 Tuia kirunga, tuia kiraro, tuia ngamea katoa. Raurangatirama. Tēnā koutou katoa. Welcome to the Unpacking Wellbeing and Mental Health Solutions in Aotearoa Session. The first of four public sessions being coordinated by the Edmund Hillary Fellowship over the next few days. Due to the sensitive nature of the content that we will discuss today, we will begin with a karakia, a prayer to open and close the space. For those who are unsure what this looks like, a karakia is a Māori prayer, however, not necessarily religious. This karakia speaks to bringing us the knowledge and wisdom of Ngā Tupuna, our ancestors passed on, to call upon their calmness, their strength and their love on this day. It speaks to those gathered here, our IHC whānau and friends. It speaks to secchi knowledge in all we do, having purpose in all we do, standing tall, standing strong and showing respect for one another. I will now begin with our karakia. Ngā Tupuna, homae kia mātau tōu mā maramatanga, tōu rangimārie, tō kaha me tō aroha, mō tēnei rā, faiate mātauranga kia mārama, kia faiatake ngā mahi katoa. Tu maia, tu kaha, aroha atu, aroha mai, tātau kia tātau katoa. Tēnā koutou katoa and welcome to Unpacking, Wellbeing and Mental Health Solutions in Aotearoa. Kōshāmarie Kasiri tōku inua nō Ngāpuhi me te whānaua Apanui. My name is Shan and I am one of the members of Team EHF and I whakapapa to the Far North and the Eastern Coast of Aotearoa, New Zealand. We host in our session today. The unprecedented changes and uncertainty of 2020 have put a huge collective strain on our mental health and well-being. We've all been affected in some way or another and Aotearoa is navigating specific challenges with regards to mental health. In this session, we unpack what mental health and well-being really look like in Aotearoa. We will hear from and speak with three EHF fellows who are working on solutions to tackle these complex and urgent issues. We will look more into the challenges and opportunities for working in the space and ideas on how we can best support them. I note that due to the content in this session, if at any time you feel unsafe, please feel free to reach out to myself or we also have ants and polli in the room via private message if you need support. Feel free to take a break and go grab a glass of water or call a friend if you are based in Aotearoa, you can call or text 1-7-37, which is a free support line. Aotearoa is marketed as Colleen Green, New Zealand. An untouched paradise of beautiful natural phenomena. Whilst PR firms and Instagrammers focus on our unique natural attractions, New Zealand has an ugly underbelly, the underbelly of the state of our mental health. What isn't vastly advertised or even discussed is the current state of mental health in Aotearoa. Almost one-third of people in New Zealand have a personal experience of mental distress. Nearly half the population will meet the criteria for a mental illness diagnosis at some stage during their lives and one in five of us will experience depression on any given year. Members of the LGBTQIA and rainbow community are almost twice as likely to have a personal experience of mental distress. New Zealand was placed 35th out of 41 OECD countries for our child wellbeing in the UNICEF 2020 report card. Even back in 2018, the number of suicides in New Zealand reached its highest ever level with 685 people dying in the year to June 30. The statistics for Māori in particular highlight a significant problem in the way mental health is treated in lower socioeconomic communities. Over 100% higher than the national average, the Māori suicide rate was 28.23 per 100,000 people in 2018 and 29, with Rangatahi Māori our teenagers particularly at risk. Wading lists and referral times for counselling and support are weeks if not months long and with the addition of COVID-19, some specialist services around New Zealand are at capacity. We know that we cannot continue on this path in the same way that we have been. We know that we need to think outside the box, we need to combine our efforts and we need to work together so we can turn this around. And amongst the silent pandemic of psychological chaos, there are people on the front lines and working quietly behind the scenes, effectively creating change for the betterment of our communities. And today we will hear from three fellows who are actively working on this change creation within this space. Each of our fellows will speak to some of the initiatives they have been working on. We will then have a facilitated Q&A session at the end where you can ask them any patai, any questions that you may have. Throughout their court or their talks, there should be a question and answer box on the bottom of your screen, so feel free to send through your questions to us and our awesome team members. Aunt Sympoli will work through them and I will read them out at the end. Our first speaker is Jolie Willis. Jolie is a cognitive scientist with decades of experience in the mental health, disability, older persons sector and leading disaster recovery programs in the aftermath of large-scale disasters. Jolie's area of focus is on how we make decisions, learn, cope with and grow from times of challenge and change. She's the co-founder of Hummingley, where we make this knowledge accessible to the world. Hummingley is the creation of Elizabeth McNaughton and Jolie Willis, a duo who have worked in disasters around the world for more than two decades. The realization that helping one person, one community, one disaster at a time was no longer enough and that lit the spark that became Hummingley. Elizabeth and Jolie set about creating easy-to-use tools that people, communities and workplaces over the world could access to do well in tough times. Hummingley's products are now helping thousands of people and organisations around the world. These proven products are based on Elizabeth and Jolie's knowledge, gained in real disaster and crisis situations. They have gathered wisdom from over 100 crisis leaders, feedback from thousands of disaster survivors, scientific insights from their background in cognitive psychology and a shared passion to prepare the world to do disrupts and stress and uncertainty well. Hummingley's products are now helping thousands of people and their global impact goals are to get this knowledge into the hands of every household and organisation that needs support with mass disruption, stress and uncertainty. I would now like to hand our digital microphone over to Jolie. Hiora Koutou. Thank you so much for the introduction. It's a real privilege to be here and we talked about maybe just an introduction around how we came to be in this space and you've probably heard a little bit of it there. But by co-founder Elizabeth McNaughton and I have for decades between us been working in the mass disruption disaster space. And for us, we first met together, so Elizabeth voice says her career has quite literally been a series of disasters all the way from the Boxing Day tsunami. So collectively we've really worked in this space to try and understand it, to try and understand our human reactions and the strategies that can best support us through, not just to manage and to cope but also to do well in these difficult times, knowing that our world is heading more and more in this direction with mass disruption, with climate change and the very other crises coming our way. And so our journey really began. Elizabeth and I met after the Christchurch earthquakes. We were both working on that event. And we were leading a really large team supporting a city, a large population of people who had their lives turned upside down by mass disruption and disaster. And we were working for the Red Cross at the time. And for us, we knew from other disasters that this wasn't going to be a short-term thing, that the stress and disruption and the pressure was going to be really prolonged. And that if our people were going to be able to continue to support others in the community, especially while they impacted themselves and going through their own things, if they were going to be able to do that over time and sustain themselves in their work, then we really needed to find a way to look after them well. And that led us, with background and cognitive psychology, we thought, well, okay, their well-being is going to be really important. So we put everything in place we possibly could. We put in place everything from counselling, professional supervision and coaching through to a lunchtime, well-being walks and shared lunches. You name it, we threw everything we possibly could. Education, a whole lot of work with the teams that we had and with ourselves too in dealing with this prolonged stress. But then we saw that we were still burning people out. You know, the impact people were being damaged by this prolonged stress situation. And for us, that wasn't acceptable. And we started looking around at every table we sat at, whether it was government, whether it was in community, whether it was with businesses. And we were starting to see the same patterns playing out. And if anything, we were a little bit behind on the burnout state because we had been so proactive about it. But still it was a common pattern. And we sort of looked at each other and said, well, this isn't the first disaster or mass disruption the world's ever had. There must be some learning out