Looking after your wellbeing
Find out what supports are available to you during your stay.
Looking after your mental health and wellbeing
It is normal to not feel right all the time during this period of isolation. It’s understandable to feel sad, distressed, worried, confused, or anxious.
These are difficult and challenging times. Everyone will respond differently: some may find it harder than others. So, it’s important to look after your mental health, as well as your physical health.
Some simple tips
Tough times affect each of us differently. Building these simple actions into our everyday lives can really help, and can make a big difference to our friends and whānau.
To help you get through in the best possible way, we've come up with a few simple tips.
Connect / Me whakawhanaunga
Talk and listen, be there, keep in touch. Our relationships can really top us up.
Me kōrero, me whakarongo, me whakawātea i a koe, me rongo i te whanaungatanga.
Give / Tukua
Share a smile, kind word or gesture. Kindness boosts the way we feel too.
Me aro tonu ki ngā mea māmā noa, i ngākau harikoa ai koe.
Keep learning / Me ako tonu
Try new things or enjoy a favourite pastime. Be curious. Go for it!
Awhitia te wheako hou, kimihia ngā ara hou,me ohorere koe i a koe anō.
Take notice / Me aro tonu
Tune in. Notice the little things. Take a moment to breathe.
Te wā ki a koe, ō kupu, ko koe tonu
Be active / Me kori tonu
Moving our body can move our mood. Just do what you can – every bit counts.
Whāia te mea ka taea e koe, kia pārekareka tāu i whai ai, kia pai ake ō piropiro.
Find wellbeing ideas and share your own at:
All Right?(external link) — allright.org.nz
It’s okay to reach out
It’s okay if you’re taking things day by day. He waka eke noa – we're all in this together.
Many tāngata/people find that having a kōrero or talanoa/conversation with a support person can really help.
Please reach out to your on-site team if you begin to worry about you or your whānau’s physical or mental wellbeing or have any specific health needs. You can also access a mental health clinician at your facility with the support of your on-site registered nurses if needed.
We’ve put together a list of helpful services you can reach out to and website and apps you can use to look after your wellbeing.
Please note the resources listed below are for specific wellbeing advice. For all questions and concerns regarding your facility or stay, you must contact the on-site team.
List of helpful services
Call or text Telehealth on 1737 to talk to a trained counsellor for support with grief, anxiety, distress or mental wellbeing. This service is free and avail- able 24 hours a day, 7 days a week.
Call 0800 543 354 or text HELP (4357) to talk to a counsellor or trained volunteers.
Call 0800 726 666 for someone who will listen.
Call 0800 111 757 or free text 4202 to talk to a trained counsellor.
Asian Family Services
Call 0800 862 342 to access help in ten languages, including Mandarin, Cantonese, Korean, Vietnamese, Thai, Japanese, Hindi, Gujarati, Marathi and English.
The helpline provides nationwide free and confidential services from Monday to Friday between 9am-8pm.
Alcohol Drug Helpline
Call 0800 787 797 or free text 8681 or online chat on their website for support with alcohol or other drug problems.
Alcohol and drug helpline(external link) — alcoholdrughelp.org.nz
Call 0800 688 5463 for confidential, free LGBTIQ+ support from a trained volunteer. This service is available from 6pm to 9pm every evening.
South Seas Healthcare Trust
Phone: (09) 278-2694
Southseas healthcare(external link) — southseas.org.nz
Pacific primary care and social service provider. Languages spoken, Samoan, Tongan and English.
West Fono Health Trust
Phone: (09) 837-1780
The fono(external link) — thefono.org
Pacific primary care and social service provider. Languages spoken, Samoan, Tongan and English.
Freephone: 0800 825 282
Vaka Tautua(external link) — vakatautua.co.nz
Vaka Tautua is a national “by Pacific, for Pacific“ health, disability and social services provider in Aotearoa with a strong presence in the Auckland, Wellington and Canterbury region
Freephone 0800 21 21 22
Mapu Maia(external link) — mapumaia.nz
National Pacific problem gambling support service.
Phone: 09-261 3490
Le Va(external link) — leva.co.nz
National Pacific mental health and suicide prevention provider.
Online mental wellbeing tools
Daily mental wellbeing, coping with uncertainty, stress, worry, sleep, thriving.
The Mentemia app provides mental wellbeing coaching after getting to know you a little through a personality quiz and what focus areas you have, like sleeping better, stressing less, or helping support a loved one. The videos feature Sir John Kirwan and his ways of approaching life that help him on a day-to-day basis.
Mentemia(external link) — mentemia.com
Loneliness and isolation, understanding ourselves better, behaviour change, ways to manage mood, strategies to manage anxiety.
Melon has an online community where you can anonymously interact with others on a similar journey and connect with a team of support workers. There’s also a health journal, resources, wellbeing exercises and webinars. He waka eke noa (We’re all in this together).
Melon(external link) — melonhealth.com
Just a thought
Anxiety and stress, confidence, self-awareness, problem solving skills, connecting to what matters, sleep, relaxation.
Staying on Track is a free online course that helps you learn how to cope with worry and stress when things get tough. Get access to
easy-to-use, proven strategies and skills you would learn from a therapist, in the privacy of your own home, anytime that suits you.
Just a thought(external link) — justathought.co.nz
Getting through together
Getting through together is a mental wellbeing campaign focused on things we can all do to maintain our mental wellbeing during the COVID-19 pandemic, with practical tips for looking after yourself and your whānau.
