Taking care of yourself

Remember, it’s totally normal to feel stressed or anxious at this time. If you find that you are struggling (especially if you are having a constant low mood or your anxiety is getting on top of you), please reach out for support. There are always people and services available to help you. It’s important to remember you are not alone during these times.

Need To Talk? Contact The Lowdown team - free txt 5626, call on 0800 111 757 or email us.

If you feel unsafe in your home reach out to someone or visit this website to find the right organisation. In an emergency call 111.

Take care of each other

Things are still not completely back to normal so you might be feeling a bit down or anxious. Consider how others are feeling and how your actions and emotions may affect them.

Everyone will go through a range of emotions from positivity, feeling like you have no control, and concern for others to name a few. These are all normal emotions and thoughts to have during a stressful time of uncertainty.

Remember to check in on your mates, even the one who you think might be doing fine. Take the time to listen to others and hear how they are feeling. You may not be able to solve their problems but you can listen and provide support. Be kind to them.

If you’re worried

Please don’t keep your worries to yourself - you’re not alone. Talk to a trusted person (eg, mum, dad, aunty, teacher, kaumātua, friend). If you would prefer to talk to someone else, The Lowdown has a team of experienced counsellors, you can text them for free on 5626.

Free online resources

Free apps, toolkits, and other digital resources are available to help New Zealanders look after their mental wellbeing.

Getting Through Together

You can find tips and advice on how to cope with the stress of COVID-19 in the Getting Through Together toolkit, developed by All Right? in partnership with the Canterbury DHB and the Mental Health Foundation.

This set of online resources can help you get through, stay connected, and support your wellbeing. It also includes Sparklers at Home, a resource for parents to talk with their primary-school-aged children about their mental health and wellbeing.

Getting Through Together

Sparklers at Home


The Mentemia app provides practical tips and techniques to help you take control of your mental wellbeing. It was created by All Blacks legend and mental health advocate Sir John Kirwan, tech entrepreneur Adam Clark, and an expert team of medical advisors. 



The Melon app provides a health journal, resources and self-awareness tools to help you manage your emotional wellbeing. Melon also provides an online community for New Zealanders to connect and support each other, and daily webinars for health and wellbeing.


Staying on Track

This online course teaches practical strategies to cope with the stress and disruption to everyday life from COVID-19.

Staying on Track

Safety tips for Alert Level 2


  • If you're sick, stay home.
  • Wash your hands regularly.
  • Sneeze or cough into your elbow.
  • If you have symptoms of cold or flu, call your doctor or Healthline (0800 358 5453) and get tested for COVID-19.

For more information visit the Unite against COID-19 website

Download the NZ COVID Tracer app

Download available here: https://tracing.covid19.govt.nz

The quicker we can contact people who might have come into contact with COVID-19, the quicker we can stop the spread of the virus.

Here’s how you can help support contact tracing

  • Sign up today
  • Share your up-to-date contact information
  • Scan NZ COVID Tracer posters to keep track of where you’ve been
  • Ask your whānau, friends and workmates to join in

Don't have a smartphone?

You can still register online to share your latest contact information.

For more information, head to https://tracing.covid19.govt.nz


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