there about this. It was hard to find in terms of the research at that stage of things. And so Elizabeth and I both did a Winston Churchill fellowship that meant we could travel around the world and talk to different people who had been through huge events with prolonged stress and talk to them about their leadership lessons, but also what were the impacts of being under this prolonged stress? What were the things that they found really were helpful in terms of support and what were the things they found helpful for looking after their own wellbeing? So for us, it was bringing all of that back and thinking about how do we apply it in the situation that we had at the time. And our biggest challenge we were seeing is that we could do a lot of work around educating people and ourselves, right, around how do we look after our wellbeing in these difficult times. But the gap was very much around when the pressure's on, what we know we should do and what it is we actually do. So it's like we know we should eat five fruit and veggies a day, we should drink lots of water, we should get great exercise, we should get good sleep, you know, that we should stay connected with others. There's a lot of this stuff that we know, when the pressure's on, it's often the first thing that falls off. So that led us to think, well, education is a really vital component and so is support for those once we've fallen off our seesaw, you know, between damage and growth. For us it was thinking about, well, how do we get really practical and help people put some proactive methods in place to support their wellbeing. And that led us to create a lot of the tools that we have. I'll just hold just a couple up so you can sort of see these. When we talk about with wellbeing, that hope's not a method and you actually need some strategies and tools, especially because we dropped that stuff off as we go. And what we've been busiest with this year is really helping people to understand that even though everything feels quite unprecedented at the minute, that there are really common patterns that play out again and again when there's a mass collective disruption and strain on a collective population. There are common patterns that play out. There's both pain and there's possibility. There's both damage and there's possibility for growth. So just understanding what those patterns are and knowing that we will see an upsurge and already strained services and need for those. But also we will see the vast majority of people having a difficult time. But if with the right strategies and education and tools in place being able to work through that and even the majority of people will head towards growth at the end, which is actually a hard thing to hold both that pain and possibility when people at the bottom of what we call the recovery slump. There's a bit of a curve and pattern. When you're sitting there and in a really difficult spot, it's hard to see that you may not be off track and there might be good things ahead for you as well. So just a little bit of a painting a picture. So hopefully that's a helpful introduction. Thank you for having me. It's i mihi kia koe mouto kōrero i te rāne i te rangatera. Thank you, Joe Lee, for speaking to us today and sharing some of the powerful mahi that you are currently working on. Our next speaker is Angela Lin. Angela previously worked as a pediatric doctor at Starship Hospital and she is passionate about tackling inequality. Her focus is on developing scalable, innovative solutions because she believes in the potential of technology over the kind of transformative change required to improve outcomes. Angela was involved in multiple research projects, including one completed at the Harvard School of Public Health that resulted in publications in an international peer-reviewed journal. At present, Angela is the CEO of Clearhead, a vehicle in which she hopes to utilise an improving access and personalisation of care for everyone. Clearhead functions similar to a digital therapist that guides individuals towards addressing their mental health challenges, whilst ensuring choice, convenience and control is core to the consumer. This is done through the use of artificial intelligence to deliver care in a scalable and cost-effective manner. I would now like to hand over to Angela. Tēnā koe, Angela. Tēnā koe. Kia ora, everyone. So privileged to be able to share my story here with all of you. My story is that I train as a pediatric doctor and I love clinical work, but basically felt that it was not able to truly... I think I was very frustrated at not being able to meet the true demand that's out there and really thought that, you know, the same way that we now have the expectation that we can press a button and get a car right at our doorstep, why should we not have that level of expectation in the way that we have access to healthcare? And so when I sort of thought about fundamentally what is the problem that we're trying to solve in order to improve outcomes that was around, how do we better match demand with supply? And if we know that it's going to take a really long time to train half-professionals and that we can never train enough, what is the role of technology to augment that? Especially also, I think, when you think of the context of mental health, the level of stigma that exists means that actually people wait many years before they actually seek help because they find it very confrontational. They worry about the judgment from another human being, even if it's a professional. And basically post COVID, we were worried about the second wave of sort of infection cases, but actually the true wave is exponentially going to hit us very much around the mental health impacts. Certain communities are already seeing higher suicide numbers and the fact that a lot of therapists are now fully booked till the end of the year, really. So even if you come to a point now where you want to find how their early is quite hard for you to know, as well as the public wait list is quite long. I think there were a lot of challenges that New Zealand as a society faced before COVID and COVID really has accelerated that. When I thought about basically where is the role of technology to support that, the first was how do you create this judgment-free space? So how do you allow people to kind of use the online platform as a way in which to get help because they don't have to worry about someone else judging them? And then how can the system be smart enough to actually provide them on-demand support? So when you are reaching out for help, can I give you the help that you need at that point in time so that you're getting that positive feedback loop? And then Clearhead actually started off as a journey around helping navigate people to available services and what we learned from all of that was that we were putting people into a system that was already overwhelmed. And so as a product, we evolved to the needs of what the people wanted, which is that they wanted more services and that's how we kind of tackled this much bigger ambition of can you create a digital therapist in terms of being able to do assessment, in terms of being able to create a treatment plan and then actually track someone's progress over time and ensure that treatment plan evolves with you and is personalized to you. So that kind of is what it looks like and if I kind of just show you a quick screenshot, so I think that's the best one. So really, if you think about what we've been able to do is really kind of help you understand what's out there, assess you, kind of put an intervention in place and then support you over time and have that be in a really user-friendly platform. And yeah, I think that's the main thing really is that we set out to kind of tackle this super tricky problem and try to reimagine it from a perspective of how do you address this issue and within outside of the box thinking and I'm really lucky to have a co-founder who has the technical expertise to help me bring my clinical interests together. Thank you. Mihi anaki a koe motomatsu hauranga. Nui e hoa. Thank you, Angela, for sharing your wisdom and some of the mahi you're working on with our digital room today. Our third speaker is Jayce Te Patu. Jayce is the founder for M3 Mindfulness for Children, creating mindful children through movements and Māori cultural narratives. This approach is designed to tackle New Zealand's challenges with mental health and suicide. Jayce is an award-winning facilitator with more than 25 years of experience in the health and wellness sector. First in group fitness, then dance and now yoga and meditation. He has received many awards for his work, particularly in the mental health and well-being space. These include the New Zealand Exercise Industry Awards, 2018 Body Mind Teacher of the Year, the Life Keepers Award for Suicide Prevention, the Regional Local Hero Medal as part of the New Zealander of the Year Awards and the Absolutely Positively Wellington Award 2019. M3 Mindfulness for Children incorporates Te Whare Tapawha, a Māori health model and well-being framework into its teachings and has impacted nearly 10,000 children over the last two and a half years. Jayce and his trainers have been to 200-plus pre- and primary schools throughout Aotearoa, New Zealand and his program uses Māori storytelling and movement to teach pre- and primary school