{"product_id":"there-is-a-way-through","title":"There is a way through: A guide for people experiencing stress, depression and anxiety - HE2570","description":"\u003cblockquote\u003e\n\u003cp\u003eHurihia tō mata ki te rā kia taka te ātārangi ki muri i a koe.\u003cbr\u003eTurn your face to the sun and the shadows will fall behind you.\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch2 class=\"level-two-heading\"\u003eThere is hope\u003c\/h2\u003e\n\u003cp\u003eThroughout New Zealand, right at this moment, there are other people like you who have lots of stress, low mood, depression or anxiety; every year one in five people will experience depression, anxiety or both.\u003c\/p\u003e\n\u003cp\u003eYou are not alone. Many people have been where you are and have made it through. There is help. There is hope.\u003c\/p\u003e\n\u003cblockquote\u003e\n\u003cp\u003e\"I was lucky enough to be around other people who had survived being really down or living with big fears. I would look at them and think, ‘Well, you’re OK. You’re living your life’, and that gave me hope.”\u003cbr\u003eTania\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch2 class=\"level-two-heading\"\u003eAbout this booklet\u003c\/h2\u003e\n\u003cp\u003eThis booklet lets you know how to recognise depression and anxiety, how to help yourself and how to get help from others. There is also a section for whānau and friends.\u003c\/p\u003e\n\u003cp\u003eDepression and anxiety can impact just about every part of our lives.\u003c\/p\u003e\n\u003cp\u003eThis booklet uses a Māori framework for wellbeing called Te Whare Tapa Whā (the four walls of the house) to address all these impacts: Te Taha Hinengaro (mental); Te Taha Tinana (physical); Te Taha Whānau (social); and Te Taha Wairua (spiritual).\u003c\/p\u003e\n\u003cp\u003e\u003cimg alt=\"\" class=\"resource-image caption\" height=\"413\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/products\/HE2570_20image1.JPG?v=1593002764\" width=\"827\"\u003e\u003c\/p\u003e\n\u003ch2 class=\"level-two-heading\"\u003eHow can I tell if I have depression or anxiety?\u003c\/h2\u003e\n\u003ch4 class=\"level-four-heading\"\u003eEveryone goes through times of stress, fear, worry and feeling down. But when those feelings get really bad or go on for a long time, you may have depression or anxiety.\u003c\/h4\u003e\n\u003cp\u003eIt’s common to experience both depression and anxiety at the same time.\u003c\/p\u003e\n\u003cp\u003eIf your main problem is feeling really down or losing interest in things that you usually enjoy, we call it \u003cstrong\u003edepression\u003c\/strong\u003e.\u003c\/p\u003e\n\u003cp\u003eIf your main problem is panic, being on edge and worrying, we call it \u003cstrong\u003eanxiety\u003c\/strong\u003e.\u003c\/p\u003e\n\u003ch3 class=\"level-three-heading\"\u003e\u003ca id=\"title1\"\u003eKey signs to look out for\u003c\/a\u003e\u003c\/h3\u003e\n\u003cp\u003eDepression and anxiety can show up in all parts of your life.\u003c\/p\u003e\n\u003cp\u003eThese experiences can be overwhelming and frightening. However, there are ways through them.\u003c\/p\u003e\n\u003ch4 class=\"level-four-heading\"\u003eTINANA (PHYSICAL)\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eFeeling tired and lacking energy.\u003c\/li\u003e\n\u003cli\u003eSleeping too much or too little.\u003c\/li\u003e\n\u003cli\u003eEating too much or too little.\u003c\/li\u003e\n\u003cli\u003eMoving or speaking more slowly or more quickly than usual.\u003c\/li\u003e\n\u003cli\u003eTrouble relaxing.\u003c\/li\u003e\n\u003cli\u003eRacing heart, chest pains, sweating and breathlessness.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4 class=\"level-four-heading\"\u003eHINENGARO (MENTAL)\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eDifficulty thinking and concentrating.\u003c\/li\u003e\n\u003cli\u003eLosing interest in things you used to enjoy.\u003c\/li\u003e\n\u003cli\u003eWorrying that awful things will happen.\u003c\/li\u003e\n\u003cli\u003eFeeling sad and hopeless.\u003c\/li\u003e\n\u003cli\u003eFeeling whakamā, shame or a failure.\u003c\/li\u003e\n\u003cli\u003eFeeling nervous or anxious a lot.\u003c\/li\u003e\n\u003cli\u003eFeeling like ending your life or harming yourself.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4 class=\"level-four-heading\"\u003eWHĀNAU (SOCIAL)\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eLosing interest in whānau and friends and avoiding contact with them.