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Kei te pēhea koe?

How are you?

Using the Te Whare Tapa Whā wellbeing model by Sir Mason Durie, explore ways to check in and support yourself now and in the days ahead.

Checking in

Thinking about the last week:

  • What are some actions you have carried out to support your own waiora/wellbeing?
  • Is there a dimension of your waiora/wellbeing that you would like to give some more attention?
  • Which of the four Te Whare Tapa Whā dimensions below do these things/actions relate to?

Supporting yourself

In the next week:

  • think of one thing you would like to do for yourself in each of the four dimensions, or
  • choose one activity from each of the four dimensions below that you would like to do.

Four dimensions of the Te Whare Tapa Whā wellbeing model

Taha hinengaro – mental/emotional Taha wairua – spiritual
  • Concentrate on tasks that matter.
  • Manage your self-talk (your inner-critic).
  • Learn something new.
  • Focus on solutions and what you can control.
  • Write down two things you are grateful for every day.
  • Engage in an activity that feels creative for you.
  • Feed your wairua/life force – meditate, reflect, pray, or breathe.
  • Develop a personal vision.
  • Connect with nature.
  • Learn a waiata or song that uplifts you.
Taha whānau – family/relationships Taha tinana – physical
  • Connect with your whānau – go for a walk, play a game, or connect via video.
  • Send an email or text to a friend or whānau member you haven’t caught up with lately.
  • Look through old photos with whānau or friends.
  • Arrange a cuppa and a catch-up with a friend (via video).
  • Go to bed earlier than usual.
  • Exercise – walk, run, yoga, or online workout.
  • Stay hydrated – drink more water.
  • Use relaxation techniques – meditation, stretching, or breathing.
  • Eat healthy food/snacks.
  • Learn more about the Te Whare Tapa Whā model.


Learn more about the Te Whare Tapa Whā model.


Woman pouring a cup of tea.