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Meet our Team Governance Board Rose Camp Chairperson Rose joined the MECFS Canterbury committee in 2019, with a focus on improving how people with ME/CFS are treated by the health system. Both Rose and a family member have ME/CFS, and she is currently unable to work consistent regular hours because of it. Rose has a background in software development (as a tester), and in charity administration. With Nicola Stokes, our Manager, Rose forms a part time Leadership Team to manage our organisation and services. Nicola McDowell Secretary We have had the privilege of having Nicola on our committee since November 2021. Nicola brings the lived experience to our discussions and written material, as she has had ME/CFS and Fibromyalgia since 2003. Her health has significantly interrupted her professional career as a biologist, teacher, and librarian, but she has enjoyed volunteering and contributing to a variety or community organisations over the years. Siju Thomas Treasurer Siju kindly joined our committee in February 2024, to help us monitor our cashflow and grants pipeline, and to participate in governance discussions. Siju brings experience in financial management overseas and is a semi-qualified Chartered Accountant. Karen Lawton Karen joined the MECFS Canterbury committee in February 2022, as a consequence of having a family member who lives with ME/CFS and its impacts. Karen has experience in writing applications for government funding for companies, in sponsorship and funding for various regional and national photographic events, and as registrar for the NZ Acupuncture Standards Authority. Her main focus for our organisation is to ensure that the organisation attracts funding to sustain and grow the support that is available to our local ME/CFS community. Tom Harris Tom joined MECFS Canterbury and the Committee in April 2022. He has had CFS on and off for about 8 years. Tom trained as a psychology researcher, is an avid follower of new ME/CFS research (which he blogs about) and contributes to the quality of our written material and awareness raising activities. Ruth Keating Ruth joined our Board in January 2025, and brings experience as a lawyer working in NZ, London and Melbourne in both large firms and most recently in house as a General Manager. Ruth has a rare auto immune condition and has lived experience with Chronic Fatigue, and has had to stop working. Since 2022 she has been solely focusing on furthering her Governance career in Not for Profit entities. She is a Chartered Member of the NZ Institute of Directors. Greta Bond Greta joined our Board in September 2025, and brings experience as CEO of Aged Concern Canterbury and a previous project specialist role with the Canterbury District Health Board. Advisors Jan Barber, Board Advisor Jan is a Clinical Pharmacist by training but since 1997 worked in various roles in the New Zealand health system, including the Health Funding Authority, General Practice Organisations and Regional District Health Board organisations. From 2011 until May 2017, she was employed by the five South Island DHBs as the General Manager of the South Island Alliance Programme Office (SIAPO). Jan also has a history of governance experience for netball charities. Jan joined our committee in Feb 2021 and made significant contributions around strategy, governance processes and recruitment. In January 2025 she resigned from our Board, but continues to provide valuable support. Angus Mackay, Science Advisor Dr Angus Mackay joined us as Science Advisor in April 2024. The role is designed t o support our staff and our services by providing evidence-based scientific information on ME/CFS. This advisory role is non-clinical. Angus brings both the ability to carry out in-depth reading of published research, and also, a personal understanding of ME/CFS having developed the illness in 1995 after contracting glandular fever. Angus graduated with a PhD from the University of Otago in April 2023 after publishing several papers on his literature /theory-based neuroinflammatory hypothesis for ME/CFS that is also applicable to Long-COVID related post-viral fatigue syndrome (same model, different trigger). Operations Staff Rose Acting Manager Rose has stepped in as Acting Manager until we have worked through our recruitment process for a new part time Manager. Rose has responsibility for developing appropriate services, building our team of employees and volunteers, and networking with other service providers. Amanda Registered Nurse Amanda joined our team in January 2023 in a part-time role. She brings experience in community nursing, where she supported people with palliative care, wound care, and chronic health conditions. Wendy Registered Nurse Wendy joined our team in March 2024 in a part-time role. She has a community nursing background and spent most of her working life in South Auckland. She has personal experience of ME/CFS having a close family member who lives with it. Beth Intern Psychologist Beth is a registered Intern Health Psychologist working with us for 2025. She is an experienced mental health and trauma therapist and has a strong foundational knowledge of ME/CFS and Long Covid. Health Psychologists seek to help people cope with the emotional and psychological impacts of adjusting to living with chronic physical health problems, and to foster hope for the future. Rose-elle Work and Income Advocate Rose-elle is a social work student and joined our volunteer Outreach team in 2022. She moved into a part time Work and Income Advocacy role for us in 2023. Vacant Volunteer Coordinator We are currently recruiting for a Coordinator for our Volunteer Outreach Service. This is an important role and involves onboarding volunteers and matching these to clients who need practical or friendly support. Mell Office Administrator Mell joined us as volunteer Office Administrator in April 2025 to support our team. Mell became a part-time employee in October 2025. She responds to email and phone queries, looks after our library, helps prepare documentation, plus a wide range of other tasks. Hannah Accounts Administrator Hannah joined us in May 2021 to be our part time volunteer Office Administrator, later moving to an employed capacity. In January 2023, she changed