\u003c\/li\u003e\n\u003cli\u003eFeeling like other people don’t understand.\u003c\/li\u003e\n\u003cli\u003eFeeling empty and lonely.\u003c\/li\u003e\n\u003cli\u003eWanting to be left alone.\u003c\/li\u003e\n\u003cli\u003eGetting irritated or hōhā with others.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4 class=\"level-four-heading\"\u003eWAIRUA (SPIRITUAL)\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eFeeling there is no purpose to life.\u003c\/li\u003e\n\u003cli\u003eFeeling numb and disconnected.\u003c\/li\u003e\n\u003cli\u003eFeeling cut off from your tīpuna or spiritual sources of meaning.\u003c\/li\u003e\n\u003cli\u003eHaving bad dreams.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2 class=\"level-two-heading\"\u003eWhy is this happening to me?\u003c\/h2\u003e\n\u003ch4 class=\"level-four-heading\"\u003eHongihongi te wheiwheia.\u003cbr\u003eKnow and understand those unseen things that can cause worry, anxiety and fear.\u003c\/h4\u003e\n\u003cp\u003eIf you have depression, anxiety or both, you’re not alone. But it’s natural to wonder, why me?\u003c\/p\u003e\n\u003cp\u003eMany things contribute to depression and anxiety – sometimes there is no clear reason at all.\u003c\/p\u003e\n\u003ch3 class=\"level-three-heading\"\u003eYour past\u003c\/h3\u003e\n\u003cp\u003eBad things happening, especially early in life, can increase your chances of depression and anxiety later on:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eDifficult childhood experiences, like abuse, neglect or family violence.\u003c\/li\u003e\n\u003cli\u003eTraumatic events at any time of life.\u003c\/li\u003e\n\u003cli\u003eFamily history of depression or anxiety.\u003c\/li\u003e\n\u003cli\u003eFamily history of trauma.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 class=\"level-three-heading\"\u003eMajor life changes\u003c\/h3\u003e\n\u003cp\u003eWe all go through major changes throughout life where we need to adjust to new roles and situations. These changes, even when they are positive, can bring about depression and anxiety:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eBecoming an independent adult.\u003c\/li\u003e\n\u003cli\u003eBecoming a parent.\u003c\/li\u003e\n\u003cli\u003eComing out about your sexual or gender identity.\u003c\/li\u003e\n\u003cli\u003eRedundancy or retirement.\u003c\/li\u003e\n\u003cli\u003eA relationship break-up.\u003c\/li\u003e\n\u003cli\u003eThe death of someone close to you.\u003c\/li\u003e\n\u003cli\u003eDisability, illness and ageing.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 class=\"level-three-heading\"\u003eLife stresses\u003c\/h3\u003e\n\u003cp\u003eLife throws up all sorts of stresses that can lead to depression and anxiety, such as:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eConflicts with your whānau or friends.\u003c\/li\u003e\n\u003cli\u003eMoney problems.\u003c\/li\u003e\n\u003cli\u003eRelationship and\/or sex problems.\u003c\/li\u003e\n\u003cli\u003eAccidents and natural disasters.\u003c\/li\u003e\n\u003cli\u003eProblems with work or school.\u003c\/li\u003e\n\u003cli\u003eBullying and harassment.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cblockquote\u003e\n\u003cp\u003e\"I had low self-esteem at a young age. Anxiety. Panic attacks. And then not finding out until almost five years old that I actually had a hearing disability, and it wasn’t that I was a problem child.”\u003cbr\u003eVesna\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch2 class=\"level-two-heading\"\u003eWhat I can do to help myself\u003c\/h2\u003e\n\u003cp\u003eEven when it seems you can’t control your feelings, you can control what you do. Just taking a small first step is enough to get you on the path to enjoying life again.\u003c\/p\u003e\n\u003ch3 class=\"level-three-heading\"\u003eFirst, talk to someone you trust\u003c\/h3\u003e\n\u003cp\u003eReach out to someone you trust – kōrero with a friend, a whānau member, a workmate, someone at church, an elder or a health professional. They can just listen and be there for you. They may also give you advice and information, as well as practical support.\u003c\/p\u003e\n\u003cp\u003ePeer support is the sharing of experiences to help one another. Trained peer support workers use their personal mental health journeys to help others facing similar challenges.\u003c\/p\u003e\n\u003cp\u003eGo to \u003ca href=\"https:\/\/www.depression.org.nz\/seeking-support\/\"\u003eSeeking support | Depression and Anxiety | Welcome to a Brand New Day\u003c\/a\u003e to find out more.