OUTLine NZ is a New Zealand-based support service. Rainbow community support line (6pm–9pm daily). If what you're carrying feels heavier than usual, this is a reasonable place to start — you don't need a diagnosis or referral.

• You can reach them via phone (0800 688 5463) or their website.
• Someone will listen first and let you set the pace.
• You don't have to know what's wrong or how to describe it — they're used to helping people start from anywhere.
• If they're not the right fit, they can usually point you toward something that is.

Questions people often ask

• While you wait or decide: slow your breathing — in for 4, hold for 4, out for 6. Repeat a few times.
• Cold water on your wrists or face can take the edge off acute panic in a minute or two.
• If life is in danger right now, call 111 instead of waiting.