children simple mindfulness tools like breath and visualisation. I'm very pleased now to announce our third speaker for this session, Jayce Te Patu. Māori ora kia koe, Te Rangatira. Māori ora. Hoa, Sean. Honei datu, mihimana hau. Tuatahi kia koe. Kai hangau i pinne wahanga. Tiena koe mouto, mihimana i kia. Aotearoa karanga mai. Hai, Sean, thank you so much for inviting me to be part of this panel. I acknowledge the beautiful wahine, Jolie and Angela for those amazing initiatives that tackle this obvious mental health. I call it a crisis because it really is, and I acknowledge what you said, Sean, around how everyone worldwide sees Aotearoa as this beautiful paradise. Yet we don't acknowledge the state of our mental health and wellbeing in this country in the same way and in the same vein. So thank you so much for having me as part of this conversation because it's a really important one. And as you hear me cordial at home, you'll get to understand I'm really passionate about this particular subject and in the short time that I have with you, I just want to explain how I came to create M3 Mindfulness for Children and then also share really beautiful projects which I've become a part of, which will kick off in 2021 called the Toikiri Foundation with another cohort member from your cohorts, Jolie from C5, Dan Kordaro. So I'll get to that in a moment. M3 came about because of two reasons. I taught a yoga class at a school, just a yoga class with my yoga background. And I loved teaching the children. I really love teaching children. I feel like I'm a big kid myself and I love the play aspect of being in that environment and children are so honest. You'll get great feedback from them, especially when it sucks. And after the very first class I taught the children we were just having a chat and I said, what Māori stories do you like? I was brought up with our native Indigenous myths and legends, which was such a part of our upbringing, my generation. But the children didn't know them. They didn't know any Māori stories which I was gobsmacked about because I was at a school where there were mostly Māori and Pacific Island children. And I was like, oh, that's weird. And then we did some breath work with them and we got them to relax in Shavasana, which was relaxation at the end of the class. And the teacher said to me, I'd left and a week later she texted me and said, I don't know what you've done to my kids. They keep talking about this one yoga class with Jayce, who they thought was Māui, which I was very much complimented by, thank you. But she said that they were calm and they were focused and they were more productive after doing one yoga class. And I was like, whoa, onto something here. So I did a little bit more research and apart from the statistics that you shared, Sean, one that really resonated with me was that since 2006 in New Zealand, the use of anxiety and anti-depressant medicine in children, which I didn't even know was a thing, had risen by 80%. And that was just so alarming to me. It made me go, whoa, there's a real issue there with our children. And you can blame it on so many things, expectations on distractions. How many children now have tablets or phones at such a young age and they're not present in their day. So that was one of the first things that sparked my awareness around what's going on in the children's space. And the second thing is two years ago my little brother passed away. And one of the most saddest things about my little bro passing away and amongst all of it was that he left behind eight children and, yeah, breaks my heart to think that their dad isn't here anymore. And I thought about how could I help my nephews and my nieces, how could I help them navigate their way through this heartbreak, which would essentially affect their emotional and has, as we've seen, affected their mental well-being. So because of those two reasons, having a live experience of how yoga and meditation and visualisation and breath had affected children in a classroom situation just after one class and being, I suppose, activated by the passing of my little brother and the impact that it had on its children. I created a program called M3 of mindfulness, and as Shahan has shared, it's a program which uses our Maori stories. Our Maori stories have such amazing themes like love, like whakapapa which means knowing your lineage, knowing your family tree, knowing your connection to your ancestors and your roots. Themes of respects, themes of beating with how ours, the North Islands came to pass how light came into the world. The creation story and then we teach the stories themes through movement really slow movement. I'm trying to speak up guys. Is there any way that shan wecan turn up my volume? Maybe I don't know? Are you son good to me I Wah I someone's just commenting they can't see and they can't and so yes so then we put the stories into movement really slow movement to which in and of itself is creating mindful mindfulness and presence within the children and then the most beautiful part, which I really love is the mindfulness techniques, the practice of breath, the practice of noticing emotions and teaching it. I think it's making our children to be okay with all of the emotions that come up, because I feel like what I was taught to stuff my emotions down to suck it up boy to don't cry to harden up all of that. As an adult now as a 46 year old man I'm packing all of that stuff, you know, that I stuffed down and was taught to stuff down but what about if our children were to learn to be with their emotions, good or bad and I even don't like that, so that they can see their reactions and learn with techniques to regulate maybe if they need to. Techniques of breath techniques of using their senses for awareness and using the themes of the stories that we teach in the m3 program to consider perhaps how they're going to practice respect during the day or how they're going to practice love for themselves and one another and their parents etc etc. This is work I'm really passionate about in fact I'm going part time for my yoga studio next year to work on this m3 work I've got, I've just hired six more trainers for m3 so the work is expanding it's much needed. I'm already booked out for term one of 2021 which is a really beautiful humbling sign that yes the work is needed, and that I suppose the way that it's been delivered because it's a uniquely arthéaroa flavour is also needed and wanted so I'm very happy about that. And lastly I just want to share that next year as I mentioned with the work of the contentment foundation I don't know if Dan's on this call but Dan Kodaro who's a C5 cohort member and I actually met over lockdown and through two months of just regular catch ups weekly. We decided to combine our two works, my works which are available online in video packages for early childhood and primary school but then in the process of creating a secondary school version of m3 as well. We'll sit alongside Dan's work with an online programme which is a really comprehensive yet simple programme which is a wellbeing programme for teachers first in order for the children to access the work online the teachers must do it which is a really beautiful component. And then that unlocks the work for the children to do in classroom situations online as well, super simple for pullers. And then here's the beautiful thing about this is that once the children have done it. And can I say children and but I'm from zero age all the way to 18 to the whole school pathway education pathway is that once the students have done it, it unlocks a programme for the parents. So it's essentially a wellbeing programme focused mostly on mental health and wellbeing and emotional wellbeing for all communities. And we've already got quite a few schools interested in it we haven't even advertised for it but it's my passion project and I can't wait to get stuck into that mahi. And as we've all explained in a time where this style of work is needed the most. And the last thing I'll say is what I'm most interested about the work in the children's spaces. What about if we could teach our children from a really young age like we teach them the alphabet like we teach them maths like we teach them science. We teach them tools, skills, all of the things that they need so that they can learn how to be with their emotions so that we really, really don't get to the point we're at crisis where people are taking their lives when they're youth age. I'm particularly interested in this where they're not taking their life when they're a male, you know, later in their life. I've personally had five friends pass of suicide so that's extra, I suppose, activation and motivation for me to do this mahi. And two hands on my heart. I hope that with initiatives like Angela's, Jolie's, mine and there's many more people doing beautiful work in this space that we can over generations, maybe not even in my lifetime, we can see the suicide rates and statistics go down like that to me would be a real mark of success. And unfortunately in this time initiatives like Angela's, Jolie's and mine probably need the cash and so hopefully one day the government will see that there's beautiful initiatives out there and fund them. And forgive me rather than building new roads, helping our people, our tangata with their mental health and wellbeing. Thanks for