\u003c\/p\u003e\n\u003cblockquote\u003e\n\u003cp\u003e\"My father said only weak people seek help. But I knew I needed help. Now, how I stay well is by ringing friends and family.”\u003cbr\u003eGillian\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch3 class=\"level-three-heading\"\u003eTe taha hinengaro – look after your mental wellbeing\u003c\/h3\u003e\n\u003cp\u003eMany people find these approaches helpful:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eGet back into your daily routine, by doing little things like showering, cooking or housework.\u003c\/li\u003e\n\u003cli\u003eRelax through yoga, meditation or mindfulness.\u003c\/li\u003e\n\u003cli\u003eDo a gratitude journal for five minutes every day where you list all the things you are thankful for in your life.\u003c\/li\u003e\n\u003cli\u003ePostpone major life decisions until you’re feeling better.\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cblockquote\u003e\n\u003cp\u003e\"Writing down my thoughts greatly reduces my anxiety. One thought would lead to another thought and that’s why I got anxious. As long as I can do a reality check and know that everything is okay, then I can get through my anxiety.”\u003cbr\u003eKate\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch3 class=\"level-three-heading\"\u003eTe taha tinana – look after your physical wellbeing\u003c\/h3\u003e\n\u003cp\u003eThere are lots of ways you can look after your physical wellbeing:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eGet up at the same time every day - having a daily routine can make all the difference.\u003c\/li\u003e\n\u003cli\u003eWhat makes you feel energised? Try listening to loud music, taking a cold shower, eating something spicy.\u003c\/li\u003e\n\u003cli\u003eWhat makes you feel calm? Try making a hot drink, taking a warm bath, dimming the lights.\u003c\/li\u003e\n\u003cli\u003eTake notice of what you’re eating. Food can be comforting in hard times. Being aware of what you are eating and how it makes you feel can help you find balance. \u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cblockquote\u003e\n\u003cp\u003e\"I can’t wait to go have some exercise to know how good I’ll feel afterwards.”\u003cbr\u003eVesna\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch3 class=\"level-three-heading\"\u003eTe taha whānau – spend time with other people\u003c\/h3\u003e\n\u003cp\u003eConnecting with people can help you feel better faster. Sometimes it helps to plan your social contacts ahead of time, and to go even if you don’t feel like it on the day:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eMeet up with a friend for a coffee.\u003c\/li\u003e\n\u003cli\u003eHelp out at the local community centre or marae.\u003c\/li\u003e\n\u003cli\u003eJoin a local group or a club.\u003c\/li\u003e\n\u003cli\u003eGo to family or whānau birthdays, anniversaries and get-togethers.\u003c\/li\u003e\n\u003cli\u003eSpend more time with the children and mokopuna.\u003c\/li\u003e\n\u003cli\u003eJoin an online forum or chat group.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cblockquote\u003e\n\u003cp\u003e\"What helps the most are people who accept it, listen to me and support me. My partner and family, who are always there for me, no matter what. They give me hope and push me to keep fighting.”\u003cbr\u003eAngela\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch3 class=\"level-three-heading\"\u003eTe taha wairua – reconnect with your purpose\u003c\/h3\u003e\n\u003cp\u003eEveryone needs meaning and purpose in life, to connect with their wairua or their spiritual source:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eDo things that make you feel connected such as meditation, enjoying the sunset or listening to music.\u003c\/li\u003e\n\u003cli\u003eOpen yourself to inspirational readings, stories or videos.\u003c\/li\u003e\n\u003cli\u003eSpend time in your tūrangawaewae or the place you belong and feel safe in.\u003c\/li\u003e\n\u003cli\u003eTalk to a spiritual adviser, such as a priest or a tohunga.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cblockquote\u003e\n\u003cp\u003e\"The whānau better understood what was happening for me than I knew myself, and they guided me through a process of kaupapa Māori healing. Mostly, reconnecting me with my whenua, my moana, my maunga and my marae, and guiding me through tikanga and matters of wairuatanga.”