If you are feeling a bit low but don’t want to see a doctor or counsellor, you could try some of these ‘self-help’ strategies:

• Introducing regular exercise into your daily life can make a big difference to your mood. This can be as simple as going for a half hour walk every day, but playing sport or games with friends might be more fun. Doing anything you enjoy that gets you more active will help.
• Avoid alcohol – it can make the problem worse, so try cutting down on your drinking.
• There are some good self-help books around on coping with depression. Check out your local library or bookstore.
• Other natural therapies that help you to relax include: yoga, meditation/breathing exercises, massage therapy and acupuncture.

You can learn more about self help strategies by reading this Fact Sheet.

If you want to chat about how you’re feeling, or you've got any questions, you can email The Lowdown team in the Chat section of this site. This service is free and confidential – and it connects you directly to The Lowdown team. They’re answering emails from midday to midnight, 7 days a week. (If you email after midnight, they’ll get back to you after midday the following day). You can also use this free service to make an appointment to talk on the phone with The Lowdown team. Remember, it’s free & confidential – so send them an email.

Got a question, or need some advice in a hurry? You can text The Lowdown team on 5626. This service is free and confidential – and it connects you directly to The Lowdown team for info and support. They’re answering text messages from midday to midnight, 7 days a week. (If you text after midnight, they’ll get back to you after midday the following day). You can also use this free text service to make an appointment to talk on the phone with The Lowdown team. Remember, it’s free & confidential – so feel free to text.

The Depression Helpline is a toll-free number you can call to talk with a trained counsellor. They can have a chat and help you work out whether you (or your friend) needs professional help. They can also give you information about the services that are available where you live. You can call the Depression helpline on 0800 111 757

Kidsline

You can call 0800 KIDSLINE any weekday between 4-6pm to talk to a Kidsline Buddy about anything that is worrying you. Kidsline Buddies are Year 12 and 13 students specially trained to help callers – they’re a bit like an older brother or sister.

What’s Up

What’s Up is a free telephone counselling service for 5 to 18 year olds. The free service operates seven days a week from noon to midnight. The phones are answered by trained and supervised professional counsellors. Call them on 0800 WHATSUP or 0800 942 8787.

Youthline

Youthline provides a free, confidential and non-judgemental telephone counselling service. They will listen to you and help you talk through your problems. You can call toll-free on 0800 37 66 33.

Lifeline

Lifeline provides a free, professional and confidential telephone counselling service. Their counsellors are at the end of the phone 24 hours a day, 365 days a year. One phone call could help you make decisions that are life- changing. Call them for free on 0800 543 354.

In some centres, young people have access to youth specific health services in the community. These are often referred to as 'one-stop shops'. The services provided in one-stop shops vary widely, but can include physical, mental and sexual health services, and referrals to other social services. To find out if there’s a one stop shop near you, contact your local District Health Board (DHB) by clicking here

Your GP is trained to diagnose and treat depression. GPs can also carry out tests to see whether you have any physical problems that might be causing or contributing to your depression. Your GP can help by talking things through and arranging treatment options. These may include self-help treatments (like those described above), or referring you to other services such as counsellors, or mental health specialists. Some GPs also have psychologists available for little or no cost. They can also prescribe you anti-depressant medication if necessary.

Clinical Psychologists are experts trained to assess and treat psychological disorders, such as depression. They can provide a range of different therapies which research has shown to be successful for many people, such as CBT, Dialect Behaviour Therapy (DBT) and other talking therapies. They can help you to identify what factors lead you to develop depression and find ways to overcome it. You’ll find a list of registered psychologists in the Yellow Pages.

Psychiatrists are doctors who specialise in mental health. They can make medical assessments and work out a plan for the best kind of treatment. Psychiatrists can prescribe anti-depressant medication if appropriate; as well as provide you with therapy, counselling and other strategies. You may need a referral from your GP to see a psychiatrist.

Counsellors

If you are at school, you can talk to your school guidance counsellor. Counsellors (sometimes also called “therapists”) are trained to help people with their issues or problems, usually over a number of sessions. It’s important to find a counsellor you feel comfortable with. To find a counsellor in your area, look in the Yellow Pages or visit the website www.talkingworks.co.nz.

There are specialist mental health services in many areas which can help young people experiencing depression. You’ll usually be referred to these services by your doctor or school guidance counsellor.

Sometimes people who are depressed reach a “crisis” point and need urgent help. There are teams of health professionals who provide emergency psychiatric care in the community for people experiencing a mental health crisis.

1.Access to these Crisis Assessment and Treatment Teams is usually arranged through a GP. But for advice in emergencies, contact your local Mental Health Services here

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