Small acts, big impact

Whether it’s sending a quick text to a mate, stepping outside for some fresh air, or simply taking some time to sit with a hot drink, these little acts of self-care can go a long way in helping us feeling grounded, connected and calm.

So, how can you get started? We share some tips below on small changes you can make, that could have a big impact.

Mindfulness might sound like something reserved for yogis or silent retreats, but it’s actually one of the simplest and most accessible ways to support your mental wellbeing.

Mindfulness is about paying attention to the present moment without judgement. It can be as simple as feeling your feet on the ground as you walk or taking a few deep breaths before opening your laptop.

Research from Anxiety NZ says that regular mindfulness can ease symptoms of stress, anxiety and depression by helping us tune into what we’re thinking and feeling, before it spirals¹. 

Try it: Next time you feel overwhelmed, pause. Look around. What colours do you see? What sounds can you hear? Let yourself be fully present, even if just for 30 seconds.

Sometimes, all it takes is a quick catch up to lift your whole day.

A recent study found that having just one meaningful conversation each day, whether it’s having a laugh, checking in with a friend, or offering a compliment, can significantly improve your mood and reduce stress².

Just knowing someone’s there (and letting them know you are too) can be incredibly powerful, especially in today’s digital world where real connection can feel harder to come by.

Try it: Message someone who’s been on your mind. It doesn’t have to be long. A simple, “Hey, thinking of you, how’s things?” might be exactly what they need (and what you need too).

Exercise is often hailed as a cure all, but it’s not about becoming a marathon runner overnight. Movement of any kind can help lift your mood, shake off stress and give you a sense of control.

Research in the British Journal of Sports Medicine shows that physical activity can be as effective as medication or therapy for treating mild to moderate depression³. So, whether it’s a full body workout or just dancing in your lounge for five minutes, if it gets you moving, it counts.

Try it: Build short movement breaks into your day. Take a walk between meetings, stretch while the kettle boils, or put on your favourite song and dance it out.

Te Whatu Ora’s mental wellbeing guide There Is a Way Through has simpler, science-backed ideas for building mental strength⁴.

None of them require special skills, gear or money:

• Sip a hot drink mindfully. No phone, no distractions
• Write down three things you’re grateful for each day
• Unplug from screens for 30 minutes and just be
• Try the 4-7-8 breathing technique to ease anxiety (inhale for 4, hold for 7, exhale for 8)
• Join an online forum or group. Connection doesn’t always have to be face-to-face.

These aren’t grand gestures, they’re small shifts. But stacked together, they create resilience, confidence and calm.

When life feels heavy, it’s easy to think that the only way forward is through big, drastic changes. But sometimes all it takes is a breath, a chat, or a moment. These small acts build momentum, and over time, they build strength. So give it a go!