focus to the Accounts Administrator role and now looks after our day-to-day financial accounts. She manages these tasks while living with ME/CFS and POTS. Tamara Social Media Coordinator Tamara joined us in this volunteer role in December 2024. Tamara posts content on our social media channels to raise awareness of ME/CFS, our services and guidance for living with ME/CFS and related conditions. Desiree North Canterbury Support Desiree has been a volunteer with us since March 2024 in a Client Outreach and Support role. She helps connect people in our ME/CFS community with others and the wider community. She also provides assistance for working through a next step, developing a special interest, or just catching up with a friendly call. Desiree also helps facilitate our group meetings in Rangiora.. Jordan Christchurch Support Jordan began volunteering with us in the Client Outreach and Supports role for Christchurch in July 2025. She has a BSci in Genetics and is currenlty doing a Masters in Nursing. Jordan is available to provide assistance for working through a next step, developing a special interest, or just catching up with a friendly call or visit. Rissa South Canterbury Support Rissa has provided advice around Work and Income benefits and allowances on a volunteer part time basis for us since February 2022. In the end of 2023, she moved to Waimate and is providing local support and facilitating gatherings in Timaru for people with ME/CFS. Vacant Mid Canterbury Support We are looking for a volunteer to be our Client Outreach and Support in Mid Canterbury. This position helps connect people in our ME/CFS community with others and the wider community. The volunteer also provides assistance for working through a next step, developing a special interest, or just catching up with a friendly call or visit. They may also help facilitate our group meetings in the area e.g. in Ashburton. Vacant West Coast Support We are looking for volunteers to be our Client Outreach and Supports on the West Coast. This position helps connect people in our ME/CFS community with others and the wider community. The volunteer also provides assistance for working through a next step, developing a special interest, or just catching up with a friendly call or visit. They may also help facilitate our group meetings in the area. e.g. Westport, Greymouth, Hokitika, Reefton. Andy Video Editor Andy joined us in November 2024 as a volunteer. He edits the recordings from our educational sessions so that we can share these on our YouTube channel. Stéphanie Seller of Donated Goods Stéphanie joined us in December 2022 as a volunteer to sell items that are donated to us on Trade Me. She manages the listings and sales interactions, and helps us increase our income. Jill Afternoon Tea Host Jill joined us in April 2022 as a volunteer. She home bakes delicious gluten free and dairy free treats for our afternoon teas at our group meetings. Volunteers We have a remarkable team of volunteers who contribute to our organisation or support people one-on-one. Some help with one-off projects and others help on a regular basis. Their support makes a real difference to the lives of the people in our ME/CFS community. FIND OUT MORE ABOUT VOLUNTEERING

Contact Form: First Name Last Name Email Phone Topics Tell us what you need help with SEND Thanks for query. We’ll get back to you shortly. Our Contact Details: For any enquiries, please contact us via the form above, or by email, text, or phone. Email: info@mecfscanterbury.nz Text: 020 4027 0176 Phone: 03 365 5887 Postal address: PO Box 10090, Phillipstown, Christchurch 8145 Our Office: Please ring to make a time to visit. The office is not always open as we are a part-time team, and often have appointments outside the office. Our office is located at: 71 Orbell St, Sydenham, Christchurch 8023 There is onsite carparking. Use park #7 or #8, or one of the visitor carparks. Christchurch Venue: Our monthly Christchurch in-person meetings are held at the lovely Mary Potter Community Centre. Address: 442 Durham St North, St Albans, Christchurch 8014 This venue is just north of Bealey Avenue and has 30 onsite carparks. It also has comfortable lounge chairs and padded seats, and a beautiful garden. To get familiar with the centre before you arrive, you may like to watch the centre’s walkthrough video. Rangiora Venue: Our Rangiora in-person meetings are currently held at The Skurr Centre. Address: 156 Ashley Street, Rangiora Showgrounds, Rangiora This venue has onsite carparks. Our Meeting Venues: Other Venues: We use other venues from time to time. Please check the event listing to confirm venue location. Join us: To receive support and /or information about ME/CFS from us on a regular basis, please sign up as a member (it is free). Please complete our membership form, either: Join online or Print PDF and post

Our Kaupapa Our Vision – Tā Mātou Aronga That every person with Myalgic Encephalomyelitis / Chronic Fatigue Syndrome (ME/CFS) and Long COVID in Canterbury and the West Coast lives the best quality of life possible Our Mission – Tā Mātou Whainga To improve the wellbeing of people, families and carers affected by ME/CFS and Long COVID by providing information, validation, clinical support, connection, practical support and advocacy. To improve the quality of care available for those affected by ME/CFS and Long COVID by providing education, direction, and support to health professionals and the wider community. Our Values - Ā Mātou Uaratanga Compassion We show compassion to every person affected by ME/CFS, including family and whānau.  Respect We foster partnerships based on mutual trust, treat every person with dignity and always maintain confidentiality.  Equity We are committed to removing health inequities and barriers.  Patient-centred We support our community with services and information based on evidence and experience, assisting each individual to design supports & management protocols that work for them.   Collaboration We work together constructively and creatively recognising each other's strengths, and those of other organisations, to get the best outcomes for our community.  We acknowledge Te Tiriti o Waitangi as a founding document in New Zealand and demonstrate a commitment and special obligation to its principles. 

