Support for your wellbeing during COVID-19

This is a stressful time. COVID-19 is having a huge impact on the day-to-day lives of all New Zealanders. We know many people are feeling anxious, stressed, worried and scared. Our new Staying on Track course, along with the resources on this webpage, have been created to support New Zealanders with their mental and emotional wellbeing through this time of uncertainty.

Staying on Track

A guide to support your wellbeing during COVID-19

This free online course introduces easy-to-use, practical strategies to cope with the stress and disruption of day-to-day life as an impact of COVID-19.


The course will teach you how to support your mental and emotional health through learning how to look after your worry and choose behaviours that will help you and your whānau stay on track.

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Staying on Track Resources

The following resources have been developed for the Staying on Track course to provide practical strategies to help people in times of distress.


These free resources are a great option for anyone unable to access the Staying on Track course (residing outside New Zealand or the Pacific Islands) or for anyone wanting a little extra support for their mental wellbeing, without having to do the full course.

Seeing Things Clearly

This resource will teach you how to challenge your thoughts and see things more clearly. It will help you to notice when your thoughts become unhelpful and guide you through questions to support you in creating more balanced and helpful thoughts. 

Problem Solving Guide

This guide will teach you how to solve problems practically by breaking big problems down in a step-by-step process, making them easier to think about and start finding solutions.  

What Matters Most

Connecting to what matters to us in our day-to-day lives keeps us feeling positive and protects our emotional and mental wellbeing. This resource helps you work out what matters most to you right now and find ways to stay connected to these things during this difficult time.    

Worry Time

When we feel anxious, we can begin worrying so much that it affects our ability to do what we need to do. Worry Time is a simple, helpful way to help reduce the time you spend worrying during your day. 

Worry Chart

This is an uncertain time. It’s normal to feel more worry than usual, which can feel difficult to control. This simple 'worry chart' can help you learn to let go of negative thoughts and “worries” that may not be helpful to you at this time. 

Good Sleep Guide

Sleep plays an important role in good health and wellbeing. While you might not be able to control all the factors that affect your sleep, you can learn simple habits that really help. These ten tips are a great start! 

3-Minute Breathing Exercise to Relieve Tension

This animated video guides you through a simple 3-minute breathing exercise, sometimes referred to as ‘box breathing’, that you can use any time you need to reduce tension and anxiety. 

Mindfulness of Breath Audio

Feel more settled and calmer by spending a few minutes focused on your breathing with this mindfulness of breath guided audio meditation.

Muscle Relaxation Audio

This audio recording will guide you through a muscle relaxation exercise to relieve tension, anxiety, panic, or help you to fall asleep. This exercise is great for everyone of all ages, even kids!

Free anxiety and depression courses available now

Just a Thought currently offers free cognitive behaviour therapy courses in both generalised anxiety and depression.

How are you feeling?

Check your ‘distress score’ to find out your stress, anxiety or low mood level. This will help you understand how you are feeling and if you would benefit from a free course.

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