\u003cbr\u003eTania\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch2 class=\"level-two-heading\"\u003eProfessionals who can support me\u003c\/h2\u003e\n\u003ch4 class=\"level-four-heading\"\u003eIt can be tough dealing with the way you feel, so it’s a good idea to call in someone to help.\u003c\/h4\u003e\n\u003cp class=\"level-four-heading\"\u003eThere are many different kinds of mental health professionals. Each kind takes a different approach. Take time to think about which one feels right for you. Don’t be afraid to ask for help. If you are:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli class=\"level-four-heading\"\u003efinding it hard to cope\u003c\/li\u003e\n\u003cli class=\"level-four-heading\"\u003eunable to do the things you need to in life\u003c\/li\u003e\n\u003cli class=\"level-four-heading\"\u003ehaving thoughts of wanting to hurt yourself\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003ereach out for support from someone trained to help with mental health.\u003c\/p\u003e\n\u003ch3 class=\"level-three-heading\"\u003eWhere to start\u003c\/h3\u003e\n\u003cp\u003eA good place to start is your General Practitioner. You can also choose to go straight to see a counsellor, psychologist or other type of talking therapist without a referral from your GP. There is usually a cost involved with this.\u003c\/p\u003e\n\u003cp\u003eYour doctor will ask you about how you have been feeling and then talk with you about what might be the best treatment – usually talking therapy, medication or a combination of both.\u003c\/p\u003e\n\u003cp\u003eThey may also help you try out some self-care strategies and check in with how you are feeling.\u003c\/p\u003e\n\u003ch3 class=\"level-three-heading\"\u003eSuggestions for your visit\u003c\/h3\u003e\n\u003cp\u003eThere are things you can do to get the best out of your visit to a health professional:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eWhen you make an appointment with your doctor, ask for extra time to talk because the usual 15 minutes may not be enough.\u003c\/li\u003e\n\u003cli\u003eAsk a friend or whānau member to come with you as a support person. If you want to, you can ask your support person to talk about what they have noticed.\u003c\/li\u003e\n\u003cli\u003eWrite down any signs or symptoms you have been experiencing – \u003ca href=\"#title1\"\u003ethese lists\u003c\/a\u003e can help you.\u003c\/li\u003e\n\u003cli\u003eWrite down the things you’ve tried that have helped and not helped.\u003c\/li\u003e\n\u003cli\u003eIf your current treatment doesn't seem to be working, you can ask to try another approach.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eFinding the right treatment or programme might take time. It’s okay to look for another professional if the current one isn’t suiting your needs.\u003c\/p\u003e\n\u003cblockquote\u003e\n\u003cp\u003e\"My cousin, he gave me that kick, gave me that shove that I needed to talk to a professional person. I went and talked to a counsellor, and that was my turning point.”\u003cbr\u003ePaul\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch3 class=\"level-three-heading\"\u003eTalking therapies\u003c\/h3\u003e\n\u003cp\u003eTalking therapies involve talking to a specially trained mental health professional, usually for several or more sessions, about the challenges in your life. Together with your therapist, you’ll explore what works for you. Sessions can be individual or group-based depending on what you prefer.\u003c\/p\u003e\n\u003cp\u003eTalking therapies can include counselling and psychotherapy. There are many different\u003cbr\u003emethods of doing talking therapy such as cognitive behavioural therapy. Your therapist will help you decide which method will work for you.\u003c\/p\u003e\n\u003cblockquote\u003e\n\u003cp\u003e\"I did a combination of group therapy and individual therapy. The group therapy was awesome for the fact that it made me realise I’m not alone.”\u003cbr\u003eGillian\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch3 class=\"level-three-heading\"\u003eMedications\u003c\/h3\u003e\n\u003cp\u003eYour doctor may suggest medication for depression or anxiety. It usually works best in combination with talking therapy.\u003c\/p\u003e\n\u003cp\u003eYour doctor should explain to you:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eWhat experiences the medication should help with.\u003c\/li\u003e\n\u003cli\u003eHow long it will take for the medication to work.