About ME/CFS Myalgic Encephalomyelitis /Chronic Fatigue Syndrome WHAT IS ME/CFS GETTING DIAGNOSED DIAGNOSTIC CRITERIA SEVERITY ME/CFS AND LONG COVID

Newsletters In 2024, our newsletter will have been published for 39 years! Currently, there are six issues each year in February, April, June, August, October and December. The newsletter contains updates on the activities of the organisation, information about managing and living with ME/CFS, latest research, plus more. We welcome contributions. Members can elect to receive the newsletter by post and / or by email. VIEW PAST ISSUES SEND US A CONTRIBUTION

Complaint Process We are committed to providing appropriate and considerate support and advocacy for people affected by ME/CFS and to providing a positive working environment for our staff. We encourage anyone to get in touch with us to let us know if anything has not gone well so that we can put things right and improve for the future. We welcome this feedback in the form of a formal complaint, or as informal comments. Our definition of a complaint: An expression of dissatisfaction from an individual or a group with the standard of support, service, actions, policy, or position of MECFS Canterbury, or our employees or volunteers. How to complain: In the first instance, please contact the person that the complaint relates to. If the matter cannot be resolved, or if you would prefer, please prepare a written description of your complaint, and send to the Manager, or if the complaint relates to the Manager, send to the Chairperson. You will find our email and postal addresses on the Contact Section of our website. What to include in your complaint: What went wrong When and where it happened Who was involved What you want from your complaint Your name, address, and contact details (telephone and/or email). Unless you wish to remain anonymous and accept that this will result in limitations on our investigation and response. You have the right to expect that: Complaints will be treated with appropriate confidentiality. Information will only be shared with people necessary to complete the investigation into the complaint and to determine our response. You will always be treated with respect. At any point, all parties have the right to have their whānau support and/or supervisors and/or advocate present in any meetings related to the complaint. What happens when you complain? The person you have raised the complaint with will discuss the complaint with you within two working days of them receiving the complaint. Please be aware that the majority of our team work part time, so there may be a delay in your complaint being received. All complaints are reported to the Manager within 24 hours of receipt. For matters involving the Manager, the complaint will be reported to the Chairperson. A formal investigation and response process will be initiated if you or the person contacted require it: We may be in touch again to ascertain further information or facts and are likely to contact any other people involved. We will tell you when we plan to come back to you with a response. An independent mediator will be engaged if needed. We will provide a full and formal response in person and/or by letter if this is appropriate or requested. Our response will detail findings of our investigation and state what actions and changes have been put in place. If the matter is significant, the complaint and response will be tabled at the next Committee meeting in a confidential manner. What happens if I am not satisfied? If we are unable to resolve your complaint, you may take your complaint to the Health and Disability Commissioner or Charities Services .

Help a friend with ME/CFS If you know someone who lives with ME/CFS, your help and support can make an important difference to their lives. Ask them what would make things easier for them, and what support they would like. Perhaps prepare a meal, provide quiet company, help with housework or maintenance, or pay a bill. If you invite them to an event, consider how to reduce the energy required of them, provide a quiet space to rest, and be aware that they may need to cancel on the day if they are too unwell. Believe them. Learn about their experience and the illness. Remember to manage the support you give around your own needs. Possible next steps: Support your friend to join us so that they can receive our services. FILL OUT OUR MEMBERSHIP FORM Have any questions? Please reach out to us. CONTACT US Guidance for hosting and gifts:

Volunteer Outreach Services We have a growing team of wonderful volunteers in our Outreach Service who provide one-off or regular practical support for people affected by ME/CFS. Our kind volunteers help with tasks such as housework, dog-walking, gardening, friendly company, and technical support. This support can help clients to stabilise symptoms, manage obligations and domestic activities, and reduce isolation. We won’t always have a volunteer to match with you in your area, but if you let us know what your needs are, we can certainly try to find someone. All our volunteers have a clean result from a Police Check, are given information about ME/CFS, and sign confidentiality and other volunteer agreements. A quick note to set expectations of our Outreach Service... T here are some factors affecting the capacity of this service currently: It is coordinated by a part time volunteer, and sometimes the coordinator position itself is vacant. It takes time to onboard volunteers and then to match them with clients that need the help offered in the suburb needed. Volunteers do not always stay for long, as they may move onto employment or further study. However, please do put your name on the list if you are interested in this support. We can't guarantee we will find a volunteer for you, but it makes it possible if we know what your needs are. To access this service: To refer yourself to the Volunteer Outreach Service, sign up as a member and note on the form what help would be beneficial, and one of our team will be in touch. FILL OUT OUR MEMBERSHIP FORM CONTACT US If you are already a member, send us an email about the help you are needing.

Any advice, either explicit or implied, is not intended to replace the qualified medical advice that is necessary for each individual. Disclaimer Statement ME/CFS Canterbury / West Coast does not provide recommendations for any treatments for your particular situation on this website, on our social media, or in our handouts. Any advice, either explicit or implied, is not intended to replace the qualified medical advice that is necessary for each individual. Please discuss any lifestyle and treatment changes with your doctor first. ME/CFS Canterbury / West Coast does not accept any responsibility for any treatment undertaken by readers of any content, or for any error or omission in connection with an article or content, published on this website, or in our other material. We have no formal relationship with the activities and organisations that we link to. Links to these activities and information are included for convenience only. The inclusion of such links does not imply endorsement by ME/CFS Canterbury / West Coast of the linked website, or its provider, products and services offered. Readers are advised to take their own appropriate due diligence steps prior to engaging with the organisations, businesses and individuals listed. ME/CFS Canterbury / West Coast is not responsible for the currency or accuracy of content on information we link to.

