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Te Whare Tapa Whā


Connection to the land and roots 


Whenua is the place where you stand. It is your connection to the land – a source of life, nourishment and wellbeing for everyone.

Whenua includes soil, rocks, plants, animals and people – the tangata whenua. We are linked physically and spiritually to the land – it is the earth through which you are connected to your tūpuna/ancestors and all the generations that will come after you.

You can also think about whenua as your place of belonging – that means the spaces where you feel comfortable, safe and able to be yourself. It could be around your friends, at home with whānau, as part of a sports team or even at your place of study or mahi/work.

Why is whenua an important way to wellbeing?

Everything in the Māori world has a life force, the mauri, and when our natural resources are not looked after, this life force is weakened. This has a direct impact on mental health and wellbeing.

Exploring your way to wellbeing through the whenua:

Korihi te manu/ The bird sings

Tākiri mai i te ata/ The morning has dawned

Ka ao, ka ao, ka awatea/ The day has broken

Tihei mauri ora/ Behold there is life.


whenua 5

 Photo Credit: @the.mint.trip



Taha Hinengaro

Mental and emotional wellbeing

What is taha hinengaro?

Just like your physical health, your taha hinengaro/mental and emotional wellbeing needs to be taken care of. Taha hinengaro is your mind, heart, conscience, thoughts and feelings. It’s about how you feel, as well as how you communicate and think.

Why is taha hinengaro an important way to wellbeing?

Taking care of taha hinengaro is important for everyone, regardless of whether or not you’ve experienced mental illness or distress.

When your taha hinengaro is strong, you can better cope with the ups and downs of life. You can express your feelings and reach out for support from friends, whānau and hoamahi/colleagues if you need to.

Exploring your way to wellbeing through taha hinengaro


hinengaro 1

Photo Credit:@britmuminnz

Taha Tinana

Physical Wellbeing

What is taha tinana?

Taha tinana is your physical wellbeing. It is about how your body grows, feels and moves and how you care for it.
Taha tinana is just one aspect of health and wellbeing and cannot be separated from all others.

Why is taha tinana an important way to wellbeing?

Trying to nourish and strengthen your physical wellbeing will help you to cope with the ups and downs of life. Feeling physically well helps us to feel mentally well. Having strong taha tinana means we can be there for our whānau and take leadership in helping our loved ones live longer, healthier lives too.

It’s important to acknowledge that sometimes your taha tinana may not be as good as you’d like it to be, and this might be beyond your control. What’s important is that you take care of your taha tinana and do what you can to nurture it, regardless of your current physical abilities.

Exploring your way to wellbeing through taha tinana

• Make a commitment with your whānau, friends or hoamahi/colleagues to pick one thing you could each do to improve your physical wellbeing. It could be supporting one another to quit smoking, drinking more water, having regular lunch breaks or eating more fruits and veggies. Start small and encourage each other to keep working at it!

• Look at how accessible your surroundings are people who may be using wheelchairs or other mobility supports to get around. Visit www.beaccessible.org.nz for more information on how you can make life easier for people living with a disability.

• Make physical activity fun and social. Get the whole whānau together for a walk after dinner, hold a whānau dance-off, play tag with your tamariki after school or kura, take a bike ride to your favourite park for a picnic with a friend or try out an online yoga or tai-chi course.

• Challenge yourself and set a goal! Ever wanted to run a half-marathon? Start slow and build up from a walk, to a jog to longer bursts of running. If running isn’t your thing there are heaps other activities you could try – swimming, waka ama, dancing – choose something that makes you feel your best!

• Try a body scan meditation. Notice where you might be holding tension and learn how to breathe deeply and release the tension from your body. This is a great practise to do at the end of the day.

• Been to the doctor lately? If not, you might like to consider visiting your local GP or hauora for a general check-up. It’s also a good time to ensure you’re up to date on things like free screening programmes.

• Take time to learn about any health issues that may run in your whānau and what steps you can take to prevent or manage it.

• Kai nourishes your body. Take some time to prepare some healthy meals for the coming week. Check out YouTube for recipe ideas and demonstrations. You could hold a MasterChef competition with friends or whānau!


Credit fleuresqueandco

Photo Credit: @fleuresqueandco

Taha Whānau

Family and social wellbeing 

What is taha whānau?

Taha whānau is about who makes you feel you belong, who you care about and who you share your life with.

 Whānau is about extended relationships – not just your immediate relatives, it’s your friends, hoamahi/colleagues, your community and the people who you care about. Everyone has a place and a role to fulfil within their own whānau and whānau contributes to your individual wellbeing and identity.

 Why is taha whānau an important way to wellbeing?

 Spending time with whānau, doing things for them and getting involved gives you a feeling of purpose, connection and wellbeing. It benefits you and builds the strength of your whole whānau. As a core source of strength, support, security and identity, whānau plays a central role in your wellbeing.

 Exploring your way to wellbeing through taha whānau


whanau 1

Photo Credit: Toni Touche


Taha Wairua

Spiritual Wellbeing 

What is taha wairua?

Taha wairua explores your relationship with the environment, people and heritage in the past, present and future.

Your spiritual essence is your life force – your mauri. This is who and what you are, where you have come from and where you are going.

The way people view wairua can be very different. For some, wairua is the capacity for faith or religious beliefs or having a belief in a higher power. Others may describe wairua an internal connection to the universe. There is no right or wrong way to think of or experience wairua, but it is an important part of our mental wellbeing.

As part of exploring your way to wellbeing we encourage you to think about what wairua means to you and the things you can do to strengthen your wairua.

Why is taha wairua an important way to wellbeing?

Feeling comfortable in your identity, values and beliefs helps you feel secure in who you are and what you stand for. When you are content with yourself it is easier to cope with challenges, build strong whānau relationships and discover the things that uplift you.

Exploring your way to wellbeing through taha wairua

wairua 2

Photo Credit: Chaney Manuel 

Wellbeing stories

Find out how these these Kiwis are exploring their wellbeing

Wellbeing after injury

When endurance runner Emma Timmis received an injury meaning she could no longer run, her whole life was turned upside down.

But the 35-year-old rock climbing instructor has used the experience as a way to slow down, be in the moment and focus on other elements in her life that keep her well.

Emma, orginally from England, moved to Queenstown almost four years ago.

“I’ve been doing long distance running for 23 years – my whole life has been centred around being active. In 2014, I was the first person to run across Africa which is 4,000km. I get a big buzz from pushing my limits,” says Emma.

Mental health impacted by injury

In 2017, Emma felt a pain in her leg and had to give up her running dreams.

“I struggled to get any kind of diagnosis. Nothing was resolving the pain. Some doctors even told me there wasn’t anything wrong with me.”

Emma says from that moment her whole life changed.

“I could no longer do what I loved and even my job suffered – I had no income coming through and no independence. It completely changed my life. I hit rock bottom and was diagnosed with depression and anxiety.”

Emma had to change her usual attitude of “the harder you work, the better you’ll do” and come up with new coping strategies.

“This has been the hardest time of my life but I’ve also learnt so much to a point that I probably wouldn’t change anything.”

Setting small goals to stay well

Keeping mentally well took on a completely new meaning for Emma who had to adapt to a more sedentary lifestyle due to her leg pain.

She started with setting small goals, because at first Emma says she struggled to sit still for longer than 45 minutes.

“To stay well, I meditate to be more in the now. As an athelte, I was so used to looking forward to the future so it’s a good way for me to be still.

“I also do art which ties in with mindfulness. It quietens my mind and I stay calm. I also do yoga – it’s a way for me to be able to still move my body.”

Screenshot 435

Going outside and sitting in nature is something Emma once thought was pointless unless she was being active – now it’s something she happily does to just listen to the birds and feel the air on her skin.

Advice to others going through difficult times

Emma says one of her ways to wellbeing is opening up to others.

"Find someone that can listen to you without judgement but don't be ashamed to seek medical help if you need it. I’ve been a person that blocks out negativity in the past, but I’ve since realised that you can’t just hide these feelings. Instead this vulnerability has made me stronger and given me a new sense of resilience.”

Emma knows when her wellbeing isn’t strong when she starts to lose control of the things that are good for her.

“I start to make poor choices with socialising by staying away from those situations and I make poor choices with food. These are my signs that my wellbeing is out of balance.”

Emma says this Mental Health Awareness Week (MHAW) she will put even more emphasis on doing the things that make her feel good – yoga, meditation, art and nature.

“A local organisation is running free yoga classes in Queenstown for MHAW so I’ll definitely be going to that.”

Holistic wellbeing focus

Wairau Valley Special School is using Mental Health Awareness Week (MHAW) as an opportunity to support student and staff wellbeing in a holistic way.

The school, based in Glenfield in Auckland, caters for students with a wide range of disabilities.

Teacher Karen Ramsay says that while their students face challenges, the school has moved away from the deficit model and sees each student as an individual with unique needs, feelings and strengths.

“Participating in MHAW helps us to ask ourselves: Are we thinking about each student’s spiritual wellbeing, mental and emotional wellbeing, physical wellbeing and family and social wellbeing? How are we communicating with the student’s family and caregivers?”

Tailoring MHAW for individual needs

MHAW is also an opportunity for the school to build on their pre-existing knowledge of Māori health model Te Whare Tapa Whā and the Five Ways to Wellbeing.

“At our teacher only day earlier in the year, we introduced the Five Ways to Wellbeing and Te Whare Tapa Whā. So for us, MHAW is about building on what we already know,” says Karen.

They also want to share more information about Te Whare Tapa Whā and the Five Ways to Wellbeing with each student's whānau and found using the MHAW school blurb helpful.

Since the school caters for students aged 5–21, teachers are encouraged to choose which MHAW resources are suitable for the learning level of their class group.

“It’s not a one-size-fits-all approach for us – it’s about what will be engaging and suitable for each student. Teachers can adapt the content to suit the needs and interests of their students.”

MHAW activity plan

Wairau Valley Special School has aligned their MHAW activities with Te Whare Tapa Whā with activities for staff and students:

Whenua – Whakataukī/proverbs will be left on staffroom and classroom tables for people to have a kōrero about over a tea or coffee.
Hinengaro – Gratitude windows. Students and teachers will be given chalk to write what they’re grateful for on classroom windows. At the staff meeting, there will be a quiz about the Five Ways to Wellbeing, Te Whare Tapa Whā and their local Kaipatiki history.
Tinana – A fitness programme for staff and students to take part in a way that suits their level of mobility and fitness.
Whānau – Shared kai/food for the wider school community to whakawhanaungatanga/connect.
Wairua – Kindness post cards. Staff will write a compliment on a post card for their colleagues.

Focussing on wellbeing goes beyond MHAW for Wairau Valley Special School. Karen says they are committed to developing a flourishing school culture with hauora/wellbeing at its heart. 

“For us, MHAW is about how we can support our students, engage with their whānau, and further develop the understanding of our staff."

Student-led MHAW

Waiheke High School is running a student-led Mental Health Awareness Week (MHAW) to ensure it has a lasting impact on their students.

