Finding Professional Help

You don’t have to figure out where to start alone.

Deciding to seek professional help can be a big step, but knowing who to contact can sometimes feel just as confusing.

You might wonder whether you should talk to your GP, see a counsellor or psychologist, contact a mental health service, or whether what you’re experiencing is even “serious enough” to ask for help.

There is no single pathway that is right for everyone. The best place to start will depend on what you’re experiencing, how much it is affecting your life and what kind of support you need.

You also don’t need to know exactly what is wrong before reaching out. Part of a health professional’s role is helping you understand what you’re experiencing and what options may be appropriate.

You don’t have to wait until you reach breaking point. If your mental health is affecting your life, you are allowed to ask for support.

Where do I start?

Finding mental health support can feel confusing, especially when you’re already overwhelmed. You don’t need to know exactly what type of professional you need before taking the first step.

For many people, one of these options can be a good place to begin:

  • Your GP

    Your GP can talk with you about what you’ve been experiencing, consider whether physical health or medication may be contributing, discuss treatment options and help connect you with other mental health services when appropriate.

  • Counsellor or therapist

    Counselling or therapy can provide a confidential space to talk about what you’re experiencing, work through difficult emotions or life events and develop practical strategies for coping.

  • Psychologist

    Psychologists are trained in assessing and treating a range of psychological and mental health difficulties. They may use evidence-based therapies to help with concerns such as anxiety, depression, trauma and other difficulties.

  • Psychiatrist

    A psychiatrist is a medical doctor who specialises in mental health. They can assess and diagnose mental health conditions, prescribe medication and help manage more complex or severe mental health difficulties.

  • Community mental health services

    For people experiencing more significant or complex mental health difficulties, specialist community mental health teams may provide assessment, treatment and ongoing support.

  • Mental Health Crisis Team

    If someone is becoming seriously unwell or experiencing an urgent mental health crisis, their local Mental Health Crisis Team can provide urgent assessment and support.

You don't have to choose the perfect professional before you begin. Starting with one trusted health professional and explaining what you've been experiencing can help you work out the next step.

What happens when you ask for help?

Reaching out for professional support can feel daunting, especially if you’ve never spoken about your mental health before. You might worry about what to say, whether you’ll be taken seriously or what will happen once you tell someone you’re struggling.

You don’t need to arrive with everything figured out.

They’ll ask about what you’ve been experiencing

A health professional may ask about your mood, thoughts, sleep, anxiety, relationships, everyday functioning and how long you’ve been feeling this way.

They may ask about your health and circumstances

Your physical health, medications, alcohol or other substance use, recent life events and family history can sometimes help provide a fuller picture of what may be happening.

They may ask about your safety

You might be asked whether you’ve had thoughts of harming yourself, suicide or feeling that you don’t want to be alive. These questions are generally asked so the professional can understand what level of support you may need.

You can ask questions too

You’re allowed to ask why a particular treatment is being recommended, what your options are, what side effects a medication may have or what you can expect from therapy.

You don't have to explain everything perfectly

If you're struggling to find the words, you can simply start with something like:

“I haven't been feeling like myself lately and I think I need some help.”

You could also write down what you've been experiencing beforehand and take those notes with you.

There may not be an immediate answer

Sometimes understanding what is happening takes more than one conversation. Your professional may recommend another appointment, further assessment, therapy, medication or referral to another service.


The first appointment doesn't have to solve everything. Sometimes its purpose is simply to let someone know you're struggling and begin working out what happens next.

Finding the right professional for you

Finding professional support isn’t only about choosing the right type of service. Feeling comfortable, respected and able to communicate openly with the person supporting you can matter too.

It may take time to find someone who feels like the right fit.

Feeling comfortable matters

You don’t have to immediately feel completely comfortable discussing difficult things, but over time you should ideally feel listened to, respected and able to ask questions without judgement.

Ask about their experience

If you’re looking for support with something specific — such as anxiety, depression, trauma, grief or another mental health concern — you can ask whether the professional has experience working in that area.

Ask about their approach

Different professionals use different therapeutic approaches. It’s okay to ask what kind of therapy or treatment they use, how it works and what you can expect from your sessions.

Check qualifications and registration

Different mental health professions have different qualifications and regulatory requirements in New Zealand. When choosing a provider, particularly privately, check their qualifications and whether they belong to the appropriate professional or regulatory body.

Speak up when something isn't working

If you feel able to, tell your professional when an approach isn't helping or something doesn't feel right. That conversation may allow them to adjust your treatment or consider another option.

It's okay to seek someone else

Sometimes a professional simply isn't the right fit. Choosing another provider doesn't mean you've failed at therapy or that professional support won't work for you.

One experience doesn't represent every form of help

A disappointing experience with one counsellor, doctor, therapist or service can be discouraging. Different professionals and approaches can feel very different.


The goal isn't to find a “perfect” professional. It's to find support where you feel respected, heard and able to work together towards what you need.

Public and private mental health support

Mental health support in New Zealand can be accessed through both public and private services. The pathway that is right for you may depend on what you’re experiencing, the level of support you need, availability and what you can afford.