listening, everyone. Ngerea te mihi mana hau kia koutou kaitiwa. Ngairi ora kia koe e te rangatira. Tino hohonu te koridou. Hei nui te kaupapa e a tāho ato mahi ke ngā rangatira o apopo. Thank you, Jayce, for sharing your time, for sharing some of your story and sharing some of your knowledge with our viewers today. And again a huge mihi to all of our speakers. I now have some questions for our panel to discuss and the first is around the term well-being. Well-being is a term that is quite catchy right now. It's a term that's become commercialised, mass-produced and appropriated. So I'm really interested to hear your collective thoughts on what well-being really looks like. What does it really mean? And this part is open to all of you, Jayce, Angela and Jolie, so kia koutou. Kia ora. Cool. But hau ora is a Māori term that we use. It's a Māori framework created by Sir Mason Jury. And it's one really simple model that our Mental Health Foundation uses here in New Zealand, that many foundations use. In fact, I do this work, part of my other work that I do is I speak a lot around Aotearoa and I've been going into businesses and schools speaking to corporations like PWC or the Green Party as they were coming into their campaign for this year. I'm not blaming me for them getting into Parliament, but I do joke that maybe that had something to do with it, that they weren't getting drunk, but they were taking better care of themselves. So there's four components to hau ora or a Māori approach to well-being, you might say. It's your tīnana or your body, so how you're nourishing your body, what you're eating, how you're resting, all of that, anything to do with your body. It's the well-being of your mental states, heningaro, that's cause, and how you're taking good care of that using techniques and tips that are tailor-made for yourself to be able to do that. There's your spiritual well-being, a connection to wairua, we call it, and then social well-being, Jolie, you were speaking about that and how I really loved your technique of shared kai, shared food throughout that Christchurch crisis. And a lot of us get or feel better when we're around others, right? And the whole idea of well-being is it's holistic. An example of that is my really long story short, is that my brother ended up passing because of the mamae or the wounds or the hurt that he had in his heart, which manifested in his head so that that was affected and then it manifested also in his body. So it all interlinks and the idea for our model of well-being is that all of those four walls of a house essentially are balanced. Like, you can see the most beautiful person who looks outwardly amazing, but they might not be good here and they might not be good here. So anyway, that's just a Māori perspective. I hope that gives clarity. Kia ora. And I just want to add, you know, we use that model a lot because it has stood the test of time, right? You know, I think it's taken a long time for Western thinking to catch up. In terms of thinking about well-being in a really holistic sense. And I think we've come to a bit of a care crisis. We can talk about a mental health crisis. We can talk about the climate crisis. But we talk a lot, Elizabeth and I, about in many ways it's a care crisis. We've forgotten how to care for ourselves. We've forgotten how to care for each other and we've forgotten how to care for the environment. And so again, it's that very holistic approach to having all of those walls in your whare really solid. And that takes a lot of work on multi-dimensions, you know, like looking at the different parts of your holder, your health and your well-being. And doing a bit of a structural assessment because sometimes we're good at some parts and not others or we don't value other parts of our health in the same way. For me, it's having that very strong structure of the different aspects of your health and well-being so that when the bumps come along in life and they do, you know, like the mass disruptions or the personal crises that your wall and your house is solid. Because if you have one wall that's not so strong, then when you get a shake, yeah, in your life and in your foundations, then despite having really focused on other areas, your house may not stand. And that was for us some of the challenges that we often don't think about health and well-being in a holistic sense. We often don't have the knowledge and information and the strategies for looking after our health in that holistic way. And then even if we do, we can often drop those off, right? Yeah, they're hard to hold on to and be super intentional about. For us, it was about how to make sure that those practices are embedded and people have a plan when the bumps come to keep their walls strong. But I love that model and that approach. Yeah, I think for us, the approach we look at with well-being is actually a very personal journey and that there... I think that the thing is like into health isn't difficult per se. It's not that there is some secret source that's locked up somewhere that people are hiding from you. There's actually a lot of the information about how to stay well. It's very public, but it's your journey with it. So I think the first step is when you think about do you take the time to reflect how you're feeling right now? Are you too busy? Have you taken on too much and therefore how you're reacting as you're feeling unsettled in yourself and the unsettling impacts on others around you? It might be that you yell at your partner or you might be delegating in an unhelpful way to your colleagues. So it's really recognising that actually well-being starts very much from within and do you first take that time to reflect on where you're at and where you want to be. And then if you think about are you deliberate about it? So really what we're all fighting is that your phone is constantly buzzing whether that's email or social media notifications. But there is no sort of buzzer to tell you like, hey, you need to just take a break and just take time to daydream. Take time to just eat a really good meal, not just five minutes like sandwich before you rush off to your next meeting. So it's about well-being and how much a personal journey around what matters to you, how is it affecting you and others around you and do you deliberately put in time for the things that fill your cup up. And I think when we designed the clear-head platform it was very much designed in that manner. So it was not designed in a way that you come onto our system and then we tell you what the answer is. So you come onto the system, the AI chatbot actually asks you questions that help you come to conclusions yourself because that's more powerful when you can come to your own conclusion that there's something wrong that you want to address versus someone telling you that there's something wrong that you need to do something about. And then how do I as a system then support you in building that self-reflection through your own data? It's the recognising that you've had a whole week where you've been feeling really sad that actually if you didn't have that data you wouldn't reflect on that. So there's little things like that that puts the onus back on you but ensuring that we support you to go through that journey and that it's not you do it once and then you're suddenly always going to be wow. It's actually this constant fluctuation of really high well-being and really low well-being and are you monitoring and you're doing that slow decline back to low well-being to kind of press a hard reset and say I'm going to go back to where I've been before. So anyway, that's my thoughts on that. Sorry, I just want to add on to Angela. Thank you. I really heard what you said, Angela and I think that's a big part around because there's so many methods that people use. I really heard around tailor-making, a well-being package for yourself like it's all individualistic for sure. But the biggest piece I heard you say was well, and that I totally instigate and share with my practitioners is practice. We have tools in our kete. We have many tools in our kete that are only going to the kete or the bag in Māori. The bag is only going to stay full if we use it, if we use those tools, if we keep using it. And it's up to the individual definitely to find out those best tools that work for them when they're struggling mentally or emotionally. And it's not just to use one tool and then you'll fix it's constantly using different ones for different situations in different scenarios day to day. If it's okay to add to that, I think it's all really spot-on. And one of the challenges we see with mass disruption is it's a lifelong journey working out your tools and your strategies. And you may just feel like you've got some balance, you've got a whole lot of things in place. And so I'm hearing a lot with COVID. I know how to look after my physical health and I have my routines and structures now. I know how to look after my social health. I have my crew of people that I tune into and look out for me and we look out for each other. And these various different structures and strategies that people have, often through the tough times, learned how important that they are. And then when you get a mass disruption, some of those strategies get turned upside down too. And how challenging that can be as well. So we're often having to