Usually the school’s MHAW celebrations are run by school staff – but this year is different.

Their mid-week MHAW is being run by the school’s Peer Sexuality Support Programme (PSSP) students and senior student peer mediators.

“A student-led MHAW means it’s going to be more effective,” says Waiheke High School nurse Maggie Lethwaite. “If I was leading this, it wouldn’t have as much impact – student-to-student is powerful.”

Celebration underpinned by Te Whare Tapa Whā

On the Wednesday during MHAW, students will set up a billboard with a diagram of Te Whare Tapa Whā.

The point of the activity is to encourage students to explore their way to wellbeing, learn more about Te Whare Tapa Whā and test their knowledge of Te Reo Māori.

Te Whare Tapa Whā is a Māori health model which underpins MHAW. It describes wellbeing as a wharenui/meeting house.

“Te Whare Tapa Whā is ingrained in our school culture. I talk about it all the time – and most of the students know about the health model and most of the teachers understand it,” says Maggie.

“Students will be asked what each element of Te Whare Tapa Whā means to them. They can also attach post-it notes on the billboard explaining what has made them feel good in the last month. Each student that participates will receive a MHAW sticker.”

Making MHAW work for the school

While MHAW is a week-long campaign, Waiheke High School students have tailored their plans to suit the needs of their school.

“With exams coming up, we’ve decided to run MHAW on one day rather than the full week. In order to achieve real change, I think you need to keep it simple,” says Maggie.

Maggie says taking part in MHAW helps spark conversation about wellbeing between students and normalises the conversation.

“MHAW helps students feel comfortable to come forward for help early, and this is really important.”

Kohi to koha

It might be the first time Te Kura Taumata O Panguru is participating in Mental Health Awareness Week (MHAW), but wellbeing is ingrained in the culture of the kura/school.

Tauira/students and kaiako/teachers at the North Hokianga kura have joined forces to plan their first MHAW activities, which are aligned with Te Whare Tapa Whā and the Five Ways to Wellbeing.

“We do everything collectively here. An activity we’ve planned together is a daily waiata,” says Principal Mina Pomare-Peita. “We’ll take a break at morning tea, stand up and sing a waiata each day together.”

Other MHAW activities include taonga tākaro and other traditional Māori games which Mina says are being revived at the kura.

“We’ll also make special emphasis on providing services for students who might want extra support throughout the week,” she says.

Mina has been the principal of Te Kura Taumata O Panguru for 19 years. All 104 of her students are of Māori descent.

Outside of MHAW, Te Kura Taumata O Panguru has a unique way of looking after the wellbeing of their tauira – by regularly volunteering for Department of Conservation (DOC).

“I explain to my students that volunteering is “kohi to koha”. That means we gather and collect to give to the world or the kaupapa unconditionally and without expecting anything in return,” says Mina.

Reengaging with the whenua for positive wellbeing

Volunteering is her way to help boost the wellbeing of rangatahi by reengaging them with the whenua, helping them to understand the concept of giving back and seeing more of Aotearoa. 

“Encouraging them to volunteer and reengage with the whenua gives them a sense of connection and helps them learn more than I think any science class can.”

Reconnecting rangatahi with the whenua is Mina’s passion. She feels Māori have lost their connection with the whenua over time through colonization, having a huge impact on their wellbeing.

“We talk about Tangaroa, Papatūānuku and Ranginui all the time – but to connect with them, we have to do more than talk about them. We have to be with them.

“Helping rangatahi to do this will help them understand what we mean when we say we whakapapa to the whenua.”

Other benefits of volunteering

Mina says volunteering is also about whakawhanaungatanga, showing tauira that there are people and adults they can trust.

“I want our students to trust and open up to us. I want them to feel safe, not vulnerable.”

In the July school holidays this year, Mina and seven Te Kura Taumata O Panguru tauira aged 10–16 volunteered at DOC's Operation Tidy Fox on the West Coast of the South Island.

The journey to get there took two days and 1,300km. For many, it was their first trip to the South Island.

"They got to explore more of Aotearoa, see snow-capped mountains and go on the Interislander. It’s all about showing them there is air to breathe and land to look at, while doing their bit for the planet," says Mina.


From a gratitude wall and breakfast panel, to running clubs and flax weaving, AIA New Zealand has a range of plans on offer this Mental Health Awareness Week (MHAW) to help their people explore their way to wellbeing.

The Auckland-based life insurance company has taken part in MHAW since 2014. It’s a cause AIA takes pride with being involved in, says chief customer officer Sharron Botica.

“The response from staff has always been awesome and our people know how important positive mental health is for Kiwis, so they love getting involved,” says Sharron.

Aligning activities with Te Whare Tapa Whā

The company is running a special wellbeing breakfast panel during MHAW for all AIA staff and Smales Farm businesses in Auckland.

Sharron is on the panel, alongside AIA ambassador and former Dancing with the Stars contestant Jess Quinn, Spark’s Grant Pritchard and Mental Health Foundation (MHF) employee Janet McAllister.

They’ve aligned the rest of their MHAW activities with the Five Ways to Wellbeing and Māori health model Te Whare Tapa Whā:

Whenua: Gratitude Wall with prizes for participating.
Hinengaro: Flax weaving workshop, along with the Q&A breakfast panel.
Whānau: Team activities across AIA.
Tinana: Yoga classes and AIA Vitality Run Club led by AIA ambassador and former All Black Ian Jones.
Wairua: During the week, AIA will match staff and customer active benefits donations to the MHF.

Impact of large-scale integration on staff wellbeing

Sharron says AIA has recently been undergoing a large-scale integration with significant organisational change – merging Sovereign with AIA New Zealand.

“We recognise the stress that this type of change can put on individuals and their wellbeing. To address this, we have introduced resilience and change workshops and online learning resources,” says Sharron.

She says mental wellbeing is treated the same as physical wellbeing at AIA, and the company recognises the impact of poor mental health on performance at work.

“Our staff are offered support in a number of ways – and we acknowledge that one size does not fit all and that support needs to be tailored to the person,” she says.

Internal wellness programme

AIA offers staff support through their AIA Vitality programme, which launched in August 2019.

AIA Vitality provides employees with access to smoking cessation workshops, discounted medical checks, dietician appointments, mole maps and other services that can contribute to positive wellbeing.

The programme encourages staff to increase their exercise, healthy sleeping habits, and regular medical checks through rewards and points.

“An additional staff benefit is a quarterly recharge day. This additional day of leave is available for staff to use each quarter as an opportunity to relax and take some time to concentrate on themselves," says Sharron.

Photo Challenge winner

Ko Hikurangi te maunga Hikurangi is the mountain
Ko Waiapu te awa Waiapu is the river 
Ko Horouta te waka Horouta is the canoe
Ko Ngāti Porou te iwi Ngāti Porou is the tribe
He uri hoki tēnei o Te Aitanga a Hauiti me Ngāti Konohi I also descend from Hauiti and Konohi 
Tihei mauri ora Behold the breath of life
Ko Chaney Manuel ahau My name is Chaney Manuel

Chaney Manuel keeps her Whare Tapa Whā well balanced through her mahi, whānau, iwi and regular activities of netball, kapa haka, waka ama and hikoi.

Mental Health Awareness Week (MHAW) 2019 is inspired by Te Whare Tapa Whā, a Māori health model that describes health as a wharenui/meeting house with four walls.

The walls represent wairua/spiritual wellbeing, hinengaro/mental and emotional wellbeing, tinana/physical wellbeing and whānau/family and social wellbeing. Our connection with the whenua/land forms the foundation.

In 2018, Chaney won the MHAW Wellbeing Photo Challenge with an image of her 8-year-old daughter Aniwa and 10-year-old niece and god daughter Rangimarie.

Story behind the photo

Aniwa and Rangimarie were role-playing a pōwhiri on their marae in Uawa when Chaney took the photo.

“Uawa is a beautiful little town about 45 minutes northeast of Tūranga-nui-a-Kiwa/Gisborne. It's significant to me and my whānau – this is where my great grandmother is from and the place I want myself and my baby to grow together,” Chaney says.

“As children, my siblings and I never really had much to do with our marae, whenua or iwi. This was probably because we were always on the move. But I always felt like something was missing and I didn’t feel connected.

“Four years ago, we moved to Uawa so we could grow together surrounded by our reo, whakapapa, whenua, iwi and for Aniwa to make life-long relationships and connections.”

Chaney 2018 winnter

Capturing key moments with her Nikon camera

Taking out the MHAW challenge meant Chaney was lucky enough to win a camera thanks to our friends at Nikon New Zealand!

In June 2019, Chaney’s kapa haka group, Te Aitanga a Hauiti ki Uawa, travelled to Tahiti for a cultural exchange and she was able to use her Nikon camera.

“I was fortunate enough to be the photographer for our trip. I have also used it to take photos at work (at kohanga/pre-school) and used it to take our 2018 official kohanga photo.”

Wellbeing Photo Challenge

The Wellbeing Photo Challenge runs from 23–27 September and the daily themes are aligned Te Whare Tapa Whā.

To get involved and to learn more about these daily themes and what they mean, register for the challenge! 

Check out photography tips and daily theme advice from our judge and Nikon NZ ambassador, Esther Bunnings!

Take part, and just like Chaney, you’ll into the draw to win daily prizes plus a grand prize of a Nikon D3500 camera worth $799.

Latitude Financial Services

Investing in staff wellbeing

Participating in Mental Health Awareness Week (MHAW) is one strategy Latitude Financial Services has in place to boost staff wellbeing.

Latitude Financial Services is a financial services company based in New Zealand and Australia. In New Zealand, they have a total of 420 staff.

Corporate affairs leader Frederika Walls says the company is always looking for ways to enhance how they can boost their people’s wellbeing.

“Investing in wellbeing is good for productivity, helps to decrease stress and improve engagement. We know how important it is to prioritise wellbeing in the workplace and it’s important that our staff know we prioritise their wellbeing too,” says Frederika.

“Our staff are the key success factor in our business and looking after their wellbeing is a smart investment.”

Latitude Financial Services and MHAW

Latitude Financial Services will be participating in MHAW in 2019 by holding rōpū/team events that encourage hoamahi/colleagues to connect with each other and share their experiences if they feel comfortable to.

This year they plan to have Diversi-tea Kōrero Card stations around the office and will ask team leaders to run the activity with their rōpū throughout the week.

“We participated in MHAW for the first time in 2018 and the staff response has been fantastic. We emailed out advice on how to participate in each daily theme, placed mindful colouring stations around the building and had a visit from Auckland Puppy Rescue,” says Frederika.

“Along with MHAW, we support Pink Shirt Day [a bullying prevention campaign] and try to make sure that we are talking about mental health throughout the year – it’s so important to talk about mental health on a regular basis.”

Frederika says participating in MHAW and Pink Shirt Day is about fostering an inclusive culture where people feel safe to be who they are and know who to turn to when they need tautoko/support.

Internal programmes and policies

One way of ensuring this happens is through their ‘Workplace Behaviour’ policy. This covers everything from expected behaviours, to ways to raise concerns or complaints – through integrity leaders or anonymously if staff don’t feel comfortable reporting issues openly.

Latitude Financial Services also has an Affinity Programme, which is an employee-led network with four pillars; connectors, volunteers, healthitude, and diversity and inclusion.

Each pillar has different team members, a team lead and holds regular internal events.

“Any employee can be involved in the Affinity Programme. We see it as a development opportunity in terms of leadership, developing budgeting skills and meeting new people across different departments,” says Frederika.

Frederika says Latitude Financial Services has also partnered with the Commission for Financial Capability (CFFC) to run a Financial Capability Programme, which involves internal workshops where staff can attend for two hours each week during work hours.

The programme is designed to build the capability and financial literacy of employees, which can play a key role in wellbeing.

Like Latitude Financial Services, boost the wellbeing of your hoamahi/colleagues this MHAW and Explore your way to wellbeing – Whāia te ara hauora, Whitiora!

Lara's journey to wellbeing

When Lara decided it was time to exercise and be active, she didn’t realise the positive effects it would have on her career, her relationships, and her anxiety and depression.

Lara, a busy desk-bound Department of Conservation (DOC) employee, credits being active for changing her life for the better.

Gone are the days of experiencing intense headaches, taking medication for stress and having trouble sleeping.

“I’d go home from work, eat, and collapse into bed but I’d only sleep for four hours a night. After months of that, I was in a dark place. I had to do something,” Lara says.

The answer came in the local newspaper – a six-week body blitz at the gym was starting up, and Lara plucked up the courage to join in.

“The support is amazing at the gym. I go four days a week, but I also go on outdoor walks during the weekend – I enjoy the fresh air and listening to my own music.”

Lara has lost weight but says the focus is more about overall health and wellbeing.

“I’ve stopped smoking and now only vape; my skin is much better due to the anxiety dropping away. The outdoor exercise has given me new, big spaces to enjoy and it helps me feel stronger inside my mind and body.”

For work, it means those crashing headaches are gone for Lara.

“Walking outdoors has really helped reduce the depression. I feel fantastic. I’m more engaged with my team at work and have stopped sitting at my desk blocked off with my headphones on. As a team we recently went out to a sanctuary and I did some planting – it was great to participate alongside my workmates.”

Lara’s new active journey makes a big difference to her wellbeing; now she connects better with her kids, friends and workmates, and noticing the good in things is becoming usual.

She puts a lot of her new confidence and contentment down to being able to get out and smell the te kōuka/cabbage trees, or the salt off the karekare/waves.

“I’ve pulled myself away from the negative stuff. I’m not sweating the small stuff. I’m me, and that’s who you get. Getting outside and breathing just feels so much better in my head, and my heart.”

This year, MHAW will be held on 23–29 September 2019. We’re encouraging Kiwis to take notice of what makes you feel good, just like Lara, and Explore your way to wellbeing – Whāia te ara hauora, Whitiora!

Workplace Challenge 2018

Ministry of Justice in Gisborne has won the Mental Health Awareness Week (MHAW) Workplace Challenge in 2018.

It was the first time Ministry of Justice in Gisborne had celebrated MHAW, Court Registry Officer Julie Hollamby says.

Together, the team at the Ministry of Justice realised the importance of looking after their mental health, and this was the highlight of the challenge for them.

"Mental health is as important as physical health – they run side-by-side. This week gave us time to pause and reflect on things that truly matter, such as nature and how to embrace it in our work environment,” Julie says.

“What a breath of fresh air it has been reconnecting with our surroundings and nature.”

Another highlight for the team was how taking part in the workplace challenge helped them to continue their te reo Māori journey as a workplace. Julie says her team is lucky to have their manager, Kaurauria Ruru, support staff through to learn te reo Māori.

“We were also very fortunate to have Te Aturangi Nepia-Clamp (an artist/carver) speak to us about Te Tauihu/the waka prow – this has stood outside the courthouse for many years, yet we never knew the significance. All staff who attended commented about how this changed their view on the carving, knowing what it really was about.”

Ministry of Justice Gisborne have won a $200 morning tea for up to 30 people with by submitting a stunning PowerPoint they created of their MHAW activities.

During MHAW, the team held different activities that encompassed the Five Ways to Wellbeing, the Maramataka and/or Māori ancestral knowledge.

Staff shared they saw MHAW as an opportunity to discuss mental health more frankly and openly in the workplace, and Julie knows these new attitudes will stay with the team and be regularly incorporated into their work days.

Washing away raru/worries

To mark World Mental Health Day on Wednesday 10 October, Healthy Families have organised a rare event which will give people insight into an ancient Māori practice used to wash away raru and bring in new life force energy and wellbeing.

The practice integrates the Maramataka, or Māori lunar calendar, with the ocean’s tidal flows, explains Mason Ngawhika, Kaiārahi Māori for Healthy Families Manukau.

“Our tūpuna/ancestors developed the Maramataka based on their close relationship and understanding of our natural environment. It connects the whenua/land, rangi/sky and moana/sea and tells us what days are best for planting, fishing and harvesting. It also tells us what days are considered high energy, or low energy and how to best spend our time,” Mason says.

“On Wednesday 10 October 2018, the moon will be in its 'tirea' phase which is what we call a low energy day, which is the perfect time to focus on our mental health and wellbeing.”

To help people revitalise, Healthy Families are inviting people to join them in casting their worries into the Manukau Harbour.

“When the tide reaches its peak at 12.15pm, there will be a short period of tai matatū/slack tide, followed by a gradual momentum shift as the harbour waters begin to ebb. Once the tide increases in speed and momentum, this is a perfect time to practise what we call pure, or to recite cleansing karakia where our raru, or issues and stresses may be cast out on the outgoing tide,” explains Mason.

“Even if people don’t know karakia or te reo, they can still cast out negativity in any language, including through thought. Often a physical symbol such as a leaf can be placed on the outgoing tide as a physical manifestation of what is being released to the moana/sea.”

As part of this cleansing practice, people will have the opportunity to experience the shift in energies as the tide comes in.

“The tai whanake is the halfway point on an incoming tide and it is when the hihiri/energy is at its highest. This is the perfect time to practise breathing; deep breaths in, deep breaths out. It is good to focus on goals that need to be achieved, recite personal affirmations, practice karakia or just sit and be present in the moment.”

The event will include a kōrero/talk on the Maramataka and how it can be used to enhance wellbeing. This will be led by the learned Matua Rereata Makiha. 

Following the kōrero, people will be encouraged to replicate the process of the pure in their own way. The event will end with kai.

“It is our hope that people will feel the benefits of this natural daily phenomenon, share it with their whānau and friends and make it a regular practice to restore their connection to the moana and boost their mental wellbeing.”

Event Details:

Time: 11.45am

Location: Mangere Bridge Boat Club Jetty

Maramataka & wellbeing

Outside the Civic Square in the Manukau CBD stand 12 carefully carved pou, which tell the stories of the stars, seasons and moon phases, creating a unique Maramataka/Māori lunar calendar compass.

The Maramataka, which means the turning of the moon, guides us on how to interact with the natural world for optimal health, wellbeing and healing. It uses tohu/signs which indicate the best days for planting, fishing and harvesting and tell us what days are considered high energy, or low energy and how to best spend our time.  It tells us when we should rest and recharge and when it is time to move our tinana/body or re-energise ourselves by trying something new.

The mobile Maramataka compass was created as part of the Te Mata o Rehua carving symposium to celebrate Matariki and help lift Māori wellbeing in the Manukau region.

Mason Ngawhika, Kaiārahi Māori for Healthy Families Manukau, says the carvings weigh about a tonne, and were created by a group led by Darryl Thompson (Ngāti Kahungunu) and Filipe Tohi (Tonga).

The carvers included five people who were once rough sleepers in the Manukau area. The group also included mana whenua carvers led by master carver Ted Ngataki.

“The carvings are a physical interpretation of the Maramataka which is becoming more widely used as Māori reconnect with the ancient practices used by our tūpuna/ancestors, and the knowledge becomes more profound,” says Mason.

“The Maramataka is centred around our relationship and understanding of the environment and the interconnectedness of the whenua/land, rangi/sky and moana/sea. When our connection to nature is strong we know our wellbeing -  physical, spiritual and mental, can thrive."

The carvings are just one of the many ways Healthy Families South Auckland,  Panuku Placemaking South,  The Southern Initiative and other Māori organisations are working to support the wellbeing of the South Auckland community.

“Manukau was a place that people flocked to for its warm climate, rich fertile soil and its access to two large harbours. We need to restore that by cleaning our rivers and reserves, having careful and considered development and nurturing an environment where people can connect to the whenua/land and the abundance of wellbeing it provides – when the land is well, the people are well. He pai te whenua, he pai hoki ngā hua.”

The portable pou will go on to be used for multiple purposes, including as a teaching resource for the community, connecting with and discussing traditional Māori systems in accordance with the Maramataka.

“It’s our hope that we will continue to build an eco-system of Maramataka practitioners who can teach others the importance of tuning in to the ebb and flow of nature, to boost wellbeing," says Mason.

A two-week long MHAW

Department of Corrections is going the extra mile to look after its people with a two-week Mental Health Awareness Week challenge.

An internal programme, ‘Your Mental Health Matters’, will launch during week one in the lead-up to the official Mental Health Awareness Week (MHAW) held on 8–14 October.

Department of Corrections principal health and wellbeing advisor Sarah Harmer says week one aims to build awareness, whereas week two is where the behaviour change element comes in.

Videos from the ‘Your Mental Health Matters’ programme will launch to staff during week one. The videos cover different topics, including:

- Ways to talk about mental health in the workplace

- How do you achieve positive mental health?

- How do you talk to someone about mental health?

- How do you bounce back from a setback?

- What else is the Department of Corrections is doing for staff wellbeing?

“It’s really about starting the conversation – it’s not rocket science. We want staff to feel that we’re a source of help and that we’re willing to help or point them in the right direction,” Sarah says.

After MHAW, Department of Corrections plan on launching its “micro-learnings” programme, which is based on resources developed by the Mental Health Foundation.

Sarah says the micro-learnings is based on Māori health model Te Whare Tapa Whā, Open Minds and the Five Ways to Wellbeing. It discusses the signs and symptoms of mental illness, how to talk with colleagues about mental illness and sources of help.

It equips leaders with tools and methods to help them create a positive safety culture in their teams and across the organisation.

“We want leaders to be having these important conversations with their teams.”

Other wellbeing initiatives will slowly be launched later in the year, including how to manage your own mental health in the workplace, which addresses the specific challenges of working in a prison environment and a term called “corrections fatigue”.

“Corrections fatigue is the result of dealing with high-risk people, shift-work, aggression and violence and how they can have an impact on our wellbeing,” Sarah says.

