He kete whakaora Tools for self-care

Here are some self-care tips based on the Whare Tapa Whā model. If this is new to you, start with something simple or manageable and build from there. 

Whare Tapa Whā – Tips for Self-Care


  • Make sure you have good sleep and hygiene and keep it consistent. Schedule time for yourself during the day to focus on your own needs. If you are working from home make sure you clock in and clock out. 


Keep connected to whānau and friends. There are lots of free events happening around the motu so jump online and see what’s on.

  • If you are working, it’s a good idea to set some boundaries so that your time with your whānau is uninterrupted and given the importance it deserves. Set boundaries for your privacy and work too. If you are working at home, put on headphones for when you need to concentrate and don’t want to be interrupted.


Look for opportunities and ways to connect with others. Kōrero about ways you can help each other and share the load.

  • If you are working from home, a dedicated space that is just for work helps. Keeping it tidy and organised helps keep a clear head. Schedule in time to do the things that make you happy, like a walk in a park. Make time for being creative.


Eat properly. Good nutrition will help with your immunity. Keep hydrated and make healthy snacks that you can eat later.

Stay warm and make sure to get outside for exercise and fresh air. Better yet, put your hands in the whenua and, if you have tamariki at home, get them involved too.

For more information about Te Whare Tapa Whā, visit the Māori Health Model - Te Whare Tapa Whā from the Ministry of Health website. 

Māori Health Model - Te Whare Tapa Whā

Small Steps

Small steps have developed a free toolbox you can use to manage your stress, calm your mind and lift your mood. Their website is for whānau to take small steps on their journey to improve wellbeing.

Small Steps

Māori depression and anxiety

Don’t be afraid to seek support from your kaupapa Māori mental health service.

Depression.org is a helpful resource for whānau who struggle with depression and anxiety. You will find lots of professional advice and personal stories from whānau that will inspire you.

Find out more

Te Kete Pounamu

Kotahitanga is a safe space for tāngata whaiora to come together to join in weekly topic discussions. They can also help you with advice about getting a COVID-19 test or vax.

For more information about Te Kete Pounamu, call them on 0800 POUNAMU (0800 768 6268) or visit their Facebook page.


The Mental Health Foundation of New Zealand

The Mental Health Foundation of New Zealand provides a list of helplines available to support whānau with anxiety, distress or mental wellbeing.

You can free text 1737 to talk with a trained counsellor 24 hours a day, seven days a week. 

For more information about the helpline services available, visit the Mental Health Foundation website.

Mental Health Foundation

He Paiaka Tōtara

He Paiaka Tōtara has developed resources alongside Māori psychologists for parents, teachers and therapists to read to tamariki aged 6-8 years. They are designed to support tamariki who experience anxiety, tension, pain, or anger.

For more information about their resources, visit the He Paiaka Tōtara website.  

He Paiaka Tōtara

Gumboot Friday

Gumboot Friday provides free counselling for anyone under 25.

Find out more

Māori hauora providers

Māori hauora providers offer a range of services to help whānau. 

For more information about Māori hauora providers in your region, visit the Ministry of Health website. 

Māori Health Provider Directory

Family Services Directory

The Family Services Directory is an online database that lists information about family support organisations and the services they offer to support whānau.

For more information or to connect with providers, visit the Family Services Directory. 

Family Services Directory

He toa takitini We are stronger together

The stories of tāngata whaikaha are unique and our barriers to participating in society are often invisible. It is important to listen, connect and awhi each other so we can navigate the challenges we face together.

He Toa Takitini is a collective response by tangata whaikaha to share their stories and information about their hauora and protection from COVID-19.

For more information about He Toa Takitini, visit their Facebook page or follow them on Instagram.