innovate. So it's this lifelong journey, but also the things that we find have worked and adapted through time. Sometimes a mass disruption can get turned upside down. So I think it's even more challenging in times like this to be able to keep those tips and tricks in your kitty and to use them. And as you were saying, Jess, we say to people, hope's not a method. Because you can guarantee it's in times when times get really tough, we mean to look after ourselves well. We know we should. And often it's the thing that feels like it's the first thing to drop off. And it's a really common pattern that we see again and again in that when a huge disruption happens, it's tough and we all pull together and we have this mass outflowing of energy and unity often, right? Initially because we suddenly have a shared common experience that we wouldn't have had before and something to connect on. And it's not easy, but there's a lot of energy at this point. But then what we find is that it's kind of like a big energy depletion exercise when you're in that space, when you've got this huge disruption. Because everything from the routines that we would normally have in place, those routines save us time and they save us energy and they give us brain space. But in a big collective disruption, they get turned upside down. And so it takes a lot of energy to innovate all of those routines in your life. Working from home or homeschooling kids or just things being systems and things operating differently. And then tolerance and optimism that really takes energy, holding that, supporting others and managing your own emotions. All of that takes a huge amount of energy. So over time after mass disruption we find it's a real energy depletion exercise and we tend to run at a cracking pace, right? Because the world's changed in a huge way and it feels like the situation demands this huge cracking pace. And we can maintain that for a little while, right? We can put our energy rejuvenation practices on hold for a little bit or our relationships, you know, sustaining them for a little bit or our health basics like eat, sleep and exercise. That's, you know, healthy food. We can put that stuff on hold for a little bit but not for a long period of time without there being real repercussions for that. And so what we find at this point in time, about now and onwards, people are pretty tired. They put a lot of the things on hold that they know they need to have in place to look after themselves, thinking it would be for a little bit. And actually it turns out to be a long time and then we start to see the real cumulative impact of that tiredness and that lack of using your strategies and things that you normally would. So for us that sort of tiredness is a very typical, everything feeling quite hard and finding it hard to hold the energy to relate constructively with others. All of that stuff is really normal at this kind of time, a point in time after a big collective event. And it's about helping people to remember all of those things that we know and are still learning about and journeying on, right, around looking after our well-being and having those strategies in place and having to be super intentional about it in these kind of times. Kia ora, tena koutou. Joly, you spoke to taking care of oneself and speaking from experience and being a juggler of life. The first thing that gets pushed aside or put on the back burner when we get busy is ourselves. Angela, you spoke to the fight for attention. Jace, you spoke to the use of different tools for different situations and how the approach needs to be individualised to the person. There is no one-stop-shop, one box that all of us can fit into that will help us all collectively. And so if we had to think of the term whaka noa and its meaning to rebalance oneself, what are some time-friendly ways that the three of you may use to whaka noa or rebalance yourselves? What are some of the tools that you have in your kete that work for you? I'm really interested to know how those who are professionals at helping the mental health and well-being of others look after their own mental health and well-being. Ngā koutou. Yeah, so I am quite consistent with going for a run at least three times a week, so that's the physical part and that's when I don't have my phone on me, so I don't take my phone with me and it's the one time where I just can be in the moment of the exercise. I find journaling really helpful, so I'm someone who can overthink things and I think if I just put it down on a piece of paper, it really just ease my worries. And then the third thing that I find super helpful is acceptance. So often that a lot of what takes up my mental health space is like if there's a problem that I can't solve, I will just keep thinking about it until I try to see if I can solve it and I think that this community is a community full of problem solvers and often the things that we set out to tackle aren't going to be tackled by tomorrow, so how do you learn to accept when the things that you're working on will take time, be patient? So for me it's a lot of like taking the moment to kind of like catch myself when I'm like overly down a rabbit hole to say like okay, why am I doing that? Can I just do what I need to do and then just part the rest or just accept that I can't change it? And this includes sort of like unpredictable stuff like getting a bad news that you are not expecting. So how do you allow yourself to be mindful of what you're feeling, allow the feelings to ride through you but then also the next day is a new day and not hold on to it and really practice acceptance and gratitude. So that's the final thing. Every morning I wake up, I force myself even if I don't feel like it. I force myself to wake up with a smile and I start my day of meditation and see things I'm grateful for. So yeah, those are things I do every day. Ta. I love those. And I'm just thinking about, I mean for me the wellbeing and resilience, I've got background in psychology but it still takes a personal journey to learn the stuff about yourself. And for me if I just share a couple of stories that have really impacted and stories connected to questions actually that I find really useful and I know Elizabeth does too but for me there's two things that I kind of go to because of my natural tendency. I come from a helping profession. So our tendency is to have a lot of energy going out and forgetting the oxygen mask for ourselves and so there's two things that I always ask myself. The first one comes from a story some of the research that we did that we talked to people all over the world that we talked about before and had been through this mass disruption stuff. And we talked to one leader who said to us, you know, she was at a stage where she had hit total burnout and was on a return to work program. She had significant impacts for herself and for her family and her team as well. And she said to us, you know the scary thing is that I realised that my team was two or three weeks behind me. Yeah, so one of the questions I tend to always ask myself and it keeps me on track and keeps me checking and prioritising myself in the picture is if you lead others to where yourself are at then where am I leading others to right now? Where am I at? Because that's where I will lead others to either place of cynicism or burnout or a place of calm and hope. So that's one question I ask myself a lot. The other one we have a good friend who comes from the humanitarian sector in Australia and she tells the story and we remember the story in this question quite regularly. She tells the story of being in a job interview and the hiring manager, you know, had gone through all the questions and then said, look, I've just got one more question for you and she said, well, you know, what's that? And she said, basically I want to know are you a marata or are you a professional? She said, and either is fine, right? If you're a marata, I know that you're going to give it your all. So this one here, the last one to leave, you're never going to say, no, you're going to do amazing things in a really short period of time, but you're not going to be here long-term because you can't sustain that. And so I won't invest in you in terms of your professional development, but I'll take that and we'll get as many wins as we can while you're here. And if you're a professional, bonus. I'm really going to invest in you because I know you're going to sustain your work and your efforts long-term and using ability and all your skills that you bring and we will benefit through that and the people that we support will benefit through that through time. So I always ask myself, am I being a marata right now or a professional? That's another go-to question I have. And then, you know, obviously for us we use our own tools because it would be silly not to. And I'll just introduce you to one, the Doing Well Tool, but there's just a couple of things that I want to introduce you to because it's really powerful when you have those tools quoted back to you for your own well-being. And the first one is the Connect Set. It's here. And, you know, we know from all the research that actually it's really important that people have access to clinical supports and interventions as and when they need it and they're encouraged to access and use those. But actually we know that if through the