This July we invite you to bring a focus to the taonga – treasure – that is your health and wellbeing.
Each week we'll be exploring an aspect of wellbeing from the Te Whare Tapa Whā model of health. It represents a person’s hauora (health) across four areas of life – all of which are connected, like the walls of a wharenui (meeting house). Each wall is dependent on the others standing strong to maintain hauora.
Achieving a sense of connection and balance between the physical, social, mental and spiritual aspects of life is essential to cultivating holistic wellbeing. When all these are in balance, we thrive – individually and collectively.
Tā/Sir Mason Durie noted that his purpose in developing Te Whare Tapa Whā "was to encourage people to develop wellbeing – not just fixing up a health problem, but becoming well in themselves."
Hear more from Tā Mason Durie in this short video:
Overview of Te Whare Tapa Whā - Ministry of Health NZ
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If I give an overview of Te Whare Tapa Whā, I should really start by saying
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the purpose of it was to encourage people to develop well-being. Not just fixing up a health
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problem but becoming well in themselves. When I thought about these things I thought that really
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what I've got to do is try and pull together four elements. I've got to pull together the mind,
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hinengaro, I've got to pull together the body so it doesn't get separated from the mind, tinana,
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but every person I see has got a whānau connection of one sort or another so I had to see that as
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part of the solution. I had to try and look at much more of the spiritual experience that
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was wairua. So that's how it began to shape up. It wasn't that these were four separate elements
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they were elements of the same thing, and the same thing is a sense of being well and healthy.
Click the panels below to explore each aspect of wellbeing and a wealth of related resources.
A healthy body is maintained by good nutrition, regular exercise, avoiding harmful habits, making informed and responsible decisions about health, and seeking medical and wellness assistance when necessary.
Taha tinana – physical wellbeing is about how our body grows, feels and moves, how we care for it, and what we put into it. In Tā Durie's words, it's “being able to feel comfortable in your own body”. Learn more of his understanding of taha tinana here.
Connection and belonging are fundamental to human wellbeing. Everyone has a place and a role to fulfil within their whānau/family, and whānau contributes to our individual wellbeing and identity.
Taha whānau – family or social wellbeing is about who matters to us in our life, who we spend our time with, and who we choose to love. Whānau is not just our immediate family, it includes the networks, extended relationships, and groups we belong to.
In Tā Durie's words, “in every health concern there is a whānau element. We all come from a whānau… it’s being able to establish relationships with other people, relationships that are helpful, not hurtful”. Learn more about taha whānau from Tā Duriehere.
Our NZDF social workers, chaplains and SAPRA (Sexual Assault Prevention and Response Advisors) are available to provide confidential support for any difficulties you may be experiencing in your personal or work relationships.
In addition to 24/7 confidential wellbeing support from an external provider,NZDF4U Wellbeing Supportnow offers relationship counselling for military members and their partners, and support for military partners for wellbeing concerns.
A new NZDF training course has just been released to help our community better recognise and respond to family violence. It also details the NZDF support channels available. Check it on the Learning Portal on the Defence intranet by searching “Family Violence Awareness”.
The NZDF Cancer Support Group is open to all civilian and uniformed members and their whānau. This group aims to provide a safe and supportive space within the NZDF where survivors, caregivers, and friends can come and share their experiences, find comfort, and gain the strength and support they need to face the journey ahead. Find out more here.
Just like our physical wellbeing, taking care of our mental and emotional wellbeing is important for everyone, whether or not we’re experiencing mental illness or distress.
Taha hinengaro – mental and emotional wellbeing encompasses a person’s thoughts, feelings, mind, conscience, and heart. It’s about how we feel, as well as how we communicate and think.
When your taha hinengaro is strong, you can better cope with what life throws at you. As Tā Durie describes here, “taha hinengaro is about having a clear mind that can think and can respond in an appropriate way. Being filled with knowledge doesn’t necessarily mean a healthy mind.”
Taha Wairua – spiritual wellbeing is about all the ways in which we try to make sense of how we fit in with the large scheme of things, experiences of awe, and what our ultimate meaning and purpose is. Taha wairua can be thought of as the essence of who and what matters to you.
