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.


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.


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.


Releasing The Pressure

This guide provides helpful ideas to look after stress by guiding our minds away from distressing thoughts and feelings.


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.


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.


Understanding panic

This resource provides helpful tools and suggestions to help manage the uncomfortable feelings that come with panic.


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.


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.


The 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 now

Further free online therapy courses to support with specific mental health challenges.

Are you feeling nervous, worried or tense?

Read more

Do you feel down and nervous as well?

Read more

Do you experience ongoing problems sleeping?

Read more
More free courses

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.