Meal preparation can be a difficult task for people with ME/CFS. If possible, try to have some ready-made meals in the freezer or quick meal options for those days when you are very unwell or need to conserve energy for tomorrow's activities. We have curated a list of ready-made meals options below for pickup or delivery to your home. Easy Meals Meal preparation can be a difficult task for people with ME/CFS. If possible, try to have some ready-made meals in the freezer or quick meal options for those days when you are very unwell or need to conserve energy for tomorrow's activities. Consider cooking in bulk and freezing meal-sized portions. We have curated a list of ready-made meals options below for pickup or delivery to your home, or purchase at your supermarket. Not many would be affordable on a tight budget, but perhaps you can share with your whānau, in case they are in a position to purchase some meals for you from time to time. We hope to add supermarket bought easy-prep meal options as well soon. Please note that we made our best efforts to ensure the details were accurate when added, but we may have made some mistakes. Please double check details on the suppliers website before purchasing and do let us know if you discover an error or can suggest an additon. We are grateful to the following ready-made meal suppliers who have offered discounts for our ME/CFS community. See full details and conditions further below. Several suppliers also have discounts for first time purchases or offer specials regularly. Clean Meals - 10% discount EATL8R - 10% discount Kai 2 You - 10% discount Meal Prep - 10% discount My Kitchen Table - 15% discount Also worth highlighting in the list below: Nourish Oraka, a charity based in Shirley, Christchurch, offer meals for $7 each. Meals on Wheels may be an option for you. Ask your GP to refer you. Gluten free and dairy free options are available from Clean Meals, Fit Food, Health Kicks, My Kitchen Table, MYLK Food Store, Primal Kitchen, Richards Real Kitchen. Health Kicks offer low FODMAP options. DISCLAIMER: We have no formal relationship with the business activities listed on this website page. Links to these activities are included for convenience. ME/CFS Canterbury / West Coast is not responsible for the currency or accuracy of content on such websites and the inclusion of such links does not imply endorsement by MECFS Canterbury of the linked website or its provider, products and services offered. Readers are advised to take their own appropriate due diligence steps prior to engaging with the businesses and individuals listed. Meals on Wheels https://www.cab.org.nz/community-directory/KB00033364 Hot, nutritious meals for people who have difficulty preparing their own meals. Freshly made meals with a main and a dessert for 3, 4 or 5 days per week. Meals are subsidised in Canterbury and the West Coast by Health NZ and cost $8.70 each. Clients are invoiced at the end of each month and pay Health NZ Canterbury by monthly direct credit or by automatic payment each week/fortnight. Meals on Wheels (MOW) are available by referral from a General Practice team or other Health Professional for a person that meets the following criteria: unable to prepare a hot meal without assistance due to a medical condition or disability; have no family or whānau assistance readily available; need a delivered meal to maintain good nutrition and independence. Other restrictions may apply. For availability in other regions, visit https://info.health.nz/services-support/support-services/meals-on-wheels or search the CAB website. GLUTEN FREE, LACTOSE FREE, VEGETERIAN, DIABETIC, MINCE, PUREED AND SOFT OPTIONS ARE AVAILABLE. Delivery Details: Free delivery around noon each work day by volunteers, to Christchurch, Lincoln, Kaiapoi, Rangiora, Ashburton, Greymouth, Reefton, Hokitika, and some rural areas. Discount Offered - Nourish Oraka https://nourishoraka.com Affordable healthy meals made by a community group in Shirley, Christchurch. Fresh and frozen meals and soups. Limited range available. Meals from $7 (extra 50c if you don't intend to return the container provided), soup is free or $3. Some items are freshly cooked each Monday and Wednesday and refrigerated for pick up. Unused meals are then frozen and offered for later purchase. GLUTEN FREE, DAIRY FREE AND VEGETARIAN OPTIONS AVAILABLE. see https://nourishoraka.com/products/dietary-options. Delivery Details: Pickup available from in store, 27 Acheson Ave, Shirley at limited times on Monday and Wednesday, or pre-ordered frozen pick-ups are available anytime at Riverlution Pantry, 46A Vogel St, Richmond. They are trialling $5 delivery on Mondays to addresses within 5km. Contact ME Respite https://merespite.org.nz to organise delivery by volunteers within greater Christchurch. Discount Offered - BBQuick https://bbquick.co.nz Real food, made properly — no shortcuts. Freshly made frozen full-sized meals, soups and desserts. Pricing starts at $14.49 per meal. Ready-to-go packs or pick-n-mix to build your own pack. VEGAN AND VEGETARIAN OPTIONS AVAILABLE. Delivery Details: Shipped nationwide from Dunedin with same or next day dispatch. Example shipping fee for 8 meal pack is $14.50 for South Island and $19.50 for North Island delivery. Discount Offered SuperGold Card holders are eligible for $10 off every BBQuick order over $99. Balance by Sim https://balancebysimo.co.nz Ready made meals for a healthy lifestyle by award-winning chef. Freshly made main meals. Subscription or casual pricing starts from $52.00 for minimum of 3 meals per week. GLUTEN FREE, KETO, VEGETARIAN, LOW CARB AND DIABETIC OPTIONS AVAILABLE. Delivery Details: Delivered to your door in the Christchurch city area for $7 per delivery. Order by Sunday for Wednesday delivery. Discount Offered - Clean Meals https://cleanmeals.co.nz Eating clean doesn't need to be bland. Freshly made meals, breakfasts, and snacks. Meals are chilled not frozen. Prices start from $15.50 per meal. Subscriptions and one-off orders available. VEGETARIAN, VEGAN, GLUTEN