Worried about COVID-19?

There are a number of things you can do to take care of yourself and help us unite against COVID-19.

  • Keep a record of where you’ve been and who you’ve seen. This will help with rapid contact tracing if it’s required. You can download the NZ Covid Tracer app or simply keep a note of where you’ve been.
  • Stay informed by checking accurate, reliable and up-to-date information from trusted sources backed by experts. Two reliable sources are:
  • Be wary of information you find on social media – it may not be true or reliable.
  • Be kind. 
  • Stay safe.
    • If you’re sick, stay home.
    • Wash your hands regularly.
    • Cough or sneeze into you elbow or cover your mouth and nose with tissues. Put tissues in a bin immediately.
    • Avoid touching your face, including your eyes, nose or mouth.

If you have any COVID-19 symptoms you should a test for COVID-19. To discuss getting a test call Healthline on 0800 358 5453 or your doctor.

Visit the Ministry of Health’s website for more information about COVID-19 assessment and testing. 

Taking care of yourself

Remember, it’s totally normal to feel stressed or anxious at this time. If you find that you are struggling (especially if you are having a constant low mood or your anxiety is getting on top of you), please reach out for support. There are always people and services available to help you. It’s important to remember you are not alone during these times.

Need To Talk? Contact The Lowdown team - free txt 5626, call on 0800 111 757 or email us.

If you feel unsafe in your home reach out to someone or visit this website to find the right organisation. In an emergency call 111.

Take care of each other

Things are still not completely back to normal so you might be feeling a bit down or anxious. Consider how others are feeling and how your actions and emotions may affect them.

Everyone will go through a range of emotions from positivity, feeling like you have no control, and concern for others to name a few. These are all normal emotions and thoughts to have during a stressful time of uncertainty.

Remember to check in on your mates, even the one who you think might be doing fine. Take the time to listen to others and hear how they are feeling. You may not be able to solve their problems but you can listen and provide support. Be kind to them.

Reach out

It’s a tough time and talking to someone can really help. Staying connected is good for all of us. Talk to a trusted person (eg, mum, dad, aunty, teacher, kaumātua, friend).

If you would prefer to talk to someone else, The Lowdown has a team of experienced counsellors, you can text them for free on 5626.

Amplify the awesome

Gratitude is known to help you to be positive and lessen anxiety. Think about what you are grateful for. We all have at least one small thing we can appreciate, whether it’s positive people, stories or images these can help change the way we’re thinking about the distress we might be facing.

Feel grounded

 Practice ‘grounding techniques’ like feeling the earth beneath your feet, the experience of deep breathing, the taste of water. Being mindful and present can stop excessive worry. If you feel yourself becoming overwhelmed, use grounding techniques to reconnect you to the present and calm down. Use your body to stretch, your faith to connect with your spiritual wellbeing, and take notice of nature as inspiration.

Be kind and don’t discriminate

  • Be kind and continue to check in on neighbours, older people, or those who are unwell.
  • There are many ways you can support people through this time whether it is keeping in touch, running errands, or collecting shopping for them. Being kind to others not only helps them but it can also enhance your own wellbeing.
  • There are a lot of unknowns about COVID-19 but this is no reason to judge or discriminate. Treat others with dignity and respect regardless of where they come from, their age, or whether they have the illness or not.

Mental wellbeing

  • Stay connected with friends and family. If you can’t meet up with them, contact them by email, social media, video or phone calls, texts and messenger.
  • Acknowledge your feelings as they arise and seek support if you start to feel anxious or depressed.
  • If you are already managing mental health issues, continue doing what you know is good for you, and check in with trusted friends and family if you are worried about your levels of distress.
  • Visit the Unite against COVID-19 website for general tips on looking after your mental wellbeing.

Physical wellbeing

  • Try to engage in activities that you enjoy and find relaxing.
  • Eat healthy food and drinks.
  • Keep regular sleep routines..
  • Try to maintain physical activity in open spaces such as parks, beaches or bush walks.
  • If you are well, do some jobs or fun things that you haven’t had time to do.

 Free online resources

Free apps, toolkits, and other digital resources are available to help New Zealanders look after their mental wellbeing.

Getting Through Together

You can find tips and advice on how to cope with the stress of COVID-19 in the Getting Through Together toolkit, developed by All Right? in partnership with the Canterbury DHB and the Mental Health Foundation.

This set of online resources can help you get through, stay connected, and support your wellbeing. It also includes Sparklers at Home, a resource for parents to talk with their primary-school-aged children about their mental health and wellbeing.

Getting Through Together

Sparklers at Home


The Mentemia app provides practical tips and techniques to help you take control of your mental wellbeing. It was created by All Blacks legend and mental health advocate Sir John Kirwan, tech entrepreneur Adam Clark, and an expert team of medical advisors. 



The Melon app provides a health journal, resources and self-awareness tools to help you manage your emotional wellbeing. Melon also provides an online community for New Zealanders to connect and support each other, and daily webinars for health and wellbeing.


Staying on Track

This online course teaches practical strategies to cope with the stress and disruption to everyday life from COVID-19.

Staying on Track

Download the NZ COVID Tracer app

Download available here: https://tracing.covid19.govt.nz

The faster we can contact people who might have come into contact with COVID-19, the faster we can stop the spread of the virus.

Here’s how you can help support contact tracing

  • Enable Bluetooth tracing – the faster we can alert people, the faster we can get ahead of the virus.
  • Keep scanning QR codes – the more we scan, the safer we wil be.
  • Add your up-to-date contact information
  • Keep the app up to date to get all the latest features.
  • Ask your whānau, friends and workmates to join in

Remember, you are in control of your information. You diary and Bluetooth data does not leave your phone unless you choose to share it.

Don't have a smartphone?

You can still register online to share your latest contact information.

For more information, head to https://tracing.covid19.govt.nz

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