Life can feel overwhelming when you’re experiencing persistent physical pain combined with mental health challenges like anxiety, panic attacks, or trouble sleeping. You want to take that first step to feel better—but where do you even begin?
This guide will walk you through practical, effective steps to address your physical and mental health holistically, giving you clarity and options to regain balance.
1. Start with Your GP
Your General Practitioner (GP) is your first point of contact. They can assess your symptoms and guide you to the right resources.
In New Zealand, many GPs offer access to funded mental health services through Primary Health Organisations (PHOs). For example, you may be eligible for 4-6 free sessions of psychological intervention, such as counseling.
If you’re a Work and Income New Zealand (WINZ) client, you might also qualify for up to 10 free counseling sessions.
Your GP can also help rule out any underlying medical conditions contributing to your pain or mental health issues, such as vitamin deficiencies or hormonal imbalances.
Key Action: Book an appointment with your GP to discuss your physical and mental health concerns. Be open about your symptoms—they’re there to help.
Sources:
Life Matters: www.lifematters.org.nz/accessing-free-treatment
Counselling information: Where to access Counselling - NZAC
2. Explore Holistic Modalities
Addressing the mind-body connection is crucial. Here are some effective approaches:
Physical Therapies
Physical therapy can help alleviate chronic pain while improving mental health. Therapists use methods like exercise, manual therapy, and education to reduce anxiety, depression, and stress.
Cognitive-Behavioral Therapy (CBT)
CBT focuses on changing negative thought patterns that worsen pain and emotional distress. It’s a proven technique for managing anxiety, depression, and chronic pain.
Mindfulness and Meditation
Practices like mindfulness meditation can reduce pain perception, improve sleep, and enhance emotional resilience. Regular mindfulness practice has been linked to decreased anxiety and stress.
Free meditation apps:
Holistic Practices
Consider modalities such as acupuncture, massage therapy, craniosacral therapy, hypnotherapy, orthobionomy, kinesiology, Bowen, or yoga. These approaches target both physical discomfort and emotional stress, promoting relaxation and well-being.
Key Action: Research local providers or community centers offering these services. Many offer introductory sessions or group classes to help you get started.
3. Tap Into Community and Online Resources
New Zealand has a wealth of resources to support your mental health and overall well-being:
Primary Mental Health Services: Many PHOs offer free or low-cost mental health services, including counseling and psychological support.
Helplines: If you need immediate support, you can call or text 1737 to speak with a trained counselor for free, 24/7.
Employee Assistance Programmes (EAP): Check if your employer offers EAP services, which often include free confidential counseling.
Key Action: Visit Wellbeing Support to explore services available in your area.
4. Make Lifestyle Adjustments
Small, consistent changes to your daily habits can have a profound impact:
Physical Activity: Regular movement, even light exercise, can improve mood and reduce pain. Start with short walks or gentle stretching.
Balanced Nutrition: Focus on whole, nutrient-dense foods to support both body and mind.
Sleep Hygiene: Establish a bedtime routine, minimize screen time before bed, and create a calming sleep environment.
Stress Management: Incorporate deep breathing exercises, progressive muscle relaxation, or mindfulness practices into your day.
Key Action: Choose one habit to work on this week—small steps lead to big changes.
5. Build a Support Network
You don’t have to face this alone. Connecting with others can provide emotional support and encouragement:
Support Groups: Look for local or online groups where people share experiences and coping strategies.
Friends and Family: Share your journey with loved ones who can offer understanding and encouragement.
Key Action: Reach out to one trusted person this week to share how you’re feeling and explore support options together.
Take the First Step Today
Healing is a journey, and the most important step is the first one. Whether it’s booking an appointment with your GP, trying a mindfulness practice, or reaching out to a trusted support network, every small action brings you closer to balance and well-being.
If you’re curious about how hypnotherapy can help you quiet your mind and release limiting beliefs, click here to learn more about my hypnotherapy services.
Or, if you’d like to take the first step toward physical relaxation and stress relief, you can book a massage session online today. Sometimes, starting with your body is the best way to begin healing your mind.
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