FREE, DAIRY FREE, NUT FREE, SHELLFISH FREE, SOY FREE, SPICY AND BENSON DETOX OPTIONS ARE AVAILABLE. Delivery Details: Pickup available in Christchurch. Nationwide delivery to your doorstep on Tuesday afternoon. Rural delivery at own risk. The cut-off time to change your meal selections or place an order for the following week is the previous Thursday at 6pm. Discount Offered Use code MECFS25C for 10% off your order. Crisp and Vale https://crispandvale.co.nz Chef-made heat and eat ready meals. Made fresh and stored frozen. Freshly made frozen meals, sides, soup, and dessert. Main meals start from $20.00 serving 2 to 3 people. Casual orders. GLUTEN FREE AND VEGETARIAN OPTIONS AVAILABLE. Delivery Details: Pickup in Sydenham. Same day or next day delivery in Christchurch and surrounding suburbs for $12 within 15km radius, or $25 for up to 25 kms, with minimum spend of $60. Discount Offered - EATL8R https://www.eatl8r.co.nz Nutritious meals delivered to you. The Eatl8r menu changes weekly and with the seasons. Meals, soups, desserts with petite size meals starting at $13 and regular size at $15. Ingredient information provided. Delivery Details: Pickup in Waltham or delivered to Christchurch city suburbs for $6 or Canterbury for $11. Deliveries are made on Thursdays. Discount Offered Use code MECFS10 for 10% off your order. Eat https://www.eat.co.nz Home of fresh, ready to heat and eat meals delivered to your door. Freshly made meals, soups, desserts, and baking with regular sized meals (400g) starting from $13.50 and large (500g) from $15. Frozen potluck boxes and Tiddly meals are frozen. VEGETARIAN OPTIONS ARE AVAILABLE AND TEXTURE MODIFIDED PUREE MEALS ARE AVAILABLE that meet the International Dysphagia Diet Standardisation (IDDSI) Level 4 Puree for people who have difficulty swallowing or have digestive problems. Delivery Details: Delivered nationwide from Wellington with a $35 shipping fee to the South Island. Order by 11am for delivery next day. Discount Offered - Farro https://www.farro.co.nz Dinner made deliciously easy. Build your own meal bundle and care package. Family meals, frozen pizzas, sides, soups, sauces, and desserts. Heat and Eat meals start from $14.99, 2-3 serve meals start from $19.99. Also available to purchase are meal bundles and ready-to-cook options. VEGETARIAN OPTIONS AVAILABLE. Delivery Details: Delivered from Auckland to Christchurch and surrounding areas for $35. Order by Thursday 10am for delivery on Monday. Discount Offered - Fit Food https://www.fitfood.co.nz Healthier. Easier. Better. Fresh and frozen single serve meals, family meals, meal bases, sides, sauces, breakfast meals, and desserts. Fresh meals starting from $12.00. Frozen meals starting from $14.90. Family meals starting from $37.90. Subscription or casual orders. KETO, GLUTEN FREE, DAIRY FREE, VEGAN AND VEGETARIAN OPTIONS ARE AVAILABLE. Delivery Details: Pickup from Rangiora on Monday and Tuesday. Delivery fee within South Island is $12.50. Order by Thursday night for Tuesday delivery. Discount Offered - Freshchef.nz https://freshchef.nz Chef made. Hearty portions are sealed to lock in the freshness & flavour. Freshly made frozen meals and desserts. Meals start from $15.99 with most around $18.49. Order a subscription box or purchase one-off. GLUTEN FREE, VEGAN, VEGETARIAN AND KETO OPTIONS ARE AVAILABLE. Ingredient information provided. Delivery Details: Pickup in Rangiora or delivered nationwide the next day with shipping starting from $9.90. Free shipping on your first order. Discount Offered - Health Kicks https://healthkicks.nz When life happens. We have you covered. Fresh lunch and dinner meals changing each week. Plans start from $70.00 per week for 5 meals. Order meal packs by subscription or one-time purchase. MOST MEALS ARE GLUTEN AND DAIRY FREE. VEGETARIAN AND VEGAN OPTIONS ARE AVAILABLE. Delivery Details: Order by Monday evening for delivery in Christchurch, Timaru and Ashburton on the following Monday. Shipping within Christchurch around $7. Do not deliver to rural addresses. Discount Offered - Healthy Kiwi Dinners https://www.healthykiwidinners.co.nz/ Roast dinners and more that bring comfort, warmth and satisfaction. Frozen and fresh meals, salads, sandwiches, soup and desserts. Fresh meals from $14 and available in three different sizes. Frozen meals are $14 each. Bulk pricing specials. Order by phone. GLUTEN FREE AND VEGETARIAN OPTIONS AVAILABLE. Delivery Details: Pickup in Woolston or delivered to Christchurch area only for around $8 on minimum order of $30. Discount Offered - Just Good Food https://justgoodfood.co.nz Want natural, home-made meals without the fuss of making it? Frozen meals and desserts. Regular meals $12.00, large mains $14.00, Desserts are $10.00. Ingredient information provided. Delivery Details: Christchurch delivery only with $5 fee for minimum order of $40. Free delivery for orders over $100. Order by 2pm Tuesday for delivery Thursday. Discount Offered - Kai 2 You https://www.kai2you.co.nz Ready to heat and eat meals. Made with love. Fresh meals, frozen pies and sausage rolls, soups, scones and desserts. Regular meals from $15, petite meals $11, soup $5. No subscriptions. New menu every week. Gift vouchers are available. Ingredient information available. Delivery Details: Pickup in Papanui or delivered to greater Christchurch with $6-$8 per delivery, based on a minimum order value of $30. Discount Offered Use code MECF10 for 10% off. Supergold card holders get 14% off with code super14. MYLK Food Store https://mylkfoodstore.com From my little kitchen to yours. Handcrafted nutritious meals ready in minutes. Freshly made meals, soups, sides and desserts. Soups start from $9, main dishes from $9.90 (single 200g size). Menu changes each week. One-off orders. Gift vouchers available. GLUTEN FREE, DAIRY FREE AND VEGATERIAN OPTIONS AVAILABLE. Delivery Details: Delivered from Napier to the South Island for $25. Cannot deliver to rural addresses. Order before 4pm on Tuesday for delivery following Tuesday. Discount Offered - Meal Box https://www.mealbox.nz