Resources

Where to Get Help

1737 - Need to Talk?

1737 - Need to Talk?

Free call or text 1737 any time for support from a trained counsellor

Women's Refuge Crisis Line

Women's Refuge Crisis Line

24/7 crisis support for women and children experiencing family violence

Safe to Talk - Sexual Harm Helpline

Safe to Talk - Sexual Harm Helpline

Confidential 24/7 support for anyone affected by sexual harm

Shine Domestic Abuse Helpline

Shine Domestic Abuse Helpline

Free, confidential support for people experiencing domestic abuse

Positive Socials to Follow

@womensrefugenz

@womensrefugenz

Instagram

Women's Refuge NZ - Support, resources and advocacy for women and children

@ShakeUpNZ

@ShakeUpNZ

Facebook

Shake Up - Youth-led movement to end family violence

@safetotalk_nz

@safetotalk_nz

Instagram

Safe to Talk - Sexual harm support and resources

@girlsrockwellington

@girlsrockwellington

Instagram

Girls Rock! Wellington - Empowering young women through music

Printable Resources

Download, print, and share within your community

Create your own safety plan with this step-by-step guide

Download PDF

Essential information about your legal rights and protections

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Daily practices for mental and emotional wellbeing

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Online Safety & Cyber Security

Protecting Your Privacy Online

Essential privacy tips: • Use strong, unique passwords for each account • Enable two-factor authentication wherever possible • Review privacy settings on social media regularly • Be cautious about sharing personal information • Think before you post - once online, it's hard to remove • Use privacy-focused browsers and search engines • Keep your software and apps updated Remember: You have the right to control your digital footprint. Don't feel pressured to share more than you're comfortable with.

Recognizing Online Harassment

Online harassment can include: • Threatening or abusive messages • Sharing private information without consent (doxxing) • Creating fake accounts to impersonate you • Spreading rumors or false information • Unwanted sexual messages or images • Cyberstalking or monitoring your online activity What to do: • Document everything - take screenshots • Block and report the person • Report to the platform • Tell someone you trust • Contact Netsafe (0508 638 723) for help • In serious cases, contact police You don't have to deal with this alone.

Digital Wellbeing

Maintaining healthy digital habits: • Set boundaries around screen time • Take regular breaks from social media • Curate your feed - unfollow accounts that make you feel bad • Turn off notifications that cause stress • Create tech-free zones (bedroom, dinner table) • Practice mindful scrolling • Remember: Social media is a highlight reel, not reality Your mental health is more important than staying constantly connected. It's okay to disconnect and prioritize your wellbeing.

Daily Tips & Blog

Self-Care Sunday: The Power of Saying No
2025-01-27
Tip of the Day

Self-Care Sunday: The Power of Saying No

Today's reminder: Saying 'no' is not selfish - it's self-care. You don't owe anyone an explanation for protecting your time, energy, and peace. Whether it's declining an invitation, setting a boundary at work, or choosing not to engage in a draining conversation, your 'no' is valid. Practice saying: • 'I can't commit to that right now' • 'That doesn't work for me' • 'I need to prioritize my wellbeing' • Simply 'No, thank you' Remember: Every time you say yes to something that doesn't serve you, you're saying no to something that does. Your time and energy are precious - spend them wisely. What will you say no to this week to make space for what truly matters? 💜

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Building Your Support Network
2025-01-25
Tip of the Day

Building Your Support Network

One of the most powerful things you can do for your wellbeing is to build a strong support network. But what does that actually mean? Your support network is your circle of people who: • Listen without judgment • Celebrate your wins • Support you through challenges • Respect your boundaries • Encourage your growth It doesn't have to be large - quality over quantity. Your network might include: • Close friends or family members • A therapist or counselor • Support group members • Online communities • Mentors or role models Building your network: 1. Identify who makes you feel safe and supported 2. Nurture those relationships with regular contact 3. Be willing to be vulnerable and ask for help 4. Offer support in return (but maintain boundaries) 5. Let go of relationships that drain you Remember: Asking for help is a sign of strength, not weakness. You don't have to do life alone. Who's in your support network? Take a moment today to reach out to someone who supports you. 🌟

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Grounding Techniques for Anxiety
2025-01-23
Tip of the Day

Grounding Techniques for Anxiety

Feeling overwhelmed? Try the 5-4-3-2-1 grounding technique: 👀 5 things you can SEE Look around and name 5 things you can see right now ✋ 4 things you can TOUCH Notice the texture of 4 things around you 👂 3 things you can HEAR Pause and listen for 3 sounds 👃 2 things you can SMELL Identify 2 scents in your environment 👅 1 thing you can TASTE Notice one taste in your mouth This technique helps bring you back to the present moment when anxiety takes over. It works because it engages your senses and interrupts anxious thought patterns. Save this for when you need it. You've got this! 💪

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Understanding Trauma Responses
2025-01-20
Tip of the Day

Understanding Trauma Responses

You've probably heard of 'fight or flight' - but did you know there are actually four main trauma responses? 🥊 FIGHT: Confronting the threat, anger, aggression 🏃 FLIGHT: Escaping the threat, avoidance, restlessness 🧊 FREEZE: Feeling stuck, unable to move or speak, dissociation 🤝 FAWN: People-pleasing, appeasing others, losing sense of self All of these are automatic survival responses - they're not conscious choices. Your nervous system is trying to keep you safe. Understanding your trauma response can help you: • Recognize when you're triggered • Have compassion for yourself • Develop healthier coping strategies • Communicate your needs to others If you notice yourself: • Constantly trying to keep the peace • Struggling to say no • Feeling responsible for others' emotions • Losing yourself in relationships ...you might have a fawn response. This is especially common in people who experienced childhood trauma or ongoing abuse. Healing is possible. Working with a trauma-informed therapist can help you understand your responses and develop new patterns. You deserve to feel safe in your body and your relationships. 🌱

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