Public mental health services

Public specialist mental health services are generally intended for people experiencing more significant or complex mental health difficulties. Access may involve an assessment or referral through a GP, healthcare provider, crisis service or another part of the health system.

Your GP or primary care provider

A GP is often a useful starting point. They can assess what you’re experiencing, discuss treatment options and help you understand what publicly funded or specialist services may be available to you.

Private counselling and therapy

You can also choose to see some counsellors, therapists or psychologists privately. This may allow you to contact a provider directly, although you will usually need to pay for appointments yourself unless another funding arrangement applies.

Workplace support

Some workplaces provide an Employee Assistance Programme (EAP), which may give employees access to a limited number of confidential counselling sessions at no direct cost to the employee.

Health insurance

Some health insurance policies may contribute towards certain mental health services. Coverage varies, so check directly with your insurer before booking if cost is a consideration.

Cost shouldn't stop you from asking what's available

If private therapy isn't financially realistic, ask your GP or healthcare provider about funded services, community organisations or other support that may be available in your area.


You don't need to understand the entire mental health system before asking for help. Start somewhere, explain what you need and ask what options are available to you.

Preparing for your first appointment

You don’t need to prepare perfectly for a mental health appointment. But if you’re worried you’ll forget things, become overwhelmed or struggle to explain how you’ve been feeling, writing a few things down beforehand can help.

Write down what you've noticed

Make a few notes about the main things you've been experiencing, when they started and whether they've been getting better, worse or staying the same.

Think about how it's affecting your life

Consider whether there have been changes in your sleep, appetite, relationships, work or study, motivation, concentration, mood or ability to manage everyday responsibilities.

Bring a list of medications

Write down any medications, supplements or other treatments you're currently using. Your healthcare professional may also ask about alcohol or other substance use because these can sometimes affect mental and physical health.

Write down your questions

It's easy to forget what you wanted to ask once you're sitting in the appointment. You might want to ask:

“What do you think might be happening?”

“What treatment options do I have?”

“Are there any services you can refer me to?”

“What should I do if things get worse?”

Consider bringing someone you trust

If appropriate, you may want to bring a trusted friend, partner or family/whānau member. They can provide support, help you remember information and sometimes share changes they've noticed.

If you struggle to speak, use your notes

You can hand your written notes to the professional or read directly from them. You don't have to explain everything perfectly.

You could even begin with:

“I've written this down because I find it difficult to explain when I'm put on the spot.”

Be as open as you feel able to be

Some questions may feel personal, but accurate information can help a professional understand what you're experiencing and what support may be appropriate. If you don't understand why something is being asked, you're allowed to ask.


You don't need the right words to deserve support. Showing up and saying, “I'm struggling,” is enough to begin the conversation.

What about confidentiality?

It’s understandable to feel nervous about telling someone what you’re really experiencing. You may worry about who will be told, what will be written down or what might happen if you talk openly about difficult thoughts.

Understanding confidentiality can make reaching out feel a little less uncertain.

Your information is generally kept private

Health and mental health professionals have responsibilities around protecting your personal information. You can ask them how your information will be recorded, stored and shared.

There can be limits to confidentiality

There are circumstances where a professional may need to share information or take action, particularly when there are serious concerns about safety or where disclosure is required by law or professional obligations.

You can ask before you disclose

If you’re worried about what might happen if you tell someone something, you can ask:

“Before I tell you this, can you explain your confidentiality rules and when you might need to share information?”

Talking about difficult thoughts is important

Fear about what might happen can make people hide how much they’re struggling. Being as open as you safely can helps a professional understand your situation and consider what support you may need.

Ask questions if you're unsure

You’re allowed to ask who can access your information, whether something will be shared with another service and why a particular action is being recommended.


You deserve to understand what happens with the information you share. If confidentiality is worrying you, asking how it works before you begin can help you make an informed decision about what you want to discuss.

When you need urgent help

Sometimes mental health difficulties become too overwhelming or serious to wait for a routine appointment.

Seek urgent professional support if you or someone you care about is becoming significantly more unwell, is unable to care for themselves, appears disconnected from reality, is experiencing severe distress, or you are concerned about their safety.

You do not need to know exactly what is happening before asking for help.

  • Mental Health Crisis Team

    For an urgent mental health crisis, contact your local Mental Health Crisis Team for assessment and advice.

    Find your local crisis team → 

  • 1737 – Need to Talk?

    Free, confidential support from trained counsellors is available 24/7 in New Zealand.


    Call or text 1737

  • Immediate danger

    If you or someone else is in immediate danger or needs urgent medical help, call emergency services.

    Call 111
View all support resources →

Final AMR Mindset message

You are allowed to ask for help.

Finding professional support can take courage, particularly when you’re already struggling.

You don't need to know what diagnosis you have, what treatment you need or exactly how to explain what you're experiencing before you reach out.

Start with what you know. Tell someone what has been happening. Ask questions. And if the first option isn't right for you, keep looking for support that feels appropriate.

Asking for help doesn't mean you've failed to cope. Sometimes it's simply the next step in looking after yourself.