Support for your wellbeing during COVID-19 and beyond.
This is a stressful time. COVID-19 has had a huge impact on the day-to-day lives of all New Zealanders. We know many people are still feeling anxious, stressed, worried and scared as we navigate the road ahead. Our Staying on Track course, along with the resources on this webpage, have been created to support New Zealanders with their mental and emotional wellbeing through this time of uncertainty.
Staying on Track
A guide to support your wellbeing during COVID-19 and beyond
This free online course introduces easy-to-use, practical strategies to cope with the ongoing stress and disruption of day-to-day life as an impact of COVID-19.
The course will teach you how to support your mental and emotional health through learning how to look after your worry and choose behaviours that will help you and your whānau stay on track.Start course now
Staying on Track Resources
These free resources are a great option for anyone unable to access the Staying on Track course (residing outside New Zealand or the Pacific Islands) or for anyone wanting a little extra support for their mental wellbeing, without having to do the full course.
Seeing Things Clearly
Problem Solving Guide
What Matters Most
This is an uncertain time. It's normal to feel more worry than usual, which can feel difficult to control. This simple 'worry chart' can help you learn to let go of negative thoughts and "worries" that may not be helpful to you at this time.
Good Sleep Guide
3-Minute Breathing Exercise to Relieve Tension
This animated video guides you through a simple 3-minute breathing exercise, sometimes referred to as 'box breathing', that you can use any time you need to reduce tension and anxiety.
Mindfulness of Breath Audio
Feel more settled and calmer by spending a few minutes focused on your breathing with this mindfulness of breath guided audio meditation.
Muscle Relaxation Audio
This audio recording will guide you through a muscle relaxation exercise to relieve tension, anxiety, panic, or help you to fall asleep. This exercise is great for everyone of all ages, even kids!
10 Tips for Managing Expectations at Christmas
Christmas is a time of joy, love and laughter. But, errrr, it can also be a time of stress, drama and tears! Check out our top tips for managing expectations at Christmas.
How are you feeling?
Check your ‘distress score’ to find out your stress, anxiety or low mood level. This will help you understand how you are feeling and if you would benefit from a free course.Check my score