Different people have different perspectives of wairua. For some, wairua it is about religious faith, for others it is an internal connection to the universe or the sacred. It also links to identity, such as one’s cultural identity or one’s professional identity, including our identity as a member of the NZDF. Many members come to regard their NZDF Marae as a spiritual home or tūrangawaewae.
In Tā Durie’s words it's “a dimension which is often felt, rather than spoken about”. Learn more of his understanding of taha wairua here.
Check out the schedule below, and keep an eye on your Camp or Base newsletter and digital noticeboards for additional locally run events.
Got questions for our presenters? Put your questions to them directly at in person events and during livestream webinars. If you can't attend the live events, email your questions to Integrated.Wellness@nzdf.mil.nz. Your question will be provided anonymously to the presenter during Q&A.
Register for webinars even if you can't tune into the livestream. If you are registered, you'll receive a link to the recording and any resources provided by the presenter.
And don't forget to bookmark this page. Recordings of all webinars will be available here from August...
Week one: Taha Tinana – Physical Wellbeing (1-7 July)
Tips on improving communications with colleagues, friends and whānau, and navigating extended time apart from loved ones, from our panel of NZDF wellbeing providers (Chaplain, Defence Community Facilitator, Op Respect, SAPRA and Social Worker).
Our physical wellbeing challenges are all about strengthening physical wellbeing, which in turn enables us to be more resilient through the ups and downs of life.
Take some time to reflect on what “being able to feel comfortable in your own body” means to you, and see what challenge –or three! – you might like to take on this July.
Need some more physical activity in your life or just bored of your fitness routine? What about trying out a new activity – check out your local gym, try a martial art or even a dance class!
We all know sugar isn't our friend. While going completely sugar free can be highly restrictive, consider taking up the challenge to consciously restrict foods and beverages that are high in added sugars such as sports drinks and sugary baked goods. Rather than focusing on what you're not having, make the choice to focus on fueling your body with nutritious foods, and notice the difference it makes to your mood, energy and overall sense of wellbeing.
Take a break from alcohol over the month of July and join theNZDF Dry July Teamfor 2024. Anyone can join so grab your mates or do the challenge as a unit. The money raised by being alcohol-free during July goes towards cancer support organisations. To join the team, donate, and otherwise show your support, head toDRY JULY.
Wellbeing month is also a great time to lock in your goals when it comes to stopping smoking. Quitting is one of the best things you can do for your health and that of your tamariki/children. Knowing who's on your team, what to expect and making a plan for how to deal with cravings and mood swings are great ways to set yourself up for success. Click here to learn how.
Do you find yourself scrolling on your phone at night or binging on Netflix more often than you'd like? Set yourself a personal challenge for the week – or even better the month of July – and see what a difference it makes. Click here for some helpful advice on how to cut down time online, and here for some tips on getting a good night's sleep.
The Coastguard BIG SWIM is a chance to get active with a low impact physical activity, whilst supporting water safety in New Zealand. You can nominate the distance you think you can swim cumulatively over the month of July. Encourage friends, whānau and colleagues to sponsor you as you go the distance in the pool! To join the NZDF team or sponsor them to help them reach their fundraising target of $1,000, click here.
Our social wellbeing challenges are all about strengthening your sense of connection and belonging – qualities that are fundamental to both individual and collective wellbeing.
Take some time to reflect on how you can actively nurture those relationships that sustain you, both this week and going forward. Here are some ideas to get you started:
What about joining a social sports team, community group or hobby course? Or taking some time to plan a family holiday, or reconnect with someone you haven't seen in a while?
Have you heard of RAOK – Random Acts of Kindness? Put a smile on someone's face by surprising them with a little act of kindness. Doing something nice for someone doesn't have to cost a lot of time or money – it's the small things in life that can make a big difference. Click here for inspiration.
What's the mood like at your place of work? Click here for ideas on how to encourage a positive workplace culture, and here to learn about 7 steps to creating kindness in the workplace.
A new NZDF training course has just been released to help our community better recognise and respond to family violence. It also details the NZDF support channels available. Build your awareness and understanding of how to help others by searching for “Family Violence Awareness” on the Defence Learning Portal on the intranet.