research your friends, family, your close colleagues, those that are really close to you in your circle, they're the ones that people often turn to and will see them through tough times, often preventing the need for clinical intervention. And so for us, one of the challenges we had in our team was knowing that and then seeing that when people were under pressure we then became too busy or too distracted or just unable to hear the messages that were coming from those around us that were concerned or we'd withdraw from those that normally are support crew. And so one of our challenges was how do we counteract that? So we have a set of cards here and they've got messages. There are a whole lot of different messages because we are all very different. So it's kind of picking the ones that work for you. So here's one, sort of says you're doing great. We've got a whole range, you know. And basically you go through the ones that you think fit you when you're under stress and pressure or they can often help choose for you. And you pick a couple of people in your life that you really know have your back and you give them those cards and you say, look, you know, you are really important and being part of my support crew and I just want you to give me this card back when you see that I need it, right? And so I've done that with a couple of people in my life and I can tell you it's really powerful when you get carded and you have set up in advance, you know, that when I get this card back I know that I need it and I know I won't want to hear it when you give it back to me because that's the space I'll be in. But I commit to doing whatever it is that's on that card. So that's something I use a fair bit. Yeah, I find really helpful just to be intentional about having a support crew in place when you often want to pull away. So it's probably enough for me. Jayce. I really love those cards, Jolly. That's beautiful. Really simple. What I heard you ask, Sean, was things that are... because we're all time poor, right? And that are simple and timely, like they don't take much time because I saw a couple of comments before I think it was from Dany Kiu, his children and children come first. And when I think of... and I speak to a lot of teachers around to take taking care of their own wellbeing because if they're burnt out, then how on earth are they going to keep offering and being of service to our children with an empty cup? And so we need to switch the paradigm that self-care is selfish. In fact, I truly believe that we must, we must, we must put our oxygen mask on first before we adjust someone else's. And so this kind of stuff is... it's a daily must. As much as we will hopefully brush our teeth every morning, as much as we have a shower to prepare for our day, these little things that don't take long and I'm going to share mine because they only take 25 minutes and it starts off my day, just set us up. And the more we practice them, they become routine. And the more it becomes routine, the more it becomes a normal. And so I know when I have all of these practices, the daily practices in place, it means I'm responding to life. I'm not reacting, not being triggered. It's almost like a self-regulation tool and sometimes it doesn't work because I'm human, but the more that I practice it, like my partner says to me, oh, did you meditate this morning? So I have atte whare tapafa or those four walls of wellbeing I have a practice that I do every morning. Similar, similar to you, Angela. When I wake, I say thank you. That's the first words that come out of my mouth and I walk to my meditation room. Thank you, thank you, thank you, thank you, thank you. So gratitude first. And then I sit in my meditation room and meditate 12 minutes because throughout the day I teach yoga and meditation so I also get other little top ups along the way. And then I have a gratitude practice of writing down 10 things that are aligned with my three core values which are love, connect and to lead. So it's acknowledging all the things in my life that I'm super grateful for, 10 of them that feed into my values so that I know I'm fully aligning with my values, the things that are important to me that set up for my day. So meditation is for my mind. My gratitude practice is for my heart and my spirit. And then for my body I have a cold shower and that's only two minutes so that definitely wakes me up and I'm ready for my day. And then social is by default I get to be in my community, my yoga community or go to school so if I don't do those first three things then I'm not going to show up 100% for the means for the day that I'm going out into the world. I'm not going to show up for my students, I'm not going to show up for the children that I work with or the teachers. One last thing that I do and similar to what you are offering about our crew is I also have a well-being buddy. He has a similar lifestyle to me in that he's in demand and we understand each other. He didn't start off as a close friend but now he's one of my very best friends and we have a simple, simple technique. We have a bi-weekly catch-up which is really therapy if I'm being completely honest but every two days we simply because he's an ambassador for the UK and he works for the British High Commission so he travels a lot. We just text each other I'm teaching him Maori and he sends me simple. He sends me back either a green heart or an orange heart or a red heart. A green means I'm good, have a good day. Orange is all, I'm not too good so more questioning is needed. An example, he sent me a red heart last week and that's all it was, it was just a red heart which both of us know the expectation is pick up the phone straight away, I need your help. So I'll share this because this is the importance of having a crew and my well-being buddy is the accountability. We hold each other to account and I last week he sent me a red heart. He gave up smoking seven years ago but work had been so intense that he'd just hit his threshold. He had no more left in the tank and his go-to was to he had bought a packet of cigarettes and I was like, what's up? He goes, I'm standing on my balcony with a packet of cigarettes. I said, two things I said will that make you feel better? He said yes and then I said tomorrow will it still make you feel better? He said no, it'll make me feel like shit. So I said I'm coming around. I dropped tools and said I'm coming around and we ended up going up for dinner instead of him having a packet of cigarettes and he threw them away. That's an example of the way that we are there for each other to become a really beautiful relationship and my partner knows he's become a friend of me and my partner too. When I have a meeting or a hui with Colin it's one-on-one. He's coming along as well. We need to have some one-on-one well-being buddy time and I'll tell you what that's been. I still see a therapist but I also have that guy as well who's got my back 100% because everyone has a well-being buddy in their life. That's not their partner also, that's key. Kia ora, Shan. Just really mindful of time and I have a few questions asked of me. Are you happy for me to answer the questions? Because I think you'll benefit sort of like the wider group. Sure. So the questions that are being put in the chat box are going into a document that we'll be reading through as well. So I could feel free to go ahead and answer one of your questions if you like. Cool. So thank you Norbu and Larry for both asking you the question of how do I get clear-head promoted. I think that this workshop or this webinar that we will ask to have one ask and this is probably my one ask. If you think that there are people that will benefit from clear-head please feel free to tell them about it. So 90% of how people will find out about clear-head is just through word of mouth. We don't really do any advertising. And so I think it means that like our ability to make it impact at scale is limited and I'm sort of like the next few months thinking about how do I really get that word out and be more systematic about it. But at the moment a lot of it is because of the stigma. It means that it's the people are more than happy to kind of sit down one on one with you and say if you tell them that you're struggling they'll say oh I tried clear-head it was super helpful for me you should try it. But they're not going to be like posting on Facebook saying like I use clear-head and transform my mental because of the stigma. So that's something that I'm constantly thinking about around when you try and make an impact at scale for mental health how do you address the social stigma that inherently prevents any sort of like viral growth of your platform or your product or your service. We do also work with employers and we've had amazing engagement with their employees as well. So it's kind of at the moment just word of mouth people use clear-head directly or through the employers. So if you think that they're employers who would find using a digital on-demand service and we basically package on top of that data analytics that allows basically an organisation to conduct the equivalent of a mental health war and a fitness please feel free to also make the introduction. I will type my contact email in the chat and I also want to maybe pick up on a couple of the questions by Dan and Anita as well. So I think that that's