Top Up Together with the power of tiny habits | Mental Health Awareness Week.

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Date:
12:00:00 PM to 1:00:00 PM on 10 October 25
Location:

, https://us02web.zoom.us/webinar/register/WN_13KBlkaAQ-6rxFiyrLzh-g#/registration, Online
Organisation:

Umbrella Wellbeing
Organiser:

Umbrella Wellbeing

Learn from the latest in behavioural science and clinical psychology to embed strong wellbeing practices, tackle stress and anxiety, and perform at your best.

This free webinar is open to everyone interested in learning from clinical psychologist Dr Barbara Rysenbry, about the power of tiny habits and how to put them into practice for better wellbeing.

During this webinar, Barbara will:
- Unpack the basics of habit formation, neuroplasticity and behavioural science
- Share evidence-based examples of wellbeing habits that boost mental health and wellbeing
- Discuss common barriers to habit formation and how to overcome them
- Suggest ways to “top up together” at home, at work, and in the community
- Answer your questions live

This session will be recorded, and the recording will be sent to all those who register.

Monday

Connect/Me Whakawhanaunga

How will you connect with others today?

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 through providing a sense of meaning, safety, support and purpose. Nurturing relationships with friends, whānau and work colleagues helps to enhance the benefits of connection and promote a deeper sense of unity and collective wellbeing.

Here are some of the ways you can connect with others today:

Gather your friends for a cozy night of games, good vibes, and shared laughter.
Fire up the barbeque, invite your friends and whānau around, and catch up while watching the game.
Is there someone that you haven’t spoken to in a while? Why not send a message, have a kōrero, or arrange a catch up in person.
At the end of the day, ask a friend, your whānau or hoamahi what the best thing about their day was and listen with interest when they respond.
Organise a potluck dinner, barbeque or shared lunch with your whānau, friends or hoamahi. Bring your favourite dish and connect over some delicious kai.

Social connection is the ngākau/heart of our wellbeing. It weaves us together, making us feel seen, heard, and understood. When we nurture meaningful connections with others, we uplift our own wellbeing.

Tuesday

Give/Tukua

How will you give to others today?

Give is about kindness, altruism, or generosity. 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. Sharing acts of kindness and your time with others can strengthen relationships and create a ripple effect of positivity.

Here are some of the ways you can give today:

Give a smile to a stranger today. Why not top up their wellbeing, and yours?
Volunteer in your community, or donate items you are no longer using to a charity shop.
Bake something yummy to share with your hoamahi/colleagues at morning tea time.
Help a friend out by mowing their lawn, preparing a meal for them, or offering to mind their tamariki for the afternoon.
Stop to let a car into the traffic in front of you. Watch the chain reaction of courtesy!

What better time than Mental Health Awareness Week to Top Up Together by doing something nice for your friends, whānau or colleagues?

Wednesday

Be Active/Me Kori Tonu

What steps will you take toward being active today?

Being active is not only important for our physical wellbeing, it’s also a powerful mood booster. Moving our tinana/body can reduce stress and anxiety levels, promote relaxation and enhance overall mental resilience. Being active with whānau and friends can boost motivation, strengthen social bonds, and make physical activity more enjoyable.

Here are some of the ways you can be active today:

Get your energy flowing and have fun with whānau or friends. Teach your mum or aunty a new TikTok dance. Not only will it get your heart rate up, but it's also a chance to connect with each other.
Grab your mates and organise a friendly sports match at a local park. Not only will you get a good workout, you’ll also be able to have fun and connect with your friends too.
Have an impromptu kanikani/dance party with your whānau, flatmates or pets. Play your favourite tunes, sing as loud as you can, and get your body moving.
Being active doesn’t have to mean working out. Vacuuming the house, gardening, or playing tag with your kids can all count.
Instead of having hui in the tari/office, get some fresh air and go for a walking meeting outside.

Being active can make us feel good, and it helps us feel connected with our communities. Physical activity stimulates the release of endorphins, the "feel-good" hormones, which can uplift your mood and increase feelings of happiness.

Thursday

Take Notice/Me Aro Tonu

What will you take notice of today?

Take Notice refers to the practice of mindfulness. Mindfulness can be thought of as open and receptive attention to, and awareness of, what is occurring in the present moment. There is robust scientific evidence supporting mindfulness practice as beneficial to our hauora (mental, physical, spiritual, social/relationships). Practicing mindfulness with others can deepen connection and enhance our collective sense of wellbeing.

Here are some of the ways you can take notice today:

Savour and share the small things or moments in your day that brought you joy.
If you have work meetings today, begin with a karakia/prayer or short reflection (eg. an inspiring quote) followed by a brief silent period, allowing your hoamahi to breathe mindfully and bring their full attention into the room.
Head along to a yoga class or find one on YouTube.
Practice some gratitude. Activities such as writing gratitude letters, journaling or reflecting on things to be thankful for, are linked to improved emotional wellbeing, life satisfaction, and reduced symptoms of depression and anxiety.
Go for walk with a friend and take notice of your surroundings – the sounds, sights, smells and textures. You could do the five senses awareness exercise together – share something you see, feel, hear, taste and smell (e.g. the feeling of sunshine on your face, the smell of a spring flower).

Top up your wellbeing by being present - use today as a reminder to pay more attention to the present moment, to your thoughts and feelings, and to others around you.

Friday

Keep Learning/Me Ako Tonu

How will you keep learning today and beyond?

Keep Learning refers to ‘exercising our mind’ – almost like taking our brain to the gym. Learning something new together with friends or whānau can boost motivation, enhance understanding and offer a sense of shared growth and discovery.

Here are some of the ways you can keep learning today:

Join a class or group – learn an instrument, join a book club or put on your dancing shoes and learn some new moves.
Organise a lunch and learn session with your hoamahi. Arrange for a speaker to come in, or ask a colleague to present on a topic that they are interested in.
Why not team up with your whānau and take on a new challenge? Experiment in the kitchen with a new recipe, give that forgotten furniture a glow-up, or explore the beauty of learning a new language.
Learn something new about your hometown or local area – talk to your whānau and neighbours, check out local history societies, pukapuka/books or do an online rangahau/search.
Do some puzzles! Crosswords, sudoku, riddles are all great ways to exercise the mind.

Evidence suggests that learning or trying new things creates a sense of achievement, competence and stimulates engagement with the world around us.