“It’s about acknowleding that the work out staff do is so important to the safety of all New Zealanders – it can be tough work and not every day is a good day, so here are some strategies to help you look after yourself.”

Prioritising routine, relaxation, positive relationships outside work and balancing work with life are suggested strategies.

“We hope this will remind staff that there is hope, and most people in this world are really good people.”

During MHAW week, Department of Corrections is joining in on the Wellbeing Photo Challenge and staff are encouraged to get out into nature.

View our workplace resources, merchandise and the MHAW Workplace Challenge, here.

MHAW helps student stress

An Auckland College has held their student-led Mental Health Awareness Week (MHAW) a month early before exam stress kicks in.

Lynfield College in Mount Roskill held their MHAW on Tuesday 11 September.

Watch Lynfield College talk about how they Let Nature In!

The celebrations were organised by Peer Sexuality Support Programme (PSSP) students, who decided to run it for a day rather than a whole week.

Catherine Barker, English and media studies teacher and PSSP coordinator, helped the students organise the event.

“The students came up with everything – how the day would be run and how to engage students. Many of them are in other committees such as the Safe Schools Committee, SKITTLES (LGBTQIA+ group), and some are part of Student Executive. It’s a great mix.

 “They felt it was really important to run our Mental Health Awareness Week celebrations before the September exams started.”

MHAW helping students get through exam stress

She calls this period “peak stress time” and wanted to create awareness of mental health to encourage students to take care of theirs if they’re not feeling 100%.

“Mental health is so important. We need to create awareness about it so students know they don’t have to be studying every minute of every day for exams. We want to show them it’s important to take time out for yourself. Bringing awareness to this has real long-term health benefits.”

Activities run on the day

Activities held during lunch time included mindfulness, colouring-in and receiving gift bags. Inside the gift bags were Five Ways to Wellbeing cards, MHAW stickers, pencils with positive affirmations, herbal tea, and a local Warehouse donated note pads.

“The students had such a good time. Some simply thanked us for promoting mental health as they find it really important. We’re currently recruiting for the 2019 PSSP group and that afternoon we had many students emailing to express their interest. It was pretty awesome,” Catherine says.

She says creating awareness of student wellbeing is a priority at Lynfield College.

“Student wellbeing is a huge focus; not just for the PSSP team, but for the whole school. We’re very aware of the mental illness statistics and we want students to know the school is there for them."

Photo Challenge Winner

A young aspiring photographer couldn’t believe her luck when she received last year’s Mental Health Awareness Week (MHAW) Photo Challenge grand prize, a Nikon camera worth $1,299.

But 15-year-old Huia didn’t win the camera herself. It was gifted to her by her father’s cousin, Lara MacGregor.

Lara took out the grand prize in 2017 with a photo she took of her partner leaning against a tree in Otago Peninsula. Her photo was one of 15,000 entries to the challenge.

The winning photo

“We were walking in the hills above the New Zealand Marine Studies Centre in Portobello. It is an exceptionally beautiful part of our country that is home to a variety of wildlife, including penguins, seals and albatross,” Lara says.

The 49-year-old says it was a childhood memory that sparked her desire to take the photo.

“Up that high the trees are quite exposed to the elements and the wind can mould them into shapes not too dissimilar to trees from a Dr Seuss story. My partner just happened to rest for a few moments in the bend of the tree trunk. It was a perfect offering from mother nature.”

Lara loved how the photo challenge helped her share moments with strangers and see New Zealand through different eyes.  

“Walking about with my camera in nature observing light, shade, movement and composition is one of the most joyous solo pursuits ever. Adding an additional sense of purpose with the daily photo challenges was pure fun.

Prize gifted to special young woman

When the Mental Health Foundation contacted Lara to let her know she had won the grand prize, we weren’t expecting her to say she would give it to a “very special young woman” who is passionate about New Zealand’s birdlife.

Huia, a Ngā Manu Nature Reserve volunteer in Wellington, was shocked to be given the camera.

“I couldn't believe it at first – then it sank in and I felt like the luckiest person alive!” Huia says.

She thanks Lara for getting her into photography to begin with.

“I have a love for spending time in nature and photography, and Lara inspired me to get into a more technical side of photography.”

Huia has been using her new camera at nature retreats, to document a family holiday in the South Island and to photograph a recent trip to Mount Taranaki.

Both Huia and Lara plan to take part in the MHAW 2018 Wellbeing Photo Challenge (8–12 October). If you would like to get involved, register to stay updated on all the details.

Photography and wellbeing

Nikon ambassador Simon Williams uses three tools to stay mentally healthy: his camera, the outdoors and the Five Ways to Wellbeing.

The 44-year-old British photographer now lives in Queenstown. One of his photos features in a newly released book by Nikon, I Am New Zealand: Aotearoa Through Many Eyes. Proceeds from the book will be donated to the Mental Health Foundation.

Simon also entered this photo into the Mental Health Awareness Week (MHAW) 2016 Photo Challenge. He’s proud of its back-story.

“It was taken during a time where it was really hard for me to leave the house. I took myself on a day mission to Ironside Hill in Wanaka,” Simon says.

“I discovered the most beautiful place, with incredible views over the lake and the Upper Clutha, surrounded by natives and exotics. The next week I drove my mate out there and we took photos on our bikes.”

Applying the Five Ways to Wellbeing

Simon has lived with depression for most of his life. He regularly uses the Five Ways to Wellbeing to internally check-in with how he’s doing.

“I dealt with a lot of depression in my mid-to-late twenties. That’s why I came to New Zealand – I was looking for something to help me get well,” Simon says.

“When I got here, I came across the Five Ways to Wellbeing. I use them as touch stones to check in with myself.”

The Five Ways to Wellbeing (Give, Connect, Take Notice, Keep Learning and Be Active) are simple actions we can all use in nature to help boost our wellbeing. They are weaved throughout MHAW this year, along with the Maramataka/Māori lunar calendar and phases of the moon.

Boosting wellbeing through photography

For Simon, photography is his way of staying mentally healthy. He says a camera has been in his life for most of it.

“If there’s ever a day where I’m not feeling so flash, I just pick up the camera and immediately start to feel better.

“I got my first film camera as a teenager and created skate movies. Then I studied astrophysics where I learnt all about lights, lenses, optics and telescopes. I’ve owned a digital SLR camera for eight years now.”

Photography constantly helps him to Keep Learning and Connect, two of the Five Ways to Wellbeing.

“It’s all about meeting new people and connecting with them. That part of it is so nourishing. I’m constantly learning new things through photography and giving back to the community as I do it.”

Simon is joining our Wellbeing Photo Challenge (8–12 October) again this MHAW. Register your name to get involved and feel the wonder of being in nature!

Interschool MHAW

‘He waka eke noa – we’re in this together’ is the motto adopted by a group of Wellington head students for their unique Mental Health Awareness Week (MHAW).

Ngā Māngai Rangatahi o Te Awakairangi, a collective of head students based in Lower Hutt, didn’t let MHAW falling in the October school holidays stop them from getting involved.

They held an interschool MHAW on 20–24 August.

Hutt Valley High School head student Safari Hynes says students from 7–8 schools joined forces to plan the special week.

“The power of unified rangatahi was realised when our group met in April,” Safari says.

“We discussed, planned and began our journey to tackle the large issues of which mental health proved to be of the highest impact on our rangatahi.”


Five Ways to Wellbeing

The group made sure all five days of their week aligned with the Five Ways to Wellbeing – five simple actions people can use every day to help find balance, build resilience and boost wellbeing.

Their Five Ways to Wellbeing school activities across the week included:

Student-led hikoi

Their week ended with ‘March for Mental Health’, a 8.7km student-led hikoi. Starting at Taita Rock, the walk continued down the Hutt River Trail and ended at Hutt Valley High School. It was open to all local schools and the wider community.

“All 150 people who attended wore purple in support of the Mental Health Foundation and MHAW,” Safari says.

Ngā Māngai Rangatahi o TeAwakairangi encourages schools to Let nature in, strengthen your wellbeing – Mā te taiao kia whakapakari tōu oranga this MHAW by participating during a week that works for them.

DOC and staff wellbeing

Staff at the Department of Conservation (DOC) are reaping the benefits of a workplace policy to ensure they have opportunities to enjoy nature, and they’re encouraging other workplaces to Let nature in this Mental Health Awareness Week (MHAW).

DOC Permission Advisor Amanda Edmonds wishes she could capture each moment a glowing colleague returns to the office from the outdoors.

She saw first-hand the connection between nature and productivity, and the positive outcomes it can have on workplaces and their people during MHAW 2017.

Last MHAW was an opportunity for Amanda to take a lead in changing her workplace culture, after realising her team of about 20 Christchurch colleagues weren’t focusing on one of the key strands of DOC’s Safety and Wellbeing Strategy – ‘opportunities to enjoy nature’.

To kickstart this culture change, she ran a two-hour workshop asking her people how they were engaging with nature at work, what they could do more of and what the barriers were to enjoying nature at work.

A team wellbeing strategy was developed with practices to support engagement in nature. Today the strategy is reviewed and discussed at each fortnightly team catch-up.

The workshop also led to trialling out beanbags near windows, so people can read in natural sunlight, assisting the operations teams with outdoor work and having walking meetings.

“Why have your monthly operating review in a stuffy room when you can walk across to the park?” Amanda says.

The team also trialled staff working bees as part of the new wellbeing strategy – DOC Christchurch statutory land management advisor Craig Jones attended a working bee at Tiromoana Reserve to help clear invasive hawthorn.

"I returned to the office rejuvenated, having had a productive day clearing vegetation but also connecting in with people I might not often get the chance to, while also enjoying nature.

“It’s refreshing to see your co-workers in a new light and to share those memorable experiences,” Craig says.

DOC manager of permissions and statutory land management John Blue had reservations about the new team wellbeing strategy at first, but now sees the value in letting nature in.

"I look forward to DOC placing more focus on staff wellbeing – through the rollout of Five Ways to Wellbeing and other initiatives,” John says.

Amanda encourages New Zealand workplaces to get involved in MHAW 2018.

“Challenge the norm – find new ways of incorporating nature into your work day… Little steps and creating small changes mean nature can be easily embedded in business as usual and the weekly and monthly routine.”

This year, MHAW will be held on 8–14 October. Like DOC, show your people you care about their mental health and wellbeing and Let nature into your workplace - tukua te uho taiao ki roto nā papa mahi!

Māori medicine

Back to nature with traditional Māori medicine

Connection with the land is intrinsic to the relationship Māori have with themselves – it transmutes to their culture, spirit, and wellbeing.

Strengthening the bond between Māori and their tribal land is one of the roles of DOC worker Rob “Pa” McGowan, an ecologist working on the preservation of covenanted land all over New Zealand.

Rob, who is Pākehā, also teaches courses in rongoā – traditional Māori medicine.

“It’s not just about beautifying the land, it’s also about beautifying the people. We want to celebrate our belonging to the landscape,” says Rob, a former priest.

