FIRST STEPS RESOURCES

Resources For You

Anxiety Resources

Acceptance and Change

Sometimes, we cannot change a situation that’s causing us stress so we need to find ways
to accept it. This worksheet will you or your team come up with strategies to reduce stress. 

Five way to maintain a flexible mindset in an uncertain world

In the face of uncertainty and lack of control, noticing when
our expectations are getting in the way can be a helpful skill.
Here are some thoughts on how you might do that.

How depression and anxiety feels for Pasifika

Depression and anxiety affects us all differently. It changes the way you feel, think and deal with tough times. Watch the full video here.

Mental health during times of uncertainty

Mental Health Foundation’s tips for looking after your mental health in times of uncertainty.

Navigating through the waves of emotion: Anxiety

There are many ways we can navigate safely through the crashing waves of anxiety. But first we must learn to notice the signs in ourselves & our surroundings. As our ancestors learned to look for signs of a dangerous storm approaching, we too can learn to look for the signs of our worries and anxieties.

We're awesome Tāmaki Makaurau - whānau

Life may be a bit chaotic right now. Whether it’s juggling work from home, or entertaining the kids from the couch, our daily efforts are making a huge difference. Whatever happens with level changes, one thing stays the same. We’re awesome, Tāmaki Makaurau.

Overcome Breathing Issues

You may have been experiencing breathing difficulties or have been told you have hyperventilation but you don’t know where to start or what to do. This is the perfect resource for you!

Crisis Resources

Striving Through

IN THE MIDST OF A CRISIS?
This booklet will help you respond, recover and thrive.

Taking care of your mental health in response to Covid-19

Common reactions you or people you know might be experiencing. Things you can do to support your wellbeing during tough times.

Talanoa to Connect

For Pasifika people, talanoa is how we communicate and is key to maintaining respectful relationships. Talanoa is about open and respectful interactions. It includes the sharing of ideas and stories between people. When we talanoa, we connect.

We're awesome, Tāmaki Makaurau - connect with others

It feels pretty uncertain right now. But the things we’re doing to help each other, like dropping kai off to pāpā or buying from your local make a big difference. No matter what happens with level changes, one thing stays the same – we’re awesome, Tāmaki Makaurau.

Chaos to teamwork

A leader’s role in crisis. A short guide to help prepare a crisis leadership team before an event and improve effectiveness during an event

Collective grief in a time of change

What is grief, what does it feel like. This is a short guide to help prepare a crisis leadership team
before an event and improve
effectiveness during an event

Coping with pandemic stress as a small business owner

Our best tips for looking after ourselves and protecting our
smart brain start with directing energy towards what you
can control and influence – and finding ways to ignore or
de-prioritise what you can’t.

Depression Resources

Dr Te Kani Kingi Whanaungatanga

Depression and anxiety affects us all differently. It changes the way you feel, think and deal with tough times. Watch our video to find your own way to a better place.

Kaumātua Advice

Depression and anxiety affects us all differently. It changes the way you feel, think and deal with tough times. Watch our video to find your own way to a better place.

Navigating through the waves of emotion: Depression

Many of us know the signs that a storm is approaching – the clouds darken, the sea becomes
choppy and there is a change in the air. There are also some common signs that tell us we might be experiencing depression. .

Open Minded Podcast with John Kirwan

There’s never been a more important time to take care of & fully understand mental wellbeing. Sir John Kirwan, All Black legend, mental health advocate and Co-founder of Groov sits down for intimate conversations with incredible & inspiring leaders from all walks of life.

Pasifika Healing Stories

Stories from across Aotearoa of everyday Pasifika people and how they overcame their mental health struggles.

Psychological Detachment

How to get the most benefit from your down time. Step by step guide.

Taking care of our minds right now

Introducing a tool that you can use anywhere at anytime to recentre ourselves.

Recreational Physical Activity & Mental Wellbeing

How improving your physical activity can improve your over all mental health.

Sleep Resources

How to Manage Stress

Stress is considered something that causes strain to the individual whether it is mental, emotional, or physical.

Body Breath Scan™ in 10 Steps

The following SleepDrops® Body Breath Scan is highly effec􀆟ve at inducing a state of absolute relaxa􀆟on and sleep. Please read through the following steps and then relax and enjoy the process. Do not get caught up mentally in too much detail. Just breathe and relax.

22 Sleep Hygiene Tips

Science based sleep hygiene techniques for sleeping better.

How to Manage Stress

Stress is considered something that causes strain to the individual whether it is mental, emotional, or physical.

1 Week to a more Restful Sleep Programme

This is a one week programme to guide people develop wind down routines and all sorts of other healthy sleep habits

Guide for a Good Night's Sleep

Ten tips for a good night’s sleep from the sleep health foundation.

Sleep Hygiene

If you practice good sleep habits, you’ll have the best chance of a good, refreshing sleep. A term that health professionals use to describe good sleep habits is sleep hygiene.

