Home- Rangatahi Wellbeing Kete
Tukua kia tū takitahi nga whetū o te rangi
Let each star in the sky shine its own light
Rangatahi Well shares trusted health and wellbeing information with education, health, and social care workers who support rangatahi like you, whenever you’re going through tough times.
The information and services below are recommended in Rangatahi Well. They can help out with everything from general worries to specific challenges, or just give you ideas for boosting your health or wellbeing.
To create your own wellbeing kete, click the heart on any you like, then click Favourites to see them all in one place.
You can contact the services listed under Find Services yourself or ask a supporting adult to help you contact them. Remember, support is available for anything, anytime by calling Youthline on 0800 37 66 33 or texting 1737.
If you or someone else are in immediate danger, call 111 and ask for the police.
Showing 141 results.
3 Steps to Better Communication
How to become a clear, efficient communicator. Practice these skills to build confidence and learn how to adapt your communication style to suit the situation.
This resource is from Reach Out (Australia).
5-4-3-2-1
This grounding exercise will help you to return to a state of calmness when you’re starting to feel overwhelmed. Once you’ve learned it, you can practice or use it anywhere, at anytime.
This resource is from The Partnership in Education (US).
About Sex
Answers to all your questions about sex, and someone safe to talk to if you may have been harmed.
This resource is from Sexual Wellbeing Aotearoa.
Alcohol and the Teenage Brain
How alcohol affects a developing brain.
This resource is from Turning Point Training (Australia)
Anxiety Self-test
Take an online test to find out if what you’re feeling is normal anxious feelings and what might be the next steps for you to manage them.
This resource is from Depression.org
Aroā Wellbeing
Step into the ngāhere (forest) to become centred, surrounded by birdsong. Inside the forest, learn to breath, cleanse, and connect. Check in, receive whakataukī to match your mood, and enjoy tips, chat, diaries, and activities.
This resources is from Te Whatu Ora (HealthNZ).
Atu Mai Violence Prevention
Strengthen your self-worth by discovering Pacific cultural values, how to develop respectful relationships, and how your Pacific ancestors overcame their challenges.
This resource is from Le Va.
Beating the Blues
An online cognitive behavioural therapy (CBT) programme to work through at your own pace, learning about anxiety and depression, and how to better manage your mental wellbeing.
This resource is from Manage My Health.
Bellbird Birdsong Mindfulness
Lift your wellbeing, wairua, and mood by listening to the relaxing sound of the bellbird. Nature is good for our wellbeing.
This resource is from All Right?
Body Image Advice
What is body image? Recommended advice on having self-compassion, not comparing ourselves to others, and tips for managing social media content.
This is a resource from Body Whys (Ireland).
Boundaries
A song that reminds shows us how to communicate boundaries in all types of relationships and situations.
This resource is from Hopscotch.
Building Resilience
Rangatahi from different backgrounds, cultures, ages, and walks of life talk about the hard stuff and ways to build resilience and cope with life’s challenges.
This resource is from Skylight.
Calm your Mind
What we do can affect our mood. Find ideas and learn the skills you need to calm your mind and manage your feelings.
This resource is from Small Steps.
Chur! All good, bro?
Tips for tāne Māori on how to kōrero with your mates when they’re going through tough times.
This resource is from Mental Health Foundation.
Conflict with Family
Every family has conflict. Occasional tension or arguments are normal, whether it’s with parents or siblings. Here’s some advice on how to stop conflict with family members from getting worse.
This resource is from Reach Out (Australia).
Connect with Nature
These wellbeing activities and videos are designed especially for rangatahi to provide a wellbeing boost. Try an outdoor workout, positive self-talk, or a photo challenge to lift your mood.
These resources are from Whenua Iti Outdoors.
Consent
Using a cup of tea as a metaphor, this video provides a simple way to understand consent.
This resource is from Blue Seat Studios.
Contraception
An introduction to the different types of contraception and how they work, including emergency contraception.
This resource is from Healthify.
Coping with a Break Up
Key tips to help you cope through a break up, which can be tough no matter which end of the break up you’re on.
This resource is from Kids Helpline Australia.
Coping with Self-harm
Learn other ways to deal with feelings to help delay the urge, distract yourself, and replace the behaviour.
This resource is from Mind.org (UK).
Coping with the Stress of Natural Disasters
Common reactions and emotions you might have after a natural disaster, with tips for coping in the initial days and weeks, and the longer term.
This resource is from Headspace (Australia).
Creating Online Sexual Content?
Information for anyone thinking of sharing sexual content online, including the risks and long term consequences, a checklist, and how to support a friend who may not be aware of the risks.
