Introduction to Wellbeing

A practical guide to understanding yourself and building a balanced life

Introduction: Why This Matters

Wellbeing is often talked about, but rarely explained in a practical way. Many people only start paying attention to wellbeing when they feel stressed, burnt out, or disconnected — yet wellbeing is not just about fixing problems. It is about understanding yourself, creating balance, and supporting your mental, emotional, and physical health over time.

Wellbeing is not something you either have or don’t have. It is something that shifts depending on life circumstances, habits, relationships, and how you respond to challenges.

This resource introduces a holistic approach to wellbeing, helping you reflect on where you are right now and identify small, meaningful ways to support yourself going forward.

What Is Wellbeing?

Wellbeing is best understood as a whole-of-life concept. It includes multiple interconnected areas, each influencing the others.

Common areas of wellbeing include:

• Mental wellbeing – thinking patterns, focus, learning, stress management
• Emotional wellbeing – understanding and expressing emotions
• Physical wellbeing – sleep, movement, energy, nutrition
• Social wellbeing – relationships, support, connection
• Purpose and meaning – values, goals, direction, beliefs

No area exists in isolation. When one area is struggling, others are often affected too.

Real-Time Tool: Whole-Self Check-In

Pause and ask:

• Which area of my wellbeing feels most supported right now?
• Which area might need more care or attention?

This tool directly supports Worksheet 1’s holistic wellbeing reflection.

Wellbeing Is Not About Perfection

A common misconception is that wellbeing means always feeling good, calm, or motivated. In reality, wellbeing is about how you respond when life feels hard, not avoiding difficulty altogether.

Wellbeing allows space for:

• Stress and rest

• Strengths and struggles

• Growth and uncertainty

Real-Time Tool: Permission to Be Human

When you notice self-criticism, remind yourself:

“I don’t need to feel good all the time to be well.”

This mindset supports compassionate self-reflection.

Daily Patterns and Stress Signals

Your body and mind constantly communicate with you through signals. Stress signals are not problems — they are messages that something is out of balance.

Common stress signals include:

• Physical tension, fatigue, headaches
• Emotional overwhelm, irritability, low mood
• Mental fog, avoidance, difficulty concentrating

Learning to notice these signs early helps prevent burnout.

Real-Time Tool: Body–Mind Scan

Once or twice a day, ask:

• What do I notice physically right now?
• What do I notice emotionally?

This supports Worksheet 2’s exploration of stress signals and daily patterns.

Understanding Life Balance

Wellbeing is influenced by how your time, energy, and attention are distributed across different areas of life.

Imbalance often shows up when:

• One area dominates (e.g. work, caregiving)
• Rest or enjoyment is neglected
• Personal needs come last

Balance doesn’t mean equal time — it means intentional attention.

Real-Time Tool: Balance Awareness

Ask:

Where am I giving most of my energy right now — and where is energy missing?

This directly supports Worksheet 2’s life balance check.

Values: What Truly Matters to You

Values are the things that give your life meaning and direction. They guide decisions, shape behaviour, and influence satisfaction.

Examples include:

• Connection
• Growth
• Honesty
• Freedom
• Kindness

Living out of alignment with your values often leads to discomfort, frustration, or feeling “off”.

Real-Time Tool: Values Check

When unsure about a decision, ask:

• Does this align with what matters most to me?

This supports Worksheet 3’s core values reflection.

Living in Alignment With Values

Wellbeing grows when your actions reflect your values, even in small ways.

Values don’t require big changes — they are lived through daily choices:

• How you speak to others
• How you treat yourself
• How you use your time

Real-Time Tool: Small Alignment Action

Ask:

What is one small action I could take this week that reflects a core value?

This directly aligns with Worksheet 3’s small action planning.

Strengths: What You Bring With You

Wellbeing is not only about areas to improve — it’s also about recognising your strengths.

Strengths might include:

• Compassion
• Creativity
• Persistence
• Problem-solving
• Reliability

Recognising strengths builds confidence and resilience.

Real-Time Tool: Strength Reminder

When facing a challenge, ask:

• Which of my strengths could help me here?

This supports Worksheet 4’s strengths identification.

Areas for Growth (Without Self-Judgment)

Growth areas are not flaws — they are opportunities. Approaching them with curiosity rather than criticism leads to sustainable change.

Real-Time Tool: Growth Reframe

Instead of:

• “What’s wrong with me?”

Try:

• “What support would help this area improve?”

This mindset supports Worksheet 4’s areas-for-improvement reflection.

Small Actions Create Change

Large goals can feel overwhelming. Small actions are where real change happens.

Small actions:

• Build confidence
• Create momentum
• Are easier to repeat

Real-Time Tool: One-Step Forward

Ask:

What is one small action I could take this week to support my wellbeing?

This directly supports Worksheet 4’s action planning.

Wellbeing Is a Process, Not a Destination

Wellbeing is not something you complete — it’s something you continually return to.

Your answers in these worksheets represent a baseline, not a final result. Over time, you may notice shifts, progress, and new priorities.

How to Use the Worksheets

The worksheets guide you through:

1. Understanding wellbeing holistically
2. Noticing stress patterns and balance
3. Clarifying values
4. Identifying strengths and small actions

There are no right or wrong answers — only insight.

Move slowly. Be honest. Adjust as life changes.

A Final Note

This resource and the accompanying worksheets are educational tools, not a replacement for professional mental health support. If reflecting on wellbeing brings up distress, reaching out for support is a strong and healthy step.

How to Access Further Support in New Zealand:

• Contact your local GP
• Dial 111 for immediate support
• Free call or text 1737 any time for support from a trained counsellor
• Lifeline – 0800 543 354 (0800 LIFELINE) or free text 4357 (HELP)
• Youth line – free text 234, call 0800 376 633, webchat at youthline.co.nz, DM on Instagram @youthlinenz, message on Whats App 09 886 56 96.
• Samaritans – 0800 726 666
• Suicide Crisis Helpline – 0508 828 865 (0508 TAUTOKO)
• Depression Helpline – 0800 111 757 or free text 4202 To talk to a trained counsellor about how you are feeling or to ask any questions
• Anxiety NZ – 0800 269 4389 (0800 ANXIETY)