NZ Crisis Support Directory
If you feel unsafe, overwhelmed, numb, or out of control — you’re allowed to get help. You can take this one small step at a time.
Choose the fastest option. If you’re unsure, that’s okay — you can still ask for help.
If speaking feels hard, you can show someone this page and point to what you need.
Pick one step. You don’t have to do them all.
If you can, go to a room with other people, or somewhere you feel less alone.
Put distance between you and anything you could use to harm yourself. Even moving it to another room helps.
Try: “I’m not okay. Can you be with me?” or “Can you help me get support?”
Call/text 1737, or call 111 if it’s urgent. If youth support feels best, use the youth page.
Press your feet into the floor. Breathe out slowly (longer than inhale). Name 5 things you can see.
Tiny tools for the next moment — pick one.
In for 3… out for 5…
Repeat 3 times. Longer exhales help your body calm.
Push feet into the floor
Notice pressure. Notice support. You are here.
5 things you see…
Then 4 touch, 3 hear, 2 smell, 1 taste.