Mental health & wellbeing support
Whether you are a student, a teacher, a parent or simply someone having a hard time, you are in the right place. Free, confidential help is available in South Africa, and reaching out is the first step.
Download the printable help card (PDF)In immediate danger, or about to hurt yourself or someone else?
Do not wait. Call emergency services now, or go to the nearest hospital casualty and tell them it is an emergency.
Talk to someone now
These lines are free or low-cost and staffed by trained counsellors. You do not need to be in a crisis to call. On a phone, tap a button to dial.
SADAG Suicide Crisis Line
24 hours, toll-free
If you are thinking about suicide or self-harm, or you are worried about someone who is.
Call 0800 567 567Cipla Mental Health Helpline
24 hours, toll-free
A trained counsellor for any mental health crisis.
Call 0800 456 789SMS 31393
Lifeline South Africa
24 hours
Confidential emotional support and counselling. Shared-cost number, so network rates may apply.
Call 0861 322 322Gender-Based Violence Command Centre
24 hours, toll-free
If you or someone you know is being abused or is unsafe at home.
Call 0800 428 428Substance Abuse Helpline
24 hours, toll-free
Support for alcohol and drug use, for you or someone close to you.
Call 0800 12 13 14SMS 32312
For learners, students and teachers
Exam pressure, bullying, anxiety, burnout or just a heavy term: these lines are made for young people and the people who work with them.
Childline South Africa
24 hours, toll-free
Free, confidential support for children and teens: bullying, abuse, fear, or just needing someone to talk to.
Call 0800 055 555Destiny Helpline for Youth & Students
8am to 8pm, toll-free
Run with SADAG. Exam stress, anxiety, low mood, relationships and life at school or campus.
Call 0800 41 42 43Higher Health
Toll-free
Support line for students and staff at universities and TVET colleges.
Call 0800 36 36 36Closer to home
Most schools have a School-Based Support Team or a counsellor, and every public university and college has a free student counselling centre. Ask your teacher, principal or student affairs office. If you are a teacher or lecturer worried about a learner, share your concern with that team rather than carrying it alone.
Self-care toolkit
Small, practical things that help with everyday stress. They support professional care; they do not replace it.
Grounding: the 5-4-3-2-1 method
For sudden panic or racing thoughts. Move slowly through your senses and name:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Slow breathing
Breathe in through your nose as the circle grows, and out slowly through your mouth as it shrinks. A few minutes can settle your body.
About 4 seconds in, a pause, then 4 to 6 seconds out.
Study and work balance
- ✓ Break big tasks into small ones and start with the smallest.
- ✓ Work in blocks of 25 to 45 minutes, then take a real break away from the screen.
- ✓ Set a daily stopping time, even in exam season or a heavy term.
- ✓ Tell someone when the load is too much. Asking early is easier than asking late.
Sleep, food and routine
- ✓ Keep regular sleep and wake times, and keep phones out of reach at night.
- ✓ Eat regular meals and drink water. A hungry, tired brain feels more anxious.
- ✓ Move a little each day, even a short walk outside.
- ✓ Stay in touch with a friend or family member, even when you do not feel like it.
When to reach out for help
Consider talking to someone if, for more than a couple of weeks, you notice:
- Feeling hopeless, empty or constantly on edge
- Losing interest in things you normally enjoy
- Sleeping or eating much more or much less than usual
- Pulling away from friends and family
- Thoughts of harming yourself or not wanting to be here
If someone you know is struggling
- Ask them directly how they are. Asking about suicide does not put the idea in their head.
- Listen without judging or rushing to fix things.
- Encourage them to speak to a counsellor, doctor or one of the helplines above, and offer to sit with them while they call.
- If they are in immediate danger, do not leave them alone. Call 112.
Finding help near you
Wherever you are in Gauteng, the Free State or elsewhere in South Africa, these are good places to start.
Get a referral
SADAG can refer you to a psychologist, psychiatrist or support group in your area. Call the SADAG Mental Health Line on 011 234 4837 (office hours).
Visit a clinic or casualty
Your nearest public clinic can assess you and refer you onward. Hospital casualty departments handle mental health emergencies at any hour.
Through school, campus or work
Ask your school's support team, your campus counselling centre, or your employer about an employee assistance programme. These are often free and confidential.
Download the printable help card
A free PDF for schools, churches, clinics, offices and homes. It has a notice-board poster with all the helplines on this page, plus a sheet of ten cut-out wallet cards. There is also space to write in your own counsellor or support contact.
- ✓ A4 poster for notice boards
- ✓ 10 wallet-size cards per sheet
- ✓ Prints in colour or black and white
Asking for help is a sign of strength, not weakness.
You do not have to carry everything by yourself. There is always someone ready to listen, and things can get better.
This page is general information and is not medical advice or a counselling service. NexWave Solutions does not provide clinical care. Helpline details were last checked in October 2026. If a number no longer works, please let us know so we can fix it.