Te Ara Rau Access & Choice – Free Wellbeing Support
Urgent support -
Need support right now?
If you are seriously concerned about someone’s immediate safety, please call 111 or take them to the nearest Emergency Department.
You can also call the MidCentral Acute Care Team on 0800 653 357 for advice — but please remain with the person until support is provided.
If you need urgent mental health or wellbeing support, free help is available 24/7:
- Call or text 1737 to talk to a trained counsellor
- Call Lifeline on 0800 543 354 or free text 4357
- Contact Youthline for support by phone, text or online
Get support when life feels like it’s getting on top of you
Te Ara Rau Access & Choice is a free mental health and wellbeing support service offering practical help when things feel hard or overwhelming.
Whether it’s stress, relationships, work, school, health, or something else, you don’t have to manage it alone. Te Ara Rau is here to help, whatever’s going on.
Our teams provide local mental health and wellbeing support in general practice, iwi and Māori health providers, and community locations across Manawatū, Palmerston North, Tararua, Horowhenua and Ōtaki so you can access support close to home.
Te Ara Rau provides early, practical support. If you need urgent help, you can use the 24/7 services above.
How we can help
When you access Te Ara Rau, you’ll meet with a trained kaimahi who will:
- Listen
- Help you make sense of what’s going on
- Support your wellbeing and next steps
- We can also connect you with additional support, including gender affirming wellbeing support through The Tūturu Service.
Our goal is to help you feel more in control and get back on track in a way that works for you.
When to reach out
If things are feeling hard, support is available. People contact Te Ara Rau for all sorts of reasons, including:
- Loneliness or feeling stuck
- Workplace stress or burnout
- Mild anxiety or depression
- Family, relationship or breakup challenges
- School issues and bullying
- Sleep difficulties
- Chronic pain or headaches
- Diet and nutrition concerns
- Grief and loss
- Concerns about alcohol or drug use
Gender affirming wellbeing support through The Tūturu Service
You don’t need to wait until things feel serious. Getting support early can make a big difference
Get support
It’s easy to connect with Te Ara Rau. You don’t need a referral, and support is available close to you:
- Talk to your GP or healthcare provider (same-day appointments may be available in some locations)
- Book a session
- Fill in our online form below
- Call us on 0800 395 008 to speak with our team
Who you might work with
Kaiwhakapuaki Waiora, Health Coaches and Peer Navigators
Provide practical support, help build confidence and skills, and connect you with services in your community.
Mātanga Whai Ora (Health Improvement Practitioners / HIPs)
Registered professionals who offer brief, focused sessions to help you understand challenges and make a plan.
About Te Ara Rau
Te Ara Rau is the MidCentral name for the national Access & Choice programme, providing free and accessible mental health and wellbeing support across Aotearoa New Zealand.
Delivered by THINK Hauora, Te Ara Rau Access and Choice connects people with the mental health and wellbeing support they need, close to home. About Te Ara Rau
Te Ara Rau is the MidCentral name for the national Access & Choice programme, providing free and accessible mental health and wellbeing support across Aotearoa New Zealand.
Delivered by THINK Hauora, Te Ara Rau Access and Choice connects people with the mental health and wellbeing support they need, close to home.
It’s okay to reach out
Many people don’t seek help early because they’re unsure where to go, feel it’s not “serious enough”, or feel hesitant to ask. It can be hard to make that first step.
Te Ara Rau is here to help you. You don’t need to have everything figured out - just start the conversation, and we’ll be with you from there.
Support to access immediately if you need it
- Wellbeing Support - Access & Choice Provider Information Website
- Just A Thought - free online therapy for all New Zealanders
- 1737 Number - a free to call helpline if you need to talk to a trained counsellor
- Lifeline provide 24/7 support from trained counsellors and volunteers. Call 0800 543 354 or free text 'help' to 4357
- Youthline offers many ways to communicate - phone, text, skype, email
- The lowdown https://thelowdown.co.nz/
- Depression and Anxiety Stories - draw strength and hope from the stories of other people
- SPARX is a free online e-therapy game provided by the University of Auckland
What to do in an emergency
If you are seriously concerned about someone's immediate safety, please call 111 or take them to the nearest Emergency Department. You can also call the MidCentral DHB Acute Care Team on 0800 653 357 for further advice but please remain with the person until support is provided.
