ADVICE AND TIPS FOR DEVELOPING MENTAL HEALTH FITNESS - 

Lots of experiences can impact on how we feel. There is no right or wrong way to feel about things. Whether be about school, future or just what’s going on in your own home. Everyone goes through things and it is HUMAN for our hauora/well-being to be effected. The counselling team acknowledge for some people this time is really tough, and we do want you to reach out (check out our emails above. But here are some things that can help ride out tough times

CONTROLLING THE CONTROLABLES: 

It can be helpful to find small ways to create some routine and certainty. Things that scaffold your day like walking your dog, praying, making breakfast, doing some exercise, or other family or personal rituals.    

General tips for staying ‘mentally fit’ 

People often know they need to keep physically fit and healthy but looking after your mental health also needs regular work and an awareness of what you are 'feeding your mind' - mental nutrition matters. So - here are some basics to develop a good base mental health:

• Maintaining Balance:  Sleep, nutrition, exercise, connections (friends, family, spirituality, online and offline) 

If any of these are not going so well, it will impact on how you are feeling. There is more info below about how to support yourself to get better sleep and maintain positive relationships - especially online.  

Where to get some tools and resources to support yourself

A great place to start is The Lowdown. Also check out Small Steps - for some guided tools.

Le Va have created a fantastic mental wealth resource to help you work through what you might need: Check it out here and some more ways to look after yourself with Covid-19 stress. The mental health foundation also have some great tips. Check them out here. Some people like to use apps, a couple we think people might find useful are Headspace and Manaaki Ora 

• Other ideas - Building a positive relationship with yourself and the world: expressing gratitude, writing/expressing thoughts & feelings, positive affirmations, acts of kindness 

It can be easy to be captured by negative stuff. Writing down what you are grateful for daily and reflecting on thee positive things about your day can help you tune into the good stuff. Negative stuff tends to be really loud so we notice it more. But - sometimes it's hard to turn down the volume - so there is:

• Grounding and Mindfulness – turning down the volume of negative thoughts and feelings can take a bit of practice. But there are apps to help such as headspace.  

Common troubles and struggles:

·   Online stuff: If you are online, chances are you have had a negative experience. But by taking care of how we interact with people, and what we choose to look at we can reduce stress and anxiety. Netsafe and Icon have information about how to keep your online-digital life on the positive side. People also can find their phone or device interferes with their sleep - so think about how to 'switch off' and get quality sleep.  We are always open to helping people with this stuff. It's pretty common. 

·   Substance use: We know when people feel down they sometimes turn to things to help feel better or escape feeling bad.  Whether it be alcohol, drugs, smoking, vaping there is support out there. See below for more info but a good place to start is Altered High

·   Eating : This is quite complex but we know peoples relationship with food and eating can change for lots of reasons. It is important to talk to someone if you are worried or concerned. If you are not sure there is a quiz you do on the Youthline page here 

·   Self-harm: Is also complex and often friends support each other and do not want to tell an adult for fear of betraying their trust. We know it is hard and we understand loyalty is an important value. Check out this info on Youthline to help you decide what support you or a friend might need.

The double team - Anxiety & Depression: 

Lots of people worry they might have a mental illness such as anxiety or depression or both. For some a diagnosis is important. But it is common to experience both of these as part of dealing with challenging situations and events (more below). But please talk to your doctor or take a look at Youthline. Counselling is often a recommended option and we are all qualified to support with both anxiety and depression.

But - you can always get support out of school [check out Youthline - and other links below]. Taking care of your mental fitness and doing the basics is a good place to start.

Dealing with bigger stuff: Trauma, grief and loss, violence

So - you've done all the mental health fitness and self-care, you are managing your online life and doing all you can for yourself. BUT there are things that hit hard in life that just hurt no matter how much self-care you do. Sudden, big, or significant ongoing events can erode our mental health. We know things like family violence, abuse, death of someone close, natural disasters, and other significant personal events effect people. No....matter....how....strong....you....are. You are not weak for feeling sad, upset, angry, you are HUMAN!

If you do not feel safe right now at home:

Please reach out for support: 

Oranga Tamariki - or go here to chat to someone about your rights

Shine