This resource is from In the Know.
Cyberbullying – Your Rights
Advice on what to do and who to contact if you have experienced online bullying.
This resource is from Youth Law.
Dating and Sex
Information about healthy and unhealthy relationships, consent, safer sex, and where to get help when you need it.
This resource is from The Low Down.
Dealing with Parents’ Separation
Rangatahi talk about their experiences of parental separation and offer advice about the importance of talking about their feelings, allowing time to adjust, and giving new arrangements a go.
This resource is from Ministry of Justice.
Deep Breathing
Breathing exercises are a simple way to relieve anxiety and reduce stress. When we learn how to practice deep breathing, we can do it anywhere, at anytime.
This resource is from Small Steps.
Don’t Get Sucked In
What’s in a vape? What are the risks? Take a quiz to find out if you’ve been sucked in by vaping and why not starting is the best option.
This resource is from Asthma and Respiratory Foundation New Zealand.
Embracing your Identity and Community
How to connect with your roots, discover your unique strengths, or simply embrace your true self to enhance uour sense of identity, and foster happiness and resilience.
This resource is from Depression.org.nz
Feeling Angry
It’s normal to feel angry sometimes. It’s what we do with anger and how we manage it that makes the difference.
This resource is from 0800 What’s Up?
Finding Purpose
Discover what’s truly important to you. This online journey helps to make better decisions, develop a sense of purpose and identity, and improve mental wellbeing.
This resource is from Clearhead.
Flipping your Lid
What’s going on in our brain when we experience big emotions? Understand what’s happening and how to get back in control.
This resource from Metro Nashville Public Schools, features Dr Dan Siegel’s Hand Model of the Brain.
Food for Your Mood
Use this poster for a reminder of which foods to choose more often to keep you in the best mood.
This resource is from Western Bay of Plenty PHO.
Friendship Group Quiz
How healthy is your friendship group? Take the quiz and learn how to be the best friend you can be.
This resource is from Reach Out (Australia).
Friendships
Help to navigate the complexities of making and maintaining friendships, including what makes a good friend, how to make friends at school, dealing with a toxic friendship, and how to tell a friend they’ve hurt you.
This resource is from Reach Out (Australia).
Gender Unicorn
Help to understand and describe your gender identity and expression, sex assigned at birth, and physical and emotional attractions.
This resource is from Trans Student Educational Resources.
Go Wild Challenges
Connect with nature to improve hauora (overall wellbeing). Complete these Go Wild Challenges in your backyard with resources you will find at home.
These resources are from Whenua Iti Outdoors.
GP Appointments
How to get the most out of a general practice appointment.
This resource is from Listening to Families.
Gratitude Journal
A gratitude journal helps us focus on and think about things in life for which we are grateful.
When we remember something positive, like a friend helping us out, by writing it down, we can enjoy the good emotions that come with thinking about it.
This resource is from Walk in my Shoes.
Grief and Loss
What grief is, why we feel the way we do, and how it’s a normal response following a loss or change.
This resource is from HealthInfo.
Grief Kit for Rangatahi
Ideas, tips, tools, and things to think about to help take care of yourself while grieving.
This is a resource from Kenzie’s Gift.
Groov
A free app that helps give your mental health and wellbeing a boost every day so you can feel good, bounce back from stress, and sleep better.
Hā Ki Roto
A simple te ao Māori breathing excercise to help regulate your state of mind.
This resource is from All Right?
Headstrong
An app to chat with virtual guides (designed by rangatahi for rangatahi), whenever and however it suits you. Learn techniques for supporting mental health and wellbeing, including from mātauranga Māori.
This resource is from University of Auckland.
Honouring Memories
When we’re grieving, keeping memories alive helps us to celebrate the loved one we lost, maintain a connection, and acknowledge what was special about them.
This is a resource from Kenzies Gift.
How does Sleep Work?
The four recurring stages of sleep, the role they have in brain health, and why sleep is important.
This resource is from Sleep Foundation (US).
How Food Affects the Brain
How food choices have a direct and long-lasting effect on our brain.
This resource is from Ted-Ed.
How Gambling Affects Us
Understand how our brain responds to gambling so you can make informed decisions about gambling.
This resource is from Responsible Gambling.
How to do Nothing
60 second videos showing how to help friends just by being there and doing nothing together. You don’t have to know the right thing to say or to be a trained professional. Just being there can be enough.
This resource is from Te Whatu Ora (Health NZ).
How to Record Digital Evidence
How to record digital evidence when you are the target of online bullying, abuse, harassment, or criminal behaviour.
This resource is from Netsafe.