\u003c\/li\u003e\n\u003cli\u003eHow long you may need to take it.\u003c\/li\u003e\n\u003cli\u003ePossible side effects and how to manage them.\u003c\/li\u003e\n\u003cli\u003eHow to stop taking the medication safely.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eMedication for depression and anxiety often takes a few weeks to work. People sometimes have to try a few medications before they find one that works for them.\u003c\/p\u003e\n\u003cp\u003eAll medications can have side-effects so let your doctor know if side-effects are bothering you.\u003c\/p\u003e\n\u003cp\u003eSome medications have serious withdrawal effects if you go off them too quickly, so it is important to tell your doctor if you want to stop.\u003c\/p\u003e\n\u003cblockquote\u003e\n\u003cp\u003e\"Medication formed one piece of my recovery journey. In the past, I’d expect medication to make me happy. Whereas this time around I expected it to be part of my support kit. It helped me to be able to think clearer, to understand what was going on and to do the work with my counsellor.”\u003cbr\u003eHannah\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch3 class=\"level-three-heading\"\u003eComplementary and alternative treatments\u003c\/h3\u003e\n\u003cp\u003eComplementary or alternative treatments can be used alongside or as alternatives to medical treatments. While there is a lack of clinical evidence for some of these treatments, many people find acupuncture, massage or meditation work well for them.\u003c\/p\u003e\n\u003cp\u003eIf you are considering supplements, and are taking other medication, ensure you talk to your doctor or pharmacist first, for safety reasons.\u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"https:\/\/healthify.nz\/medicines-a-z\/c\/complementary-and-alternative-medicine\/\"\u003eComplementary and alternative medicine | Healthify\u003c\/a\u003e has more information about the effectiveness of complementary and alternative treatments.\u003c\/p\u003e\n\u003cblockquote\u003e\u003c\/blockquote\u003e\n\u003ch3 class=\"level-three-heading\"\u003eTraditional Māori healing\u003c\/h3\u003e\n\u003cp\u003eTohunga and other Māori healers provide rongoā Māori healing that offers:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eMirimiri (massage).\u003c\/li\u003e\n\u003cli\u003eKarakia (prayers and chants).\u003c\/li\u003e\n\u003cli\u003eRākau rongoā (native flora herbal preparations).\u003c\/li\u003e\n\u003cli\u003eWhitiwhiti kōrero (cultural support).\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cblockquote\u003e\n\u003cp\u003e\"I had to first connect with the wairua, through karakia, waiata, and also regular visits to the awa. The main thing I had to do was kōrero, talk and unload.”\u003cbr\u003eJamie\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch3 class=\"level-three-heading\"\u003eHow much will it cost?\u003c\/h3\u003e\n\u003ch4 class=\"level-four-heading\"\u003eFamily doctor\u003c\/h4\u003e\n\u003cp\u003eThe cost of a visit to a family doctor varies. You may be asked to pay less if you have a Community Services Card.\u003c\/p\u003e\n\u003ch4 class=\"level-four-heading\"\u003eMedications\u003c\/h4\u003e\n\u003cp class=\"body-copy\"\u003eMost medications for anxiety and depression cost five dollars per prescription.\u003c\/p\u003e\n\u003ch4 class=\"level-four-heading\"\u003eTalking therapies\u003c\/h4\u003e\n\u003cp class=\"body-copy\"\u003eTalking therapy often costs, but there are ways to get it for free:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli class=\"body-copy\"\u003eWellbeing Support provides information on how to access free mental health and\u003cbr\u003eaddiction support through general practices, kaupapa Māori, Pacific-led and youth services. These services are free and are for anyone whose thoughts, feelings or behaviours are affecting their wellbeing.\u003cbr\u003e\u003cbr\u003eYou can check if your general practice has this service or find a cultural or youth service near you at \u003ca href=\"https:\/\/www.wellbeingsupport.health.nz\/\"\u003eHome | Find wellbeing support | Te Whatu Ora – Health NZ\u003c\/a\u003e\u003cbr\u003e\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli class=\"body-copy\"\u003eWorkplaces often have employee assistance programmes where you can get free,\u003cbr\u003econfidential counselling for problems or stresses.\u003cbr\u003e\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli class=\"body-copy\"\u003eThe Accident Compensation Corporation can also fund counselling for people who have experienced sexual abuse or an accident.