For many of us the past 3 years has required us to respond to change at speed, come to terms with restrictions on our lives and the lives of our friends and whānau, slow down in a way we hadn’t anticipated then adapt to an environment that can feel uncertain. 

Our wellbeing – your wellbeing/ tūhauora has been challenged in ways you may never have expected.

Below is a range of resources/ people/ information and learning that can support your emotional and mental health and wellbeing.

This suite of resources will be changed and added to frequently.


What is Wellbeing?


Wellbeing means we have the tools, support and environments we need to be who we are and to build and sustain lives worth living

What is mental health?  Just like our physical health - this is something we all have and should strive for.  It's something that dips and rises as we navigate our daily lives.

If you want to talk more about this, you will see below a list of our people at OP that are always keen for a kōrero.

If you would like to read more about this the Mental Health Foundation of New Zealand is a highly readable and useful resource for understanding wellbeing and mental health.


If you would like some resources to start your own kōrero contact People and Culture

Personal Wellbeing Plans


The purpose of a wellbeing plan is to identify possible stressors within your life or at work, and helpful ways to approach these. It may be something that you do for yourself and refer to as you need it. It may be something that you create and share with your manager, or a close friend at work. How you create and implement your plan is up to you. Above and below are five examples of where to start.

If you would like some help with this please email: Health and Wellbeing Partner Below is a list of easy plan templates:

  • Hummingly Doing Well Cards are an excellent tool for building a wellbeing plan. You can access a deck from your leader or People and Culture. They are a simple and fun tool to help create a plan in approximately 20 minutes.
  • The Five Ways to Wellbeing is a great way to audit the protective factors in your life that help you maintain and grow wellbeing.
  • Te Whare Tapa Whā is another familiar model that looks at holistic hauora and provides a framework to analyse where we can focus to improve wellbeing.  This template is one way to get started.
  • Tōko hauora is an easy step plan developed by Te Pūkenga. This is a template you can update regularly. You may choose to share it with your colleagues.
  • Heads Up developed this template for a more in depth plan.



Diaphragmatic Breathing with Anne

Watch this video to learn a breathing technique that helps you calm and prepare yourself for the day.



Employee Assistance Programme (EAP)

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What Services are available?  

Otago Polytechnic’s Employee Assistance Provider (EAP) is Benestar

  • MyCoach is a coaching/counselling service which is available face-to-face or over the phone. Coaches are trained to assist you with everything from mental health concerns to relationships to exercise and sleep – all in complete confidence.
  • BeneHub is a health and wellbeing portal that contains a vast library of health and wellbeing resources
  • Access Learning Modules on a range of topics - including these:

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Who can access these services?

All Otago Polytechnic staff can access the BeneHub portal.

Here you will find a guide on what you can expect when getting support from Benestar

To be eligible for free MyCoach sessions, staff must be employed at 0.4FTE or greater, and be a permanent staff member or employed on a fixed term contract that has at least six months remaining at the time they wish to access the service. OP will cover cost of the first three sessions for eligible staff.  


How do I access the Service?

It's easy to get started, and once you've registered you'll have secure access to the BeneHub portal and app.

You can phone 0800 360364 for assistance from Benestar This is the fastest to find out counsellor availability. 


  1. Visit and go to the BeneHub Login
  2. Enter your company details under the ‘Not Registered?’ heading:
    Token: OTPONZ01
  4. Provide a few simple details and create your own password.






What can a leader do to put the focus on well-being?

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Suzi McAlpine (The Art of Leadership blog and author of Beyond Burnout) is clear:

"I’ve seen a proliferation of mindfulness exercises and resilience courses, yoga classes and tips for employees on what they need to do to avoid burnout. None of these are bad initiatives.  
But when it comes to wellbeing at work, they should be the icing on the cake. Not the cake itself. On their own, they simply won’t cut it. I see far too many organisations ‘fluffing around the edges’ with wellbeing. They’re putting in initiatives that tick the boxes, but leaders are avoiding tackling the biggest levers when it comes to wellbeing at work. "

Suzi says leaders need to get better at organising and prioritising work and offers 7 strategies to help bring this to life.

Harassment and Bullying Prevention

Z Pink Shirt Day 10 We celebrate Pink Shirt Day every year in May. It is a chance to promote all the strategies and procedures we have to prevent bullying in the workplace.

Click here for resources on bullying prevention.

Policies and procedures

Otago Polytechnic takes it responsibilities as a good employer seriously and actively manages all forms of stress in the workplace.

Our commitment to this is outlined in the policies below.

Find out more about Harassment and Bullying Prevention through our online module here.

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Do you think you may have Imposter Syndrome?

Jess Stuart, Author, CoacSomerville Stories Imposter Syndromeh and International Speaker has spoken and written on this topic for many years.

She offers insights and bite size training on her website

And you can access her Top Tips to manage imposter syndrome here


Running on Empty?

