Mental Health Self-help

Self-help tools and apps

Groov by Mentemia is an app that you can use to monitor, manage and improve your mental wellbeing by setting daily goals and tracking your progress, including in the workplace. Guided by Kiwi legend Sir John Kirwan.

Manaaki ora app by Te Rau Ora. A self-help wellbeing app to support people to know what to do if they’re concerned with someone’s mental or emotional wellbeing.

Mental Health Education and Resource Centre (MHERC) produces an annually updated directory of Mental Health services in the Canterbury region.

Need help or in crisis?  Te Rau Ora has emergency contact numbers for free, professional emergency assistance right now, no matter where you live in New Zealand.

Small Steps are on-line tools to help you maintain wellness or get help for yourself, friends or whanau. Start your small steps journey at

Staying on Track by ‘Just a Thought’ is an e-therapy course that teaches you practical strategies to cope with the stress and disruption of day-to-day life, particularly since covid-19.

Working through problems with Aunty Dee. If your problems are getting you down, messing you up or just plain muddling with your brain, talk to Aunty Dee. I’m here to help you figure out your problems. Produced by Le Va.

Self-help tools for young people

Help your head stay calm. Headstrong helps you slow things down when life is going too fast. A chatbot simulates a conversation as if you’re communicating with a real person. Developed by University of Auckland and draws on Māori, Pacific and Western science. For teenagers and young adults aged 13–24 years.

Mental Wealth by Le Va. Learning how to look after your mental health creates ‘Mental Wealth.’ Make yourself rich in mental wealth so you can spend it on taking care of yourself and others.

Rainbow Youth Whāia tō ake ngākaunui, i te pono, i te mārama | Know who you are, be who you are. Free peer support for youth in the rainbow community, their friends and whānau. Support services, gender and sexuality, transgender support, social events.

SPARX – take control. Our interactive game-world is designed to help young people who are feeling down. For young people 12-19 years. SPARX can help you learn how to TAKE CONTROL with Smart, Positive, Active, Realistic, X-Factor thoughts.

The Lowdown, a space created with rangatahi, for rangatahi. Find support here for your hauora, identity, culture and mental health.

Youthline, te ara taiohi. Young people can talk one-to-one with a real person. No problem is too big or too small – we are here to listen and support you.

#chatsafe by Orygen, Australia. A young person’s guide for communicating safely online about suicide. Guidelines_Orygen_Final_WebLG


Self-help tools for parents and caregivers

Sensible Sleep is a collaboration that brings together information on sleep for parents, children, young people, health care professionals, teachers and community groups.

Sparklers at Home Fun wellbeing activities to support whānau to look after their wellbeing and feel good. An online toolkit for parents and teachers, that supports the wellbeing of primary and intermediate students.

Triple P helps parents and caregivers to manage their children’s development and anxiety. Children reacting in unexpected ways? It’s been a tough few years with covid-19. Three programmes support children aged up to 12, pre-teens and teens aged 10 to 16, and anxious children aged 6 to 14.