kind of basically one of the challenge that I've mentioned around sort of getting solutions out there as around the stigma and the ability to share at scale and I think in terms of the question around government it's something I think that one of the biggest take-home message from this two-year journey that I've been on is I think so me and Michael my co-founder are very social mission driven founders and I guess we're really naive if we build a product that we could provide free to all New Zealanders we make this huge social impact and we can kind of show that there's cost savings back into the health system that the government would want to fund it. A long story short I think that what we learn is the procurement process doesn't quite work like that. In general government it's quite risk at first they're very mindful on perception of like and so they what we've noticed is they often just fund the same people the same for similar things and so I think for us it's you kind of almost have to last long enough so it's a long game we've been in the system now for two years and I think what that has been able to do is build credibility that we're not going away that we're doing you know we're constantly innovating constantly responding to the people and things as they change like COVID and I think that builds crudos and if you're persistent that sort of conversation now comes back and people are now sort of like having conversations with us around like well potentially is there an opportunity to find something like clear heads so I think the main thing I think around is around like how do you provide reach to whatever you're trying to do in terms of your initiative and if government is your first point of call it is a very hard road and you're looking at least a minimum of two to three years if that's your first point of call so you pretty much need to have lots of runway to be able to do that so I don't recommend that unless you have very deep pockets cool that's our thank you for that Angela thank you I'll just guide it back to Sympathai for the whole group now so one of our fellows has said kia ora koutou I'm really interested to understand what are some of the challenges you've faced getting your solutions into the community and schools etc and do you think these challenges are hindering more great solutions from succeeding perhaps you could start with us Jace please Tenarawa te kuei mo te e da I'm happy for that question I'm kind of in a privileged position in that I had done work in schools already and I suppose in the wellbeing community I've been doing this for quite a long time so I'm well connected already so I reached out to all the people that I knew, teachers, principals all that kind of stuff so I met and I do a lot of speaking so I had lots of contacts in that space and asked them more I just questioned them and said how can I get this program into schools and they said well you've just got to get in there and so I rolled up my sleeves and just literally in the first year M3 has been going for almost three years now I taught at 100 schools and I just got out into all the schools just me, it was just me and I was doing it part-time because I was full-time at my other job and I really, really loved it but I just got amongst it that was the way and then the words spread and then it started spreading so I had to widen my team and I bought on two trainers last year and as I mentioned now it's just got bigger and scaled but when the Tuakiri foundation is created and my program along with the contentment foundation happens it's mostly online because touch would if we ever go back into lockdown if we ever go into alert level even two or three then I won't be able to go into schools anymore so we wanted to make sure that the platform is also in the digital space so everything that Tuakiri foundation is going to do in 2021 will be online and then my work with our trainers will also go into schools but really simply to answer your question in New Zealand we'll know in four just get into it call someone and make it happen and with such a small country that if you want to get into schools you just make the connection and the better thing about this fellowship is that you have this huge net of connections in lots of different spaces and so I would say reach out to people who are doing the same thing as you and ask questions of them in such a beautiful hive mind approach within the fellowship so just use all the context you can and roll up your sleeves and get amongst it Kia ora, Jolie, Angela, do we have any kato, any thoughts on that? For us and it's interesting hearing the thoughts around how challenging it can be to get government funding Elizabeth and I have come from a background between us of working in NGOs and in the aid sector and in government and we've spent decades having impact that way but also being frustrated by some of the constraints of working in those environments which has led us which if you told us 10 years ago we would never have thought this would be the way that we'd go but to think about the market is a potential way to reach people which is quite counter to our previous thinking and approach to the world and so we are working a lot through organisations with leaders that can influence and shape the wellbeing of their people and the strategies and tools that they have access to seeing that knowledge then going home into families, into whanau so coming at it from a different angle and feeling like we have more autonomy to shape and do things in a way that we fear was impact driven and we have had the benefit I think of showing some leadership on the global stage around wellbeing being prioritised in New Zealand I think we are definitely still in crisis around the mental health crisis just trying to see the hopeful possibility side of things there is also a real movement in thinking about and taking some leadership around strength and compassion going together and wellbeing being important which I think has really helped us on the global stage too is becoming a bit of a kiwi export of some of that thinking and practical tools that we take elsewhere one of our asks would be really thinking about how do we promote that kiwi thinking around strength and compassion going together and find a way to access other places so it's interesting for us too because we have for those, most of you will know about the Tor Poppy syndrome that often it's hard to do well in New Zealand but it's not easy without us slapping each other down a little bit I don't know because we have that I actually love the humility of kiwis we're very humble as people which I love we always say the kumita does not speak of its own sweetness to me I love that but it makes it difficult sometimes we're getting a lot of traction in Australia and starting to look at the states and sometimes we need to do that to be taken seriously in New Zealand sometimes so one of the asks we would have I think of the global connection or network that we have here is we have the likes of cards for calamity so what we see is just the weight that comes off people's shoulders when that people have access to the knowledge that actually there are common patterns after huge disruption and a lot of the reactions that people have are actually really normal and that there are some amazing strategies that we have learned from people all over the world that people can employ to do their recovery of whatever that looks like in their own way and we are looking for partners in other places who are interested in doing things a bit differently being a bit innovative and taking some evidence informed work and doing some interesting things so we have the cards for calamity for example we've had more luck in Australia the Australian Red Cross is distributing them to all people that are impacted by the bushfires over last summer and we are looking for a similar partnership whether it be with a philanthropist or a business or an NGO in the States looking at how do we connect people who have been through the bushfires or their wildfires over there with that tool and with the pandemic pack as well which is sort of our 30 all-star cards dealing with COVID so for us it's been a bit of a mixed bag around it's challenging in New Zealand I think because we can be quite humble and we can keep each other humble which is nothing wrong with that in many ways sometimes we have to get success elsewhere which seems a little bit silly so I'd love for us to be really supportive of all the amazing work that's been doing and really shout out to the likes of Angela and Jayce and everyone that's working in this space I think it's often undervalued the social sector Thanks May I please add to that and say Māori we have a whakatau ki that says hewaka eke in the one which means we're all in this together and you might look at New Zealand use has been small but in an industry like this where all of these amazing initiatives are needed we're stronger together for example there's one other mindful mindfulness program that I know called pause breath smile here in New Zealand they take a different totally different approach to sharing the message of mindfulness within schools but we're great mates I talked to Grant quite a lot about what he's doing what he's up to and what I'm doing there is the tall poppy syndrome but in terms of the mahi that we're doing we recognize it's