Free wellbeing support for challenging times
If you're currently going through a time of stress and uncertainty, you may find the free resources and courses on this page helpful.
Below you'll find some tools to manage anxiety and stress in the short term, and if you are in need of some more long-term support, you can sign up for one of our free online CBT courses.
Helpful resources for managing stress, anxiety, and tension in the moment...
3-Minute Breathing Exercise
This animated video guides you through a simple 3-minute breathing exercise, sometimes referred to as 'box breathing', that you can use any time you need to reduce tension and anxiety.
Watch
Muscle Relaxation Audio
This audio recording will guide you through a muscle relaxation exercise to relieve tension, anxiety, panic, or help you to fall asleep.
Listen
Mindfulness of Breath Audio
Feel more settled and calmer by spending a few minutes focused on your breathing with this mindfulness of breath guided audio meditation.
Listen
Releasing The Pressure
This guide provides helpful ideas to look after stress by guiding our minds away from distressing thoughts and feelings.
Read
What Matters Most
This resource helps you work out what matters most to you right now and find ways to stay connected to these things during this difficult time.
Worksheet
Ten tips to improve your sleep - animated video
Sleep is so vital for our overall wellbeing, yet many of us toss and turn at night struggling to get the sleep we need. Follow these tips to start getting your sleep back on track.
Watch
Understanding panic
This resource provides helpful tools and suggestions to help manage the uncomfortable feelings that come with panic.
Read
Problem Solving Guide
This guide will teach you how to solve problems practically by breaking big problems down in a step-by-step process, making them easier to think about and start finding solutions.
Worksheet
10 ways to support someone experiencing mental distress
It can be hard to know how to support a loved one going through a tough time. This short video provides some simple suggestions that may help.
WatchThe following short course has been designed to support you with your mental and emotional health when life gets a bit tough.
Staying on Track
A guide to support your wellbeing during stressful times
This free online course introduces easy-to-use, practical strategies to cope with stress and uncertainty during difficult times. You'll learn how to support your mental and emotional health, and practice skills to help you and your whānau stay on track.
Start course nowFurther free online therapy courses to support with specific mental health challenges.
This is good stuff. But I think I just need to talk to someone.
If you need to talk to someone, if you're feeling overwhelmed and hopeless, always remember to reach out to a trusted friend, family or whānau member - sharing our problems or feelings with others does help.
If you think it would help to talk to someone right away, free call or text 1737 any time, 24 hours a day to speak with a trained counsellor.
Please be aware that we are not a monitored service, and can't provide crisis intervention. If you need urgent help, dial 111 – or contact one of these other services for help.