Ideas for Tough Times
In this video, rangatahi from Aotearoa talk about how to get through one day at at time.
This resource is from Skylight Trust.
Information about Alcohol
The effects of alcohol and harm that can happen when under the influence of alcohol. Plus helpline details and where to find more information.
This resource is from HealthInfo.
InsideOut
Resources for rainbow, takatāpui, or intersex rangatahi to learn more about rainbow identities, connect with rainbow-inclusive sex, relationship, and healthcare education, social groups, and volunteering opportunities throughout Aotearoa.
Is my Mood Normal?
This self-test helps figure out if what you’re feeling is low mood or if your feelings have progressed to a depressive illness. It’s not a diagnosis but it helps to decide your next step.
This resource is from Depression.org.nz
It’s My Move
Workout videos and movement hacks for young women. Podcasts help you get started, there’s a workout playlist, and workouts and tutorials to follow at home, by yourself, or with friends or whānau.
This resource is from Sport New Zealand.
Journey Through
A video series featuring resilient New Zealand rangatahi who have come through tough times. There are many topics including anger, words, feelings, and friends.
This resource is from Skylight Trust.
Just a Thought
Free online cognitive behavioural therapy (CBT) courses for learning how to interact differently with thoughts. Designed for adults, but also suitable for rangatahi aged 16 years and over.
This resource is from Just a Thought.
Learn about Anxiety
Everyone feels anxious at times but when these feelings become big or constant, there are things you can do to help manage them.
This resource is from Mental Wealth.
Learn about Gambling
Information about the different types of gambling, what the odds are, and common myths.
This resource is from Responsible Gambling.
Lift your Mood
Learn what contributes to feeling down or unmotivated, and explore some tools to help.
This resource is from Small Steps.
Manage your Mood with Food
8 tips for managing mood with food to gain positive feelings, clearer thinking, more energy, and calmness.
This resource is from Mind (UK).
Māori Wellbeing Adventure
A therapeutic adventure story guided by atua Māori. Learn to connect with yourself, others, and the environment, plus learn strategies for responding to emotions.
This resource is from He Paiaka Totara.
Mauri Ora Tai Pari
Mauri is the life force or essence of life that binds together our body and spirit.
Learn about mauri noho, mauri tau, and mauri oho so you can cope better with life’s challenges and strengthen your wellbeing.
This resource is from He Paiaka Tōtara.
Mind your Selfie
Colour this sketch to practice mindful colouring. Mindfulness helps to manage unhelpful thoughts and feelings and can help improve anxious feelings or low mood.
This resource is from Walk in my Shoes.
Mindful Colouring
Mindful colouring is a kind of art therapy. It can help you to improve focus and manage unhelpful thoughts and feelings, such as anxious feelings and low mood.
This resource is from Walk in my Shoes.
Mindful Colouring Bookmarks
Colour a bookmark for yourself or as a gift for a friend. Mindful colouring helps to manage unhelpful thoughts and feelings and can help improve anxious feelings or low mood.
This resource is from Walk in my Shoes.
Mood Matters
How food, movement, and sleep affects our mood, with real practical tips on eating well, keeping active, and sleeping well.
This resource is from Centre for Addiction and Mental Health (Canada).
Mood Scale
A chart for recording ideas of things you can do to help bring down the temperature when you start feeling frustrated or stressed.
This resource is from Rangatahi Well.
Mood Tracker App
Daylio is a self-care app with a goals journal, mood diary, and happiness tracker that uses icons and emojis. Keep a diary and capture your day without writing down a single word.
Muscle Relaxation
Learn and practice muscle-relaxing to help relieve stress and improve overall health.
This resource is from Small Steps.
Navigating Toxic Relationships Online
Two rangatahi chat about the common types of toxic behaviour online, how to respond, and what do if friends share information online that makes you feel uncomfortable.
This resource is from Project Rockit (Australia).
Obsessive Compulsive Disorder (OCD)
People with OCD consistently have unwanted thoughts about things that upset them. This course helps to overcome compulsive thoughts and behaviours. It is suitable for rangatahi aged 16 and over.
This resource is from Just a Thought.
Our Voice
New Zealand hip-hop dancer, Allister Ngawati-Salaivao, talks openly about the highs and lows in his journey through life, and his take on mental health.
This resource is from Mana Pasifika.
Pacific Wellbeing – Resilience
Watch Melissa describe how her strong connection to family, culture, and Pacific roots helps her on her path to resilience.
This resource is from Skylight.
Physical Activity and Brain Health
This video explains how even a moderate amount of activity can have a significant effect on our body and brain health, lift mood, and decrease anxiety and stress.