Commit to your own healing by downloading the free InnerBoy app, designed to support men heal from the profound impacts of intergenerational trauma and abuse. The app, created by survivor and founder of She Is Not Your Rehab, Taimalelagi Mataio (Matt) Brown, is tailored to the unique experiences of Māori and Pasifika men. Find out more here.
It's not too late to join the NZDF teams for Dry July (challenge yourself to go alcohol-free for the remainder of July to raise funds for people affected by cancer) or the Coastguard BIG SWIM (supporting water safety in New Zealand).
Also this week, don’t miss your chance to let your Service shine in the Inter Gym “8 hour” Challenge: A RACE OF THE REGIONS! Each Camp and Base will have 3 treadmills, 3 bikes and 8 hours to cover as much distance as possible! Head down to your gym on Wednesday 10 July between 0800 and 1600 and give it heaps – karawhuia!
Our mental and emotional wellbeing challenges are an invitation to press pause and reflect on how you are tracking mid-way through 2024 and what habits and routines can support you in feeling at your best. This could be as simple as spending regular time in te taiao (nature) or giving mindfulness a go – there’s lots of options!
Heard about mindfulness but not sure if it’s for you? NZDF psych, SQNLDR Carsten Grimm addresses mindfulness myths and misunderstandings in this engaging webinar, ‘Is Mindfulness for me?’ Game to give it a go? NZDF physio and yoga instructor, MAJ Raylene Grant, walks you through a 5 minute meditation here.
Reflect on what might be draining your resilience and develop your own wellbeing plan. Here are some questions to get you started: What does wellbeing look and feel like for you? How do you achieve/maintain wellbeing? What are your early warning signs of stress? What can you do if you experience stress? Where can you go for support? Check out ourMind toolkit for additional ideas.
Have a device free evening with family orwhānau– switch off the TV and phone and dust off some cards or board games.
Did you know the mindfulness app, Headspace, is funded for NZDF members? Download the app, click here for the step-by-step signup guide, and start logging your mindfulness streak today!
Challenge yourself with this mindful home workout from NZDF physio and yoga instructor, MAJ Raylene Grant.
Utilise your lunch break each day this weekto go for a brisk hīkoi/walk around your camp, base or local area.For a level up challenge, set hourly reminders on your phone or computer to stand up, stretch, or take a short walk.
Our spiritual wellbeing challenges invite you to reflect on how your identity, values and beliefs, and connection to te taiao/nature contributes to your overall health and wellbeing. How will you take care of your wairua this week?
Having a clear meaning and purpose is powerful. It can give us a reason to carry on when things are tough, and provides direction to help us navigate through hardships to a more balanced and happy future. Chaplain Russell Bone has developed worksheets for NZDF members based on Simon Sinek’s ‘Finding Your Why’. Download it here.
Take some time to explore or reflect on where you come from, the stories of your ancestors, the traditions of your people, and the influence they've had in shaping your experiences. Being connected to the shared values and practices of your culture and clear about your identity helps you to live with purpose and enjoy satisfying relationships.
Ask someone you admire to be your mentor or tuakana, or simply invite someone you admire to share what has shaped their values and identity. Or invite a younger person to sit down and have a chat about their aspirations.
Our senses connect us to wairua. Singing, cooking, going for a bushwalk, gardening, swimming are examples of simple activities that can bring you into greater awareness of your senses and connection to the world around you.
Reflect on what keeps you feeling calm, peaceful and content. Some questions that might help your exploration: What matters to you most? How have you made sense of the challenges and stresses that have occurred in your life? Who or what gave you strength at such times?
Learn a waiata/song or karakia/prayer that is meaningful to you (the NZDF app Te Waharoa is a great place to start) or write your own! Waiata and karakia can be used to soothe emotions, as well as to invigorate and energize. They can also be used to set your intentions for the day and reflect at the end of the day.
Find a cause you care about and donate your spare time to it. Look for a local organisation that could use volunteers, start a fundraiser, or begin your own volunteer group.
Dr Lucy Hone's presentation on the Science and Practice of Resilience
Highlights of Dr Lucy Hone's presentation are now available here. To view the full presentation, email Integrated.Wellness@nzdf.mil.nz for details.
