If there is an emergency, please dial 111 immediately. If you are unsure, dial 111 anyway. Otherwise, please visit our Helplines and Support Services page.
“I’m going to get on a boat and go fishing because that’s what wellbeing looks like for me” (Kath Coster, 2024)
We have heard from those with lived experience, including ngā morehū (survivors), and their supporters, how important it is for people going through the process of getting records, to take care of their hauora (health) and oranga (wellbeing).
Knowing that wellbeing will be different for each person, their whānau, and community we have shared some ideas from people about how they look after their hauora and keep their Kōnae Oranga, Wellbeing Basket, full.
“I moved on from that and thought, wow, I need to heal myself emotionally, physically, spiritually, all of the Whare Tapa Whā” (Te Aroha Knox, 2024)
Mason Durie’s model of hauora, Te Whare Tapa Whā, uses the four cornerstones of a wharenui (meeting house) standing firm on the whenua (land), to represent the parts of a person’s oranga. That is, wellbeing of:
These are all important to being well and staying healthy. How do you, or could you, care for and keep in balance all these parts of your wellbeing?
Purea nei e te hau, horoia e te ua, whiti whitia e te rā,
mahea ake ngā pōraruraru, makere ana ngā here
Scattered by the wind, washed by the rain and transformed by the sun.
All doubts are swept away, and all restraints are cast down.
(Listen to the song Purea Neiopen_in_new composed by Hirini Melbourne and performed by Anna Coddington. Subtitles are not available, but you can find a transcript of the song below. Also, ads may play before the song.)
Purea nei e te hau
Horoia e te ua
Whitiwhitia e te ra
Ma hea ake nga
Po raruraru
Makere ana nga here
E rere, wairua e rere
Ki nga ao o te rangi
Mahea ake nga
Taha Whenua refers to the environment that includes land, sky, and waterways. The health of the whenua is necessary to all other four dimensions of Te Whare Tapa Whā.
The environment feeds and nurtures us physically, spiritually, emotionally and mentally. It connects whānau to whakapapa (genealogy), tūpuna (ancestors), and their shared and sacred places.
"Getting in the moana (sea) or awa (river) as often as I could I’m sure is what kept me going.” (koka, Ōtaki).
We are of the whenua (land) and taiao (natural environment) not separate from it, and reconnecting ourselves to the earth is an important reminder of that, which is also beneficial to our wellbeing.
We might choose to reconnect with the whenua by:
Connecting with our roots can also support wellbeing. That might be spending time at your marae, maunga (mountain), awa (waterways), or other natural places you feel nourished by. It could also mean celebrating relevant cultural traditions or events.
Spiritual wellbeing relates to the health of one’s mauri (life force).
For some it may involve faith or religion, while for others it may be participating in kapa haka, meditations or lighting candles.
It may be the uplifting feeling of watching the sun rise or set. Whatever nourishes your connection to the wider energies of the universe, your beliefs, or capacity for aroha - given and received.
“It can be kōrero (talking) to the tūpuna (ancestors), and even the atua (supernatural beings). Looking after your health. And aroha.” Koro Ron, Ōtaki.
Wellbeing of wairua is diverse and can be nurtured and expressed in various ways. It is about the unseen and unspoken energies and wider communication that goes beyond all the other elements.
Belonging, participating, caring and sharing as part of a collective
Stillwaters friends watching the Government Apology together on November 12 2024, Wellington
Having helpful, rather than hurtful, and enduring group relationships whether they be whānau, friends, or people from the wider community is important for our wellbeing.
Sometimes being part of supportive groups, with others who have had similar experiences, can help with feelings of loneliness and bring opportunities for friendship and belonging.
Being part of a group where you can work together and grow as a whānau contributes to personal wellbeing.
Mā te rongo, ka mōhio;
Mā te mōhio, ka mārama;
Mā te mārama, ka mātau;
Mā te mātau, ka ora
Through sensing comes awareness;
through awareness comes understanding;
Through understanding comes knowledge;
through knowledge comes wellbeing
The ability to think and respond clearly are important aspects of wellbeing. Having clarity of thought and action.
If you are feeling anxious or distressed or are thinking about things that are challenging or upsetting, you might find it helpful to try some grounding exercises.
These are simple activities that can help to calm your mind and help you focus - Grounding Techniques: Exercises for Anxiety, PTSD, and Moreopen_in_new.
Remember, if you need urgent help, please call 111, and also note our options for helplines and support services.
Make a habit of checking in on how you are feeling emotionally and doing mentally. What could you do or change to improve your hinengaro?
Even humming is believed to have a positive effect on mood. What do you enjoy? What makes you laugh?
Some people find learning something new every day opens them up to new opportunities.
“When I walk the kuri (dogs), I’m in my own space. I really enjoy it. No one bothers me and I can't upset anyone. It’s my happy place.” (Papa Tony rests from walking at the beach).
“Yeah, that’s why I go to bed early. I’m thinking okay, you’re this age anyway, so you do need it. Yeah, I’ve got to be kind to myself, and that’s how I be kind to myself.” (Te Aroha Knox, 2024)
Paying attention to our physical needs and keeping ourselves safe can be challenging.
Are you getting enough sleep, eating healthy kai, and moving your body?
Take notice when you are hungry and thirsty. Listen to your breathing, is it fast or slow?
What does your body need and what can you do to be physically healthier?
This might be a time when professional support from a doctor (GP), counsellor, therapist or kairongoā (Māori healing practitioner) may be useful.
You could:
Some kairongoā practitioners or other Māori wellbeing services are ACC accredited.
Professional therapy can be more than just talking. Consider art, music or animal therapy. Even simply having regular contact with animals can have a positive impact on wellbeing.
There are a lot of ways to fill your Kōnae Oranga - Wellbeing Basket. Sometimes making one small change can be of huge benefit. We hope you find ways to keep your kōnae full - that are best for you.
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