Accessing mental health services | Mental Health Foundation

Throughout Aotearoa, there are services available that can support you with your mental health. This webpage is here to help you find the right service for you.

If the first service you try isn’t for you or doesn’t feel helpful, please know that there are other options. Use the directories below, talk to your local healthcare provider, contact a free helpline or ask friends and whānau to help you find a service that works for you.

Please note, the Mental Health Foundation provides information to help you to make your own choice. It does not recommend or endorse particular services, organisations or individuals.

When should I see someone about my mental health?

Almost half of us (47%) will experience mental health challenges in our lifetime. Te Rau Hinengaro, 2004

It’s normal to go through tough times and feel down or sad sometimes. It may be because of things happening in your personal life, world events or for no obvious reason at all. These feelings are part of being human.

Often these feelings will pass over time. There are two elements doctors look at when assessing mental health: what impact it’s having on your life and for how long.

If your difficult feelings, thoughts or behaviours seriously impact your daily life, your relationships, work, school or training, or stop you feeling joy, and if you they stick around longer than several weeks it’s important you reach out and get the support you deserve.

Talk to a GP about your mental health

If you are concerned about your mental wellbeing, the best starting point is usually your GP (family doctor). GPs are trained to assess, treat and support you to manage your mental health. They can also refer you to community mental health services or a specialist if needed.

Other options to access support are through your local Māori health provider; Whānau Ora provider; Kia Piki te Ora coordinator; marae, hapū or iwi service; or school counsellor or counselling service. Please read on to find out more.

How to talk to your GP about what is going on for you

It can be hard to know what to say to your GP about your mental health. You might find it helpful to prepare for the appointment by writing down some notes about what you are experiencing.

Ask yourself:

What am I experiencing? What am I feeling, thinking, doing?
Tell your GP in everyday language, for example "I feel very low a lot of the time", "I cry often", "I am scared about leaving the house", or "I keep getting angry".
Tell your GP what impact this is having on your life.
For example, it might make it difficult for you to go to work or school, or you might have conflict in relationships.
Be honest.
Now is not the time to put on a brave face. Tell them what you are like on one of your hardest days.
Write down how often this happens, or how long this has been going on.

You could talk this through with a friend or whānau member if it's helpful and you can also bring a support person to the appointment - you don't have to go by yourself.

Find out more on our page How to get support for yourself.

Access and Choice programme - free wellbeing help at your GP clinic

Many GP clinics throughout Aotearoa now provide access to free wellbeing services through the Access and Choice programme. The service is delivered by HIP (health improvement practitioners), health coaches and community support workers.

HIP are trained health professionals who can support you with mild to moderate mental health challenges and ongoing health conditions. The service is free for enrolled patients, with no referral necessary.

The Access and Choice programme also offers free kaupapa Māori wellbeing services, Pacific-led wellbeing services and services for young people. See www.wellbeingsupport.health.nz for more information or to find a provider near you.

If your GP clinic is not part of the programme, talk to your GP about options to best suit your needs.

Help finding a GP

If you are not registered with a GP and need help to find one

Search the Healthpoint database for GPs or specialists in your area.
Healthpoint provides up-to-date information about healthcare providers, referral expectations and services offered.
Search the database at wellbeingsupport.health.nz
This database lists free services funded through the Access and Choice programme and includes kaupapa Māori, Pacific-led, Youth and GP services (including HIPs).
Call the national free Healthline service on 0800 611 116
Healthline is available 24/7 to talk through your health concerns and help you decide what to do next.
Try online primary health providers such as Tend Health. Tend Health offers free video call support for mild to moderate mental health concerns.

Community Mental Health Services

Your local community mental health team provides free mental health services. This service is usually run at the hospital and may include specialist Māori, Pasifika, Adult, Older Persons and Child & Adolescent mental health services. In most cases, your GP will need to refer you, after they have assessed you and checked that you meet the referral criteria.
The community mental health team also run the nationwide Mental Health Crisis service, who you can contact in a mental health emergency (once you have been referred).

Peer Support Hubs and Crisis Cafés

Some regions in Aotearoa offer Peer Support Hubs or Crisis Cafés. Often run by local organisations, the Hubs offer a safe and welcoming space for people to visit and talk to a peer support worker or community worker about their mental health and addiction concerns. Free, non-clinical, no referral or appointment needed.

