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Resources / Rauemi

E-Mental Health Support

There are lots of ways that you can learn more about your mental health, skills and strategies to manage distress and symptoms related to mental wellness. If you want to learn more about how your brain works, symptoms of anxiety, depression and ways to help this check out the following e-therapies. There’s no wait or travel time and you can work through these at your own pace.

Just a Thought

Online Cognitive Behavioural Therapy modules are available on Just a Thought. If you would like to see a counsellor for in person CBT, you can self-refer here.

Small Steps

Stress can have a big impact on your life – Small Steps has short modules with ways to manage stress, calm your mind and lift your mood. It also has a resource page that has heaps of other Aotearoa mental health resources.

Aunty Dee

Aunty Dee helps you work through problems and come up with possible solutions – going through problems in a structured way can be helpful when life is overwhelming.

Cognitive Behavioural Therapy

Cognitive behavioural therapy is a type of talking therapy which helps to break a problem down into smaller parts – the situation, thoughts, feelings, sensations and actions or behaviours. By understanding the thoughts that we have in certain situations, and how these affect our feelings and sensations we can understand our actions and behaviours better. We can also learn to challenge unhelpful thoughts and alter our behaviours.

Mentor Support

Whītiki Tauā is a FREE virtual mentoring support service. It connects you to a dedicated person who you can have regular chats with for 12 months via phone or video call.

You can join Whītiki Tauā if:

  • you’re in Mana in Mahi or
  • you’re 18-24 years old and on a Work and Income benefit or
  • you’re 18-24 years old and have recently come off a benefit to start work or study

Access and Choice

Access & Choice is available for people living in the Greater Wellington and Wairarapa regions. Provided initially through your GP, Access and Choice is a flexible service that puts you at the centre and is provided by organisations specialising in wellbeing support services.

The intention is to support you in the short term (usually for less than three months) and is provided through a partnership between General Practitioners (Medical Centres) who work with Health Improvement Practitioners, Health Coaches, and Community Support Workers.


There is a lot of information out there about mental health and wellbeing, and sometimes it can be hard to know where to start. You can find links to a range of resources, tools and services at Health Navigator. 


There are a lot of free phone, text and online chat services staffed by people who are trained to give confidential support to people struggling with mental distress and/or substance abuse challenges. Click here for a list of services.

Video stories

You can watch videos of New Zealanders sharing their stories of how they have dealt with mental distress and how they work on staying well. More sharers stories are available on and The Lowdown.