NZMSA

Welcome to the NZMSA Wellbeing Page

We hope you will find something of benefit, whether you are interested in learning mindfulness skills or want some self-help resources for managing depression.

 

If you have any questions, comments or suggestions for additions to the page, please email wellbeing@nzmsa.org.nz

1737, need to talk?

‘1737, need to talk?’ is New Zealand’s new national mental health & addictions helpline number.

The 4-digit number is free to text or call anytime to talk with a trained counsellor, its also a much easier number to remember a 4-digit helpline number, rather than an 0800 number.

1737 is staffed by a team of paid counsellors who are available 24 hours a day 7 days a week.

 

Counselling services

University of Otago: http://www.otago.ac.nz/studenthealth/index.html

University of Auckland: https://www.auckland.ac.nz/en/on-campus/student-support/personal-support/student-health-counselling.html

If you are struggling at all, there are services that you can contact at both Universities to help you through this time

Wellbeing tips

University of Otago: http://www.otago.ac.nz/studenthealth/healthtips/otago020549.html

University of Auckland: https://www.auckland.ac.nz/en/on-campus/student-support/personal-support/student-health-counselling/wellbeing-groups.html

Some fantastic ways to keeping your mind healthy that are applicable to NZ students 

 

ePhysicianHealth

http://ephysicianhealth.com/

AWESOME website, pick an issue you’re having, go through a quick and easy online module on how to help, and get heaps of resources at the end!

Keeping Your Grass Greener

Keeping Your Grass Greener

The wellbeing guide for medical students is a collaboration between NZMSA and the Australian Medical Students’ Association (AMSA) made in 2011 to assist medical students through the challenges of medical school.

HELPGUIDE

http://www.helpguide.org/

Absolutely fantastic website, covers a vast range of mental, emotional and social health concerns. Have fun exploring the topic and using the toolkit!

Beating the Blues

http://www.beatingtheblues.co.nz/

This is the most widely used and evidence-based online CBT treatment programme for depression and anxiety.

MindTools

https://www.mindtools.com/pages/main/newMN_TCS.htm

This page teaches 61 skills that help you change your environment to reduce stress, relax when you’re under pressure, and cope when there’s nothing you can do about the situation. We then look at a range of things you can do to feel happy and self-confident. Enjoy learning these skills, and having a happier life!

CALM (Computer Assisted Learning for the Mind)

www.calm.auckland.ac.nz

Audio files available for download giving specific techniques to manage three sources of long lasting happiness – mental resilience, healthy relationships and finding meaning in life.

Centre for Clinical Interventions

http://www.cci.health.wa.gov.au/resources/infopax.cfm?Info_ID=46

This awesome online module is designed to provide you with some information about chronic worrying and generalised anxiety disorder and suggested strategies for how you can manage your worrying and anxiety.

Apps to try

http://www.independent.co.uk/extras/indybest/the-10- best-meditation-apps- 8947570.html

10 best meditation APPS to try for iphone and android.

Depression

http://www.health.govt.nz/your-health/conditions-and-treatments/mental-health/depression
If you’re wondering whether you could be depressed, look at this helpful sheet by the Ministry of Health

The Low Down

https://thelowdown.co.nz/

If you’re stuck feeling bad they’ll help you figure out if it could be anxiety or depression. Whatever’s going on you’ll find ideas and people who can help you get unstuck.

Depression.org

http://www.depression.org.nz/

Visit the website or call the Depression Helpline 0800 111 757 (24/7 phone service).

Black dog Institute

http://www.blackdoginstitute.org.au/

An educational, research, clinical and community-oriented institute providing information on the diagnosis, treatment and prevention of mood disorders.

Beyond Blue

https://www.beyondblue.org.au/

Wide ranging information and advice about depression, including a depression checklist.

Lifeline

www.lifeline.org.nz

0800 543 354 or (09) 522 2999 (24/7 phone service).

The Mental Health Foundation – Suicide Prevention

http://www.mentalhealth.org.nz/home/our-work/category/34/suicide-prevention

The Mental Health Foundation develops information resources to support people who are worried about their own suicide risk or the suicide risk of someone close to them.

Suicide Crisis Helpline

www.lifeline.org.nz

0508 TAUTOKO (0508 828 865) – 24/7 phone service.

If you are worried about someone you know

http://www.health.govt.nz/your-health/conditions-and-treatments/mental-health/preventing-suicide/if-youre-worried-someone-may-be-suicidal#urgenthelp

Get the information you need so that you can act.


HELPGUIDE

http://www.helpguide.org/articles/stress/stress-management.htm

Stress management is all about taking charge: of your lifestyle, thoughts, emotions, and the way you deal with problems. No matter how stressful your life seems, there are steps you can take to relieve the pressure and regain control.

 

Australia Medical Students Association

http://mentalhealth.amsa.org.au/academic-stress/

Tips for dealing with academic stress. Check out the rest of their websites for other guides and resources.

Kelly McGonigal – How to make stress your friend (TED talk)

 

 

Guy Winch: Why we all need to practice emotional first aid (TED talk)

 
 

Headspace

https://www.headspace.com/how-it-works

This website is for young people, and provides information on depression, anxiety and stress.

Shambhala

http://www.shambhala.com/healingpowerofthebreath

11 FREE audios for breathing exercises. These will help you learn to control your breathing to reduce anxiety.

‘A calming technique for anxiety’

A calming technique for anxiety

A quick and easy technique for anxiety management.