Māori culture grew out of the people’s first encounter with land, and if they lose that connection they will lose their culture and identity, he says.

Helping to grow spiritual and physical health

“In the 21st century, about 750,000 Māori are urbanised and living away from their home areas. If the branch has fallen off the tree, it becomes driftwood and drifts away.”

Showing people rongoā is helping them get back to nature, a connection that grows their spiritual and physical health.

“Traditional Māori medicine isn’t just about plants – it’s spiritual, our wairua. Unless you can heal the spirit, nothing else works. You can’t cure diabetes with plants, but you can deal with situations to get the person to see a better life.”

A session with Rob in nature, which often begins with a karakia, can be a turning point for people.

“So many things come together for people when you take them into a special place in the bush. For a while, you can put away troubles and the buzzing in your head and live in moment.”

The practice of being in the moment – or mindfulness – has been shown to increase calmness, reduce stress and improve focus and attention. It’s one of the ways the Mental Health Foundation promotes to help people stay well.

“People get a glimpse into another dimension that may enrich their way of living. The response within them can be quite startling and their lives become profoundly different. Suddenly, they feel they’re at home.”

Ancestral memories awakened

Ancestral memories are often awakened for many during these experiences, he says.

“It’s a time to remember people, parents, teachers and role models in life. That’s a very spiritual thing. It opens people up, which is when you can start to teach them.”

“Everything’s nice when the sun is shining, but when the going gets tough, there’s not much to fall back on. With loving the land, people can find the support and strength they need to cope with the cloudy days.”

Photograph by Jerome Cvitanovich

Ngāi Tahu wellbeing

Workplace wellbeing at the heart of Te Rūnanga o Ngāi Tahu

From bootcamp and yoga classes, to nature walks, community clean-ups and marae stays, there’s a strong focus on holistic wellbeing for kaimahi (staff) at Ngāi Tahu.

A cohort of kaimahi from Ngāi Tahu just completed a noho marae event at Arowhenua in Te Umukaha (Temuka), where they learnt about the medicinal and wellbeing properties of native plants.

“It was wonderful to reconnect to Mother Earth and discover natural resources in their raw state like water cress, herbs and Rongoā Māori,” Anthony Tipene-Matua, iwi communications advisor, says.

“The holistic value of oils, rocks and our own Māori affirmations are very powerful and moving,” Mr Tipene-Matua says.

He feels the marae visit gave staff a natural boost.

“The Marae is the last bastion for things Māori in terms of kawa and tikanga so it is priceless. These opportunities give substance to the values of the organisation; whakawhanaungatanga, rangatiratanga, manaakitanga, and they uplift our wairua in a Māori environment.”

Productivity and connection to colleagues improves

Kiri Williams, an administrator from Hauora, says she looks forward to spending time in nature.

“I love the fresh air, natural colours and beauty in our surroundings, and the sound of birds – it 100% shifts your mood! If you can kick your shoes off and go barefoot that’s even better,” she says.

Ms Williams says this helps her work productivity and her connection to colleagues improves.

“I notice that we are all the same, fancy suits or high job titles disappear and everyone becomes equal when you are looking at rock art, making things with clay and learning about our natural surroundings. The extra vitamin D also does wonders for productivity as you have a happier mood.”

Employees say they pick up tools and strategies through the wellbeing programmes that they take back to the office and into their communities.

“If you can be aware of your wellbeing and know what works for you, you will be a more productive person at work, at home, with your friends and for your community. This has to be good for everyone,” Dave Wilkins, environmental advisor says.

Bootcamp and yoga classes popular

Ngāi Tahu also runs bootcamp and yoga classes which are so popular with staff they’re often booked out.

“When I have completed a bootcamp session my brain feels completely refreshed, I can attack my tasks like I would first thing in the morning, and it stimulates new ideas,” Adrian Patchett, GIS analyst says.

Mr Patchett says the classes are an opportunity to connect with colleagues.

“In my job, I do not generally have too much interaction with others, but the social connections that I make at bootcamp have made me more outgoing and I now feel that I can open up to others more.”

But if employees aren’t into physical activity, Ngāi Tahu has made sure there are other options.

“We cover a broad spectrum of mana-enhancing activities to suit our diverse workforce – there’s a little something for everyone,” Wayne Vargis, senior strategy advisor says.

Mr Vargis says the benefits of workplace wellbeing programmes are really clear.

“I return to work with a renewed sense of both purpose and enthusiasm. Most importantly, it allows me to take a step back from the complexity at hand and take a more strategic outlook on things,” Mr Vargis says.

Workplace wellbeing invaluable

The management team says investing in workplace wellbeing is invaluable.

“A safe and well workplace culture enables a strong position for us to achieve our core mission and progress outcomes for whānau,” Katie McEwan, group head people & culture says.

Ms McEwan says it’s important for Ngāi Tahu to walk the talk when it comes to caring for its people.

“When our kaimahi engage in our programmes they are able to see our values in action and understand their reciprocal benefits within the workplace whānau. Our initiatives are designed to not only support physical health and fitness but to also enhance psychosocial wellbeing elements, a sense of belonging and whānau values.”

Ngāi Tahu has a message for all employers across New Zealand.

“Kua takoto te mānuka… kawea ake! The challenge has been laid… pick it up!”

Mauri/Life Force

Bringing life force indoors this MHAW

Māori communities are collecting mauri (life force) within kōhatu or stone from their turangawaewae (place of standing) enabling them to bring nature indoors this Mental Health Awareness Week.

This year’s theme encourages people to connect to nature for their mental wellbeing. In workplaces, people can’t always access the green and blue spaces around them as much as they would like, but a slice of nature can be brought indoors.

“Bringing a kōhatu or stone is bringing life force or energy into a workplace,” says Mental Health Foundation Māori development manager Ellen Norman.

Ellen has gathered kōhatu from Maungapiko and sand, shells and rocks from Te Oneroa o Tohe 90 Mile Beach, that sit on her desk at work.

“It grounds me and gives me the energy to continue to work in an environment that’s a bit of a concrete jungle.”

She says the kōhatu are physical reminders that help her when she feels disconnected from her maunga.

“It’s a piece of home that represents safety and nurturing. It’s a spiritual connection to signify that my tupuna are looking after me, and a resilience I carry with me, knowing that whatever situation I get into, I know they’re looking after me.”

Photo comp winner 2017

MHAW photo challenge winner announced

After 15 days and more than 15,000 stunning photos shared for Mental Health Awareness Week (MHAW), the Mental Health Foundation (MHF) has announced the winner of its Photo-a-day Challenge.

Lara Macgregor took the photo of her partner Phil while they were on a walk in the hills on the Otago Peninsula.

She says a childhood memory sparked her desire to take the photo.

“Up that high in the hills, the trees are quite exposed to the elements and the wind can mould them into shapes not too dissimilar to trees from a Dr Seuss story.

“Phil just happened rest for a few moments in the bend of this tree trunk. It was a perfect offering from mother nature,” she says.

Lara says the MHAW photo challenge was a joy to be a part of.

“Sharing moments with strangers, seeing our country through different eyes and the reminder we're all in this journey together. Mostly, the joy that comes with shared experience,” she says.

Lara’s photo was the Nikon ambassador’s wild card pick. Esther Bunning chose the six finalists, which were then voted on by the public.

“It was a tough choice. I loved the diversity and varied approach to the theme – it was wonderful to see,” Esther says.

Lara to give prize away

Twelve hundred people cast their votes and Lara’s photo came out on top with 200 more votes. She won a $1,299 Nikon New Zealand camera, which she plans to giveaway.

“To win the Nikon camera is too good to be true! I plan to give it to a very special young woman who is exceptionally passionate about New Zealand's birdlife,” she says.

The young woman is a volunteer guide at Zealandia, and spends time trapping and monitoring weta in a bid to increase their numbers.

“We were chatting a few weeks ago, sharing photography tips, and she mentioned she wanted to eventually get a better camera to take better images of the birds. I couldn't think of a better home for it to go to,” Lara says.

Photo challenge brings benefits

MHF communications and marketing manager Sophia Graham says she was thrilled by the thought put into each entry.

“It was a real privilege to get a glimpse of New Zealand through the eyes of thousands of Kiwis,” she says.

“We looked at every single entry and it was so nice to see what different people treasured, how they connected with nature and the places and spaces that were meaningful to them.

“We felt like we really got to know the people who took part in the challenge and we were genuinely sad when it was over.”

The MHF runs the challenge to gently encourage participants to look at the nature around them with fresh eyes, and Sophia says feedback has been overwhelmingly positive.

“More than 90% of the people we surveyed reported they spent more time in nature as a result of the challenge,” she says.

“And we heard hundreds of stories about people finding it improved their mental health, or using the challenge to connect with people experiencing a mental health problem. Others used the challenge as an opportunity to share their own experiences with mental illness. It was really great to see that the challenge is fun and genuinely helps people.”

MHAW with Sovereign

New Zealand’s largest life insurer Sovereign got behind Mental Health Awareness Week (MHAW) by organising daily activities to boost wellbeing.

Sovereign’s 700 staff on Auckland’s North Shore could take their pick from a mindfulness talk, free chiropractor assessments, pilates, yoga, backyard cricket and an outdoor treasure hunt.

“The yoga gave me time to turn the brain off and just be in the moment. I came back to my desk refreshed,” Risk Specialist Victoria Jensen says.

Ms Jensen says MHAW was a reminder about the importance of taking regular breaks to look after mind and body.

“It made me aware that we aren’t robots and we do have up and down days,” she says.

On World Mental Health Day (Tuesday, 10 October) and as part of the nationwide Lockout, staff were armed with yoga mats and headed outside.

“I spent the hour resetting my mind and breathing in some fresh air,” Internal Communications Manager Rosalyn Lambert says.

“By getting outside and away from my desk, I was able to focus my mind on something entirely different.

“I have to say my mind didn’t wander back to my computer at all, and I was more productive when I did get back into the office,” Ms Lambert says.

Sovereign’s Corporate Social Responsibility Manager Rebecca Emery says it’s a no-brainer for businesses to take part in MHAW.

“Encouraging staff to be healthy improves their morale and increases collaboration between teams.

“Offering flexible working arrangements and promoting work/life balance from the executive leadership down is one of the many things that sets Sovereign apart as an employer,” Ms Emery says.

She says MHAW encourages management and staff to focus on wellbeing, which is something many people don’t do enough.

West Coast Lockout

Home-made cheese scones, waiata and sketching were all features of the Lockout for teams from West Coast Community and Public Health.

“We baked cheese scones, our office favourite, and organised a picnic on the river front, we took a guitar and sang waiata and enjoyed laying in the sun on the gorgeous Māwheranui (Greymouth River),” says Freedom Preston, team leader of Community & Public Health West Coast.

“The white baiters were out and about, some of the public were walking along the wall in the sunshine, tourists were exploring, families were cycling, it was a perfect spot to see people enjoying the river which is a strong focal point and identity of Greymouth.”

