Alert level changes
We are a team of 5 million and it's hard to hear about community transmission and changing alert levels across Aotearoa. There are plans in place for this happening and action is being taken to keep us safe.
We've dealt with COVID-19 before and we can do it again. We've got this!
Get information from trusted sources
When you’re at increased risk from COVID-19 due to a health condition, it’s even more important to seek out accurate, reliable and up-to-date information from trusted sources. The Unite against COVID-19 website is the New Zealand government’s source of current information. Even if you don’t have any data you can access this website from your device for free.
We’ve provided links to key agencies at the end of this page
Managing stress and distress
As we all continue to live with the uncertainty of the pandemic, it’s common to feel stressed, anxious or frustrated with the impact it is having on our lives. If you or your whānau are living with a long-term health condition this information will help you with your wellbeing.
Wear a mask
We know that wearing a mask significantly reduces your risks of contracting COVID-19. As someone with a health condition this may already be standard practice. We know that COVID-19 spreads through aerosols and droplets when someone speaks, laughs, coughs or sneezes, even if they don’t have any symptoms.
When physical distancing is not possible, it’s particularly important to protect yourself and others by wearing a mask.
For more information on face coverings see the Unite against COVID-19 website.
Stay in touch with your health professionals
Please contact your local doctor or specialist to help you manage your health needs.
- If you’re anxious to attend in person your doctor might offer a phone or videoconference consultation rather than see you in person, so give them a call or send them an email first.
- If you are severely unwell, for example having trouble breathing, dial
- If you have symptoms of cold or flu call your doctor or Healthline on 0800 358 5453 (or international +64 9 358 5453) and ask about getting tested for COVID-19.
Keep track of where you’ve been
It’s likely we will need to manage community transmission of COVID-19 for some time. Contact tracing increases our ability to keep you and your community safe. By keeping a record of where you’ve been and who you’ve seen this can prevent further outbreaks of the disease
Download the NZ COVID Tracer app or simply make a note of where you’ve been in a notebook, diary or on your phone.
How contact tracing works- YouTube
If you need extra support or to speak to someone
Free call or text 1737 anytime of the day or night to talk with a trained counsellor.
Keep moving, eat well, sleep better
There are multiple aspects to our health and wellbeing. You can do some key things to support your physical and mental wellbeing.
- Healthy eating is about choosing a variety of healthy food including lots of vegetables and fruit, whole grains, legumes, pulses, low-fat dairy and nuts. Try and avoid foods high in sugar, salt and saturated fats. Drinking plenty of water also helps you feel good. For some new whānau recipe ideas visit the Healthy Kids website.
- Getting enough sleep is important for your overall wellbeing. Aim for 7 to 8 hours and try to maintain consistent bed and wake up times. Including some physical activity in your day can help promote good quality sleep.
- Regular physical activity is essential for our physical and mental wellbeing. Aim to get outside and move your body every day. It might help if you schedule in some activity at a similar time each day. Remember that any physical activity is better than none. Try and find something that you enjoy and don’t push yourself too hard.
- Avoid using unhelpful coping strategies such as tobacco, alcohol or other drugs. In the long term, these can worsen your mental and physical wellbeing.
- The Unite against COVID-19 website has some great advice on looking after your mental and emotional wellbeing.
Try digital wellbeing apps
There are also lots of new apps, online groups, and community services popping up all the time, so it’s a good time to try something new and find the support that works for you.
- Try The Journal. It’s a free, personalised programme to help you manage anxiety or depression and is a helpful tool for anyone having a tough time. You’ll be guided by a team of experts through lifestyle and problem solving skills to help you stay positive.
- Try the new Mentemia app from All Blacks legend Sir John Kirwan.
- The health journal app Melon provides a health journal, resources and self-awareness tools to help manage your emotional wellbeing.
- There’s also an eTherapy programme called Staying on Track that teaches practical strategies to cope with the stress and disruption to everyday life.
Reliable, accurate and up-to-date information
To ensure you have the best advice, following is a range of organisations to support you and your whānau. These organisations work in your community and can provide more detailed information for a range of health conditions.
- Alzheimers NZ.
- Arthritis NZ.
- Asthma and Respiratory Foundation NZ.
- Cancer Society.
- Diabetes NZ.
- Hāpai Te Hauora Public Health.
- Heart Foundation.
- Kidney Health NZ.
- Māori- As tangata whenua, it’s important that Māori have access to tailored and relevant information, resources and practical guidance and advice on how to manage the COVID-19 pandemic.
- Older people- If you’re an older person you may find this information helpful.
- Pasifika – go to Le Va and Vaka Tautua.
- Pregnant and new mums start here.
- Stroke Foundation.
- Unite against COVID-19 - For access to high quality information, the New Zealand Government Unite against COVID-19 website focuses on what we can all do to help the country recover from COVID-19.