Page information and credit to Mental Health Foundation, AnxietyNZ & Depression.org.nz

DECEMBER - MENTAL HEALTH AWARENESS MONTH

What is depression?

While everyone experiences moments of sadness due to life's events, ongoing feelings of despair can be indicative of depression. If these feelings get in the way of daily activities and don’t go away, it's important to seek support.

Depression is more than just feeling sad. It includes a range of emotions and physical symptoms. Depression can make everyday tasks feel impossible and life seem purposeless.

"It was not only emotional or psychological, it was physical as well. I just had no energy. I didn’t want to get out of bed." – Watch Donna's Story

Depression is more common than you may think. One in six people in Aotearoa have experienced a period of depression in their life.

"I think what I have been through has made me more courageous." – Watch Philip's Story

Depression is different for everyone. Recognising the signs can help you understand and address your emotions. Remember, there's no shame in seeking help. Everyone deserves support. With time, things will get better.

What does depression feel like?

While we've named this section "understanding depression", it's essential to recognise that everyone's experience is unique. You might identify with different terms or descriptions. Embrace the words that speak to your experience.

"I didn’t know the name of it but I knew that there was something wrong with that feeling. It was a feeling of dread like every time, like eggshells." – Listen to the story

Is it depression or anxiety? Take the test

WELLBEING

Connect with people who make you feel valued. This might include your whānau/family, friends, colleagues and neighbours. Here are some examples:

• Smile at someone else.

• Take the time to find out something you didn’t know about someone you know.

• Contact a friend you have not seen or spoken to for a while.

• Reach out to someone who may be lonely and invite them to spend time with you.

• Connect with someone you’ve lost touch with on social media and share a happy memory you have of them.

• Introduce yourself to a new parent or family at your child’s school.

• Eat dinner with the whānau. Play a game of ‘table talk’ where each person reports about their day’s events including the best thing that happened, the funniest thing and anything they didn’t enjoy.

• Take time to read your local newspaper or newsletter – find out what’s going on in your area.

• Host a potluck catch up or BBQ with neighbours, friends or whānau.

• Join a group: it could be your local sports team, book club, choir - whatever interests you most!

• Organise a baby photo competition with friends or colleagues – match the person to the baby!

• Connect with the whenua; grab some mates and get into the great outdoors - go on a bush walk, go surfing or mountain bike riding.

• Have a family WIFI, TV and text free day and bring out the old board games.

Carrying out acts of kindness, whether small or large, can increase happiness, life satisfaction and general sense of wellbeing. By helping others, sharing our skills and resources, we’re doing things that give us purpose and a sense that we’re a part of a team. Giving is important for everyone – no matter what age you are! Giving helps develop children’s brains and supports them to learn to be kind and generous. Giving gives adults a sense of purpose and improves self-esteem. Older people who have left the workforce benefit hugely from sharing their time, knowledge, skills and resources.

Do something nice for a friend, or a stranger. Thank someone, smile, or volunteer your time by joining a community group. It feels good to give! Everybody has something to offer. How will you play your part? 

• Join or start and develop a neighbourhood Time Bank.

• Take opportunities to support and advocate for groups, friends, family or neighbours in need.

• Give a smile away!

• Organise or promote random acts of kindness days at school, work or when you're out with a group.

• While driving, stop to let a car into the traffic.

• Offer to mow the grass verge of your neighbour's property.

• Join a community clean up day - could be a local stream, river, beach or park - or a tree planting project with friends or family.

• If you have fruit trees pop your excess fruit out on the street with a "help yourself" sign. 

• Donate old toys, books, sports equipment, clothes etc to a local charity.

• Help with school working bees and fundraisers.

• Offer to help an older neighbour with their wheelie bins on rubbish/recycling days.

• Give a compliment – acknowledge what someone in your life has done well.

Be curious and catch sight of the beautiful, remark on the unusual. Notice the changing seasons. Try savouring the moment, whether you are walking to work, eating lunch or talking to friends. Be aware of the world around you and what you are feeling. Reflecting on your experiences will help you appreciate what matters to you.

• Learn useful techniques for becoming more aware of life as it is happening. Stop for a while; take 10 mindful breaths in and out, calming the body and mind, then simply rest where you are noticing everything that is going on around you. This practice incorporates four keys aspects of mindfulness training: Stopping – Calming – Resting – Noticing. Together, these four steps are innately healing. Use an everyday environmental cue (the phone ringing, email alert etc) as a reminder to pause and breathe for three breath cycles, and take notice of the world around you.

• Learn yoga or meditation.

• Have a mirimiri/massage to sooth and relax your body.