This resource is from Nuffield Department of Clinical Neurosciences (UK).
Physical Activity and Mental Health
Find out how 30 minutes a day of moderate physical activity is good for your mind, body, and soul.
This resource is from Healthify.
Porn Use Self-check
If the effects of watching porn are starting to impact your life and relationships, this self-check scale can help you to understand why and how.
This resource is from The Light Project.
Pregnancy
Whatever your situation, rangatahi who become pregnant need a trusted adult to talk with, to know you have options, and free suppport services are there for you.
This resource is from Sexual Wellbeing Aotearoa.
Preparing your Digital Brand for Work
Take control of your digital brand and set yourself up for job-hunting success, while staying true to your unique personality. This online learning module will help you to clean up your digital footprint.
This resource is from Netsafe.
Psychologists
What is a psychologist? What do they do and how can they help?
This resource is from Whāraurau.
Puberty for Boys
Get the answers to your questions about muscles, getting taller, and other body changes.
This resource is from KidsHealth.org
Puberty for Girls
Get the answers to your questions about body changes during puberty, especially about breasts and first periods.
This resource is from KidsHealth.org
Rainbow Rights in Aotearoa
All the information you need to understand your legal rights at home, school, work, in healthcare, in relationships, online, and in public spaces.
Rainbow Rights in Aotearoa is a collaboration by Rainbow Youth and Youth Law.
Rainbow Youth
Information for rangatahi about the LGBTQIA+ community, how to be good ally, how to better understand sexuality, and personal stories from intersex individuals and their friends and whānau.
Relationships
A straight up look at the many different aspects of relationships including breaking up, dating, jealousy, being friends, moving on from an ex, and meeting people.
This resource is from The Line (Australia).
Respecting Your Rights
How to understand and exercise your rights when using health and disability services in Aotearoa New Zealand.
This resource is from Health and Disability Commissioner (HDC).
Safe Place
An app with simple activities to help you relax and feel better when you’re feeling stressed or worried after a difficult experience or during day-to-day life.
This resource is from Save the Children.
School Leavers Toolkit
Information to help you prepare for a life of learning, meaningful work, and wellbeing, after leaving school.
This resource is from Ministry of Education.
Self-harm
Learn about your triggers and warning signs, ways to distract yourself from an urge, and the importance of talking to someone.
This resource is from Healthify.
Self-harm Booklet
Information and advice for anyone who is self-harming, and a plan for stopping. Share it with people who care for you to help them understand what’s happening and how to help.
This is a resource from Queensland Health (Australia).
Self-harm Prevention Apps
A list of recommended free apps for helping to prevent self-injury.
This resource is from Healthify.
Sextortion
Sextortion is a scam where someone threatens to share a nude image or sexually explicit video of someone else online, unless they pay them or provide more sexual content. If this is happening to you, help is available.
This is a resource from Netsafe.
Sexual and Reproductive Health
Advice on all aspects of sexual and reproductive health, to help you make good decisions.
This resources is from Sexual Wellbeing Aotearoa.
Sexual Health and STIs
Videos made for rangatahi in Aotearoa, to help you to learn about and understand sexual health and STIs.
This resource is from Just the Facts.
So, What Now?
Feeling pressured by friends or a partner to watch porn? These tips will help you feel free to make your own choices about what you watch or do.
This resource is from It’s Time we Talked (Australia).
Social Anxiety
Why we sometimes feel uncomfortable or worried about being in social situations and how to manage those feelings.
This resource is by Sebastiaan van der Schrier (2015).
SPARX
SPARX is an interactive game-world designed to help you if you’re feeling down, anxious, or stressed. Learn how to manage your feelings and take a self-test to guage how you’re feeling. Also available as an app.
This resource is from Auckland University.
STIs – The Myths and Facts
Sexually transmitted infections (STIs) affect people of all ages and backgrounds. Myths about STIs mean we don’t always take the proper precautions.
This resource is from Just the Facts.
Supporting Rangatahi from a Refugee Background
A short film showing how we can support rangatahi who arrive to New Zealand as refugees with vastly different stories and experiences.
This resource is from Save the Children.
Te Whare Tapa Whā (Pasifika)
Te Whare Tapa Whā from a Pacific perspective. Which walls to you need to strengthen for balance in your life?
This resource is from Pacific Learners.
Technology Addiction
Hear how one rangatahi overcome his addiction to gaming and the strategies he used to create a positive relationship with technology.
This resource is from TEDx Talks.
Test your Drinking
Take a self-test to see if how you’re drinking is problem-drinking.
This resource is from Alcohol and Drug Helpline.