Examples are Te Piringa Aahuru Peer Support Hub in Manukau or Aunty’s Community Cafe in Whanganui.

More centres are expected to open nationwide.

How to find a therapist or mental health professional

Talking therapy and counselling are often the main treatment for mental health concerns. This usually involves talking one-on-one to a trained professional, who will help you to understand your experience better and work with you to develop strategies to improve your wellbeing.

Accessing low-cost counselling or therapy:

To find low-cost or free counselling in your area search the Family Services Directory, wellbeingsupport.health.nz, or contact your local Citizen Advice Bureau (CAB).
Your GP or health practitioner can link you to local low-cost services. They can also support you to apply for a WINZ disability allowance that may include access to up to 10 free counselling sessions or to additional funding, if recommended.
If you are in paid employment, you may have access to free confidential counselling through your company’s employee assistance programme (EAP) provider – talk to your employer.
Many schools and tertiary institutes (e.g., universities, Te Wānanga o Aotearoa) offer free counselling services.
Local Women’s or Men’s Centres may have details of local low-cost counselling practices or offer low-cost counselling themselves.
Local youth centres often have health hubs that offer counselling services.
ACC funds support following sexual violence, if it occurred in New Zealand. Visit the Find Support website to find an ACC-registered therapist.

Find a therapist privately

You can search for a therapist using the databases on the websites below. When you work with a therapist privately you will have to pay for the appointment. You may be able to access the WINZ Disability Allowance to help cover some of the costs.

NZ College of Clinical Psychologist

Find a clinical psychologist.

NZ Psychological Society

NZ's largest professional community of psychologists.

NZ Association of Psychotherapists

Find a psychotherapy practitioner in your area.

NZ Christian Counsellors Association

We are a faith-filled community of professional counsellors.

Royal Australia and NZ College of Psychiatrists

Search for a psychiatrist in New Zealand or Australia.

Talking Works

Connecting you with professional counsellors.

Community support groups

You can find free, local community support groups on our database.

The Mental Health Foundation does not run mental health services or support groups. Our Community Support Group database lists some of the free support groups available without a referral but it is not a comprehensive listing. For more information on services in your area, please speak to your GP.

Community support groups

Find free mental health support groups in your area.

Talk to a GP about your mental health

If you are concerned about your mental wellbeing, the best starting point is usually your GP (family doctor). GPs are trained to assess, treat and support you to manage your mental health. They can also refer you to community mental health services or a specialist if needed.

Other options to access support are through your local Māori health provider; Whānau Ora provider; Kia Piki te Ora coordinator; marae, hapū or iwi service; or school counsellor or counselling service. Please read on to find out more.

Help finding a GP

If you are not registered with a GP and need help to find one

Search the database at wellbeingsupport.health.nz
Call the national free Healthline service on 0800 611 116
Search the Healthpoint database for GPs or specialists in your area

Community Mental Health Services

Your local community mental health team provides free mental health services. This service is usually run at the hospital and may include specialist Māori, Pasifika, Adult, Older Persons and Child & Adolescent mental health services. In most cases, you’ll need to be referred to the service by your GP, who has first assessed and checked if you meet the referral criteria. The community mental health team also run the nationwide Mental Health Crisis service, who you can contact in a mental health emergency (once you have been referred).

How to find a therapist or mental health professional

Accessing low cost mental health care:

To find low cost or free counselling in your area search the Family Services Directory, wellbeingsupport.health.nz, or contact your local Citizen Advice Bureau (CAB).
Your GP or health practitioner can link you to local low-cost services. They can also support you to apply for a WINZ disability allowance that may include access to up to 10 free counselling sessions or to additional funding, if recommended.
If you are in paid employment, you may have access to free confidential counselling through your company’s employee assistance programme (EAP) provider – talk to your employer.
Most tertiary institutes (e.g., universities, Te Wānanga o Aotearoa) offer free counselling services.
Local Women’s or Men’s Centres may have details of local low-cost counselling practices or offer low-cost counselling themselves.
Local youth centres often have health hubs that offer counselling services.
ACC funds support following sexual violence, if it occurred in New Zealand. Visit the Find Support website to find an ACC-registered therapist.