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Support over the holiday break
Support over the holiday break
We know for some people the holidays can be a challenging time to get through. The following are some things other young people have found helpful that you might adapt:
Having a backpack with activities or things you can do to distract [pack of cards, knitting, beads-thread, book, drawing material]
Play with pets - or - if you don't have a pet - offer to feed/look after a friend or neighbour's pet when they are on holiday
Practice a skill you are learning: musical instrument, a sport skill, dance, a craft, something creative - photography [explore the capabilities of your phone?]
Pick up a project - might be something like painting a fence, clearing garden, cleaning something, fixing something, learning a new recipe.
Get in touch with cousins - other family - make plans to connect [might be a way to learn something - like if you have a relative who is good at cooking - ask if they can teach you].
Find an online community of shared interest - a fandom? Write some fan fiction.
Find ways to play [pets and young children help] - go to a park, beach and play.
If you do get to the beach - collect shells or pick up rubbish [optional] - this can be a form of mindfulness.
Explore your local area - find out the history - walk up a maunga/mountain - see if you can identify landmarks, the plants, or just appreciate the view.
Volunteer - community or church group.
Go on a sensory exploration - cooking, visiting public gardens [smell the roses!]
Clean up your phone-social media: do a bit of a check in with yourself about what apps are useful - if you need to take a break from some.
Reach out to someone if you are needing support - scroll down to links to other resources:
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 Youthline. 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. 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 Difficulties : 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. See EDANZ for more support and information.
· Self-harm and Suicidal thoughts: We recognise that 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. Youthline has some good advice for how to support yourself or a friend.
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
Links to other resources - [these are all Aoteoroa-New Zealand Based]
If you can't find what you are looking for please contact one of us
Some good places to start:
Some good places to start:
Lifeline - Chat or text for support 0800543354 or text 4357
National 0800 ANXIETY Helpline (0800 269 4389)
Youthline - help for just about anything as well as great resources: 0800 376 633 text: 234 email: talk@youthline.co.nz
What'sup - call or chat online about anything at all
Youthlaw - Know your rights! & free legal advice up until you are 25
The Lowdown - help for depression and feeling down - also free txt 5626
Aunty Dee - support for Pasifika youth - also free txt 1737
Dear Em - general support and advice around life
Online stress/worries:
Online stress/worries:
Netsafe - for everything including reporting abuse - great site
Icon - (In Case of Online Negativity) - site designed by young people FOR young people
Mental Health (some other sites also cover this - like Youthline):
Mental Health (some other sites also cover this - like Youthline):
Mental Health Foundation - covers everything [here is a link to the Manawa app that supports mental health]
Anxiety NZ Trust - specialist support for anxiety
Depression - lots of info and link to The Lowdown - youth depression
Sex and sexuality:
Sex and sexuality:
Family Planning - sexual health - (remember you can also talk to the nurses)
Rainbow Youth - LGBTQIA+ support, advice and resources
Drugs/Alcohol:
Drugs/Alcohol:
Ease Up - support for reducing harm and improving mental health
Altered High - (Community Alcohol & Drug Services for youth)
Alcohol & Drug Helpline - 0800 787 797
Personal safety and well-being:
Personal safety and well-being:
Auckland Sexual Abuse Help - unwanted sexual experience
Safe to talk - sexual harm - 0800 044 334 or text 4334 [is a chat option on the site]
Gr8Mates - Supporting a friend after an unwanted sexual experience
Shine - violence at home - 0508 744 633
Culturally responsive services:
Culturally responsive services:
Le Va - Pasifika health - including mental health
Vagus Centre - Chinese mental health and family support
Shakti Centre - Focus on African, Indian, Middle Eastern, women - here is a link to their youth page
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