really important work and so rather than just each other and be competitors it's like nah man let's join together because we're not joined together but celebrate each other's work and initiatives and by default of us being part of the Edmund Hillary Fellowship we recognize that New Zealand is a really gorgeous incubation it's a really gorgeous place where you can try things here and it's easy to get a business going here so Hewakiakenoa means we're all in this together and all of our initiatives are making small impact which on a macro level is making a huge impact and we've just got to keep doing it keep going I agree and I think there's not when I talk about the tall poppy I don't see it within those that are working in this space I think it's such a huge challenge to have ahead of us that no one organization or initiative could hold the whole puzzle and there's some amazing work and collaboration going on and we often talk about especially after a disaster but we talk about the Suckers Social Pyramid where at the top you have the clinical interventions that are required that we need to make sure people feel quite okay with accessing right through to needing initiatives that are about prevention and about people having the access and information and knowledge to empower themselves and each other to support each other and I think it's just too big a pyramid or too big a puzzle for any one one organization to go it alone so yeah totally hear you thank you, thanks Jason Kia ora koutou Time has just flown we have seven minutes left it just doesn't feel like enough I feel like we need a weekend wananga anyway I have one more pātai for the three of you before we conclude this session and it's a pretty good one actually so how do we reduce the stigma of mental problems or mental health problems in our culture so that it becomes more acceptable to ask for help or reveal the problem to those around us who would like to start off with an answer for that phenomenal question Kia ora, yes I really yes I acknowledge that there is a stigma around mental health and well-being within our country but I feel like that's also the issue it's also the issue I this month have held first I held a first event just three days ago I'm holding another event for Movenba for those of you who don't know what Movenba is Movenba is a that's why I've got this silly thing above my top lip but it's all for a beautiful cause called Movenba which brings awareness to men's mental health not just here in New Zealand but in Australia and in other parts of the world and I held an event the other night where the full intention was just for men to speak about what's going on for them so there's a bit of a one-on-one where they met men complete strangers and they made obviously the space really safe and people knew what they were coming to we had some speakers first so we had an ex all black someone that in the male community people had looked up to we had another couple of speakers who I love their co-pop it's called Soften Up Bro so in New Zealand we have like I mentioned earlier we have Harden Up Bro you know like Harden Up like push your emotions down stuff up a loop and keep going which is so damaging and can cause so much trauma especially if men are being told of them being through huge trauma in their lives to stuff it down so their initiative was Soften Up Bro which was all of those things around softening the edges being able to speak openly about their emotions being okay to cry they were wearing this t-shirt that says it's okay to cry you know these big masculine Samoan and Māori men wearing these t-shirts and so my answer to the question is in order for us to not make it a stigma anymore we must normalise the conversation we must bring to the forefront that it's okay to not be okay because it's got to this crisis state one of the reasons the hugest reasons is that people are like ashamedful to speak about that they're going through mental health problems if I may use a personal example personally just started to see a therapist because even though I have some really amazing tools in my kete I realise there's lots of stuff that I need to unpack in my life like I'm a happy and very calm person but I also have stuff that I need to deal with and I don't have enough support in my kete or my well-being buddy to be able to do that so I'm going to see someone and I didn't for so many years thought oh gosh it means I'm mental and I'm not very good in the head but anyone who knows me knows that that's not true and it just took for me my own self convincing to realise I did need that help and I speak openly about it because I'm proud that I've been able to take that step I'm proud that I've recognised that I needed some help and if I'm in this industry I want to be able to walk the talk and lift my chin up high and say yes I need help too I'm not just because I work in this industry it doesn't mean I'm perfect in the head I'm always calm I'm always mindful no no no it's mahi it's work to do and it's practice if I'm going to walk the talk then I must be practising exactly what I'm preaching so that's it really is to normalise the conversation to make it normal it's okay to not be okay I mean it's really the key message I would agree I think it's that normalising and trying to change some of those stories some of the stories we tell ourselves about if we need support or need to reach out to someone it's a sign of professionalism or weakness is it the matter, is it the professional am I weak or am I just doing the strong thing here which is really important what are the stories we tell ourselves what are the stories we tell each other and set up as a culture would be really important and I find it interesting to think about us as humans right this is our biology we are set up to react to stressful situations in certain ways and understanding that we all have common biology we'll have different cultural nuances we'll have different things that we bring in terms of intergenerational challenges that more trauma that we've had to deal with in terms of the biology there and we all deal have life serving us challenges so everybody's going to hit rocky times at some point in their lives so it's about that actually this is something we all encounter as humans in one form or another so therefore how do we change that that topic so it's not about personalised and I didn't cope the way that I thought I should or that I'm showing weakness actually this is something that we all come across and I found it interesting on that global tour talking to people because we often work in the agricultural sector in New Zealand where people talk about the number 8 wire complex right so in New Zealand you can fix just about any challenge or any with a piece of number 8 fencing wire the idea that you've got to be self-sufficient and not ask for help that you've got to fix it yourself and so we think we're very special that way and then we went to Australia and there was something similar and I went to the states and they talked about the John Wayne complex where you've just got to harden up find a way to grapple through and in Japan they talked about the Samurai complex where Samurai don't show pain or vulnerability or weakness or cry so I think as humans some cultures will be better at it than others but we absolutely need to get better at saying this is just part of the human condition we're going to have tough times come our way and we need to just be better at telling ourselves the healthiest stories about that I think just to wrap up basically the reflection of the last 2 years for me is be the change you want to see in the world never underestimate the impact that you have by being vocal because you never know who's watching you in terms of what you say and what you do over the last few months I've had a lot of acquaintances reach out to me around very personal stuff so when you are visible people will come to you and slowly you change from a ripple effect so that would be my conclusion to what you can do as one thing at the end of this webinar Kia ora kanoi te mihi rawa atu koutou e ngā rangatira tēnā koutou tēnā koutou tēnā tātou katoa Thank you Angela Jace and Jolene for sharing knowledge with us today Thank you for sharing a few of the tools that you have in your kete initiatives that you are currently working on and thank you for the mahi that you are investing into our communities and into our people Thank you to those who took the time to attend today and there were a few questions we didn't manage to make it to within the time that we had so my apologies for that and a big mihi to EHF for hosting this cope up at today as well and Kia ora pauli koutou e ngā rangatira tēnā koutou e ngā rangatira tēnā koutou e ngā rangatira tēnā koutou e ngā rangatira tēnā koutou e ngā rangatira tēnā koutou e ngā rangatira tēnā koutou e ngā rangatira tēnā koutou e ngā rangatira tēnā koutou e ngā rangatira tēnā koutou e ngā rangatira tēnā koutou e ngā rangatira tēnā koutou e ngā rangatira tēnā koutou e ngā rangatira tēnā koutou e ngā rangatira speaks to the strength and life force of our ancestors, freeing our path from obstruction so that our words, our spiritual power, our love, and our language are upheld, moving forwards together. Te Reo Māori, kia tuturu, kia whakamaua, kia tīna, tīna. Tīna. Tākī. Tīna koutou katoa. Have a wonderful day all. Thank you for coming.