Ms Preston says the Lockout was an opportunity to take a break, but also to remind staff to walk the talk, when it comes to health promotion messages.

“Mental Health Awareness Week always provides our health promotion and protection teams a space to promote wellbeing messages in our community and social networks, and in doing so, it reminds us about modelling those messages and looking after our own wellbeing.”

Ms Preston says they ran a quiz about the Greymouth River and drew sketches to share with their colleagues, who couldn’t join them for the Lockout.

“The quiz and sketching allowed our creativity and spontaneity to be ignited and the general warmth of stopping, watching the river and engaging with passers-by gave us all a mental break from business as usual.”

Feeling connected

Nutrition Health Promoter Jade Winter says staff connected with each other and enjoyed the sunshine.

“I noticed sculptures that I haven’t noticed before, I felt more energetic and connected with the environment and the people around me and I had a full belly of scones!” Ms Winter says.

“We are fortunate to work in an environment where wellbeing is a priority. It's always nice to share these moments with team leaders and management.”

Health Promoter Rosie McGrath says she noticed positive changes after the time spent in nature.

“I learned some things about my place which I didn’t know, and being together and laughing made me feel lighter and less stressed,” Ms McGrath says.

And in case you’re wondering whether there’s a secret West Coast scone recipe…

“The scones are essentially three ingredients; buttermilk, flour (gluten free to be inclusive) and tasty cheese (plus a pinch of salt and cayenne pepper)!

“If you dug deep into the basket you would’ve found a few without their bottoms… deliberately cut off as they were only good for the birds.”

Yoga with Lululemon

At sunrise and with the rain threatening, yogi’s gathered on Auckland’s Takapuna Beach (pictured above) to mark the start of Mental Health Awareness Week (MHAW).

The beach yoga was one of five Lululemon classes held around New Zealand on Monday, 9 October (the first day of MHAW).

There was sand, but no rain and the sun even came out as everyone moved in to their downward dog position.

The class was focused on connecting to the breath as a way to carry peoples’ minds to stillness. The instructor drew people’s attention to the feeling of the sand beneath their feet, the sound of the waves, and the ocean breeze. Supreme Coffee provided a delicious post yoga brew.

Just a few hours later, at lunchtime, people swapped their suits for stretchy pants as another group of yogi’s gathered at Auckland’s Britomart.

Yoga instructor Amelia McCombie says yoga has helped to change her life.

“The more that I dive into this work, the sense of connection and love I feel for myself, my body and my life, becomes deeper.

“I now know that when life gets tough and my mind slips back into old stories, I have the tools to quieten my mind, bring myself back to the present moment and to reconnect to a place of love and acceptance,” Ms McCombie says.

Chch 4

In Christchurch (pictured above), nature wasn’t the ultimate key to getting people to their outdoor yoga class. Rain meant that the class was moved inside. Despite the change in venue, the meaning and purpose behind the class remained the same.

"Yoga saved my life and that is why I teach. I wasn't living in my body before, I spent too long living in my head, with negative and unhealthy thoughts,” says Lululemon Christchurch ambassador, Kotte Aguilar.

Practicing yoga has created space for me to find awareness in my habits and that is why I have been able improve. Yoga allows me to be a better person to myself so I can be better to others."

Lululemon also held classes in Wellington and Queenstown.

BizDojo wellbeing

Entrepreneur Nick Shewring connects with nature every day during work hours as a daily reminder that his mental health is worth looking after.

It’s the Vitamin D from the sun hitting his skin, the endorphins and the general good feeling that makes him do it. Even on the busy days.

Nick is the co-founder of BizDojo, a co-working space provider located in Auckland, Wellington, Christchurch and Queenstown.

“Getting outside and exercising gives me some time out from the stressful conversations or the problem-solving. In that time when I am outside, away from the desk and with my phone turned off, my brain can slow down and just soak in the Wellington waterfront or watch the dogs sunbathing outside the cafes,” he says.

"It kind of feels like a revolutionary act when a year ago that self-worth and that self-investment was so diminished.”

Anonymous survey reveals surprising results

Nick lives with depression, and he hit breaking point last year and tried to end his life.

“BizDojo was in the midst of growth mode. We were adding team members, setting up new locations and getting ready for the launch of new projects.

“As a founder, I was under immense pressure, which I met by working harder, taking on more, and devoting less and less time to looking after myself.”

He's since recovered and now lives really well. He’s formed better habits; prioritising healthy eating, mindfulness, sleeping better and exercising to cope with the challenges that he faces as the founder of a start-up company.

After taking time out last year, Nick began to see more and more entrepreneurs who were also experiencing mental illness.

“There is this saying that when you own a yellow car, you start seeing yellow cars everywhere.”

He penned a LinkedIn post sharing his tough experience and asked people to fill in an anonymous survey.

One hundred founders, entrepreneurs and business owners responded – 95% of whom said being an entrepreneur had affected their mental health, 71% experienced anxiety, 40% identified as being depressed and over 50% did not seek help even when facing mental health issues.

The reasons respondents were struggling varied –  38% of people were affected by scaling their business, 14% by investor pressure, 26% by the need to sustain growth in their business and 32% by the process of capital raising.

The added stress that comes with being a business founder clearly takes its toll.

“In many cases you move from a person with an idea and your personal savings on the line, to someone with a team, partners and investors, and all the added responsibility that comes with it.”

Healthy wellbeing habits start with management

BizDojo has a free and frank culture when it comes to mental health. At management meetings, each manager does a stress check-in, using a scale from one to ten.

“From a management level, we try to model healthy habits to our team. Things like making it visible that we are taking lunch breaks, or leaving the office on time… doing this shows in a very clear way that taking care of yourself, taking time out, and keeping your work life and home life in balance are valued and important.”

BizDojo has wellness programmes throughout their five New Zealand locations, which include meditation, mindfulness sessions, social soccer, healthy food clubs, and massage sessions. They’ve also just created Founders Central, an initiative to support entrepreneurs so they’re able to work through the stress of a start-up and come out the other side with a successful business and a successful life.

But Nick says they’re not perfect. BizDojo has been in the thick of growth mode and this has put a lot of pressure on their team.

“The things we had put in place to support our team last year when there were 17 of us, were not working as well with 40 of us.

“There was a really positive side to this; the openness and culture of sharing we had built within BizDojo meant that when our team support structures began to fail, our team told us. They voiced their concerns and we have been able to address, regroup and work towards solutions.”

Along with Sustainable Coastlines and Bikes and Bends, BizDojo are holding a Takapuna Beach Clean-up for Mental Health Awareness Week 2017. The aim is to boost everyone’s mood by getting them outdoors doing yoga and community work.

NZ Rugby Lockout

NZ Rugby workers head outside for wellbeing

New Zealand Rugby (NZR) says helping its employees to get out of the office and into green spaces is key to keeping the organisation at the top of its game.

And that’s why it’s taking part in the Mental Health Awareness Week Lockout on Tuesday, 10 October. From 12–1pm, Kiwis are being encouraged to head outside to discover how happiness and wellbeing bloom when you connect with the nature that surrounds you every day.

“We hold our people as our greatest asset, so we are prepared to invest in their wellbeing,” NZR chief financial officer Nicki Nicol says.

NZR runs wellbeing programmes and workshops, as well as health-focused challenges, sporting competitions and yoga.

Concentration and output improve

NZR provincial union support manager John Kirkup says there’s something different on offer every day to suit any sort of weather or mood.

“Being a sporting organisation, getting up and away from your desk is encouraged. I try and do something every day, whether it’s an organised session like swiss ball or yoga, or a hit of squash or indoor netball with workmates, or even hitting the gym downstairs,” John says.

John says when he takes a break from his desk and gets moving outside, he’s more focused and gets more done.

“If the weather is good, you get that feel-good vibe. If it’s rubbish, which it often can be in Wellington, it’s that added challenge of battling the elements. Standing up the top of the lookout by the cable car in a howling northerly certainly blows the cobwebs out!”

Being organised is one of the secrets to sticking to a wellbeing plan.

“That first step away from your desk needs to be as easy as possible so you don’t have excuses – that’s the key for me. Book it in your calendar, have your gear ready to go and think of it as a treat rather than a chore,” John says.

Positive changes noticed

Eighty percent of NZR’s 130 employees take part in at least one wellbeing activity throughout the year, with some activities happening weekly. And NZR has noticed positive changes among staff, who are more engaged and more energised.

Twice a week, Melvin Worth, NZR commercial operations manager for NZ Sevens, uses his lunch break for a run, game of squash or mountain bike.

“Being outside during work hours always reminds me of how important the work-life balance is. This puts me in a more positive frame of mind,” Melvin says.

His concentration levels are better and it’s also a chance to socialise with colleagues.

There’s also a walking group which braves Wellington’s weather regularly, as well as a running group and a bunch of people who attend group exercises together.

If you're interested in taking part in the Lockout, please submit your event.



Running towards mental and physical wellbeing

If someone had told Jenni Chambers that she would take up running later in life, she probably would have fallen about laughing.

But running was just one of life’s surprises, which also included becoming a mother to four beautiful children and raising them alone on Waiheke Island near Auckland.

A series of major life changes about 10 years ago, including moving to a remote area, a relationship breakdown and then taking sole charge of her brood of four small children, initially led Jenni to become isolated, exhausted and desperate.

“I was at home with three toddlers and scared to take them anywhere. I was not coping very well with myself, let alone the kids. It was terrifying. I looked at myself, asked myself what was going on and tried to fix the problem. But I couldn’t. I came to the conclusion I was depressed.”

Medication helped for a little while, but a side effect of weight gain caused its own problem for Jenni. “Being fat me made more depressed than ever, and then I became depressed because I was depressed.”

Stepping outside to break the cycle

Determined to lift her mood, Jenni started looking or other options and joined a gym.

“I wanted to feel better about myself. I didn’t see too much difference physically, but I noticed the exercise helped keep the black dog at bay.”

One of the Mental Health Foundation’s Five Ways to Wellbeing is Be Active. Exercising has been proven to help make you feel good, both physically and mentally.

As she got fitter, Jenni found herself wanting to run, and spent a lot of time on the treadmill.
When her gym membership expired, she was drawn to a “Wild Woman” fitness group, which trained by running through bush trails.

“I found myself doing things I’d never done, and getting better and better.”

A breath of fresh air

Over time she felt the urge to run solo and, after training with her group, would hit her local bush trails alone.

“I enjoyed the exercise more in the environment, rather than running around the streets or being in the gym,” she says.

Listening to the sound of her footsteps and breathing, undistracted by music from headphones, and truly being in the moment, weaved a healing magic for Jenni.

“There’s such a clarity to being out there in the bush, you couldn’t get purer air to breathe and mentally, well, you don’t have to worry about anything.”

Feeling great by exercising in nature inspired Jenni to enter a marathon. “I thought, if I’m going to do it, I’m going to run a full marathon – 42 km.”

Being active in nature is now an important tool Jenni can use to manage her depression, along with counselling, natural therapies and a good support network of family and friends.

