Make your wellbeing a holiday goal
Following Ma¯ ori model of health will reduce stress levels
The run-up to Christmas and the holiday season is a frantic time for many of us. There’s the expectation of buying presents, celebratory food, tinsel, and the excitement of spending time with those we love. The introduction of the Covid-19 Protection Framework has added another layer of stress to our world with the possibility of our normal Christmas rituals disrupted.
Sport Whanganui’s Active Wellbeing team has put together some gentle reminders on how to take care of our wellbeing this Christmas, based on Te Whare Tapa Wha, a Ma¯ ori model of health, developed by Sir Mason Durie. Te Whare Tapa Wha describes wellbeing as a whare (house), and all the parts of the house are equally important to maintain wellbeing.
Taha Tinana — walls of the house (physical wellbeing — health)
Taha Hinengaro — one side of the house roof (mental and emotional wellbeing — self-confidence)
Taha Whanau — walls of the house (social wellbeing — selfesteem)
Taha Wairua — the other side of the house roof (spiritual wellbeing — personal beliefs)
Whenua — Our environment — the ground our whare is built upon, the foundations
The whenua — our environment An important thing to remember at this time of year is that the best things in life are free. We are lucky in Whanganui to be within walking distance to parks and open spaces, the awa or the beach. Take a moment to get outside in nature. Take the kids for a walk and appreciate things in and around our environment — the flowers, the birds singing, lie on the lawn in your backyard and watch the clouds in the sky — look at the stars on a clear night. Being in green spaces is a wonderful destressor and a great
place to connect with family and friends.
Taha wha¯ nau — family and social wellbeing
Taha wha¯ nau is about the people we care about, who recharge us and make us feel we belong. Wha¯ nau isn’t just our immediate relatives, it includes our friends, hoamahi (colleagues), hapori or community — the people who are important in our lives. Sometimes, with the busy preChristmas rush, we forget to connect with those most important to us. Take a 10-minute break and check in with members of your wha¯ nau.
■ Send a txt or Facebook message to stay in touch
■ Choose an activity the family can do together like a walk or a game in the backyard
■ Cook tea on the barbecue, help the kids make home-made hamburgers
■ Make a cuppa and book a video call with someone who lives in another part of the country
■ Look back through your photos and share memories with someone you haven’t talked to for a while
Taha wairua — spiritual wellbeing Wairua can be about rediscovering things that make us feel awe, hope, strength, unity, and connection. For some, wairua is faith or a higher power. When your wairua is strong, it’s easier to cope with challenges and build strong whanau relationships. Around Christmas we can often feel pulled every which way with people’s expectations. Being in touch with wairua reminds us of who we are and our values. You can strengthen your wairua by:
■ Taking time to reconnect with yourself, start a diary?
■ Living with integrity — be yourself on the outside
■ Listening to your inner values and hold on to them
■ Having healthy boundaries. Know when to say no
Taha hinengaro — mental and emotional wellbeing
Taha hinengaro is your mind, heart, conscience, thoughts, and feelings. Just like your physical health, hinengaro needs to be nurtured. Hinengaro is what you do to stimulate and refresh your mind so you can cope with the ups and downs of life. When life is busy and we start placing unrealistic expectations on ourselves, take some time out, even if it’s just for five minutes to:
■ Reflect on the challenges you have overcome and what you discovered individually
■ Think of five positive thoughts or good things that have happened this week
Remember to:
■ Be gentle, generous, and patient with yourself
■ Have realistic expectations about family gatherings
■ Avoid unhelpful social comparisons
Taha tinana — physical wellbeing Taha tinana is about how your body feels and how you care for it. Refuelling your body helps you to feel mentally well. Staying active can help to relieve stress and tension and improve your mental health.
It’s a busy time of year and an easy time to come up with excuses to not exercise — but don’t forget about all the little ways we can be active.
■ Get to bed earlier and get up 30 minutes earlier for a quick walk
■ If it’s safe, get a group together and walk around a few of the Christmas lights
■ Make social catch-ups active — catch up with a friend for a walk and coffee, or a game of golf or tennis
■ While doing your Christmas shopping, park a little further away and walk around each shop
■ Unleash your inner child and play some backyard cricket, badminton or kick the football around
www.healthyeatinghub.com.au/ stay-active-christmas/ www.MHAW. nz www.mentalhealth.org.nz