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2 class=\"level-two-heading\"\u003eOnline tools I can use\u003c\/h2\u003e\n\u003ch4 class=\"level-four-heading\"\u003eIt might take time for the positive feelings to return, but keep at it. Things will get better.\u003c\/h4\u003e\n\u003cp class=\"body-copy\"\u003eThese websites and tools have been developed in Aotearoa. They provide safe, up-to-date information and strategies.\u003c\/p\u003e\n\u003ch3 class=\"level-three-heading\"\u003edepression.org.nz\u003c\/h3\u003e\n\u003cp class=\"body-copy\"\u003e\u003ca href=\"http:\/\/depression.org.nz\/\" title=\"Depression.org.nz\" target=\"_blank\"\u003e\u003c\/a\u003eThe \u003ca style=\"font-size: 0.875rem;\" href=\"http:\/\/depression.org.nz\/\" title=\"Depression.org.nz\" target=\"_blank\"\u003edepression.org.nz\u003c\/a\u003e\u003cspan style=\"font-size: 0.875rem;\"\u003e website provides information, validation, self-tests and practical advice for navigating depression and anxiety.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"body-copy\"\u003eTheir advice can help you get ready to reach out for support.\u003c\/p\u003e\n\u003ch3 class=\"level-three-heading\"\u003eOnline tools for young people\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli class=\"body-copy\"\u003e\n\u003ca href=\"http:\/\/thelowdown.co.nz\/\" title=\"The Lowdown\" target=\"_blank\"\u003ethelowdown.co.nz\u003c\/a\u003e – a space created with rangatahi, for rangatahi. Find support here for your hauora, identity, culture and mental health.\u003c\/li\u003e\n\u003cli class=\"body-copy\"\u003e\n\u003ca href=\"http:\/\/sparx.org.nz\/\"\u003esparx.org.nz\u003c\/a\u003e – an online game that will teach you skills to deal with what you are going through.\u003c\/li\u003e\n\u003cli class=\"body-copy\"\u003e\n\u003ca href=\"https:\/\/www.headstrong.org.nz\/\" title=\"Headstrong | A wellbeing app\" target=\"_blank\"\u003eheadstrong.org.nz\u003c\/a\u003e – The Headstrong app offers quick, interactive activities led by a\u003cbr\u003evirtual guide to help teens build resilience to navigate the challenges of life. It teaches skills to support mental wellbeing and hauora and provides tips on how to manage alcohol use and vaping.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2 class=\"level-two-heading\"\u003eHelplines I can call or text\u003c\/h2\u003e\n\u003cp class=\"body-copy\"\u003eThere are many free phone, text and online chat services with health professionals and support workers trained to help with mental health. \u003c\/p\u003e\n\u003cp class=\"body-copy\"\u003eWhether you need advice for yourself or someone else, these free 24\/7 services are here\u003cbr\u003eto help.\u003c\/p\u003e\n\u003ch3 class=\"level-three-heading\"\u003eGeneral helpline support\u003c\/h3\u003e\n\u003ch4 class=\"level-four-heading\"\u003e1737, need to talk?\u003c\/h4\u003e\n\u003cp class=\"body-copy\"\u003eOpen 24\/7\u003cbr\u003ePhone or text: \u003ca href=\"SMS:1737\" title=\"txt 1737\" target=\"_blank\"\u003e1737\u003c\/a\u003e\u003c\/p\u003e\n\u003ch4 class=\"body-copy\"\u003e1737 Peer Support\u003c\/h4\u003e\n\u003cp class=\"body-copy\"\u003eWhen you phone \u003ca href=\"Tel:1737\" title=\"call 1737\" target=\"_blank\"\u003e1737\u003c\/a\u003e you now have the option to talk to someone with lived experience of wairangi\/mental distress.\u003c\/p\u003e\n\u003ch4 class=\"level-four-heading\"\u003eLifeline\u003c\/h4\u003e\n\u003cp class=\"body-copy\"\u003eOpen 24\/7\u003cbr\u003ePhone: \u003ca href=\"Tel:0800543354\" title=\"0800 543 354\" target=\"_blank\"\u003e0800 543 354\u003c\/a\u003e\u003cbr\u003eText: \u003ca href=\"SMS:4357\" title=\"txt 4357\" target=\"_blank\"\u003e4357\u003c\/a\u003e\u003c\/p\u003e\n\u003ch3 class=\"level-three-heading\"\u003eHelpline support for children and young people\u003cbr\u003e\n\u003c\/h3\u003e\n\u003ch4 class=\"level-four-heading\"\u003eYouthline\u003c\/h4\u003e\n\u003cp class=\"body-copy\"\u003eOpen 24\/7 for young people, and their parents, whānau and friends.