Start Your
Journey
Manage your stress
Feeling stressed? Learn possible causes, and small steps you can take to relax and unwind.
Lift your mood
If you’re feeling down or depressed, start your journey with small and achievable steps.
Your Toolbox
These tools have been developed to help with feelings of anxiety, stress, or low mood. Each tool only takes a few minutes.
Health and wellbeing is an ongoing journey, so try them out and see what works for you.
Deep Breathing
This reflective technique involves slowly breathing in and out to help you feel calmer and more relaxed. This tool is guided by an animated image that inflates and deflates.
Identifying Signals
During this exercise, you’ll be guided to identify sensations in your body that you often experience when feeling upset. You can use these as signals to react differently, use a tool, or engage in self-care.
Reframing Thoughts
This tool can help to identify unhelpful patterns in your thoughts and beliefs and reframe them over time to help you feel better and make decisions that support your overall sense of wellbeing.
Balancing Mood
This tool can give you insight into how what you’re doing affects your mood, and recommends activities that can improve how you’re feeling.
Mindful Watching
During this mindfulness exercise, you’ll be guided by relaxing audio to calmly notice different visual aspects of images and apply this to your surroundings.
Building Self-Worth
This tool helps you on your journey to gain self-worth. Go through the Building Self-Worth card deck for energetic, reflective, or inspirational activities.
Gratitude Practice
Learn to appreciate the small things in life through practising gratitude. Doing this regularly can help lift your mood and make you feel happier.
Improving Sleep
Improving Sleep is a quiz that helps you explore the things you can do or avoid that can lead to a better quality sleep. There are a variety of tips available so you can choose something that suits your lifestyle.
Active Listening
This skill involves fully focusing on what a person is saying, rather than selectively hearing. In this exercise, you’ll practice listening and develop an awareness of when you’re not paying attention.
Understanding Loneliness
Loneliness is a common feeling we all get from time to time. The tool asks you when you feel lonely and gives insights on why or what you can do about it.
Muscle Relaxation
Teach your body how to relax better through muscle relaxation. The key is learning to apply this skill in everyday life to the entire body so that you’re not tensing muscles when you don’t need to.
Supporting Others
Supporting Others gives you tips on what you can say or do when you’re helping someone who’s going through a hard time.
Your Resources
Small Steps is one resource amongst many that you can use to maintain, manage, or improve your mental wellbeing.
Check out the resources below and see what might suit you.
About Small Steps
Small Steps are digital tools, developed by the National Public Health Service in Te Whatu Ora - Health New Zealand in partnership with Clearhead. The Small Steps website is a place where people of Aotearoa New Zealand can take small steps on their journey to improve wellbeing.
Whether you’re here to maintain wellness, find relief, or get help for yourself, friends or whānau, we’re here with you, for you - he waka eke noa.