When we work with people every day, we give of ourselves over and over and may not recognise when we have emptied our well-being tank.

Making regular connections with a trusted colleague or friend can help us see the signs that we need to make a pit-stop.

We hear so often that we need to care for ourselves to be better able to help others, but how many of us truly keep an eye on our fuel guage?

I'm running with the whole motor sport analogy - just humour me!

This worksheet is another way you can put your wellbeing into scrutineering.  Okay - I'm pulling the handbrake on the puns - I promise!


Mental health when working from home

Worksafe /Mahi Haumaru Aotearoa have produced this very useful guide for assisting your team to staff mentally healthy when working from home. Click here to read.

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They have also produced a factsheet to help you to maintain positive mental health when working from home.

Download the factsheet here

Supporting distressed students

If you have a student you are concerned about read through this flowchart for information on how to help.


Flowchart and guidelines

  Supporting students in distress flowchart

Rainbow Community support line


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OutLine is an all-ages rainbow mental health organisation providing support to the rainbow community, their friends, whānau, and those questioning. OutLine provide a nationwide, free and confidential 0800 support line for people who want to speak to a trained volunteer from the rainbow community.

Find out more here

Coping Skills


They are different skills for all of us.  Some skills are more effective than others, some are things we have always done that may not necessarily be the best choice for the situation.

Here is a link to a list of skills and tasks that have been proven to support us in times of mental and emotional distress. 

Take a photo of the ones that stand out to you so you can refer to it, right when you need it.

Stress/ Tāmitanga

Te Pou have produced a resource for people wanting to understand stress/tāmitanga.

This helpful factsheet describes stress as an emotional and physical response to life’s pressures and demands. This may include significant life events such as illness (own or someone else), living conditions, work/mahi, home, whānau, study, finances, or
lack of some necessity. Stress can also be caused by internal events, such as thoughts or memories.

Find out more here

Professional Development opportunities

Otago Polytechnic is building a suite of tools to support staff wellbeing and mental health. 

Whether you are a lecturer, professional staff member or a leader there is a range of opportunities for learning:

Find out more and book here

Mindfulness programme for staff (in development- watch this space.)

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Feeling anxious right now?

Find out more...

Moving Through Anxiety in the Moment

There are things you can do when you're feeling anxious. It doesn't mean it's never going to come up again, but there are easier ways through those frightening moments.

If you're feeling panicky, these are especially helpful.

1. Reassure yourself that you're not in danger

Anxiety makes you think you actually are in danger. But you're not. Tell yourself that it's okay to be experiencing anxiety, and that it is just an experience (it's not going to last forever). Your mind and body believe it needs to warn you - but you are safe.  

2. Come back to the present

  • Breathe
    • HOW we breathe is important. Place your hand on your belly. Make sure your belly goes out as you breathe in. If you breathe quickly from your chest it's a panicky feeling (fight or flight). If you breathe slowly from the diaphragm, it calms your PNS (parasympathetic nervous system) - the one that's responsible for allowing you to 'rest and digest'. 
    • Do box breathing. If you feel panicky, this can be especially good. Close your eyes. Breathe in through your nose while counting to four slowly. 
      Hold your breath inside while counting slowly to four. Slowly exhale for 4 seconds.
      Repeat steps 1 to 3 at least three times until you feel calm. 


  • Ground
    • Stop where you are and sit down if you can. Put your hands on the arms of the chair or your lap. Take a deep breath and let it out. Look around you. Name 3 things you can see. Name 3 things you can hear. Name 3 things you can smell. This brings you back to the present moment.

Sonia Voldseth - Living with Anxiety

Helpline details

If you need to access help for yourself or your whānau there are many helpline options here.

This is a list of services around New Zealand that provide support. help and information for a range of situations.


Taha hinengaro | Mental and emotional



Resources for Leaders

There is a huge range of resources to help you support your team's wellbeing.

If you would like help to access these or to discuss how they could be used with your team contact your Health and Wellbeing Partner

Read here about how to foster a psychologically safe work environment

The Mental Health Foundation has some very practical resources here.

Learn how to start a conversation with a colleague about mental health here 

Watch some tips on Mental Wellbeing - A Leaders perspective -

  • Open Minds in conjunction with the Mental Health Foundation offers E Learning Modules for managers.  This will help leaders support staff through tough times in ways that will benefit the person and the organisation.
  • Watch New Zealand workplace leaders talk about mental health conversations at work.

Video courtesy of Open Minds - resources are produced by the Mental Health Foundation in collaboration with Attitude Group.

Play the Creating Culture video



A WRAP is not just an excellent option for lunch or a stylish frock- oh no a Wellness Recovery Action Plan is a great tool to help you or a colleague or whānau plan for when things get a little wobbly or to create a plan that reminds you of the ways to stay well.

Plans can be accessed via an app or on good old fashioned paper.

Visit the WRAP website for easy instructions, down loads and a range of wellness resources.


Visit WRAP