\u003cbr\u003ePhone: \u003ca title=\"call 0800 376 633\" href=\"Tel:0800376633\" target=\"_blank\"\u003e0800 376 633\u003c\/a\u003e\u003cbr\u003eText: \u003ca title=\"txt 234\" href=\"SMS:234\" target=\"_blank\"\u003e234\u003c\/a\u003e\u003cbr\u003eWebchat: \u003ca href=\"http:\/\/youthline.co.nz\/\"\u003eyouthline.co.nz\u003c\/a\u003e\u003cbr\u003eEmail: \u003ca href=\"mailto:talk@youthline.co.nz\"\u003etalk@youthline.co.nz\u003c\/a\u003e\u003c\/p\u003e\n\u003cblockquote\u003e\n\u003cp class=\"body-copy\"\u003e\"I rang the helpline when I was feeling suicidal. Somehow it felt safe to talk about it to a stranger who wasn’t in the same room but who you knew was a trained counsellor. The helpline person was amazing. She listened with compassion and guided me though what I needed to do to keep myself safe.”\u003cbr\u003eMaria\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch3 class=\"level-three-heading\"\u003eSupport and counselling for specific issues\u003c\/h3\u003e\n\u003ch4 class=\"level-four-heading\"\u003eAlcohol Drug Helpline\u003c\/h4\u003e\n\u003cp class=\"body-copy\"\u003eOpen 24\/7 for people dealing with alcohol or other drug problems.\u003cbr\u003ePhone: \u003ca title=\"call 0800 787 797\" href=\"Tel:0800787797\" target=\"_blank\"\u003e0800 787 797\u003c\/a\u003e\u003cbr\u003eText: \u003ca title=\"txt 8681\" href=\"SMS:8681\" target=\"_blank\"\u003e8681\u003c\/a\u003e\u003cbr\u003eWebchat: \u003ca href=\"http:\/\/alcoholdrughelp.org.nz\/\"\u003ealcoholdrughelp.org.nz\u003c\/a\u003e\u003c\/p\u003e\n\u003ch4 class=\"level-four-heading\"\u003eGambling Helpline\u003c\/h4\u003e\n\u003cp class=\"body-copy\"\u003eOpen 24\/7 for people dealing with problem gambling.\u003cbr\u003ePhone: \u003ca title=\"call 0800 654 655\" href=\"Tel:0800654655\" target=\"_blank\"\u003e0800 654 655\u003c\/a\u003e\u003cbr\u003eText: \u003ca title=\"txt 8006\" href=\"SMS:8006\" target=\"_blank\"\u003e8006\u003c\/a\u003e\u003c\/p\u003e\n\u003ch4 class=\"level-four-heading\"\u003eOUTLine\u003c\/h4\u003e\n\u003cp class=\"body-copy\"\u003eFor sexuality or gender identity issues.\u003cbr\u003ePhone:\u003ca title=\"call  0800 688 5463\" href=\"Tel:%2008006885463\" target=\"_blank\"\u003e 0800 688 5463\u003c\/a\u003e (10am to 9pm weekdays, 6pm to 9pm weekends)\u003c\/p\u003e\n\u003ch4 class=\"level-four-heading\"\u003ePlunketLine\u003c\/h4\u003e\n\u003cp class=\"body-copy\"\u003eOpen 24\/7 for new parents, including mothers experiencing post-natal depression.\u003cbr\u003ePhone: \u003ca title=\"call 0800 933 922\" href=\"Tel:0800933922\" target=\"_blank\"\u003e0800 933 922\u003c\/a\u003e\u003c\/p\u003e\n\u003ch4 class=\"level-four-heading\"\u003eRape Crisis\u003c\/h4\u003e\n\u003cp class=\"body-copy\"\u003eFor victims of rape or sexual abuse and their whānau.\u003cbr\u003ePhone: \u003ca title=\"call 0800 883 300\" href=\"Tel:0800883300\" target=\"_blank\"\u003e0800 883 300\u003c\/a\u003e (hours vary depending on area – see \u003ca href=\"http:\/\/rapecrisisnz.org.nz\/\"\u003erapecrisisnz.org.nz\u003c\/a\u003e for more details)\u003c\/p\u003e\n\u003ch4 class=\"level-four-heading\"\u003eRASNZ Refugee Health and Wellbeing\u003c\/h4\u003e\n\u003cp class=\"body-copy\"\u003eFor refugees and asylum seekers.\u003cbr\u003ePhone: \u003ca title=\"call 0800 472 769\" href=\"Tel:0800472769\" target=\"_blank\"\u003e0800 472 769\u003c\/a\u003e or \u003ca title=\"call 021 838370\" href=\"Tel:021838370\" target=\"_blank\"\u003e021 838370\u003c\/a\u003e (9am to 4pm Monday to Friday)\u003c\/p\u003e\n\u003ch4 class=\"level-four-heading\"\u003eRural Support Trust\u003c\/h4\u003e\n\u003cp class=\"body-copy\"\u003eFor people in rural communities dealing with financial or personal challenges.\u003cbr\u003ePhone: \u003ca title=\"0800 787 254\" href=\"Tel:0800787254\" target=\"_blank\"\u003e0800 787 254\u003c\/a\u003e (hours vary depending on area – this is not a crisis line.)\u003c\/p\u003e\n\u003ch4 class=\"level-four-heading\"\u003eShakti Crisis Line\u003c\/h4\u003e\n\u003cp class=\"body-copy\"\u003eOpen 24\/7 for migrant or refugee women living with family violence.\u003cbr\u003ePhone: \u003ca title=\"call 0800 742 584\" href=\"Tel:0800742584\" target=\"_blank\"\u003e0800 742 584\u003c\/a\u003e\u003c\/p\u003e\n\u003ch4 class=\"level-four-heading\"\u003eWomen’s Refuge Crisis Line\u003c\/h4\u003e\n\u003cp class=\"body-copy\"\u003eOpen 24\/7 for women living with domestic violence or fear of it.\u003cbr\u003ePhone: \u003ca title=\"call 0800 733 843\" href=\"Tel:0800733843\" target=\"_blank\"\u003e0800 733 843\u003c\/a\u003e (to be put through to your local refuge).\u003c\/p\u003e\n\u003ch3 class=\"level-three-heading\"\u003eWhat if it’s an emergency?\u003c\/h3\u003e\n\u003ch4 class=\"level-four-heading\"\u003eIf you need urgent help, please call 111 or go to your local hospital emergency department.