Mindfulness Resources

Orokoroa - Māori Meditation - Turuki Health Care

Orokoroa is a proven state of well-being to heal and empower mostly in the collective consciousness, however the individual development of your vibration can also grow to drastic measures of awareness with the right discipline and consistent repetition in your journey.

Rebuilding Wellbeing

For someone experiencing emotions like depression and anxiety, it can be scary, lonely, and deeply distressing. When we notice signs of depression and/or anxiety in others, it’s important to know
that there is a way we can support them.

Simple mindfulness activities for your working day

Brthe studios takes you through a simple mindfulness practice to recharge & bring calmness to your day. This is a great introduction to breathing techniques & basic meditation to help build your resilience, mental health & wellbeing.

Switching to your relaxation response

Switching on your relaxation response helps focus your mind on thoughts or actions that feel
good – interrupting stressful thoughts & feelings. This worksheet introduces breathing & muscle techniques that have been shown to be particularly helpful for relaxation.

Finding Balance: Te Whare Tapa Whā

Individual Worksheet to help you find balance.

Five ways to wellbeing

Building five actions into day to day lives is important for the wellbeing of individuals, families, communities & organizations. 
You can introduce any of these actions into your life, any time, & you will begin to feel the benefits.

Getting help and advice in the workplace

There are a range of other resources to support mental wellbeing in the workplace & help people & workplaces minimize & manage stress. Here we’ve highlighted where you can
access further support for yourself or your people.

Hikitia te Hā Yoga

Hikitia te Hā is a set of simple breathing exercises developed by Rawiri Hindle and supported by Canterbury’s All Right?. This video extends the original Hikitia te Hā programme into yoga.

The Check In

Guide on how you can effectively see signs of anxiety or depressions and how you can help.

Core Values Workbook

This workbook will allow you to clarify and write down what your personal core values are.
This visual summary allows you to track your values, to communicate them to others and use them as a basis for your goals, decisions and day-to-day life.

Values-Based Self Assesment

You’ll assess your current life & behaviors for how they either support or undermine what you most value. Next, you will find any gaps & work to close them. Finally, we will talk a little about mindfulness. Don’t panic, it doesn’t hurt & I’m not going to over-promise on its abilities.

The Mojo Amplifier

A quick guide to get back in flow, and start loving your business again

Fatigue Resources

Five ways to reduce burnout

Steps you can take to prevent and reduce the effects of workplace burnout. 

Refuelling the tank

Worksheet to work out what at work energizes you and what depletes your energy. A self directive guide to put actions in place to reduce workplace burnout.

Tank on empty

With this worksheet learn more about yourself. What are your warning signs, how you are feeling and what action you need to take. 

Top tips for fighting fatigue

Feeling fatigued? You’re not the only one. Our work and home routines have been transformed by various stages of lockdown and upheaval. It might seem paradoxical that, for those of us who are objectively doing less, our fatigue is nevertheless increasing. But the true picture is much more complex.

Quick Nutritious Energy Snacks Ebook

If snacking is your downfall and you’re always hanging out in the cupboard not knowing what to snack on, grab my free Quick Nutritious Energy Snacks ebook and get snacking on nutritional choices that will give you energy and keep you sustained.

Stress Management Resources

Five ways to switch off after work

Self-care is vital during times of stress, and you deserve a decent break at the end of the day or your shift. Here are some ideas to help you unwind after a busy day.

Identifying your challenges

This worksheet will help you know when, & why, you see something
as a challenge, identify how you currently manage these situations, and how you respond
(thoughts, feelings & actions). You’ll also learn about ‘balanced thinking’.

Minimising and managing workplace stress

A resource to support understanding around workplace stress, including how
work impacts stress, how stress impacts individuals & what works to minimise & manage stress.

Stress at work

This video covers how stress can play out in the workplace, and how managers can notice it in their team members and support them through.

Stress in the workplace

Being proactive in managing job stress benefits both your people and your workplace.

Unblending work and life

Get your head in the game by establishing transition rituals.

Under pressure

This video covers how stress can play out in the workplace, and how managers can notice it in their team members and support them through.

We're Awesome Tāmaki Makaurau - Workplaces

It may not be business as usual, but by juggling zoom meetings and keeping a safe distance on the worksite, the mahi we’re putting in now makes a huge difference. No matter what happens with level changes, one thing stays the same – we’re awesome, Tāmaki Makaurau.

First Steps Resources

Resources
For You

Browse and discover evidence-based advice and insight from the wellbeing community to support you in building on-going resilience and prioritising your health.

First Steps Video Library

Video
Library

Explore videos covering a range of wellbeing topics including depression, stress management, sleep, resilience, fatigue, mindfulness, anxiety and more.

First Steps Articles & News

Articles
& News

Get practical tips and insights that can help shape your own strategies towards managing your wellbeing and integrating healthy routines into your lifestyle.

First Steps Podcast

First Steps
Podcast

We’re normalising the conversation around wellbeing, and the impact it has on our people in the business sector, through open and meaningful discussions.

Do you need help now?

If you, or someone you know, requires crisis or emergency support, please reach out for help via the links below. You are not alone; there are FREE professional resources available to help you.