7 ways to boost your taha wairua (spiritual wellbeing) this holiday season

We asked uni students to share how they look after their spiritual and mental wellness. If you’re feeling the end-of-year stress, try these top tips.  

From final assignments to festive gatherings, the start of the holiday season can feel like a whirlwind. Sure, it’s a time for joy and celebration, but without taking steps to look after our taha wairua (spiritual wellbeing), things can get stressful.  

If you’re feeling the pressure at this time of year, you’re not alone. According to the Mental Health Foundation of New Zealand, 51% of Kiwis experienced extra stress over the festive season, with worries about the cost of living topping the list of concerns.  

Heading into the holidays, it can be easy to overlook wellbeing – but times when we’re busy or anxious are when we need to look after our taha wairua the most. Whether it’s prioritising traditions that are special to you or reaching out to someone who might be lonely these holidays, there are plenty of simple or free ways to give our wairua a boost this summer.

What is taha wairua and why is it important?  

Our taha wairua relates to our spiritual essence, or mauri. It brings together aspects like our culture and heritage, connection to people and the environment, religious or spiritual beliefs, what brings us joy, and what we dream for the future. It’s different for everyone, and it makes us who we are.  

Taha wairua is one of the four pillars of the Te Whare Tapa Wha model of health, alongside taha whānau (family and social wellbeing), taha hinengaro (mental and emotional wellbeing) and taha tinana (physical wellbeing). Te Whare Tapa Wha thinks of these pillars like the 4 walls of a wharenui (meeting house), with each ‘wall’ just as important as the other, and each a vital aspect of our overall health.    

We asked university students across the motu about the different ways they support their taha wairua. Answers included spending quality time with whānau, having an exercise session with friends at the gym, or relaxing with a hobby like painting or gardening. For some people, praying or going to church was a key for looking after wairua, while others said connecting with culture through pepeha (a story of ancestry and history), waiata or wearing a special pounamu, was integral to their spiritual health.  

For others, it was a smile from a stranger or a friendly interaction with someone in their community that put a spring in their step: “I like to recognise that kindness is everywhere if you look for it. It’s about doing things like opening the door for someone at a coffee shop or offering to help someone carry a bag. People are inherently good.” 

Taha wairua varies between each person, and there is no right or wrong way to strengthen it. Whatever way you care for your spiritual wellbeing, making time to do these things regularly has a profoundly positive impact on our mental health. 

Supporting taha wairua this festive season 

While the holidays can mean fun in the sun, they can also be a time when emotions run high, disagreements come to the fore, and overindulgence takes a toll on our health. If you’re feeling less than your best heading into the festive season, try these 7 ideas to boost your mind, body and soul: 

• Embrace the traditions and rituals that have meaning for you 

Whether it's lighting candles, saying prayers, digging out favourite decorations or preparing a special meal, traditions and rituals can nourish the spirit and provide some grounding when things get hectic over the holidays. They also help to connect us to our past, bring a sense of continuity, and can be a source of comfort and joy. 

When asked for ways to boost your taha wairua, many of you said going to church, connecting with spirituality, or reflecting on a higher power brought peace during the holiday season. For others, it was about strengthening connections with cultural knowledge and traditions. 

“Reciting my pepeha is one of the many things I draw mana from when I’m feeling low. I turn to my maunga, my awa, my tipuna for guidance and I instantly feel revitalised.”  

• Practise mindful reflection, meditation and gratitude 

The end of the year is the perfect time to reflect on your achievements, challenges and growth over the past 12 months, and to think about your goals for the next year. Whether it’s scribbling some ideas in a journal or simply taking a moment to sit quietly, connecting with thoughts and emotions helps us to understand ourselves better, and can provide clarity and direction for our next steps. 

As part of the student survey, many said yoga and meditation was a major part of their wellness routine:   

“As often as I can, I do yoga and meditation in the sun to connect with papatūānuku and to calm my mind.”  

For others, gratitude journaling and writing was the best way to relax, reflect, or get a creative boost: 

“There are so many things that get me down sometimes, but what really makes me happy is writing. There’s nothing better and I feel all my worries just fly away. Writing makes me feel like I’m the only one inside my little bubble.”  

• Nurture relationships 

Holidays are about connections, community, and spending quality time with those you love. Alongside the usual banter by the barbeque, don’t be afraid to engage in deep conversations, share your hopes and dreams, listen to theirs, and create meaningful memories. These connections can provide spiritual fulfilment and a sense of belonging. 

For many who responded to the student survey, spending time with whānau and close friends was key to holiday happiness. For others, catching up with their broader social circle did wonders for their wairua.   

“I’m a member of a choir and the songs are Christian based. When singing, the energy forces are heightened when voices are connected. This brings me peace and is a place of healing for me.”   

• Connect with the natural world 

As humans, we’re hardwired to enjoy the calming and soothing effects of being in nature. During the holiday season, make a conscious effort to spend time outdoors. Whether it's a walk in the park, a hike in the bush, a mission to a local waterfall with friends, or simply sitting in a garden, connecting with nature can rejuvenate your spirit and clear your mind. 

Out of the responses in the MAS student survey, beach strolls were the most popular way to get back to nature, while one survey taker said heading inland was more their style. “I go out into the mountains and forests when I can, to breathe in the air and really ground myself in the here and now. This helps to balance me and allows me to appreciate where I am.”  

For some quick and easy ways to soak in the natural world this summer, check out the Mental Health Foundation’s ‘All Sorts’ campaign for boosting wellbeing over the holiday period.   

• Give back to others 

The act of giving, without the expectation of receiving anything in return, can be deeply fulfilling. And for many, it’s a meaningful way to spread joy over the holiday season. Whether it’s donating to a Christmas charity appeal, lending a hand as a volunteer, or helping someone in need, acts of kindness not only nourish the soul. This can also inspire other people to pay it forward, too. 

In the MAS student survey, some people told us how spreading good vibes in their community strengthened their sense of connection and lifted their spirits.  

“I pride myself on maintaining a positive mindset, and part of this is doing things that make other people happy, and things that make life easier for others,” said one survey-taker.   

Another mentioned how small interactions can help to brighten a workday. “In consultations when children are there, I like to include them by letting them listen to their pet’s heart or stamp the vaccine book. It brings me great joy to inspire them.”  

• Practise self-care 

With the body and mind so closely connected, taking care of your physical body is a vital part of maintaining spiritual wellbeing. Even if your summer involves a busy social calendar, try to ensure you are getting enough rest, eating nutritious foods, and getting active with mood-boosting physical activities. These practices not only benefit you physically, but they also have a profound impact on your mental and spiritual health. 

But, as one survey respondent said, self-care doesn’t have to be all about the body. It can also mean spending time on hobbies and flexing your creative muscles.  

“Building, painting, knitting, gardening – creating something new takes me away from whatever is currently going on and opens the doors for freshness and vitality.”   

• Don’t be afraid to set boundaries 

While being social can be a big part of the holiday season, it’s important to recognise your limits, pay attention to your needs and set boundaries to protect your energy. There’s no shame in turning down an invite if you’re tired, leaving a gathering early if your social battery has run dry, or saying ‘no’ to commitments that don't align with your values or that cause you stress. Setting boundaries allows you to preserve your energy and devote time to what truly matters to you. 

“I think to really boost my wairua, I need to go home to my own space to relax,” said one survey-taker. “As an introvert, being out and social can be quite exhausting, so sometimes I just need some quiet time to replenish my spiritual wellbeing.”