Small steps to a fit mind

When it comes to our mental wellbeing, it’s often the small things that can make a big difference. We’ve highlighted some of the top ways we can strengthen our own mental fitness as well as some tips on how we can have a kōrero with our mates and whānau. 

Having a kōrero


  • Use simple open questions. “How are you doing?” or “what’s been going on lately?”.
  • Be specific about what you’ve noticed. “You seem quieter than usual, is everything ok?”.
  • Ask again. If someone says they’re OK but your gut tells you differently, ask again later.


  • Show you’re listening. Repeat back what they’re saying in your own words.
  • Acknowledge how they feel. “That sounds really hard” or “That doesn’t sound easy, its good we can chat about it”.
  • Be patient. If they need time to think, sit with them and let them know they can take their time.


  • Encourage action by asking. “What’s something that has helped in the past?” or “How could I support you?”.
  • Support them to find help. If they’ve been feeling that way for 2 weeks or more, it might be time to speak to an expert. Let them know you can do that together.

Check back-in

  • Lock in time to catch up again. Make sure you take responsibility to lock-in when you’ll catch up next, be specific about a day and time.
  • Set your own reminder. Before you catch up next, set a reminder on your phone to text and check in on how they are.

A good night’s sleep allows our mind to rest and helps us be better prepared to face the day’s challenges.

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Being able to scan for the positives is a skill that we can actually train our brains to be better at and is great for our mental wellbeing.

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Practicing mindfulness is a great way for us to create space and take a minute to relax. Even just 5 minutes can help us refocus and think more clearly. 

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Finding time to relax can be a challenge when we have a lot on our plate but taking some time out is super important to our mental wellbeing.

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Changes, no matter how small, can be an indication something is up. If your gut feel is they seem a bit off, it’s worth a check in.

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You’d always ask a mate how they were feeling if they were injured – asking how they’re feeling if they seem stressed or down is exactly the same.

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Checking in regularly with your mates lets them know you’re there if they need you, and helps keep the conversation in play.

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