Programmes and courses to support your mental wellbeing

Choose a topic below or simply scroll down:

• Beating the Blues (online programme that helps treat mild to moderate depression and anxiety)
• Peer Zone (peer-led workshops in mental health and addiction)
• The Journal (self-help online programme that will help you learn a range of skills to reduce depression)
• Living a healthier life, also known as the Stanford programme (self-management programme is one of the best things you can do to help yourself and family/whānau learn or expand your self-care skills)

Beating the Blues

Beating the Blues is an online programme that helps treat mild to moderate depression and anxiety.

• It is an evidence-based programme, created in the UK.
• Now available in a number of countries including NZ.
• 7 out of 10 people who have used Beating the Blues® have been able to overcome their depression.

Peer Zone

Peer Zone is a series of three hour peer-led workshops in mental health and addiction where people explore recovery and whole of life wellbeing.

There are 19 workshops within 5 themes:

• Understanding ourselves.
• Empowering ourselves.
• Working on our wellbeing.
• Connecting to the world.
• Exploring our unique identities .

PeerZone works on three levels for participants:

• It invites them to rebuild a more positive story of their lives.
• It offers tools for whole of life wellbeing.
• It creates a community of mutual support.

The Peer Zone programmes and resources were developed by Mary O’Hagan, Sara McCook Weir and other peers in New Zealand.

The Journal self-help programme

The Journal is a free online programme that will help you learn a range of skills to reduce depression. Sir John Kirwan (often known as JK) and three of New Zealand’s top mental health experts will take you through a series of online lessons to cover everything you need to know:

• How to stay positive
• Lifestyle changes that improve mental health
• Solving the problems that can cause depression

The Journal has been used by over 40,000 New Zealanders and has been shown to help people who have mild to moderate depression. It is also used by people with no symptoms to stay well. 

How does it work?

The Journal consists of a series of six short online sessions that take you through a practical skill. Most people do a session in about 20 minutes then practice the skill over a week, but you can take as long as you like.

You’ll also get email and text reminders for each lesson and practical task you need to do. The Depression Helpline is available 24/7 if you need any assistance.

Living a healthier life (Stanford programme)

This 6 week Stanford generic self-management programme is one of the best things you can do to help yourself and family whanau learn or expand your self-care skills. Used in over 25 countries, the weekly sessions are for two and a half hours for six weeks and are held in community centres, churches, practices and out-patient clinics around the world. 

Workshop topics include:

• Strategies for handling frustration, fatigue, pain and isolation.
• Tips for safe exercise and physical activity.
• Tips for taking medications safely.
• Tips for healthy eating.
• Mindfulness and relaxation.
• Communication skills that will help with family, friends and health professionals.
• Problem solving - learn how to tackle any problem.
• Goal setting and making action plans.