If someone is in immediate danger, call 111. Free counselling and mental health support in New Zealand starts with a few options: free call or text 1737 any time, free wellbeing support through some GP practices, free counselling for people aged 25 and under through Gumboot Friday, and funded counselling through Puāwaitanga for adults who qualify. This guide lists genuinely free options and how to reach each one.
The Wellbeing Sessions is an independent library. We are not affiliated with any service listed here, and we are not a health provider or a crisis service. Services, hours and eligibility can change, so check each service's own website. This is not medical advice, and we do not rank services.
Key points
- For a first conversation any time, free call or text 1737. See what 1737 is and how it works.
- Some GP practices host free wellbeing support under the Access and Choice programme. You may need to be enrolled at the practice.
- Gumboot Friday offers free counselling for anyone in New Zealand aged 25 or under.
- Puāwaitanga offers funded counselling for adults aged 18 and over who meet its criteria. Others pay.
- Session numbers vary by service. Ask the provider.
Where do you start with free counselling in NZ?
Start with whichever step feels easiest. If you want to talk to someone right now, use a helpline. If you want regular sessions, look at the programmes below. Health NZ says “free mental wellbeing support is available to help you get back on track”, for things like anxiety, stress, sleep and low mood.
You can also help a whānau member. Share a number with them, or offer to sit with them while they call.
What free options are there?
| Service | Who it is for | How to reach it | Cost | Source |
|---|---|---|---|---|
| 1737 (Need to talk?) | Anyone | Call or text 1737, 24/7 | Free | 1737.org.nz |
| Depression Helpline | Anyone who wants to talk to a trained counsellor | 0800 111 757 or text 4202, 24/7 | Free | Health NZ |
| Lifeline | Anyone | 0800 543 354 or text 4357 (HELP) | Free | lifeline.org.nz |
| Suicide Crisis Helpline | Anyone thinking about suicide, or worried about someone | 0508 828 865 | Free | Health NZ; Lifeline |
| Samaritans | Anyone lonely or in distress | 0800 726 666, 24/7 | Free | Mental Health Foundation |
| Youthline | Young people aged 12 to 24, and those supporting them | 0800 376 633 or text 234, 24/7 | Free phone and text | youthline.co.nz |
| 0800 What's Up? | Tamariki and rangatahi | 0800 942 8787 | Free | Health NZ |
| Tend | Anyone aged 16 and over | Book a video consultation at try.tend.nz | Free | Health NZ |
| Gumboot Friday | Anyone aged 25 or under | gumbootfriday.org.nz | Free | gumbootfriday.org.nz |
| Puāwaitanga | Adults aged 18 and over who meet its funding criteria | 0800 782 999 or the sign-up form at puawaitanga.nz | Free if you qualify for funded sessions, otherwise paid | puawaitanga.nz |
| Safe to Talk | Anyone affected by sexual harm | 0800 044 334 or text 4334, 24/7 | Free | safetotalk.nz |
Hours for some lines are not listed here because they can change. Lifeline's website suggests checking its current hours.
What is free support through your GP (Access and Choice)?
Access and Choice is the programme behind free mental wellbeing services in many communities. Health NZ says services “may have different names depending on where you are”. Some are based at general practices, where “you will need to be an enrolled patient”. Kaupapa Māori, Pacific and youth services are available in many communities.
To find one, use the map at wellbeingsupport.health.nz, or ask your healthcare provider. The page we read did not state how many sessions you get or an age limit, so ask the service.
Is there free counselling for young people?
Yes. Gumboot Friday describes “free, fast access to qualified counselling” for anyone in New Zealand aged 25 or under. Youthline is a free helpline for people aged 12 to 24. 0800 What's Up? is for tamariki and rangatahi.
What about free counselling for adults?
Puāwaitanga is a phone and video counselling service for people aged 18 and over. Its website says sessions are fully funded if you are studying at one of the institutions it lists, or if you have been referred by one of the services it lists. Other people can pay for sessions themselves. Check puawaitanga.nz to see whether you qualify for funded sessions. Sessions run 7 days a week, 9am to 9pm. Its site does not state a set number of sessions. It describes a focused support option, a booster session and an “open door” to come back for more if needed.
Tend offers free video consultations for anyone aged 16 and over, with no referral or enrolment needed. Same-day appointments are often available on weekdays, 8am to 8pm.
What are the “6 free counselling sessions” in NZ?
We could not find an official page that describes one national scheme giving six free counselling sessions. The number appears in searches, but none of the official pages we read promised it. Puāwaitanga and Health NZ's wellbeing support page state no set number. Some providers may offer a limited number of sessions, and it can vary by region or practice. Ask your GP or the service directly how many sessions are funded for you.
Do workplaces offer free counselling?
Some employers offer an Employee Assistance Programme, often called an EAP. It is a general idea, and what is covered depends on your workplace. Ask your manager or HR team.
FAQs about free counselling in NZ
How do I get free counselling in NZ?
Options include free wellbeing support at some GP practices, Gumboot Friday for people aged 25 or under, and Puāwaitanga for adults who qualify for funded sessions. Free call or text 1737 any time for a first conversation.
Is there free mental health support in NZ without a referral?
Yes. Helplines such as 1737 are free to call or text, and Tend says no referral or enrolment is needed for anyone aged 16 and over. Check each service's rules.
What are the mental health helplines in NZ?
They include 1737 (call or text), Depression Helpline 0800 111 757, Lifeline 0800 543 354, Samaritans 0800 726 666 and Youthline 0800 376 633. In an emergency, call 111.
Are there free counselling sessions for young people?
Yes. Gumboot Friday offers free counselling for anyone aged 25 or under, and Youthline is a free helpline for people aged 12 to 24.
How many free counselling sessions can I get?
It depends on the service. We found no official national promise of six sessions, so ask the provider how many are funded.
For gentle self-guided tools alongside support, try box breathing, explore free practices, or read about Te Whare Tapa Whā. Browse more guides and resources.
