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Tuesday, June 02, 2020
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There are many things you can do to look after your mental health during times like this

                         Mental Health / Wellbeing Support

Infectious disease outbreaks like coronavirus (COVID-19) can be worrying. This can affect your mental health. But there are many things you can do to look after your mental health during times like this.

How your mental health might be affected

The spread of coronavirus is a new and challenging event. Some people might find it more worrying than others. Try to remember that medical, scientific and public health experts are working hard to contain the virus. Most people’s lives will change in some way over a period of days, weeks or months. But in time, it will pass.

You may notice some of the following:

  • Increased anxiety.
  • Feeling stressed.
  • Finding yourself excessively checking for symptoms, in yourself, or others.
  • Becoming irritable more easily.
  • Feeling insecure or unsettled.
  • Fearing that normal aches and pains might be the virus.
  • Having trouble sleeping.
  • Feeling helpless or a lack of control.
  • Having irrational thoughts.

If you’re taking any prescription medications, make sure you have enough.

How to mind your mental health during this time

Keeping a realistic perspective of the situation based on facts is important. Here are some ways you can do this:

Stay informed but set limits for news and social media

The constant stream of social media updates and news reports about coronavirus could cause you to feel worried. Sometimes it can be difficult to separate facts from rumours. Use trustworthy and reliable sources to get your news. On social media, people may talk about their own worries or beliefs - you don’t need to make them your own. Too much time on social media may increase your worry and levels of anxiety, so consider limiting how much time you spend on social media. If you find the coverage on coronavirus is too intense for you, talk it through with someone close or get support.

Keep up your healthy routines

Your routine may be affected by the coronavirus outbreak in different ways, but during difficult times like this, it’s best if you can keep some structure in your day. It’s important to pay attention to your needs and feelings, especially during times of stress. You may still be able to do some of the things you enjoy and find relaxing. For example, you could try to:

  • exercise regularly, especially walking - you can do this even if you need to self- isolate.
    keep regular sleep routines.
    maintain a healthy, balanced diet.
    avoid excess alcohol.
    practice relaxation techniques such as breathing exercises.
    read a book.
    search for online exercise, concerts, religious services or guided tours.
    improve your mood by doing something creative.

Stay connected to others

During times of stress, friends and families can be a good source of support. It’s important to keep in touch with them and other people in your life. If you need to restrict your movements or self-isolate, try to stay connected to people in other ways, for example:

  • Email.
    Social media.
    Video calls.
    Phone calls.
    Text messages.

Many video calling apps allow you to have video calls with multiple people at the same time. Remember that talking things through with someone can help lessen worry or anxiety. You don't have to appear to be strong or to try to cope with things by yourself.

Talking to children and young people

Involving your children in your plans to manage this situation is important. Try to consider how they might be feeling. Give children and young people the time and space to talk about the outbreak. Share the facts with them in a way that suits their age and temperament, without causing alarm. Talk to your children about coronavirus but try to limit their exposure to news and social media. This is especially important for older children who may be spending more time online; it may be causing anxiety.

Try to anticipate distress and support each other

It is understandable to feel vulnerable or overwhelmed reading or hearing news about the outbreak. Acknowledge these feelings. Remind yourself and others to look after your physical and mental health. If you smoke or drink, try to avoid doing this any more than usual. It won’t help in the long-term.

Don’t make assumptions

Don’t judge people or make assumptions about who is responsible for the spread of the virus. Coronavirus can affect anyone regardless of age, gender, nationality or ethnicity. We’re all in this together.

Phone supports

Face-to-face interaction may be limited during this period, so the following helplines are worth noting:

  • 1737 – Free call or text any time for support from a trained counsellor.
    Lifeline – (0800) 543-354 or text 4357 (HELP).
    Youthline – (0800) 376-633 or text 234.
    Samaritans – (0800) 726-666
    Depression Helpline – (0800) 111-757 or text 4202.
    Windsor Park Christian Counselling Centre – (09) 477-2423 or email

Websites of interest:

Tuesday, June 02, 2020
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Tuesday, June 02, 2020
The MOH launched more online support options for people that have a Covid-19 stress perspective.

The Government is making further support available for Kiwis wanting to look after their mental wellbeing as a result of change and uncertainty from COVID-19. 

The three discrete initiatives are: the Mentemia app developed by All Blacks legend Sir John Kirwan; a health journal app called Melon; and an e-therapy programme called Staying on Track.

These tools are funded by the initial $500m COVID-19 response health package, announced by the Minister of Finance prior to the lockdown.

“This is an incredibly tough time for many Kiwis, and we want people to know that they are not alone, and that there is support out there. The tools released today sit alongside the range of Government support on offer,” Health Minister David Clark said.

“We know that sudden change, such as the loss of a job or income, can place real stress on people. Added to that, the pressure of being at home and the isolation that may come with that, means these apps have never been needed more. 

“These three online tools give people practical ways to support their mental wellbeing and I would encourage anyone to take a look at them. 

“The Mentemia app was created by All Blacks legend and long-time mental health advocate Sir John Kirwan, tech entrepreneur Adam Clark, and an expert team of medical advisors. It provides users with practical tips and techniques to help them take control of their mental wellbeing.

“The app was originally aimed to be released just to workplaces but extra funding from the Ministry of Health means it’ll be available for all Kiwis throughout the COVID-19 response.        

“Melon is a second app which provides a health journal, resources and self-awareness tools to help people manage their emotional wellbeing. Melon also provides an online community for New Zealanders to connect and support each other and daily webinars for health and wellbeing.

“The Melon app will also launch additional resources in the next two weeks to specifically support 13 to 24 year-olds. 

“For people who’re experiencing worry and distress, the third support tool launched today is an e-therapy tool called Staying on Track. Its cognitive behaviour therapy (CBT) teaches practical strategies to cope with the stress and disruption to everyday life from COVID-19.

“People will be responding to COVID-19 in different ways and the way we seek help and deal with our mental wellbeing is different for everyone.  Many support systems and services are still available through the lockdown, although they may need to be delivered via phone or video conference.

Last week the Government launched an additional two mental health support programmes Getting Through Together and Sparklers at Home – a set of wellbeing activities and resources for parents to use with children at home.

The Ministry of Health is also working with Mentemia to create content and tools specifically to support front line health workers and government employees in essential services.

Links: for Staying on Track

Tuesday, June 02, 2020
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The Waitemata Whanau Collective have put together some simple resources to help you get through this difficult time
The Waitemata Whanau Collective is made up of four specialist Family Violence agencies, Family Action, Man Alive, Kia Tīmata Anō Trust and North Harbour Living without Violence. The Helensville Women & Family Centre have also kindly added to the development of this resource.
They have put together some simple resources to help you get through this difficult time. We are all being asked to stay home, separate ourselves from our normal routines and social groups in order to protect the wider community from the COVID-19 virus.
These are ideas to help you manage stress, support your wellbeing, your relationships and entertain the kids.
We hope you find them useful and wish you and your family well as we all work together to unite to fight the Covid-19 virus

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