Mental Health & Wellbeing Support

07/03/2023

We’ve been talking about the importance of trusting yourself.
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There’s no one more important to trust, than yourself. Sometimes we lose trust in ourselves after we make a mistake or after someone criticises us harshly or constantly. It can feel more difficult to make decisions when you can’t trust yourself because you fear you’ll make the wrong choice. Or you might be more prone to criticising your own decisions after you make them.
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Building trust in yourself can help boost your decision-making skills and self-confidence. This can make life feel a little easier and much more enjoyable.
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This week we are going to talk about setting reasonable goals!
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Often, we aim high with our goals. Instead of aiming to make $50,000 a year from our job, we aim to make $100,000. Instead of trying to complete a project in two weeks, we try to do it in one week. And setting our goals high can be a good thing, because it motivates us to work hard for what we want.
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Unfortunately, setting goals that are too ambitious has a major downside. When we don’t reach our big goals, we experience failure. Failing often can reduce your self-confidence and ability to trust yourself.
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Instead of setting one big goal, try setting many little goals that put you in the direction of your big goal. Doing so will make your big goal more realistic. You’ll also gain confidence and trust in yourself while accomplishing the smaller goals along the way.

03/03/2023

Healthy boundaries define what is appropriate behaviour in our relationships – behaviour that keeps both parties safe. Setting healthy boundaries is crucial for self-care and positive relationships.
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Examples of healthy relationship boundaries include being allowed to:
Decline anything you don’t want to do
Express your feelings responsibly
Talk about your experiences honestly
Reply in the moment
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By setting boundaries in relationships, we also discover which relationships are healthy and which are not.

26/02/2023

Teach your kids that no matter what might happen in your life, it’s figure-out-able.
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The scariest thing for kids is feeling like they have to figure things out alone. The hardships of life are easier when you can lean on your parents. Teach your kids that no matter how old they are, and no matter what happens, they can come to you, and you will figure it out together.
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It may seem obvious to us, but asking for help can be a crucial tool to help kids deal with tough problems such as bullying, trouble with school work, conflict with peers, and more. There are many things we can do to encourage help-seeking behaviours in kids. Letting them know that you are there to help them when needed is a good way to make sure they use the skill.
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Many kids have already been asking you for help since they were toddlers, and it can help to point out what that looked like as they have grown. You may have helped teach them how to walk, helped them with colouring or drawing, or helped them learn how to ride a bicycle. You can also give them examples of when you have had to ask for help in your own life to emphasise that people of all ages sometimes need help.

22/02/2023

Talking is the first step in recovering from mental health issues such as stress, depression and anxiety. It is also important an important component of good mental wellbeing.
But why is talking – something that we generally start by the time we are 18 months old – so difficult to do when it comes to mental health?
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We need to ensure we nurture a culture that embraces this type of communication without prejudice; and we need to normalise the conversation, and make it as easy as possible for everyone to speak about their problems.
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Changing our culture to one that welcomes conversation around mental health needs to begin with each and every one of us. This can mean talking about your own mental health as part of every day conversation, as well as opening doors for others to talk about their own mental health.
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Remember, we don’t need to have a solution. The important thing is we make people feel able to talk.

17/02/2023

A little while ago we posted some really useful information on five ways you can help teach your children how to focus only on what they can control, rather than the things they cannot.
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We talked about
- Creating a culture of accountability
- Creating a circle of control
- Teaching Mindfulness
- Using effective praise
- Giving them the power of choice.
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You can find all of these posts and the tips and advice that go with them over on our website at www.mhws.co.nz/5ways there is a handy link over on our instagram bio too!

15/02/2023

We’ve said it before, practicing gratitude can be a game-changer: it has far reaching effects, from improving our mental health to boosting our relationships with others.
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Living your life with gratitude helps you notice the little wins—like the bus showing up right on time, a stranger holding the door for you, or the sun shining through your window when you wake up in the morning. Each of these small moments strings together to create a web of well-being that, over time, strengthens your ability to notice the good.

Building your capacity for gratitude isn’t difficult. It just takes practice. The more you can bring your attention to that which you feel grateful for, the more you’ll notice to feel grateful for!
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Start by observing. Notice the thank yous you say. Just how much of a habitual response is it? Is it a hasty aside, an afterthought? How are you feeling when you express thanks in small transactions? Stressed, uptight, a little absent-minded? Do a quick scan of your body—are you already physically moving on to your next interaction?
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Pick one interaction a day. When your instinct to say “thanks” arises, stop for a moment and take note. Can you name what you feel grateful for, even beyond the gesture that’s been extended? Then say thank you.
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Try working on practicing gratitude today!

