Staying OK

Recovery is a process


Dealing with your mental wellbeing can take a long time with ups and downs. During that time you will still have all the things that life throws at you to deal with. Below is some tips to deal with life and help keep you recovering!

Getting back zero - A guide to self care

Words on paper - A guide to better studying

Counting more sheep - A guide to sleeping better

Getting pumped - A guide to motivation

Keeping Fit - A guide to staying healthy

Mind matters - A guide to getting help


Getting back to zero - A guide to self care

When you are having a bad day and just need to recover you can try some of these things. Keep trying until you try something that helps, even if these don't work for you!

Free options

Tidy something: Put your dirty clothes in any sort of box or basket. Sort the dishes out as much as you can in that moment, even if that is just piling them all up. Little tasks will make the room more friendly and help later if you want to tidy it all.

Tidy yourself: Have a bath, a shower or just run cold water over your face. 

Talk to a friend: Text (or call, visit etc what ever you can do) a friend and ask them something simple like "What is one thing you enjoyed this week?" It will make you feel less alone, it might give you some ideas and it might cheer them up!

Call a free counselling service: Try Lifeline, Youthline or something online like 7cups or Emotional Baggage Check. If you are uncomfortable talking to a friend or want a different perspective these are some other options.

White noise: Try out, it is a website that lets you adjust all sorts of background sounds. You can have a cafe with maximum chatter or a rainy day with minimum lightning easy! If you aren't sold, this Tumblr post tells you more about it.

Sick beats: Try listening to some music. If you don't know what you want to listen to you can try a radio feature like Pandora.

Broke and hungry: If you are low on money and hungry there are ways out there that can help. This site isn't New Zealand based but it still covers good and cheap recipes (Tell us if you find anything similar and NZ based). This Tumblr post gives you more details and a story about how it helped them.

Set up for a successful day: Maybe today has gone off the rails so instead you decide on another day down the line where you will set yourself back to zero. Use these tips to make that day amazing, add some planning from the motivation section then reset yourself.


Shapes expanding and contracting

Try breathing in time with the picture


Bigger Budget

Fidget devices: There are lots of different types of fidget devices out there, the common trend is that they let you do something extra to occupy your mind and help you focus.  This post tells you more about the different types.

Body Care: Get your hair done, have a massage, get your nails done professionally or anything else you want. This is basically an excuse to feel pretty and have someone else take care of you. 

Get a hobby: Learn to Yoyo, start painting or anything else that catches your interest. When you need to get back to zero just do a simple thing in your hobby that you can succeed at and feel good about.


Words on Paper - A guide to better studying

Make a nest: Try going out to a public place this will make you feel less alone while studying and might help lower distractions. If that doesn't work for you instead spend a small amount of time removing distractions from your work space and making it as nice as possible.

Sick beats x2: Having music on helps drown out distractions. Try out different genres of music, usually things with less lyrics will be less distracting. Things like is a good alternative.

Work in breaks: Set yourself a timer for how long to work then once that time runs out take a break. Repeat this a couple of times. 

Thinking ahead: Find out when every assignment is and how long you think it will take you to do it. The more time you give yourself the safer it will be if you end up procrastinating.

Ask the pros: Lots of schools and universities will have guides like this.


Counting more sheep - A guide to sleeping better


Only counts as a half


Nap time: Keep going to bed at the same time each night. 

Low Tech: Turn off your phones, tablets and computers around 30 minutes before you want to sleep. If you need to set an alarm to wake up, you can move your phone across the room (forcing you to move to get it). 

Mood lighting: Try out different lights before going to bed. Hard and bright lights will wake you up but you can DIY some gentle lights to sleep to.

Squeaky Clean: Test out showering before bed instead of in the morning. You will feel warm and clean before bed this way.

Book smarts: Try reading a relaxing book before bed. Then you don't have a screen light on your eyes and get to read more.

Try some apps: If you really can't part with your phone you could try using it for good! Here is tool to help you know when to sleep. 



Getting pumped - A guide to motivation


Goals: These aren't the "what do you want to be in five years?" questions from school. Set yourself a big goal like "I want to have a productive week." then break it down into smaller goals.

Make it easy: The smaller goals can be tidy; maybe your goal is to take those dishes you piled up in the corner and put them in the sink. Get moving! Just pick something you can do and do it!

Add excitement: If something is too easy or not fun we get bored. Try adding to the excitement of it. Instead of making a CV, make a video CV. The floor is lava, now put away your dirty clothes.


Remember you are more than your mental health


Alarm bells: Make it into a routine, if you need an alarm to wake up then you should probably put an alarm on to do anything else. Even if it is something creative like writing, having some free time to work on it and only it will help.

Rewards: Now for the part that you all have been waiting for. Pick something you like, you probably want it to also be good for you. If you can get someone else to control the rewards, even work up a way for you to get them.

Because people: While you are getting that person to reward you, also tell everyone what you are doing. If you aren't ready for feedback then don't take it but this will help motivate you to be productive.

Get some help: there are people out there that can help you do things like finding a job.


Keeping fit - A guide to staying healthy


It can be hard to keep fit, especially when side effects include weight gain and low energy


Cooking with fire: Grab a friend, cook with them! It halves the prep work and doubles the social. Maybe something like this.



Mind matters - A guide to getting help

Getting help is hard, knowing that you need help is hard. Below are some resources that will help you not only find help but understand what that actually means.


Watch Drive Series

These Drive series of videos help young people navigate their way through child and adolescent mental health service. They also explain to families with eating disorders how they can help their child recover. The videos were created for us by Dion Howard from Peregrino productions in conjunction with a group of young people from around the country and the Eating Disorders Association of New Zealand (EDANZ).  

Occupational therapist



Social worker


Eating disorders


Online sources


The Mental Health Foundation has links to a number of useful resources for staying well. Check out their website.

Mental Health Foundation

SPARX is a unique award-winning computer program that helps young people learn skills to deal with feeling down, depressed or stressed. Find out more about SPARX.



HeadMeds is a UK website about mental health medication for young people aged 13-25. They have lots of stories about youth who have been on different medication and how they felt about them. Check out one of the videos below or Check out more stories here.


These are stories about alcohol and drug use to help inspire change. You can find them here.


Further resources will be developed by Werry Workforce Whāraurau over the coming year, so keep an eye out for these and let us know if you have any ideas for great self-help resources that we should promote on this page.