“I found that exercise was the key and running in the bush will be forever my go-to. I’ll always be drawn to it.”


 “More grows in the garden than the gardener sows” – Spanish proverb

Gardening has always been viewed as nature’s therapy: Getting your hands dirty often seems to melt your worries away, leaving you feeling invigorated and satisfied.

Social and therapeutic horticulture (STH) is a method used by occupational therapists and other health professionals to harness nature’s healing properties.

Research shows that STH promotes social acceptance and wellbeing for people with mental health, social and physical problems.

That’s why Whanganui District Health Board (WDHB) regional mental health unit, Stanford House, has introduced STH for its residents. They can often be found tending their fruit and vegetables in the unit’s garden.

Residents fully involved in garden

WDHB mental health support worker Richard Hemingway says most of the residents (many of whom will spend their lives at the facility), get involved in planting, weeding, pruning, harvesting and cooking the produce they’ve grown.

In the secure part of the unit, a beautiful rose garden flourishes, bringing a bright spot of beauty to their environment. Richard says the idea of extending STH at Stanford House came to him about five years ago.

Mulling over the future of the garden there, he thought STH could play an important role for the garden and the residents. With the support of all staff, he began using gardening as a therapy for residents.

Happiness, wellbeing and other benefits

Happiness and wellbeing are just a couple of the benefits Richard sees in the residents he gardens with. Movement, exercise, planning and safety skills are additional benefits they gain, he says.

“Gardening increases their confidence. For some residents, the one-on-one time we have reignites memories of spending time with their parents or grandparents.”

“I have a client who says to me: ‘Richard, it’s time to mow the lawns… so he gets the lawnmower out and starts mowing’.”

Trying new things is fun

A greenhouse is being built at Stanford House to help the residents increase the number and type of seedlings they plant.

“We have three Pasifika clients who are trying to grow taro,” says Richard. “We’ll know hopefully in a couple of months if it’s been successful.

“Growing enough fruit and vegetables to be self-sufficient is our goal, as is increasing patient wellbeing. It’s all part of the humanitarian and respect-driven culture of Stanford House.

“We’ve had people from Capital Coast and Northland DHBs come to see what we’re all about. I know it sounds like we’re blowing our own trumpet, but there is something different about the way we work with our Stanford House residents.”


Chinese connection

Getting to know New Zealand’s great outdoors serves dual purpose

Rolling down a hill with glee – just because it’s there – is something you might expect from a small child.

So when Estella Lee saw a fellow adult from China doing just that when she took them to Auckland’s Michael Joseph Savage Memorial, she laughed and laughed with delight.

“Chinese people are in the mindset that their mood is very much related to their environment,” says the former travel guide.

“So when they come to New Zealand and see a big piece of lawn, they will be very, very, very happy, just like little kids!”

Mounting evidence of positive impacts

There’s mounting evidence that connecting with nature has a positive impact on a person’s mental health, according to Dr Mardie Townsend, honorary professor at the School of Health and Social Development, Deakin University.

Dr Townsend tells Psychiatry Advisor that “[Connecting with nature] is associated with reduced levels of stress, which also has huge ramifications for physical health, reduced levels of depression and anxiety, increased resilience, increased engagement with learning for children and adolescents otherwise disengaged from the education system, improved self-esteem and increased capacity to engage socially.”

Fostering a love for New Zealand flora and fauna

These days, Estella is the chair and operator of the Chinese Conservation Education Trust (CCET), a charity she co-founded with the Department of Conservation in 2002.

The trust takes Chinese people living in the Auckland area out into nature to foster a love and understanding of New Zealand’s beautiful spaces, plants and animals.

One of the reasons the trust was set up was to educate Chinese people immigrating to New Zealand that they couldn’t bring fresh produce or plant medicines into the country with them. That idea extended into nature tours to explain the effects of pollution on flora and fauna and air and water.

Estella’s passion has been invaluable in her delivering the message of protecting the environment.

“I know how to deliver the message to people because I have the love of nature myself. So I can deliver my feelings to that, and tell Chinese people why we have to protect nature, and why is it so valuable.”

Tours very popular

Some trips have included taking people out to the bush to learn about the natural environment, and visiting beaches at low tide to look at marine animals, Estella says.

“Each ecology system is different and New Zealand is a very unique place. It’s got a lot of different plants and animals and we need to protect them because once they’re gone, they’re gone.”

The tours are very popular, with everyone attending wanting to come back again and again.

Although the CCET is no longer funded by DOC, Estella is determined to keep it running on donations and grants because of the vast benefits she sees in Chinese people connecting to nature, and enhancing their wellbeing.

“I still want to sustain this trust because it is important as a bridge between the mainstream and the Chinese, and it’s also important to the wider world because those Chinese who have learnt will take their knowledge back to their place of origin.”

Disability no barrier

All terrain wheelchair lets Merle immerse herself in nature

Using a wheelchair hasn’t stopped Merle Bradley going snorkelling or getting out into the rugged West Coast bush.

The 60-year-old nature-lover was diagnosed with motor neurone disease in 2014 but that hasn’t stopped her going into nature and doing what she loves.

“I’m still doing something I love. I thought my mental health would go downhill after my diagnosis, but it hasn’t because I can get out and about,” she says.

People with chronic physical conditions generally do experience a higher prevalence of mental disorders compared with people without physical conditions. So Merle is thankful she can counter that with her outdoor activities.

Important to get out and about

Central to her ability to get out in nature is her specially designed all-terrain wheelchair.

“I was so excited when I got it because I knew it would revolutionise my life. It meant I could get out and about every week and be able to go out into rough terrain.”

The wheelchair, designed by Greytown engineer Peter Thompson, allows Merle to tackle just about any terrain, including the Abel Tasman Coast Track.

Earlier this year, Merle traversed the track for two days as part of a trial by the Department of Conservation to make tracks more accessible for the disabled. She completed two days of the track, with help from family and friends, who used harnesses and ropes to assist her through the more difficult parts.

Merle, who lives in Hokitika but is originally from South Africa, says it’s important when you are disabled not to be cooped up in a room or institution watching TV.

“Just to be outside listening to the birds, having a sense of achievement and the fun of tramping is an incredible feeling. I’m still doing something I love. My life can continue, I can still see the trees and watch the birds.”

After her diagnosis, Merle was told she had between two and 10 years to live. So the former primary school teacher and her husband embarked on a six-month holiday around the world.

Being in nature exciting

“I wanted to go travelling while I could still walk, before I knew I would be confined to a wheelchair.”

After she returned, she got her all-terrain wheelchair and has never looked back.

While on holiday in Rarotonga this year, Merle was able to get onto the beach thanks to her special wheelchair.

“I put on bigger tyres so I could get over the beach. I could go up to the water’s edge, then stand up with the help of my husband and then go snorkelling. To get out into nature like that was so exciting.”

She is keen to spread the word to other people with disabilities about the benefits of all-terrain wheelchairs to the disabled.

“Before I got my all-terrain wheelchair I thought I would never be able to do things like going to the beach, but I actually can.’’ 


The Motor Neurone Disease Association of NZ is hosting a Hokitika Walk to D'Feet MND in September.

Pa Harakeke

Sacred land inspires enrichment and happiness

The silhouette of Mt Pureora rises majestically from Ngati Rereahu land in the central North Island. It overlooks the Pureora Forest Park, which straddles the Hauhungaroa and Rangitoto ranges between Lake Taupo and Te Kuiti.

According to Maori legend, the mountain is in the centre of the fish Maui, which represents the North Island. On its slopes, the 78,000ha Pureora Forest Park, with its native bush and birdlife, is surrounded by exotic forests and farmland, including the 5,500ha Maraeroa C Incorporation pine forest.

Mt Pureora is a sacred place to Ngati Rereahu, who have honoured the abundance of food and medicinal plants that have nourished its people and neighbouring tribes for centuries.

“It was our food cupboard, our kapata kai,” Glen Katu says.

Glen is Chief Executive of Pa Harakeke, an ecotourism and adventure company owned and operated by Maraeroa C Incorporation, a Ngati Rereahu land corporation.

These days about 9,000 visitors – trampers, cyclists, bird watchers and eco-cultural enthusiasts from New Zealand and around the world – visit the park every year, with about 2000 of them coming through the Pa Harakeke visitor centre.

Glen says they come because of the pristine bush, the bountiful bird life, the pure, clear air and to experience the rich Maori culture, heritage and hospitality.

“We love to bring people here and share this taonga. Everyone enjoys the moment and leaves with a sense of enrichment and happiness.”

Soul feeling comes from serenity and beauty of nature

Mountain bikers and trampers of every age choose to ride or walk the Timber Trail, which winds its way through the Pureroa National Park. The 85km trail was built three years ago and is being talked about as one of the “bucket list rides” by many people.

It’s a fun ride, Glen says, but aside from the physical challenges, there’s something about being in touch with nature that visitors love.

“People who come here say they just can’t get over the serenity and beauty of the forest – that and the birdlife. There’s kind of a soul feeling about being in a place where you can still enjoy wildlife – you may even get to see a wild pig or wild deer on your journey.”

A deep love and nurturing of the land is elemental within Maori culture, as taught by the ancestor Rereahu, and handed down to the current generation of Ngati Rereahu.

Care for the land and you will be cared for

“Rereahu was a peaceful person and had an immense knowledge about plants and animals, which fed and nurtured our people,” Glen says.

“He was all about sustainability and caring for the land. The Maori proverb which encapsulates this is, ‘Toitu te whenua, Toitu te Iwi’, which translates as ‘Care for the land and the people will be cared for’.”

Plant a tree and track its growth

Those who come to Pa Harakeke also have the opportunity to get involved in preserving the beauty of the natural environment by planting a tree.

“They can choose a native plant from our nursery and plant it out on the estate.”

When people return, they can track the growth of the tree they planted by locating it via GPS, and then zooming in on it through Google Earth.

Natural therapy

Daily dose of natural therapy does wonders

Turning her face to the sun and feeling the wind in her hair and sand between her toes is the therapy Debra Wallace gives herself most days – and also the remedy she recommends to those she counsels as a marriage and family therapist.

The beach and native bush on the beautiful island of Waiheke near Auckland is where she turns to process her emotions, reframe any negative thoughts, and also get the exercise her body needs.

Nature is also where her family spends time together to play and take time out.

Learning about depression opened her eyes

Her love of nature as body and soul food began when Debra was 17, after her mother was diagnosed with severe depression. Looking after her mum was challenging and took its toll emotionally on Debra, who began to realise she herself was down a deep, black hole.

“From reading handouts on depression from my mother’s therapist, I realised that I too was suffering. This provided relief because I finally identified the problem and could learn new skills to solve it.”

Exercising outside lifts mood

After just a few counselling sessions, Debra quickly learned that actions speak louder than words and committed herself to making daily changes, such as running. Exercising outside lifted her mood and allowed her to take control of her life – outrunning the symptoms of depression.

