ground your body

  • Press feet into the floor
  • Push hands together
  • Notice “I am here”
👀 5–4–3–2–1

Sense scan

  • 5 things you see
  • 4 things you feel
  • 3 things you hear
  • 2 things you smell
  • 1 thing you taste
🧊 Cold reset

Temperature change

  • Splash cold water on face
  • Hold an ice cube (wrap if needed)
  • Cold drink (slow sips)
🎧 Sound + focus

One sound only

  • Play one calming track
  • Or white noise
  • Count 10 breaths while listening
🧩 Micro-step

One tiny action

  • Stand up
  • Drink water
  • Move to a safer room
Printable mini tools Unsafe steps page

Tools by need

Choose the card that matches what you feel most.

😰 Anxiety / panic
  • Long exhale breathing (3 in / 5 out)
  • Name 5 objects in the room
  • Cold water / cool cloth
  • Text: “I’m panicking. Can you stay with me?”
🧠 Overwhelm / shutdown
  • Lower input: dim lights, reduce noise
  • Weighted blanket / firm pressure
  • One-step plan: “Just sit. Just breathe.”
  • Use text support if talking is hard
🌧️ Low mood
  • Drink water + small snack
  • Step outside for 60 seconds
  • Text a safe person: “Can you check in?”
  • Gentle movement (stretch / short walk)
🔥 Anger / big feelings
  • Cold reset (face wash, cold drink)
  • Push against a wall (safe pressure)
  • Write what you want to say (don’t send yet)
  • Move your body (shake arms/legs)
🌙 Sleep difficulty
  • Lower lights 30 minutes before bed
  • Body scan (head to toes)
  • White noise / calm audio
  • “Brain dump” note page to unload thoughts
🫥 Numb / dissociated
  • Name the date + where you are
  • Touch texture: fabric, cool surface, water
  • Smell: soap, peppermint, tea, citrus
  • 5–4–3–2–1 senses
App categories Chat/text support

Printable-style mini tools (copy/paste friendly)

You can screenshot these or copy them into Notes.

🧭 Calm plan (tiny)
1) Breathe out slowly (x3) 2) Drink water 3) Move to a safer room 4) Message someone: “I need support” 5) If unsafe: 1737 or 111
📩 Text I can send
“Hey, I’m not okay. Can you stay with me for a bit?” “I feel overwhelmed. Can we talk later today?” “I don’t feel safe right now. I need help.”
👀 5–4–3–2–1
5 things I see 4 things I can touch 3 things I hear 2 things I smell 1 thing I taste
🛡️ Safety plan starter
My safe person: ______ My safe place: ______ What helps me calm: ______ If I get worse: 1737 / 111
If you’d like, we can later turn these into downloadable PDFs for the Resources & Downloads hub.

App categories to look for

These categories help you choose apps safely without relying on one specific brand.

🫁 Breathing
  • Box breathing
  • Paced breathing timers
  • Long-exhale options
🧘 Meditation
  • Short guided sessions
  • Body scan
  • Sleep stories
📝 Mood tracking
  • Simple mood check-ins
  • Triggers + notes
  • Patterns over time
🌙 Sleep
  • Wind-down routines
  • White noise
  • Sleep logs
🎧 Sensory support
  • Noise masking
  • Focus soundscapes
  • Timer tools
🧩 Routines
  • Task timers
  • Gentle reminders
  • Low-demand planning

If you ever want, we can create a “NZ-safe recommended apps” list later (with disclaimers), but for now this keeps it flexible and future-proof.

When tools aren’t enough

If your safety is at risk, tools are not the next step — support is.

What to do if I feel unsafe Crisis chat/text support Help a friend
Immediate danger: 111. Need to talk/text right now: 1737.
NZ Crisis Support Directory (Home) If I feel unsafe Help a friend Youth & Teens Chat/Text