Chef crafted meals. Save time and energy. Freshly made main meals that are flash frozen, and breakfasts. Main Meals from $15.99 each. Breakfast add ons are $9.00. Purchase one-time or on subscription. KETO, LOW CALORIE AND PROTEIN+ OPTIONS AVAILABLE. Ingredients information provided. Delivery Details: South Island shipping cost is $29.99, and North Island is $14.99. Minimum of 5 meals need to be ordered. Next day delivery. Discount Offered - Meal Prep https://mealprep.nz High-protein meals—no prep, no stress. Just heat, eat, and enjoy! Freshly made breakfast meals, lunch and dinners. Lunch and dinner from $14.90. Care packages and gift vouchers available. DAIRY FREE, VEGAN, PLANT BASED AND VEGETARIAN OPTIONS AVAILABLE. Delivery Details: Delivered to the South Island within two days for $28. Discount Offered Use code MECFS10 for 10% off first order of 3 different meals above $50. Not available on subscriptions or meal plans. My Food Bag – Ready Made Meals https://www.myfoodbag.co.nz/ready-made-meals Award winning. Fresh, Ready-Made Meals. Freshly made meals, soups and dessert. 18 meals to choose from every week including homestyle favourites and healthy options. Order in bulk from 4, 6, 9 or 12 meals per week. Pricing starts from $72 for 4 meals ($18 per plate). Purchase on subscription or one-off order. Ingredient information provided. Delivery Details: New Zealand wide delivery $15. Delivered to your door on Saturday, Sunday or Monday depending on your area. Discount Offered - My Kitchen Table https://mykitchentable.nz Chef quality meals proudly made fresh and frozen in Nelson. Freshly made frozen meals, soups and meal boxes. Soups from $9.99 each, single mains from $12.99 and double from $19.99. Meal Boxes start from $89.00. Also available in selected Fresh Choice and New World supermarkets. GLUTEN FREE, DAIRY FREE, VEGAN AND VEGETARIAN OPTIONS AVAILABLE. Delivery Details: Delivered from Nelson to Canterbury and West Coast $14.90 per order. Orders made by noon are normally delivered the next day. Discount Offered Use code MECFS15 for 15% off. Not available on specials. Pasta Vera https://pasta.co.nz/product-category/retail-range/ready-meals/ Locally made lasagne, filled pasta, and ready meals. Lasagne, pasta and other meals. Meals from $9.49. VEGETARIAN, VEGAN, GLUTEN FREE AND DAIRY FREE OPTIONS AVAILABLE. Delivery Details: Available from selected supermarkets and the factory store in Wigram. Discount Offered - Primal Kitchen https://primalkitchen.co.nz All natural. Grain free. No refined sugar. Soy free. Freshly made meals, frozen meals, meal packs, subscriptions, family packs, snacks and treats. Frozen Meals start from $14.95, frozen subscriptions start from $69.95 per week, Random selection of frozen meals are $15.25. Gift Vouchers available. GLUTEN FREE, DAIRY FREE AND KETO OPTIONS ARE AVAILABLE. Delivery Details: Delivered from Porirua, Wellington, to South Island for $35. Order on Friday for delivery on following Tuesday or Thursday. Discount Offered - Richards Real Kitchen https://www.richardsrealkitchen.co.nz Delicious fresh and frozen heat and eat meals in single and family size. Fresh and frozen meals, soups and desserts. Meals from $14 each for a single serve (large by weight, volume and protein), family-sized from $39. One-off orders. Gift vouchers available. GLUTEN FREE, VEGAN, DAIRY FREE AND VEGETARIAN OPTIONS AVAILABLE. Fewer processed additives. Delivery Details: Pickup from Wigram or delivery fee from $5 for Christchurch and surrounding areas. Order by 11am for same day delivery. Leave a chilly bin on the doorstep for delivery. Discount Offered - Strength Meals https://strengthmealsco.co.nz/ High protein, macro balanced meals formulated by nutritionist Frozen meals and chilled or canned soups. Soups $5.50 and meals $13.50. VEGETARIAN, VEGAN, GLUTEN FREE, DAIRY FREE, LOW SUGAR OPTIONS ARE AVAILABLE. Delivery Details: Only available from Woolworths supermarkets. Discount Offered - Timata https://www.timata.nz Tīmata provides easy access to affordable, nutritious ready-made meals. Fresh meals and desserts purchased in bulk. Six meals for $79.98 ($13.33 each) or 8 Meals for $99.98 ($12.50 each). Subscription, with variable weekly options. Timata provides additional supports designed for the Enabled Good Lives disabled community including delivery of medications and groceries, and a platform to connect providers with members. Delivery Details: Free delivery nationwide from Invercargill, excluding rural delivery addresses. Delivered overnight or on the day selected. Discount Offered - Traiteur https://www.traiteur.co.nz/order/heat-eat Homemade happiness, delivered to you. Heat and eat meals, soups, salads, sweet treats, and butchery meat. Heat and eat meals start from $14.50, soups $10.50, salads from $7.50, weekly menu starts from $21.95. treats from $4.95. One-off orders. VEGETARIAN OPTIONS ARE AVAILABLE. Delivery Details: Pickup from Papanui or delivery in surrounding neighbourhood on Tuesday, Thursday, and Friday. Discount Offered -

It is incredibly challenging living with a disabling chronic illness like ME/CFS as it significantly reduces our options and the quality of our life. It is natural that we would grieve the losses and find it difficult to cope with at times, especially if we are very unwell and not receiving much support. There are services and strategies that will help you to cope. Mental Wellbeing It is incredibly challenging living with a disabling chronic illness like ME/CFS as it significantly reduces our options and the quality of our life. It is natural that we would grieve the losses and find it difficult to cope with at times, especially if we are very unwell and not receiving much support. Find and develop strategies that help you cope: Schedule in activities that you enjoy or that help you feel connected to others. Stress will worsen any illness, and ME/CFS is no exception, so look for ways to minimise stressors. Allocate time for friendships with people who understand and care. Explore practices like mindfulness and self-compassion (see Strategies section below). Talk to your doctor about accessing counselling or other mental health services (see section below). Consider coming along to our in-person and online meetings , or joining our Facebook support group , to connect you with people who understand about life with chronic illness. We offer some suggestions for accessing counselling and developing strategies below. There are a range of mental health helplines and support services available in New Zealand and many of them are free. Give yourself permission to use them if you need to. The Mental Health Foundation of NZ provides a list of support options here . Need to talk? Free call or text 1737 any time for support from a trained counsellor. The Health Info website provides information about 'Getting help for a mental health issue' from Health NZ. This describes some of the mental health supports available in the South Island, including those available through your GP. To see a counsellor privately, you may be eligible for financial support to cover the fees from Work and Income, even if you are already receiving a Disability Allowance (see section below). Accessing mental wellbeing support Questions to ask a prospective therapist It is appropriate to ask a prospective service or therapist some questions before you start working with them, or during the first session. Consider asking: Ask what they understand about ME/CFS, or the chronic illnesses you have, to confirm that it matches current international guidance e.g. are they aware of the ME/CFS guidance on Health Info , from NICE (UK) or CDC (USA)? Are they familiar with the impacts of living with an invisible chronic illness which changes daily life and has no approved treatment? Describe what you are wanting support with and ask them to confirm they have relevant experience and interest in supporting you. You may have identified that you want support with issues, such as stress and uncertainty, adjustment, stigma, hopelessness, sleep problems, relationship challenges, grief and loss, identity, parenting, anxiety, and other mental health problems. Confirm what the funding arrangements are for the therapy. Confirm that the therapy can be offered in a format that meets the severity of your illness e.g. telehealth, phone, their office, your home, text. Wellbeing services through your medical centre Many General Practice clinics now have Health Improvement Practitioners (HIPs), Health Coaches and Support Workers through the Access and Choice programme . These team members are available to deliver a wide range of mental wellbeing support and tools, without long waits and often on the same day, and the services are free. Health Improvement Practitioners (HIPs) are experienced mental health clinicians who work with people of all ages and their whānau. They may have a degree in psychology, psychotherapy, mental health nursing, social work, occupational therapy or be a DAPAANZ registered counsellor. HIPs help people with any issues impacting on their health and wellbeing. Sessions are brief (15-30 minutes), normally in-person, and focus on what is important to you, today. At your first session you will get some strategies and a plan. There are no limits to how often you can see the HIP. Talk to your GP or ring your medical centre to find out the best way to get seen by a HIP who has an understanding of ME/CFS and life with chronic illness. View the Map of practices in Canterbury that have a HIP available. Other Brief Intervention Talking Therapy (BITT) options are also usually available. Ask your medical centre to refer you for free short-term support with your mental wellbeing. BITT therapists are registered mental health professionals and telehealth options may be available. Counselling by telehealth with Pūawaitanga If you are wanting to try some talk therapy, you may want to consider the short-term counselling offered via telehealth by Pūawaitanga. It is free for people over 18 who are on a Work & Income benefit or who hold a Community Services Card. If you don’t meet the criteria for free services, you can also pay to access the service. The sessions are offered through phone or video call between 9am-9pm, 7 days a week. There is no waitlist and first appointment is usually within five days. The number of sessions is flexible, depending on need. Pūawaitanga have confirmed they have counsellors who have experience offering support for long term health concerns, and that this can be requested in the referral. Self-refer through their website www.puawaitanga.nz or call 0800 782 999. Ask to be assigned with one of their trained professionals who is familiar with the impacts and grief of chronic illness. Counselling for under 25s with Gumboot Friday Gumboot Friday provides two free counselling sessions for anyone aged 25 and under who needs the support of a qualified practitioner, including counsellors, psychologists, psychotherapists, and art therapists. You can search their directory and select up to three counsellors who you’d be willing to talk to and then send them a message. Sessions can be face to face, online or by phone. “Remember, there’s no shame in asking for help – it’s just a conversation.” Aoake te Rā Aoake te Rā , also known as the Bereaved by Suicide Service, is a free service that gives 6 to 10 free sessions to support individuals and whānau to navigate life after suicide loss, whether recent or a long time ago. If you have lost someone to suicide, it may be impacting your physical health as well. Experienced therapists can support you to honour the grief and to explore finding a place for it. Private Counselling and Psychologists You can find a counsellor through the directory from the New Zealand Association of Counsellors (NZAC ). You can search for counsellors in your region and what they specialise in e.g. chronic illness, chronic fatigue syndrome. Most counsellors can offer telehealth sessions. You may have to pay part or all the cost. Health Psychologists seek to help people cope with the emotional and psychological impacts