Helpful Resources

Other places to find information and tips on looking after mental health and wellbeing. 


General wellbeing

Five Ways to Wellbeing – Mental Health Foundation

Te Whare Tapa Whā – Mental Health Foundation

All Sorts - Mental Health Foundation

Active Listening tool – Small Steps

Self-help tools and apps – Mental Health Foundation and Getting Through Together

Whakatau Mai | The Wellbeing Sessions – Changing Minds

What works for you? Using sensory strategies to help people cope with challenging situations – Te Pou

The science of happiness podcast series – UC Berkeley’s Greater Good Science Center US

Healthify mental health – Healthify He Puna Waiora

Wellbeing topics – Farmstrong

Building a strong Whare Tapa Whā so we can flourish video – All Right

Nature focussed wellbeing activities and videos – Whenua Iti 

Conservation Week activity page – Department of Conservation  


Supporting yourself and others

Ko Wai Ahau - personal safety plan for rangatahi/youth – Mental Health Foundation 

Listing of Community Support Groups – Mental Health Foundation

How to do nothing - Te Hiringa Hauora Health Promotion Agency

Checking In: supporting someone who may be experiencing depression and/or anxiety – Le Va (in English, Samoan, Tongan, and Cook Island languages)

Having suicidal thoughts and Personal safety plan – Mental Health Foundation

Supporting others – Mental Health Foundation 

Connecting through kōrero: Talking about suicide with young people (resource & videos) – Mental Health Foundation

Top tips for talking to a friend with mental health challenges – Dr Angela Lim featured on Re:

Helping whānau and friends through the tough times – Mental Health Foundation

Men’s Wellbeing - Aotearoa NZ Tough Talk

Take a breath – Le Va

Hear for you Sione - a short film about mental wealth – Le Va

Want to help but not sure what to do? –

‘Are You Ok?’ – (Asking the question) - Te Rau Matatini

‘Out In The Open’ – (Talking about Suicide) - Te Rau Matatini

Depression – kindness helps  - Tangata Atumotu Trust

Help for the tough times - HPA

Conversation starters to check-in with a new mum - Maternal mental health awareness guide (MaMA)

Life Keepers training modules – Le Va

Conversations Matter - Australia

Yeah Nah: What stops us checking in on a mate – and how to overcome it - Umbrella

Help a mate – Headfirst

Village App – Starship and Youthline


Others' journeys to wellbeing:

Hear how others have dealt with their depression and anxiety and how they work on staying well.

Low Down – How others have dealt with their depression and anxiety and how they work on staying well. – Draw strength and hope from the stories of other people.

Like Minds, Like Mine – Real-life stories people have gifted to us over the years.

Mind. Set. Engage. Being Men Series – Rugby players speak about their mental fitness and the strategies they use.


Te Waioratanga – All Right?

Hikitia Te Hā – All Right?

M3 Mindfulness for children – Jase Te Patu

Wellbeing for Māori –

Move over astrology, it’s time to return to the Māori lunar calendar – The Spinoff

Maramataka – The Spinoff

E Tū Whānau - Māori Reference Group

Manaaki Ora App - Te Rau Ora and The Centre for Māori Suicide Prevention

Unu Ora - a personal wellbeing resource - Tuihana Ohia

CHUR! All good, bro? Helping tāne get out of a dark space - Mental Health Foundation

He Tuinga Aroha - Te Hiringa Hauora

Mānawa Maiea te Atawhai video series – The Kindness Institute



Positive communication at work – Mental Health Foundation

How to have a conversation about mental health – Mental Health Foundation

Open Minds e-learning (helps people managers to support employees experiencing mental distress or illness at work) – Mental Health Foundation

Workplace Wellbeing – Mental Health Foundation


Schools and kura

Sparklers – All Right?

Te Rito Toi – developed by Professor Peter O’Connor and multiple contributors

The mental wealth project – Le Va

Supporting wellbeing & hauora video series – Ministry of Education

Pause, Breathe, Smile programme – Pause, Breathe, Smile Trust


Book suggestions

If you are looking for a related book to read, check out: 


Rāhina / Monday

Take Notice | Me Aro Tonu

A fresh week, blank slate and a new beginning. Let's start the week by setting purpose and intention, today is the day to take stock – how have you been feeling recently, are there any events or stresses that you need to sit with and unpack? 

Developing the ability to be fully present and conscious without being overly reactive or overwhelmed is no easy feat, it takes practice to achieve the delicate balance of awareness. When we take notice or practice mindfulness, we’re creating space for ourselves—space to think, space to breathe, space between ourselves and our reactions.  

Use today as a reminder to pay more attention to the present moment, to our thoughts and feelings, and to the world around us. At the end of the week, you can reflect on how you felt at the start of the week, and how putting each of the Five Ways into practice has helped to boost your mental health.

A few ideas to help you take notice:

Rātū / Tuesday

Give | Tukua

Today is all about kindness. When we give selflessly to others, whether through our time, resources, or support, we create a positive ripple effect that extends beyond the people we engage with. Carrying out acts of kindness boosts our happiness, life satisfaction, and overall wellbeing. When we help others, it gives us purpose and a sense of belonging – it’s a win/win!  

Think about how you might be able to brighten the day of someone you care about, or even a complete stranger. A small gesture might mean the world to someone else, and you’ll get a bit of a boost, too!

A few ideas to help you give:

Rāapa / Wednesday

Be Active | Me Kori Tonu 

We're nearly over the midweek hump and are inching closer to the weekend. Today is the perfect opportunity to give yourself a refreshing boost by engaging in some physical activity. Wi tēnei rangi to get the blood flowing through your tinana/body?   

Physical activity stimulates the release of endorphins, the "feel-good" hormones, which can uplift your mood and increase feelings of happiness. It reduces stress and anxiety levels, promotes relaxation and enhances overall mental resilience. It can even sharpen our thinking and boost our creativity. 

Being active doesn’t always mean high-intensity cardio workouts, there are lots of ways you can move your tinana to uplift your mood, reduce stress, and feel a sense of achievement. Choose to do something that is purely for feeling good or having fun, and dedicate it to your wellbeing.

A few ideas hei āwhina/to help you be active:

Rāpare / Thursday

Connect | Me Whakawhanaunga

It’s nearly Friday – why not tap into those weekend vibes early, and carve out some time for some meaningful connection? Use today as a sign to arrange that outing or gathering with friends, participate in social events that you might be finding an excuse to skip, or seek out opportunities for shared experiences that deepen your connections.  

Connect refers to making social connections, or whakawhanaungatanga. A sense of feeling connected, loved or belonging with others is strongly associated with better wellbeing and other health outcomes by providing a sense of meaning, safety, support and purpose.  

A few ideas to help you connect:

Rāmere / Friday

Keep Learning | Me Ako Tonu

It might be the last day of MHAW, but today’s the day to reflect on what you’ve learnt throughout the week and implement those tools into the weekend and weeks beyond. 

Evidence suggests that learning or trying new things creates a sense of achievement, competence and stimulates engagement with the world around us. There are lots of ways that you can Keep Learning today and every day. 

A few ideas to help you keep learning: