How to use this checklist
- Colour code each sign: Green = I’ve heard of this; Orange = I’ve noticed this; Purple = I’m unsure.
- Star any sign that lasts longer than two weeks.
- Add notes about how this connects to the four pou.
Taha Hinengaro · Thoughts & Feelings
Persistent sadness or emptiness
Feeling hopeless or nothing will improve
Loss of interest in favourite activities
Feeling guilty or worthless
Struggling to concentrate or remember
Feeling irritated or unusually angry
Thoughts of harm to self or others*
Feeling numb or disconnected
Overthinking mistakes
Comparing self negatively to others
Thinking loved ones would be better off without you*
Add your own observations:
*If you notice these thoughts, seek urgent support with a trusted adult or call 1737/111.
Taha Tinana · Physical Changes
Sleeping much more or less than usual
Change in appetite or weight
Low energy, constant fatigue
Unexplained aches, puku pain, headaches
Moving slowly or feeling restless
Neglecting personal hygiene
Frequent illness or immune dips
Self-harm injuries*
Other observations:
Taha Whānau · Relationships
Withdraws from whānau or friends
Stops replying to messages
Doesn’t want to leave the whare
Conflicts increase or shuts down during kōrero
Gives away treasured taonga*
Says "no one cares" or "I’m a burden"
Struggles to accept support
Other relationship changes:
Taha Wairua · Purpose & Connection
Feels disconnected from identity or culture
Stops attending wānanga, kapa haka, church
Feels life has no meaning
Struggles to name hopes for the future
Pulls away from spiritual practices
Rejects manaakitanga from others
Other wairua changes:
Protective Factors & Strengths
List the strengths, supports, and daily habits that help balance each pou.
Taha Tinana
Taha Hinengaro
Taha Whānau
Taha Wairua
When to ask for help
- These signs stay for more than two weeks.
- They start to affect school, whānau, or hobbies.
- Someone talks about wanting to disappear or harm themselves.
- You feel worried in your puku – trust that feeling and reach out.
Who can support us?
In school
At home / whānau
Community & helplines
1737 · Youthline · Lifeline · 111