Quick links on this page

When should I reach out for help?

You don’t have to be in crisis to ask for support. Reach out if you’ve been feeling:

• Overwhelmed, stuck, or “too much” inside your head
• Low or numb most days
• More anxious than usual, or panicky
• Like school, friendships, or home life feels unmanageable
• Like you’re not safe, or you might hurt yourself

Who can help?

• A trusted adult (parent/carer, whānau, teacher, dean, youth worker)
• Your GP/doctor, school counsellor, therapist, or local mental health service
• A helpline / text or chat service if talking feels hard
• A supportive friend (and then reach out to an adult together)

Tip: If you don’t know who to choose, start with the safest person who listens and takes you seriously.

What can I say?

• “I’m not doing okay and I don’t know what to do.”
• “Can we talk? I need support.”
• “I’ve been feeling overwhelmed and it’s getting worse.”
• “I’m scared about my thoughts. I need help staying safe.”

What if I have to wait for support?

• Stay near people who feel safe (even if you’re quiet)
• Do one tiny grounding thing (cold water, fresh air, music, weighted blanket)
• Write what you feel / what you need so you don’t forget
• Use a helpline chat or text for support in the meantime

Mini safety plan (quick)

• 1 person I can contact: _______________________
• 1 place I feel safer: __________________________
• 1 thing that helps me calm down: _______________
• 1 reason to keep going today: __________________

Note: This is not a full safety plan — it’s a quick “right now” support tool.

Urgent help (safety first)

If you feel like you might hurt yourself, or you’re in immediate danger:

• Call your local emergency number, or go to the nearest emergency department
• Tell an adult right now (even if it’s scary)
• If you can’t speak: show them this page or text “I need help. I’m not safe.”

Replace this section later with your NZ + global support links (once we lock your directory pages).