• Be mindful of the first mouthful of food you eat. See if you can really pay attention to all the flavours and textures of the food, the act of chewing and the act of swallowing.

• Take the opportunity to sit quietly in a busy place like an airport or a mall and notice the interactions between people.

• Try to get out of your work environment during breaks. Go for a walk into a nearby park, being mindful of your breathing, your footsteps and the environment around you.

• Climb your maunga, swim in your awa or moana and kōrero karakia with tangaroa.

• Spend time gardening or create a green space in your home or office where you could grow a few small plants, such as herbs, on a windowsill.

• Take notice of the night sky. Learn the difference phases of the moon so you can take notice of the phase it is in and watch the stars change throughout the year.

• Go for a bushwalk. Listen to the birds sing, and try to take notice of the different plant and animal species around you.

• Practise gratitude; keep a diary by writing down three things for which you are grateful on a daily or weekly basis. Take the time to give a special thank you to people who support you everyday.

• At the end of the day ask friends, family or colleagues what the best thing was about their day and listen with interest when they respond.

• Begin meetings with a karakia/prayer or short reflection (eg, an inspiring quote) followed by a brief silent period, allowing people to breathe mindfully and bring their full attention into the room. End in a similar fashion.

For adults, learning helps us to set and achieve goals which is strongly connected to higher levels of wellbeing. We thrive when these goals are chosen by us, have a positive focus and align with our values. Learning is more than just formal education. It’s about being curious about the world around us and learning from our environment, other people and the resources we can access.

Try something new or rediscover an old interest. Sign up for a course or take on a different responsibility at work. Learn to play an instrument or how to cook your favourite food. Set a challenge you will enjoy achieving - seek out new experiences and dare yourself!

• Learn something you don’t know about your hometown or local area – check out local history societies, books, plaques or talk to your neighbours.

• Write a bucket list – then try something you have always wanted to do but never actually done!

• Start learning a musical instrument. 

• Learn a new skill – it could be anything from learning how to change a tyre to how to care for pot plants.

• Talk to children about what they’re learning about at school – kids love sharing what they’ve learnt and you’ll learn something new.

• Find and try out a new recipe .

• Try to identify one new plant a week – can you learn its name in English and Māori?

• Discover the name of the iwi, hapu, maunga and awa of the place you live.

• Memorise a new word every week. Practice using it among friends and family.

• Learn another language. E korero ki a koe Māori? Parlez-vous francais? Talar pu islensku?

• Put your hand up for a new challenge/training in your workplace to broaden your knowledge.

• Pass on any of the latest research you find that relates to your profession or sector.

• Make a list and try to read one new thing a month - you might like to borrow the books from your local public library.

• Learn about te maramataka - the Māori lunar calendar, and how Māori use it to guide their daily lives.

• Learn the local myths and legends from your area

• Start doing quizzes – online or with a group of friends. You’ll be surprised at how much general knowledge you pick up!

Bring activity into the everyday, eg. use the stairs instead of the lift, walk to colleagues to talk with them instead of phoning, and get off the bus one stop earlier than your stop.

• Try a ‘Have A Go day’ with a local sports group. Look out for what’s on offer, as often, free equipment and tuition is provided.

• Take a family walk after dinner, or a longer one on the weekend. Let family members take turns to choose where to go.

• Hold a family dance-off with different members picking the music.

• Organise or participate in walking tours of local places of interest in your community or suburb.

• Participate in a fun run/walk to raise money for charity.

• Encourage senior students to put together a Top Town-style event for the junior school with wacky, fun activities that everyone can participate in.

• Start or join a walking bus for school children.

• Try tai chi classes for strength, balance and mental wellbeing.

• Go swimming or water walking at your local pool.

• Join a sports club to be active and meet people at the same time - tennis, bowls, touch rugby, netball, there is so much to choose from!

• Find out the most popular sport among your colleagues and then organise a match or tournament for staff.

• Check out your garden - pulling some weeds or planting something new can help you work up a sweat.

BOX BREATHING TO HELP REDUCE ANXIETY

Box Breathing is a popular and powerful strategy to reduce stress and anxiety. This tutorial provides a helpful guide to WHY and HOW to use Box Breathing to relax. This strategy is broadly effective, from mild stress to severe anxiety, from intense moments to maintaining a calm state throughout the day. For more support and information please call our free 24/7 national Anxiety Helpline - 0800 ANXIETY (0800 269 4389)

HELPLINES & SUPPORT

Below is a list of some of the services available in New Zealand that offer support, information and help.

Helpline services are available right now in New Zealand that offer support, information and help for you and your parents, family, whānau and friends.

All the services listed here are available 24 hours a day, seven days a week unless otherwise specified.