12/02/2023

HOW CAN WE HELP YOU?
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We all know that people do not experience mental illness in isolation. We also know that when a person becomes unwell because of a mental illness, that many other people are also affected.
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We support those who support someone affected by:
Schizophrenia
Bipolar Disorder (Manic Depression)
Depression
Anxiety Disorders
Obsessive Compulsive Disorder
Eating Disorders
Personality Disorders
Dementia-Related Disorders
Addiction
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Want to get in touch? You’ll find our website at www.mhws.co.nz or linked in our insta bio. There you will find all of the ways you can contact us, including our self referral form.

12/02/2023

09/02/2023

Are you a reader? One of the best ways to have an afternoon of selfceare is by having a book date!
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❤️📕WHAT IS A BOOK DATE?
A book date is when you schedule a time and place that you intend on doing nothing but read a book.
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BOOK DATE IDEAS
AT HOME: Search for ambience videos on You Tube to stream nearby. Find a spot in your house that you can sit or lie comfortably with no distraction. Leave your phone and other devices in another room.
IN NATURE: Go to a local park, garden or a beach if it’s close by. Take with you a comfy picnic rug, a snack, water and your book. Leave your phone and devices on silent mode in your bag so that you can focus just on your book
WITH FRIENDS: There is nothing like sharing your favourite book with others!
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HOW A BOOK DATE CAN HELP MENTAL HEALTH
Losing yourself in a good book has been shown to reduce your levels of stress.
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Research shows that reading as little as six minutes a day can reduce stress levels by 60% by reducing your heart rate, easing muscle tension and altering your state of mind. That same study also showed that reading was better at reducing stress than music, drinking a cup of tea, going for a walk and playing video games!
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Reading can also provide an short escape from the 'real world’, help you develop empathy for others, and it works the brain which can prevent memory loss!

09/02/2023

Over the past year we have been posting ideas of ways to build relationships with your tamariki. If you have missed these posts, we have now added them to our website which you can find linked in our bio or by visiting www.mhws.co.nz/tamariki
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We talked about:
👄Chatting to them about non-school related subjects
⛹🏻‍♀️Letting them teach you about their interests
🧩Remembering things about their lives
🤓Sharing things about your own life
🍿Engaging in activities with them
😹Telling hilarious and embarrassing stories
💙Sharing inspirational stories from your life
🙊Doing crazy things
🏂Using their interests to teach life lessons
😔Apologising when you mess up

06/02/2023

What’s something you’re looking forward to this weekend? What’s something you’re looking forward to for the week ahead?
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DID YOU KNOW the act of focusing on things you are looking forward to can help you keep a positive outlook? And better still, this can also rub off on other people!

31/01/2023

You might think the term “burnout” applies only to your job — but burnout can affect more than just your 9-to-5. In fact, it can also affect the most important job of all: parenting - especially at this time of year!
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Some of our tips to fight parental burnout are:
🍿MAKE TIME FOR SELF CARE
We all know self-care matters — but when you’re a burned-out parent or caregiver, setting aside time to tend to your own body and soul becomes even more critical. Whether this means getting up half an hour before the kids do, or staying up late one night a week to curl up and watch a movie, self-care doesn’t have to be expensive or time-consuming. Taking walk, soaking in a warm bath, or reading a good book can all be forms of self-care.
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🫴ASK FOR HELP
When you’re feeling burned out, it’s important to recognise your need for help — and reach out to others to get it. Ask a friend or family member to babysit. Or check low cost household support websites that offer services like house cleaning or yard work. Requesting help might also include talking to your spouse, partner, or co-parent about how you can help each other more.
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🚫DIAL DOWN COMMITMENTS
Stripping your schedule of excessive or burdensome commitments allows for extra breathing room you may need right now. Extra-curricular activities can all make their way back into your family’s life when you’re feeling more refreshed.
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👩‍👩‍👧‍👦SPEND TIME WITH FRIENDS
Spending time with friends offers an outlet to disconnect from the stressors of parenting and discuss your experiences. Organise to meet up for a picnic or a walk, or schedule a video call with a group of friends, or even just chat online!
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There’s no shame in feeling your parentinng mojo could use a reboot! If you need take steps to recover from parental burnout, remember to give yourself some grace, knowing that this phase isn’t forever.