Free Mental Health Resources in New Zealand

Mental health support in New Zealand is delivered through a rich network of charities, community organisations, helplines, and digital tools. From free national helplines and youth-focused services to Māori-led initiatives and workplace wellbeing programmes, these groups are working to make mental health care more accessible, inclusive, and stigma-free.

This curated list highlights key mental health organisations across New Zealand—covering national, regional, and specialist support. Whether you’re looking for free counselling for young people, rural mental health services, perinatal support, or digital self-help tools, these resources offer practical, compassionate help.

Whether you’re a young person, parent, student, rural worker, caregiver, or anyone seeking support for yourself or a loved one, this guide can help you find trusted mental health services—online or in your local community.

• 1737 - Need to talk? - A free, 24/7 national mental health and addictions helpline where you can talk to a trained counsellor.
  
• All Right? - A wellbeing campaign supporting people in Canterbury and across New Zealand to improve their mental health and wellbeing.
  
• Anxiety New Zealand Trust - Provides education, support, and clinical services for those affected by anxiety and related conditions.
  
• Aunty Dee - An online tool that helps users work through problems by breaking them down into manageable steps.
  
• Changing Minds - A user-led organisation providing advocacy and support for people with personal experience of mental health or addiction challenges.
  
• Depression.org.nz - Provides information and support for New Zealanders experiencing depression and anxiety.
  
• Gender Minorities Aotearoa - Run by and for transgender people, offering support, advocacy, and resources.
  
• Headstrong - A resource hub for young people, providing tools to build resilience, powered by the I Am Hope Foundation.
  
• I AM HOPE - A youth and community-focused mental health charity aiming to provide free counselling for young people.
  
• Just a Thought - Offers free online therapy courses to help with anxiety and depression using CBT.
  
• Lifeline Aotearoa - A national charity offering free, 24/7 helpline and textline services for people in distress.
  
• MATES in Construction NZ - Works to reduce the high rate of suicide in New Zealand’s construction industry through workplace training and support.
  
• Mental Health Foundation of New Zealand - Improves the mental health and wellbeing of all New Zealanders through advocacy, education, and resources.
  
• Mental Health Awareness Week (MHAW) - An annual campaign promoting conversations about mental wellbeing.
  
• New Zealand Psychological Society (NZPsS) - The professional association for psychologists in New Zealand.
  
• No Kutea O - A Māori-led wellbeing initiative offering resources and support grounded in cultural values.
  
• OutLine Aotearoa - A confidential, all-ages support service for rainbow communities with a helpline and transgender peer support.
  
• PADA (Perinatal Anxiety & Depression Aotearoa) - Supports families affected by mental illness related to pregnancy, childbirth, and early parenthood.
  
• Piki - A free mental health service for young people (18–25) in the Greater Wellington region.
  
• RainbowYOUTH - Provides support, information, and advocacy for queer, gender-diverse, and intersex youth.
  
• Rural Support Trust - A nationwide network offering free, confidential support to rural people and farming families.
  
• Samaritans of New Zealand - A confidential listening service providing emotional support 24/7.
  
• Small Steps - A digital tool offering information and self-help resources for stress, anxiety, and low mood.
  
• Te Whatu Ora – Health Promotion (Alcohol.org.nz) - Provides information and advice to help New Zealanders make safer decisions about alcohol.
  
• Te Pou - The national centre of workforce development for the mental health, addiction, and disability sectors.
  
• The Lowdown - A youth-focused website helping young Kiwis deal with depression and anxiety.
  
• Wellbeing Support - A government service providing free therapy sessions for New Zealanders.
  
• What's Up - A free helpline and webchat for children and teenagers, run by Barnardos.
  
• Yellow Brick Road - Supports families and whānau with a loved one experiencing mental health challenges.
  
• Youthline - A “with youth, for youth” organisation providing a free helpline and support for young people across New Zealand.