Health Promotion Resources

www.mentalhealth.org.nz/get-help

The Mental Health Foundation website provides information about a number of resources available to help people experiencing mental distress, as well as links to how to maintain your wellbeing.

Free call 0800-111-757
Text 4202
www.depression.org.nz

Trained counsellors are available 24/7 to take calls and texts.

This website is part of the Government’s Health Promotion Agency and provides a range of tools and resources to support New Zealanders who are experiencing mental distress, including an online self-help tool.

Free call 0800 ANXIETY (0800-269-4389)
www.anxiety.org.nz

The free helpline is available 24/7.

Anxiety NZ provides support, treatment and education for anxiety, depression, OCD and phobias, as well as other associated conditions related to anxiety.

www.healthnavigator.org.nz/mindfulness

Mindfulness is the practice of being aware of each moment of your day as it happens. Becoming more mindful helps reduce tension, stress and anxiety. It also helps you notice what supports your wellbeing.

www.helpguide.org/the-mental-health-benefits-of-exercise

You already know that exercise if good for your body. But did you know it’s also effective in dealing with depression, anxiety, stress and more?

Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD and more. It also relieves stress, improves memory, helps you sleep better and boosts your overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better.

www.healthline.com/nutrition/17-tips-to-sleep-better

Sleep is as important to our health as eating, drinking and breathing. It allows our bodies to repair themselves and our brains to consolidate our memories and process information. Poor sleep is linked to physical problems such as a weakened immune system and mental health problems such as anxiety and depression (www.mentalhealth.org.uk).

This article provides practical advice about how to get a better night’s sleep.

Wellbeing in Adults

Wellbeing can be quite a broad term and is something that most of us seek throughout our lives. Wellbeing includes many things such as the experience of health, happiness, contentment and being purposeful.

The Māori model of health, Te Whare Tapa Whā, incorporates the four cornerstones of health. When one of these cornerstones becomes unbalanced, we can become unwell. These dimensions are taha tinana (physical), taha wairua (spiritual), taha whānau (family) and taha hinengaro (mental).

There are several ways in which we can achieve wellbeing. These include:

Self-care
Exercise
Environment
Diet
Sleep
Relationships

Self-care and Wellbeing

This involves being good and kind to yourself, taking a break and stepping back in order to replenish resources and centre yourself. We can practise self-care in sensory, emotional, spiritual, physical and social ways.

Sensory – calming the mind:

Cuddling under a blanket
Sitting in the sun
Walking barefoot on the grass – taking in what we can smell, see and feel

Emotional – remembering that it is healthy to experience a range of emotions – accept, acknowledge and move forward:

Journal – write down your emotions, be honest with these
Counselling – talking to a trusted friend/family member
Catch up with someone who lets you be authentically you
Cry if you need to

Spiritual – getting in touch with your values and what matters to you (this does not need to be religious based):

Practise meditation or mindfulness
Attend a service – whether religious or humanistic
List 5-10 things you are grateful for
Say affirmations that ground your sense of self and purpose

Physical – this is a vital aspect of your body’s wellbeing – let off some steam:

Dance to your favourite song
Practise yoga
Walk/run/bike
Learn a new sport

Social – maintaining connection:

Have lunch or dinner with a friend
Socialise with those who empower and understand you (not those who disempower and belittle you)
Sign up for a class – learn something new and meet new people

Exercise and Wellbeing

Exercise has been found to reduce stress, improve mood, boost our energy levels and promote better quality sleep. However often you wish to exercise is up to the individual and what is manageable, but recommended guidelines suggest 20-30 minutes 5 days per week.

Examples of some good ways to get active are to go for a walk, run, do yoga, or pilates, do some strength training, participate in sports, or jump on your bike and go for a ride.

Environment and Wellbeing

The environment in which we work and live greatly impacts our overall wellbeing. It can influence our moods, behaviours, motivations or our stress levels.

Ways we can improve our surroundings include:

Decluttering – create clear workspaces at home and in the workplace
Allow bright lights (natural or artificial) to come in
Have separate areas where you can get away and take a break

Diet and Wellbeing

Eating a well-balanced diet and drinking plenty of water has been shown to improve our energy levels, improve sleep quality, improve our overall health and lessen our chances of other health risks. It is recommended that adults should eat a variety of foods every day from all four of the food groups. These are:

Vegetables and fruit
Grain foods
Milk and milk products
Legumes, nut, seeds, fish and other seafoods, eggs or poultry, and red meat

We should also make sure that we consume regular fluid throughout the day so we remain hydrated. It is recommended to drink 6-8 glasses of fluid per day for adults.

Sleep and Wellbeing

Getting a good, quality sleep helps us prepare for the day ahead and it is important for good health and wellbeing. Quality sleep helps to support healthy brain function and maintain physical health. On average adults should aim to be getting 7-9 hours of sleep a night.

Ways we can improve this include:

Aiming to have a regular bedtime routine – even on the weekends
Keeping the bedroom for sleeping – no TV, laptops or cell phones
Avoiding caffeine where possible in the afternoon

Relationships and Wellbeing

Healthy relationships are a vital component to our wellbeing. Having meaningful relationships can provide us with a sense of security and self-esteem and be a good buffer in the reduction of stress. Relationships can also be crucial when the sense of loneliness comes creeping in.

We can maintain relationships in many ways such as:

Catching up with friends or family
A phone call or an email
Making time to do something social with a friend