The After Party
Where will your choices take you? In this intractive video, explore how different decisions can lead to a range of outcomes. Some good, some not so good.
This resource is from SADD.
The Coconet
A virtual island homeland with animated short videos telling Pacific stories about legends, culture, and life in Polynesia. There are also sections with videos on learning, cooking, songs, arts, and more.
This resource is from Tikilounge Productions.
The Cycle of Anxiety
Feeling anxious can make us want to avoid doing things or going places. However, avoiding things can actually make it worse. Find out how.
This resource is from Therapist Aid.
The Inbetweeners
A short documentary featuring ethnically diverse rangatahi and adults on their journey of identity and sense of belonging in Aotearoa. It offers insights and tips on overcoming challenges to be proud of who you are, your heritage, background, and the languages you speak.
This resource is from Asian Family Services.
The Level
The Level has information for anyone who uses drugs. It is also helpful if you may be worrying about someone else’s use of drugs.
This resource is from New Zealand Drug Foundation.
The Low Down
Information and resources for rangatahi to learn, express, and engage around hauora (wellbeing), identity, culture, and mental health.
This resource is from Te Whatu Ora (Health NZ).
The Whole Me
Share your real self on Insta. Take a quiz to find out how you share with sensitivity, maintain perspective, and respond with kindness.
This resource is from Butterfly.org.au
Thoughts and Feelings
This video series features a diverse group of rangatahi talking about what causes them to have intense emotions and how they find ways to manage them.
This resource is from Child Mind Institute.
Three Good Things
Take 10 minutes a day for at least a week, to write down three good things. This exercise helps tune into the postive events in our life.
This resource is from Greater Good in Action.
Trauma
What trauma is, the different types, how it can impact anyone and everyone differently, what helps, and how with the right support things can get better.
This resource is from Headspace (Australia).
Tui Birdsong Mindfulness
Lift your wellbeing, wairua, and mood by listening to the relaxing sound of the tūī. Nature is good for our wellbeing.
This resource is from All Right?
Understanding Addiction
Find out about the difference between really liking something and being addicted, why people become addicted, and how to conquer an addiction.
This resource is from Oasis Education (US).
Understanding Grief
What grief is, what you might notice in yourself, how long it will last, and what you can do to take care of yourself.
This is a resource from Headspace (Australia).
Village
An app for creating your own network of support, so you can check in and kōrero with people you trust, and you don’t have to go it alone.
This resource is from Starship Foundation.
Waxeye Birdsong Mindfulness
Lift your wellbeing, wairua, and mood by listening to the relaxing sound of the waxeye. Nature is good for our wellbeing.
This resource is from All Right?
Wellbeing Guides in te reo Māori
If you’re suppporting a whānau member with mental health challenges, these wellbeing guides can help you and them learn to manage anxiety, boost mental health, and lower stress levels. Also available in English and Chinese languages.
These resources are from Yellow Brick Road.
Wellbeing Tips
Information in different languages, using wellbeing concepts from a range of cultures for people in New Zealand’s diverse ethnic communities to stay well and flourish.
This resource is from Diversity Counselling.
Whānau Relationships
What a healthy whānau relationship looks like, what you can do if you’re not getting along with whānau, what’s not OK, and where to get help.
This resource is from The Low Down.
Whanaungatanga Growing Connections
This workbook tells rangatahi Māori stories about whanaungatanga and what it means to them. Record your thoughts, and write, draw, perform, or talk about what makes you feel connected.
This resources is from Youth19.
Also available in te reo Māori.
What Kind of Gamer are You?
Learn about your gaming style and what to watch our for while gaming.
This resource is from Responsible Gambling.
Whiti Te Rā
Whiti-te-Rā is a wellbeing model in the image of Tama-nui-te-Rā (the sun). There are six hihi (sunbeams) through which to build resilience. Each hihi has a description, a whakataukī, a list of benefits, and a list of activities, and resources.
This resource is from He Paiaka Tōtara.
Your Guide to Sexual Health and STIs
Good information, regardless of your sexual activity, to help you make informed decisions about protection against STIs.
This resource is from Just the Facts.
Your Rights in Health Care
When it comes to your health and wellbeing, you may want to be informed, express your views, share decision-making or, be the main decision-maker. You have the right to have your views heard, considered, and taken seriously.
This information is from Charter on the Rights of Tamariki Children & Rangatahi Young People in Aotearoa New Zealand.
Youth Tool Kete
Information to equip you for life when it comes to things like buying a car, getting ID, going flatting, starting a job, and managing money (to name a few).
This resource is from Citizens Advice Bureau.
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