Getting through together(external link) — allright.org.nz
Sparklers at Home
Sparklers at Home is an online toolkit for parents, full of fun activities that support the wellbeing of primary and intermediate students.
Sparklers(external link) — sparklers.org.nz
Whakatau Mai: The Wellbeing Sessions are free, online, community events you can join in real-time. Visit the website to register for sessions to support your wellbeing and connect with other like-minded people.
Whakatau Mai - The wellbeing sessions(external link) — wellbeingsessions.nz
The Ministry of Health
The Ministry of Health website has information, resources, tools and free apps to support your mental wellbeing, as well as information about organisations that can help if you need extra support.
COVID-19: Mental health and wellbeing resources(external link) — Ministry of Health
Support for children and young people’s mental wellbeing
The Lowdown is a website to help young New Zealanders recognise and understand depression or anxiety.
Straight up answers for when life sucks(external link) — thelowdown.co.nz
Youthline works with young people, their families and those supporting young people. They offer a free 24/7 Helpline service to support young people.
Youthline and COVID-19(external link) — youthline.co.nz
Kidsline (for those under 18)
Kidsline is a counselling service for all kids up to 18 years of age.
Kidsline(external link) — Lifeline Aotearoa
If you are under 18, we will help you and your whānau/parents/guardian to make your stay comfortable and safe. There may be some special provisions available, for example to enable school work.
You can access Home Learning TV at tvnz.co.nz on-demand. There are over 300 episodes that have lessons designed for all early learning and school ages. There's also a range of learning and wellbeing resources at:
Learning from home(external link) — learningfromhome.govt.nz
You can also apply to have a parent or guardian join you in managed isolation through the exemption process. Information about exemptions is on page 31 in this pack.
Support to feel safe from violence
New Zealand takes family violence and sexual violence seriously. No-one should feel scared or be harmed by others. Help is available for all adults and children.
If you’re in immediate danger call the Police on 111
If you’re unable to talk, listen for the option to dial 55 – this will put you directly through to the Police.
It’s not OK family violence helpline
The family violence information line
0800 456 450 provides information and is available seven days a week, from 9am to 11pm.
Safe to talk
A national sexual harm helpline accessible via phone and internet. Call 0800 044 334
Supports and helps women and children experiencing family violence.
Call 0800 733 843
Women's refuge(external link) — womensrefuge.org.nz
He Waka Tapu
The Heybro line is setup for men who feel they’re going to harm a loved one or whānau member. Available 24/7 to listen and to help
Call 0800 439 276 or visit
He Waka Tapu(external link) — hewakatapu.org.nz
What’s up is a free, nationally-available counselling helpline and webchat service for children and teenagers.
This service is open Mon-Fri 12pm-11pm and Sat/Sun 3pm-11pm.
Call 0800 942 8787
What's Up(external link) — whatsup.co.nz
There is help available if you need essential information or support services, including applying for financial assistance (and other support you may need).
The Ministry of Social Development can help in lots of different ways and situations. You can also ask on-site staff to refer you. It's a good idea to consider your options early in your stay so that assistance is available if you need it when you leave the facility.
Work and Income
If you need work when you leave the facility, there are online tools that connect employers with people looking for work.
When you find a job you’re interested in there’s help for you to apply or talk to the employer.
There’s also help available with training and work experience, with your CV, cover letter or filling out applications.
For more information, visit:
NZ Government jobs(external link) — jobs.govt.nz
Work(external link) — Work and Income
Everyone deserves to have somewhere safe and healthy to live. If you have nowhere to go when you leave isolation there may be help available to find somewhere to live. Contact the Ministry of Social Development.
For any other information please visit:
Housing(external link) — Work and Income
Ministry of Social Development
If you don’t have a job or can’t work in the near future, you may be able to get a benefit or some financial help.
For more information on what financial support you might get, visit:
Check what you might get(external link) — Ministry of Social Development
There may be help available if you need support with travel costs to get home. You don’t have to be on a benefit.
Tax information from IRD
Your IRD number helps you keep track of the tax you pay and get the right entitlements. It's unique to you. Whether you had an IRD number before but can’t remember it or are new to New Zealand, we can help.
MyIR is our secure online service and it can be used to do things like updating your contact details, filing your tax returns and sending us messages, most Kiwis now have myIR.
If you're a citizen of NZ or Australia/have NZ Residency and are present in NZ and you have children under the age of 18 in your care, you may qualify for Working for Families payments to help you raise a family.
For receiving or paying child support, see our relatively new website content for families. If you’re liable to pay child support, contact us to discuss your obligations.
For more information on the ways Inland Revenue can help you settle in, visit:
I have returned to New Zealand(external link) — Inland Revenue
Te Whare Tapa Whā
The Māori holistic model of health
- Te taha hinengaro, Psychological health
- Te taha whānau, Family health
- Te taha tinana, Physical health
- Te taha wairua, Spiritual health
The Māori holistic model of health, Te Whare Tapa Whā, reminds you to take care of all the different aspects of your life to support your wellbeing.
Te whare tapa whā is a model of the 4 dimensions of wellbeing developed by Sir Mason Durie in 1984 to provide a Māori perspective on health. With 4 walls, the wharenui (meeting house) is a symbol of these four dimensions. The wharenui’s connection with the whenua (land) forms the foundation for the other four dimensions.
By nurturing and strengthening all dimensions, you support your health and wellbeing, as well as the health and wellbeing of your whānau.