Mental Wellbeing
Reframing Unhelpful Thoughts
Practical CBT-style skills to notice unhelpful thinking and find a more balanced view, while you wait for support or alongside it.
NZ$29.99Buy
Mental wellbeing courses for everyday stress, thoughts and anger
Learn practical, evidence-informed skills for catching unhelpful thoughts and handling anger, so hard days feel a little more manageable.
- 4 courses
- Tools in every course
- Certificate included
Te Whare Tapa Whā, the model of health developed by Sir Mason Durie, describes wellbeing as a wharenui with four walls: taha tinana (physical health), taha hinengaro (mental and emotional health), taha whānau (family and social connections) and taha wairua (spiritual wellbeing), all resting on whenua, the land and our roots. When one wall is under strain, the others can help hold the house up. It is widely used across New Zealand, and it shapes how our courses talk about wellbeing.
The two courses in this topic teach skills drawn from cognitive behavioural approaches: noticing thinking traps, testing thoughts against the evidence, spotting the early signs of anger and having a time-out plan ready. They are education, not therapy, and they are not a substitute for professional support when things feel heavy.
If you need to talk, free call or text 1737 at any time to reach a trained counsellor. Your GP can also talk through support options, including talking therapies. Both courses were written by Dr Aqsa Mukhtiar, PhD in Nutrition.
All mental wellbeing courses
Mental Wellbeing
Reframing Unhelpful Thoughts
Practical CBT-style skills to notice unhelpful thinking and find a more balanced view, while you wait for support or alongside it.
NZ$29.99Buy
Mental Wellbeing
Managing Anger Constructively
Practical, private self-help for everyday anger, with an anger log, warning signs checker and calm-down cards you can use anywhere.
NZ$34.99Buy
Mental Wellbeing
Managing Anger Constructively
Practical, private self-help for everyday anger, with an anger log, warning signs checker and calm-down cards you can use anywhere.
NZ$34.99Buy
What the mental wellbeing courses cover
- Reframing Unhelpful Thoughts teaches you to catch thinking traps such as all-or-nothing thinking and mind reading, and to write a more balanced thought using a thought record.
- Managing Anger Constructively helps you notice the early warning signs in your body and thoughts, take a time-out and come back to the conversation calmly.
Many people take both, because the thinking skills in one support the calming skills in the other.
What the wellbeing tools do
- Thought record sheet: the situation, the thought, how strongly you believe it and the evidence for and against.
- Thinking traps checker: name the pattern behind a thought so it loses some of its grip.
- Balanced thought worksheet: write a fairer version of the thought you can return to.
- Anger log and early warning signs checker: spot your personal build-up signs.
- Time-out plan and calm-down card: agreed steps for stepping away and coming back.
Getting help now
If you are in immediate danger, have harmed yourself or feel unable to keep yourself safe, call 111.
See your GP, or free call or text 1737, if:
- you have felt low, anxious or hopeless most days for two weeks or more
- your mood is affecting your sleep, work, eating or relationships
- you are using alcohol or other drugs to cope
- your anger has led to hurting someone, or people around you feel afraid
If someone at home is hurting or frightening you, Are You OK can point you to free, confidential support near you.
Mental wellbeing courses: your questions
Are these courses a form of therapy?
No. They teach self-help skills in a structured way, but they are not counselling or therapy and they do not diagnose. If you are struggling, talk to your GP or call or text 1737.
What is 1737?
It is New Zealand's free national mental health support line. You can call or text 1737 at any time, day or night, to talk with a trained counsellor.
What is Te Whare Tapa Whā?
It is a Māori model of health developed by Sir Mason Durie that compares wellbeing to a house with four walls: physical, mental and emotional, family and social, and spiritual health, standing on the land. The courses use it to look at wellbeing as a whole.
Is the anger course suitable if I have hurt someone?
The course is for everyday anger and frustration. If anger has led to violence or threats, specialist non-violence programmes are the right support, and the Are You OK website can point you to one.
How do I get talking therapy in New Zealand?
Start with your GP, who can explain the options in your area. Some services are free and others charge, depending on where you live and what you need.
Official sources
Try one thought record this week
Pick a moment that bothered you, fill in the sheet, and notice whether the feeling eases a little once it is on paper.