“The landscapes have changed from running around a small pond as a teen to hikes with my kids now. Each excursion melts away stress and reminds me how sacred life is.”

Being active is one of the Mental Health Foundation’s Five Ways to Wellbeing. Introducing any of the five ways into your life, has been shown to improve mental wellbeing.

Knowing the value of self-care was essential in Debra’s training as a family therapist in her native America, and became critical after having a traumatic birth with her first child, miscarriages and stillbirth.

“Recovering from these was actually easier because I was aware of the symptoms and could rely on my healing rituals, skills and support network to process the negativity.”

Mindfulness helps too

The turning point in her recovery from post-natal depression and grief came when she again took refuge in nature and exercise.

“Biking, yoga, hiking and mindfulness were some of my main ways of processing. When I couldn’t go outside, I would visualise scenes from my favourite hikes.”

Mindfulness, the practice of being in the present moment, has also been shown to help decrease symptoms of anxiety and depression and increase wellbeing. 

Clients also benefit from connecting to nature

Debra’s experience of recovering and thriving from her experiences with depression has been invaluable in working with her clients, which include couples and families in emotional crisis, as well as young people dealing with low self-esteem, family conflict or problems in school.

“Connecting to nature has been the closest quick fix that I have found as it nourishes my wellbeing. The best part is that… it’s free. “



Enviroschools just the bees knees for Kiwi kids

You may find bees buzzing, butterflies fluttering, native seedlings thriving and veges growing in rural settings or your garden but these beautiful spaces are also popping up among hundreds of Enviroschools schools around the country.

In this technology-filled age where kids can lose touch with nature, getting outside and involved in their surroundings is good for them on many levels, says Michelle Ducat, an Enviroschools facilitator in the Hutt Valley.

Enviroschools include early childhood learning centres and primary schools through to high schools. There are close to 1000 New Zealand schools participating in the programme with about 250,000 people involved.

“We talk about learning in the environment, learning about the environment and taking action for the environment,” Michelle says.

Positive impact on wellbeing

“We know there’s really positive things that can happen from the constant exposure and revisiting of natural places. Research shows that kids who have lots of regular opportunities to get out and revisit places in nature have positive impacts on their wellbeing.”

Many studies show the positive links between direct experiences in nature and children’s mental, emotional and physical health and wellbeing, as reported by the Department of Conservation’s document Benefits of connecting children with nature.

Kids getting out in nature can increase self-esteem and resilience against stress and adversity, as well as improve concentration, learning, creativity, cognitive development, cooperation, flexibility and self-awareness. It can also prevent childhood obesity.

Of course, it really helps that once encouraged, most kids just love getting physical and being outdoors, whether it’s in their school environment or on field trips.

“It’s meeting that natural urge to learn and explore,” Michelle says. “Some kids approach nature a bit slowly sometimes but their excitement overcomes a fear about insects or mud. Then, there’s an amazing sense of confidence and pride in what they’ve done.”

Children grow a real sense of pride

Growing, preparing and cooking veges, native tree planting, building bird sanctuaries and waste reduction projects are some of the Enviroschool activities the kids get involved in.

“Enviroschools are about supporting our tamariki to be sustainability leaders of the future and our schools and early childhood centres to be sustainable communities,” Michelle says.

Creating beautiful spaces and connecting to the earth teaches kids about teamwork and how to learn from each other.

“I recently worked with a school where the kids created a bee and butterfly garden. It’s such a delightful and beautiful place to be and they were so proud of what they’d added to the school.

“The feedback I get from parents is that the children are so excited to be part of this. It’s wonderful to see how happy it makes them.”

CUE Haven

Couple taking their cue from nature

Thomas and Mahrukh Stazyk know very well how connecting with nature can benefit a person’s wellbeing – so much so they decided to do something creative with the idea.

In 2003, the former accountants bought a 24ha farm in Araparera, an hour north of Auckland overlooking the Kaipara harbour.

Their original thoughts were to have a space where people from diverse backgrounds could come together to share ideas and learn from each other, so they named the property CUE Haven. The “CUE” stands for Cultivating Understanding and Enlightenment

Over the years, the couple was becoming increasingly concerned about the decimation of the natural environment due to increasing property development and, in 2007, decided to restore the property back to native forest.

“Auckland still has green spaces but with all the development, those spaces are disappearing. We don’t want Auckland to become like other big cities around the world,” says Mahrukh, who was born in India.

“Thomas and I have always spent time in nature, therefore it came naturally to us to create something like this.’’

Planting brings joy to volunteers

They have enlisted the help of volunteers to transform the area. To date over 3,000 volunteers from school, community and corporate groups have planted more than 151,000 native trees and built almost 4km of walking tracks and boardwalks.

 “We are so grateful for all the people who have volunteered their time,” says Thomas, who comes from the US.

The couple love seeing the joy planting trees and helping with the project brings to the volunteers, especially to those who haven’t spent much time in nature.

“It gives them confidence and a sense of creating something that will be around for a while, something bigger than them. It’s relaxing, educational and they get a real sense of achievement,” Thomas says.

Great alignment with ways to wellbeing

The couple are in agreement that the benefits of being involved in CUE Haven align with the Mental Health Foundation’s Ways to Wellbeing – connect, give, take notice, keep learning and be active.

CUE Haven also allows people to plant memorial trees for loved ones who have passed away.

“It’s been so rewarding for us to see people gain a sense of closure after planting a tree. Nature has been very therapeutic for grieving people,” Mahrukh says.

 “To us it’s a wonderful place to unwind and to just be, to be quiet, to listen, to talk. It invigorates you and enables you to recharge. We are hoping to create an experience like that for other people.”

The couple plans to covenant the restored property with the QEII Open Spaces Trust and eventually gift it to the community to enjoy in perpetuity.

“We hope CUE Haven will be a space for people to go to chill out. People need somewhere to go where it’s quiet and peaceful. Where they can hear the birds and be still and be in the moment.”

Nature kindy

Kiwi kids thrive in nature’s classroom

Climbing trees, building huts, collecting tadpoles and running through the bush with friends is the stuff of childhoods from a bygone era.

These days our kids are more likely to play indoors, or maybe in playgrounds under the watchful eye of protective parents.

“Shutting our children away” has concerned childhood teacher Jan Beatson for many years.

“It really struck me that being outside is what our children in New Zealand didn’t have. They had lost their freedom.”

Nature Kindy – inspired from some Scandinavian preschools that are held almost entirely outside – was her solution to getting Kiwi kids back into nature to learn, grow, have fun and form healthy habits for a lifetime of wellbeing. Set up in 2010, Nature Kindy has spawned two more centres and five playgroups in Auckland. Jan says that the Te Whāriki curriculum is followed.

“It’s wonderful to see their absolute exhilaration of running really fast down a hill, or the joy of standing up on top of a look-out. They get huge enjoyment out there,” Jan says.

Restorative benefits of nature

Research published by the Department of Conservation shows that if we connect with nature as children, we will turn to it later in life to find relief from stress.

“If you’ve connected with the mall or TV or food, then you’ll turn to those things when you feel down. But if outdoors is your place that’s where you will go and you will get those restorative benefits,” Jan says.

And though a Nature Kindy class might seem like one big playtime, the children are learning just as much as they would in a classroom.

“There’s nothing that you can’t do outside that you can do inside, but there’s plenty that you can’t do inside that you can do outside,” she says.

“If you’re inside you can’t kick a ball, you can’t run fast and you can’t throw things. But if you’re outside you can do art and music and stories.”

Numeracy, literacy and creativity come naturally in nature.

“The kids have got to find their own things to do, as we don’t take toys. So if want to build something, they have to go off and find their sticks and measure things for themselves.”

Learning to manage fear, risk and uncertainty

More importantly, the children learn crucial life skills outside, including problem-solving, managing fear, risks and challenges and developing resilience.

“We’ll talk them through things but they have to work it out for themselves – we want them to use their own judgement to manage fear and uncertainty. So if they want to climb a tree and get stuck, we won’t get them down. Then, they might practise and practise until they can go up higher.”

Children are also allowed to roam freely within generous boundaries to develop independence, discover their own limits and overcome adversity. And dealing with the elements provides great lessons in coping strategies.

“If it’s raining, we just put on raincoats and go out. In life, not everything goes right and sometimes you just have to keep trying until you do get it right.”

Of course safety is still paramount, Jan adds, but involves including the children in taking responsibility for it.

“We get them to talk about what they have to look out for, like, if it’s raining the track might be slippery, so they put their own strategy in place to manage that.”



Riding a wave of endorphins keeps Auckland teacher happy

There’s nothing like a good surf to get David Smale feeling restored and on top of the world.

And the sport certainly ticks off three of the Ways to Wellbeing that the Mental Health Foundation promotes to maintain mental wellness: taking notice, connecting and being active.

Exercising releases chemicals called endorphins, which are the brain’s “feel-good” chemicals.
“I have moments of exuberance and complete joy when surfing. I can have an amazing session and the thrill and enjoyment is unbeatable,” David says.

“When I luck in and the waves are pumping and I’m surfing well, I get a natural high off it.”

Connecting with nature feels good

And that good feeling extends to after the surf has finished.

“The feeling after a good surf is epic. I have a cool after-vibe and all that endorphin stuff going on. It’s physically, mentally, emotionally and spiritually satisfying.”

David, an English teacher at Westlake Boys’ High School in Auckland, has been surfing for 30 years. He started when he was 10 years old growing up in Taranaki, which is home to a number of world-class surf breaks.

Surfing keeps him connected to nature, which makes him feel good.

“Surfing has that natural connection that’s as authentically being back to nature as you can get,” he says.

“When you’re surfing, you’re in a dynamic, natural environment. You see incredible things like sunsets, sunrises, amazing light, wildlife like birds, fish and dolphins. It’s a real privilege.”

Positive thoughts prevail

He has only positive associations with surfing. “Even though I broke my ankle badly surfing a few years ago, surfing has positive connotations. I don’t have any negative associations with it.”

It can be both a solitary and group pursuit. “I like the solitary aspect of it, being in the natural environment. It’s a retreat from your ordinary existence. But I also like the camaraderie. Going surfing with mates is fun.”

Surfing is a great way to stay fit too. “It’s the perfect type of fitness in that you don’t think about exercising when you’re doing it.”

Never a dull moment on the ocean

The technical side of surfing keeps him fulfilled and is something he’s always honing. “It’s constantly interesting and challenging and something I never get bored working on.”

Surfing helps keep his mind in the moment. “I’m wholly focussed on the waves, paddling and getting into a rhythm and getting in sync with the ocean. It clears my mind.

“I associate it with getting away from things, whatever the hectic stuff in life is. It’s very relaxing and restorative.”

Like David, you can introduce any of the ways to wellbeing into your life, any time, and you will begin to feel the benefits.

Whakatōkia ngā rautaki māmā nei ki tō ao kia rongo ai koe i ngā painga.


For more information on surfing 


For more information on the ways to wellbeing


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