Tools to manage stress and support your health and wellbeing.


If you are working in health – long hours, stressful situations, working daily with pain and suffering of others can start to take its toll.

We know there are many long-term negative effects of chronic stress – on our physical, emotional and mental health. As well as affecting our general mood and physical wellbeing, it has been shown to decrease the quality of our relationships and family life.

Research shows that mindfulness training is useful in reducing stress and burnout, and increasing resilience for healthcare workers and may increase the quality of interactions with patients.

Mindfulness Based Resilience at Work (MBR@W)

The Mindfulness Based Resilience at Work (MBR@W) courses offer tools to help you when you’re caught up in stress, feeling overwhelmed, or simply facing the challenges of your day.

Adapted from the highly regarded, evidence-based Mindfulness Based Stress Reduction (MBSR) course often considered the gold standard of mindfulness courses. It has been proven to reduce the symptoms associated with anxiety, depression and stress and improve self-regulation and overall wellbeing.

MBR@W has been running for over 10 years at Counties Manakau and Waitematā District Health Boards.  

Previous attendees reported feeling less stressed, less reactive, less stroppy with their colleagues, having an improved ability to handle stressful situations, and knowing how to take better care of themselves.

Ready to join in?

Fill in the registration form at the bottom of this page.

Want to know more?

Learn more about what’s involved in an MBSR course and the benefits.

Learn more

What we offer

Learning Outcomes

Our highly trained and experienced facilitators will help you to:


Manage stress

Recognise the signs of stress earlier, feel calmer and less reactive.


Focus and concentrate

Develop techniques to focus attention and be present.


Increase self care and resilience

Take better care of yourself and bounce back quicker.


Communicate effectively

Listen and engage more effectively and empathetically with others.


Improve sleep

Learn how to wind down, let go and reduce ruminating.

Achieve wellbeing and balance

Mindfulness cultivates happiness through kindness, acceptance and compassion towards yourself and others.

100% of surveyed attendees in 2021 said they got something of lasting value from the course, and 80% said it impacted them professionally. Here’s what else they thought:

Thank you for this amazing journey, I was skeptical at first, but most definitely was a big eye opener and I will recommend it to anyone and everyone. I feel so much “lighter” and when I feel stressed or overwhelmed I use what I have learned and bring me back to the “Now”. Thank you for an amazing programme. I have learned things that I can use for the rest of my life and also pass those teaching onto my family.

July 2021 attendee

I was becoming very reactive and disengaged from my work and this has revitalised me to look after myself while maintaining professional practice especially with colleagues.

July 2021 attendee

Already I am able to focus more in meetings and when my mind wanders am able to bring it back to the present. Also, to be able to pause and take a breath when getting overwhelmed.

July 2021 attendee

2023 Dates

Level 1 – MBR@W Course
6th Mar – 27th Mar 2023

With Jan Haworth

4-week course
Mondays 2.30pm-4.30pm
Waiora Waikato – hospital campus
ID: Course 1

Level 1 – MBR@W Course
7th Mar – 28th Mar 2023

With Jan Haworth

4-week course
Tuesdays 8.30am-10.30am
Waiora Waikato – hospital campus
ID: Course 2

Have a Go at Mindfulness

Got questions or like to know more about what’s involved in the Mindfulness Based Resilience at Work course?

Join one of our 30min, online intro session.

We’ll explain what mindfulness is, have a go at a short practice and answer any questions you may have.

Mon 20th Feb, 12.30pm – via zoom
Register here

To enrol on a course please fill in the registration form below. You will also need to complete an Education/Training request form via the Customer Portal at Waikato DHB. 

We ask that participants make a commitment to daily practice of 15-40mins between sessions.  We appreciate that it’s often difficult to carve out extra time for something new in lives that are already very busy and crowded.  However, the commitment to spend time in between the sessions will mean that you’ll gain maximum benefit from the course.

Registration Form

Thank you for filling out this form. We realize the personal nature of these questions, therefore, please be assured that the completed forms are kept in strict confidence and only seen by your teacher.

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What's coming up?

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Trees That Count - Native tree supporter

Sustainability statement

We believe personal well-being, thriving communities, and the health of our planet are interconnected. For every participant in our courses, we partner with Trees that Count to plant a native tree, contributing to the restoration and biodiversity of Aotearoa New Zealand. Join us in cultivating mindfulness, reducing stress, and together, let's nurture both our minds and the Earth we call home.

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