Centre for Clinical Interventions

http://www.cci.health.wa.gov.au/resources/infopax.cfm?Info_ID=52

This online module is designed to help you understand what is helpful and unhelpful about being a perfectionist.  The goal is not for you to give up your high standards altogether but to learn to pursue healthy high standards rather than unrelenting high standards that negatively impact your life.

Frantic World

http://franticworld.com/free-meditations- from-mindfulness/

Plenty of FREE meditations.

The Miracle of Mindfulness

http://terebess.hu/zen/mesterek/Thich%20Nhat%20Hanh%20-%20The%20Miracle%20of%20Mindfulness.pdf

If you’d prefer to read, this beautiful and lucid guide (available online viathe link), written by Zen master Thich Nhat Hanh offers gentle anecdotesand practical exercise as a means of learning the skills of mindfulness; being awake and fully aware.

Apps to try

http://www.healthline.com/health/mental-health/top- meditation-iphone-android-apps#1

The Best Meditation Apps of 2016 – health line.

Mindful Aotearoa

https://mindfulaotearoa.nz/resources

The latest NZ and international research, useful other websites, mobile app recommendations.

4 Things About Mindfulness You Didn’t Realise

4 Things About Mindfulness You Didnt Realize

Free meditation classes

http://www.freemeditationnz.com/free-classes.html

FREE classes (mainly in Auckland).

Self-compassion.org

http://self-compassion.org/category/blog- articles/

Provides articles for understanding self-compassion, exercises to practise including guided meditations, links to others useful websites, and even test your own levels of self-compassion!

Centre Health Minds

http://centerhealthyminds.org/well-being- tools/compassion-training/

Sign up for free to gain access to audio clips that teach compassion training and cognitive reappraisal training – this is an awesome tool teaches you how to re-interpret the meaning of situations to decrease negative emotions and stress.

A self-compassion technique when feeling overwhelmed

A self-compassion technique when feeling overwhelmed

MindTools – Learning Tools

https://www.mindtools.com/pages/main/newMN_ISS.htm

On this page, you’ll discover 48 skills that help you learn more effectively and develop others better. On it, you can learn personal study skills, find out how to create a great environment for workplace skills development, and help others develop more effectively. 

The University of Auckland

https://www.auckland.ac.nz/en/for/current-students/cs- student-support-and-services/cs- personal-support/health- and-counselling- service/self-help-resources/study- skills.html

Lots of different resources for learning, concentration, motivation and productivity.

http://www.library.auckland.ac.nz/study-skills/study- exams

Tip on time management, study strategies, preparing and revising for exams.

MindTools

https://www.mindtools.com/pages/main/newMN_HTE.htm

This page explains 61 skills that help you work powerfully and use your time better. On it, you can learn core personal effectiveness skills, find out how to prioritize and schedule your time for maximum impact, develop and maintain focus, and motivate yourself to achieve extraordinary things. Enjoy exploring these tools, and becoming highly effective!

E-couch

www.ecouch.anu.edu.au

Online program for preventing and coping with depression, generalised anxiety disorder, and social anxiety disorder.

MoodGYM

www.moodgym.anu.edu.au

A cognitive behaviour therapy program for preventing and coping with depression (developed by the National Institute for Mental Health Research at the Australian National University).

OnTrack

www.ontrack.org.au

Supporting the journey to health and wellbeing by offering free access to online programs, information, quizzes and advice. 

myCompass

https://www.mycompass.org.au/

This interactive self-help program aims to help people gain control of stress or anxiety. Developed by the Black Dog Institute.

Thedesk

www.thedesk.org.au

thedesk aims to support tertiary students to achieve mental and physical health and wellbeing. thedesk offers free access to online modules, tools, quizzes and advice.

NZMA – General Wellbeing

http://www.nzma.org.nz/about-nzma/nzma- structure-and-representatives/councils/dit-council/health- and-wellbeing

Useful recommended websites and places to get help e.g. Medical Protection Society (MPS) counselling service, employment Assistance Programme (EAP).

NZMA – Are you ok?

http://www.nzma.org.nz/about-nzma/nzma- structure-and-representatives/councils/dit-council/are- you-ok

Tips for staying well, recognising warning signs, and getting help.

Junior Medical Officer Health

http://www.jmohealth.org.au/

Awesome website with self-assessment tools, info on common problems experienced by JMO’s, reducing stress and resources.

Australasian Doctors’ Health Network

http://www.adhn.org.au/

This website is designed for doctors and medical students, and for the families and colleagues of doctors in Australia and New Zealand. The site provides you with contact phone numbers for help and support in time of need.  This site also provides you with resources for promoting the work of the doctors, health advisory service in your area, for helping your colleagues and for your own self-care, which is an essential prerequisite for competent medical practice.

R-cubed: Resilience

http://www.rcubed.org.au/

Strategies to help medical students, prevocational doctors, and general practice registrars become more resilient.

When The Cowpat Hits The Windmill

When the Cowpat Hits the Windmill

Fantastic resource created by the National Rural Health Student Network in conjunction with beyondblue. A guide for staying mentally fit.

Keeping the Doctor Alive

https://www.ranzcp.org/Files/Branches/Victoria/Keeping_the_Doctor_Alive-pdf.aspx

From the Royal Australian College of General Practitioners, a comprehensive resource on strategies for self-care as an essential element of a doctor’s professional life. Includes sections on stress management.