of adjusting to living with chronic physical health problems, and to foster hope for the future. Search the NZ Psychological Society directory or use a search engine to find the websites of psychologists. Employee Assistance Programmes (EAP) Some employers offer employee assistance programmes (EAP) to their employees and this may also be available to family members. An EAP is a confidential service that your employer pays for to give employees access to qualified, registered and experienced professionals. An EAP therapist can help you talk through issues affecting your wellbeing. Talk to your manager or human resources representative about whether your employer offers an EAP. Funding from Work and Income You may be eligible to apply to have the costs of ongoing mental health support covered by the Disability Allowance (DA) or the Temporary Additional Support (TAS) allowance from Work and Income. You don’t have to be on a benefit to qualify for the DA, but you and your partner cannot earn more than set income limits. The TAS has both income and asset tests and needs to be applied for every 3 months. Further Information About Services The Family Services Directory from MSD also lists a range of mental health services. Additional resources from the Mental Health Foundation of NZ include: Support for Myself is a list of resources including strategies for recovery. Accessing Mental Health Services covers finding a GP, community mental health services, how to find a therapist or professional, and finding a therapist privately, and community support groups. Developing strategies for mental wellbeing Reasons for prioritising self-care strategies Looking after our mental wellbeing often helps our symptoms to stablise and our health to improve. Low mood can sometimes be part of post-exertional malaise (PEM), so if the PEM episodes can be reduced, your mood may improve as your symptoms become more stable. Use our guidance for Activity Management to pace as well as possible given your circumstances. With ME/CFS and Long Covid, our autonomic nervous system might become dysfunctional, or dysregulated. This autonomic system includes our sympathetic nervous system (fight or flight) and parasympathetic nervous system (calm/rest/digest). Your body may have trouble moving into the rest state, which can make your body feel that it is in danger or anxious. Along with our tips at the top of this page, it can be really helpful using mindfulness, breathing, gentle stretches or relaxation techniques during each day to calm down your nervous system. Self-directed Online Courses and Resources There are many courses and online resources that you can explore at your own pace. A selection of courses... Free courses and resources for New Zealanders covering anxiety, depression, and more www.justathought.co.nz/courses Free and paid content from Breathworks, including mindfulness for chronic illness www.breathworks-mindfulness.org.uk/listing/category/self-guided-courses Other resources... The NZ Health App library from Healthify , highlights apps for mental health and wellbeing, mindfulness, and more. Some apps are free, others have a cost. Search our library catalogue for books that might support your mental wellbeing. We can post books out to you at not cost. Self-Compassion Self-compassion is a vital practice that can help us to reduce stress and increase our ability to enjoy what we can in difficult circumstances. Self-compassion is treating ourselves with the same care, kindness and concern that we would give a friend, when they are in pain or difficulty. It involves exploring soothing touch and soft vocalisation which release oxytocin and endorphins and help to reduce cortisol and relieve pain. Self-compassion also involves setting appropriate boundaries to protect our property, our time, or our emotional, mental and physical well-being. Kate Brandram-Adams, from Mindfulness North Canterbury, presented a workshop for us on this topic. Watch the recording here . For more information: Dr Kristin Neff website: www.self-compassion.org/self-compassion-practices Mindfulness Mindfulness is a practice that can help us to cope with the impacts of living with a chronic illness such as ME/CFS. It may enable us to notice changes to our symptoms sooner and give us an opportunity to bring a more compassionate response, rather than pushing through. It can also be useful for taking our attention away from our symptoms and may help to calm our autonomic nervous system (ANS). Di Robertson, a mindfulness mentor, has previously led a presentation and practice session for us. Watch this on YouTube. For more information: Mindfulness on Healthify healthify.nz/hauora-wellbeing/m/mindfulness Mindfulness Apps: www.headspace.com www.insighttimer.com Mindfulness Training App: www.themindfulnessapp.com Courses: MBSR (Mindfulness Based Stress Reduction ) Finding Resilience Elizabeth Hamilton, a social worker and counsellor, has talked to us about finding resilience when debilitating illness brings many changes to our lives, along with loss, and grief. Being aware of our circle of control and approaches for living through and with loss and grief can make a difference. We invite you to watch the recording of Elizabeth's session on YouTube. Te Whare Tapa Whā Te Whare Tapa Whā is a wellbeing model developed by leading Māori health advocate Sir Mason Durie in 1984. The model describes health and wellbeing as a wharenui/meeting house with four walls. These walls represent taha wairua/spiritual wellbeing, taha hinengaro/mental and emotional wellbeing, taha tinana/physical wellbeing and taha whānau/family and social wellbeing. Our connection with the whenua/land forms the foundation. When all these areas are in balance, we thrive. When one or more of these is out of balance our wellbeing is impacted. Occupational Therapist Sarah Phipps led a presentation and workshop for us and highlighted some specific strategies for people with ME/CFS, including finding ways to live with loss. You can watch the presentation on our YouTube channel.