Ten-Week Wellbeing Workbook
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Ten-Week Wellbeing Workbook
Week 1: Hauora, Te Whare Tapa Whā and Mahitahi
Class: ____________________
You may write about a fictional or general situation. You may pass, draw, use bullet points, or ask a trusted adult for support. Protect your privacy and the privacy of others.
My Te Whare Tapa Whā organiser
Taha tinana — physical wellbeing: What helps the body feel well?
Taha hinengaro — mental and emotional wellbeing: What supports thoughts and feelings?
Taha whānau — relationships and belonging: Who or what helps me feel connected?
Taha wairua — values, identity, meaning and connection: What gives life meaning or helps me feel grounded?
How might each wall be affected or strengthened?
Taha tinana: ________________________________
Taha hinengaro: _____________________________
Taha whānau: _______________________________
Taha wairua: ________________________________
This could strengthen __________________ because ____________________________________________.
Mahitahi means working together. One way people could support one another in this situation is:
Week 2: Recognising Stress Responses
Date: ____/____/________
Stress can affect the body, thoughts, feelings and actions.
If stress feels overwhelming or involves safety, seek help from a trusted adult.
Week 3: Reframing Unhelpful Thoughts
Date: ____/____/________
Notice the thought, check whether it is helpful, then create a fairer thought.
Sentence starter: “Although __________________, I can __________________.”
Week 4: Affirmations and Realistic Self-Talk
Date: ____/____/________
A useful affirmation is positive, believable and specific.
Week 5: Coping Strategies
Date: ____/____/________
Choose a safe strategy: breathe, pause, move, ground yourself, break a task into steps, or ask for help.
Week 6: Boundaries and Assertive Communication
Date: ____/____/________
A boundary clearly and respectfully communicates what is okay for you.
Sentence starter: “I feel __________ when __________. Please __________.”
Week 7: Supportive Relationships
Date: ____/____/________
Support can include listening, encouraging, including, cooperating and seeking help.
Week 8: Problem-Solving Difficult Situations
Date: ____/____/________
Pause, name the problem, think of safe choices, choose one step, and review what happened.
My next small step: ________________________________________________
Week 9: My Wellbeing Plan
Date: ____/____/________
Small, regular actions can support all four walls of hauora.
Week 10: Final Review
Date: ____/____/________
You may pass on sharing. If you are worried about harm, ongoing distress or safety, talk with a trusted adult or appropriate support person.
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