\u003c\/h4\u003e\n\u003ch2 class=\"level-two-heading\"\u003eHelping whānau and friends\u003c\/h2\u003e\n\u003ch4 class=\"level-four-heading\"\u003eMauria ko ōku painga. Waiho ko ōku wheru.\u003cbr\u003eHighlight my strengths. Ignore my weaknesses.\u003c\/h4\u003e\n\u003cp class=\"body-copy\"\u003eSometimes it’s easy to tell when someone isn’t their usual self, but it’s a lot harder to know how to help, or even how to raise the issue with them. Don’t be afraid to start the conversation. Say you have noticed some changes lately and ask them if they’re OK.\u003c\/p\u003e\n\u003cp class=\"body-copy\"\u003eThere are many ways you can make a difference. The most important thing is to ask what they need. Don’t make assumptions. Listen with open ears. Be patient and hold hope for them:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli class=\"body-copy\"\u003eLearn about depression and anxiety especially if you haven’t experienced it yourself.\u003c\/li\u003e\n\u003cli class=\"body-copy\"\u003eDo things together and keep the person involved.\u003c\/li\u003e\n\u003cli class=\"body-copy\"\u003eGive practical support, like cooking a meal or looking after the children.\u003c\/li\u003e\n\u003cli class=\"body-copy\"\u003eGo through the self-help options in this booklet with them.\u003c\/li\u003e\n\u003cli class=\"body-copy\"\u003eOffer to go with them to see their health professional.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 class=\"level-three-heading\"\u003eIf the person talks about wanting to die\u003c\/h3\u003e\n\u003cp class=\"body-copy\"\u003eIf the person talks to you about wanting to die, always take them seriously but don’t panic. These feelings are common in people with anxiety or depression. It is good for people to open up about them to someone who cares and doesn’t get alarmed. If the feelings of wanting to die persist, the person may need extra support from a health professional.\u003c\/p\u003e\n\u003cp class=\"body-copy\"\u003ePeople are at more risk if:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli class=\"body-copy\"\u003ethey have tried to take their own life before\u003c\/li\u003e\n\u003cli class=\"body-copy\"\u003esomeone close to them has taken their own life\u003c\/li\u003e\n\u003cli class=\"body-copy\"\u003ethey are overwhelmed with hopelessness or panic\u003c\/li\u003e\n\u003cli class=\"body-copy\"\u003ethey believe others would be better off if they were dead\u003c\/li\u003e\n\u003cli class=\"body-copy\"\u003ethey have access to the means, such as firearms.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"body-copy\"\u003eIf the person starts to talk about how, when or where they want to take their own lives, or if they look as though they are making preparations for death, you need to act urgently. Discuss the additional support they need, such as support from a close family member, a doctor, or the mental health crisis team.\u003c\/p\u003e\n\u003ch4 class=\"level-four-heading\"\u003eIf you think they are at immediate risk, either call 111 or take them to the hospital emergency department.\u003c\/h4\u003e\n\u003cblockquote\u003e\u003c\/blockquote\u003e\n\u003ch3 class=\"level-three-heading\"\u003eGetting support for you\u003c\/h3\u003e\n\u003cp class=\"body-copy\"\u003eMake sure you get support for yourself when you are supporting someone else, as it can take a lot out of you.\u003c\/p\u003e\n\u003cp class=\"body-copy\"\u003eVisit \u003ca rel=\"noopener\" title=\"Supporting someone | Depression.org.nz\" href=\"https:\/\/www.depression.org.nz\/seeking-support\/supporting-someone\" target=\"_blank\"\u003eSupporting someone | Depression and Anxiety | Welcome to a Brand New Day\u003c\/a\u003e for more information.\u003c\/p\u003e\n\u003cblockquote\u003e\n\u003cp class=\"body-copy\"\u003e\"One of the most helpful things has been our determination to get through my daughter’s depression as a family. We spend a lot of time talking to each other and supporting each other. This has meant that we have never given up hope. The family has stayed together as a family unit and we are strong because of it.”\u003cbr\u003eJohn\u003c\/p\u003e\n\u003c\/blockquote\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":34774914695326,"sku":"HE2570","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/HE2570Thereisawaythroughbooklet_JAN25-COVERIMAGE.jpg?v=1737595692","url":"https:\/\/healthed.govt.nz\/products\/there-is-a-way-through","provider":"HealthEd","version":"1.0","type":"link"}