A Guide for Maintaining Health and Wellbeing

A Guide for Maintaining Health and Wellbeing

1

A guide for maintaining health and wellbeing

ACKNOWLEDGEMENT The Government Health and Safety Lead would like to thank the New Zealand Defence Force for their permission to reproduce their resources. We would also like to acknowledge the Ministry of Health, the Mental Health Foundation of New Zealand and the Health Promotion Agency for their advice in the preparation of this guide.

SEPTEMBER 2018

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A GUIDE FOR MAINTAINING HEALTH AND WELLBEING

CONTENTS

7 INTRODUCTION

9 TINANA BODY

12

Optimising physical health

12

Physical activity

18

Healthy eating

26

Nutrition and mental health

27

Recommended dietary changes for New Zealand adults

28

Sleep

30

Screening ? whole body health

30

Women's and men's health

31

Health risks & lifestyle factors

31

Chronic pain

31

Healthy weight

34

Alcohol use

35

Tobacco use

35

Practicing safe sex

35

Protecting your skin

36

Liver care

36

Oral hygiene

37 HINENGARO MIND

43

The stress cycle

44 Optimising mental health

44

Resilience

46

Bucket Model of Resilience

47

Resilience tools ? The Big Four

48

Tactical breathing

49

Flexible thinking

50

Optimism and self-talk

52

Healthy habits

53

Other resilience tools

53

Relaxation and arousal reduction

54

Progressive relaxation

55

Imagery

56

Talking/support

57

Take a break

57

Humour

57

Smile!

58

Mindset

60

Mindfulness

61 WAIRUA SOUL

63

What is Wairua/spirit?

65 Optimising spiritual health

65

Sense of identity

65

Meditation

66

Values and beliefs

66

Prayer

67

Community

68 Finding balance in your life

69 WHNAU CONNECTION

72

Keeping families and relationships strong

73

Social fitness

74

Relationships

76

Maintaining healthy relationships

77 TAKING CONTROL OF LIFE CHALLENGES

79

Workload

82

Using work to improve mental health

82

Financial pressures

83

Addictive behaviours

85

Parenting

85

Dealing with family violence?

86

Problems with anger?

86

Troubled by memories?

87

Affected by sexual violence?

87

Discrimination, bullying or harassment

88

Loneliness

88

Concerns about mental health

89

Self-harm and suicide

93

Getting help

94

Keeping an eye out for our buddies

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