When to get help

Get help when you're ready

The effects of sexual abuse or assault can be wide-ranging and may be physical, emotional, psychological or behavioural. It can affect us differently at different times in our lives.

There's no one right time to get help. The most important thing is that when you feel ready you can get started with the support that's right for you.

If you start therapy and find the timing isn't right, there's no pressure to stick with it. You can come back when you feel ready.

The first sessions can just be about getting to know your therapy provider and deciding if you want to continue. You can bring family and whānau or other supporters to these sessions too.

Digital tools

There are many digital mental health resources available in New Zealand.  

Digital tools are like interactive self-help books, offering activities such as mood tracking, relaxation exercises, and useful tips to enhance mental health. They complement in-person support and can also be a first step for those without access to professional help.  

We’ve identified several resources and tools that can support survivors of sexual abuse or assault. These resources and tools are all free to use and can be utilised either on their own or alongside ACC-funded support or other supports.   

These resources and tools are not owned or operated by ACC, and any data or sign-up information that you provide while using these tools will not be shared with us. To understand how your data is collected and protected, be sure to review the privacy statement available on each tool’s website. 

Aunty Dee

Aunty Dee is a free online tool for anyone who needs some help working through a problem or problems. It doesn’t matter what the problem is – Aunty Dee can help you work through it.

Based on principles of Cognitive Behavioural Therapy (CBT), Aunty Dee provides a structured approach to decision-making that helps you list your problems, explore ideas, and find your own solutions. Aunty Dee doesn’t generate content or provide answers but instead guides you through a process to think about your problems in a clear and constructive way – supporting you to move proactively towards solutions rather than feeling overwhelmed.

Want to know more? Visit auntydee.co.nz

SPARX

SPARX is a free, evidence-based online and mobile tool available across New Zealand. It uses gaming elements to teach Cognitive Behavioural Therapy (CBT) techniques that help young people manage low mood, anxiety, and stress. SPARX was co-designed with rangatahi and clinically tested by researchers and youth mental health experts at the University of Auckland, with funding from Health New Zealand. While it looks like a game, it is a structured mental health intervention. It can be used on its own or alongside therapy and is most effective when users complete the full programme. 

Want to know more? Visit sparx.org.nz

Headstrong

Headstrong is a free, New Zealand-made wellbeing app designed for young people aged 13 to 24. It features an interactive chatbot and over 100 short, practical skills that help users manage stress, relationships, cultural identity, alcohol and drug use, self-worth, and other real-life challenges. Each skill takes just a few minutes and can be used anytime, anywhere—whether you are having a tough day or just want to build resilience. 

Headstrong is not a mental health treatment, but a wellbeing enhancer—offering early support through a friendly, conversational interface. It was developed by health and software experts at the University of Auckland, co-designed with rangatahi (young people), and is freely available thanks to support from Health New Zealand. 

Want to know more? Visit headstrong.org.nz

Just a Thought