Physical Health - The Wellness Wheel

Carla Cook, LCSW, Healing Solutions Family Therapy Center Clinical Manager

In our last blog, we examined the wellness wheel, a visual representation of seven dimensions of wellness. The categories promote self-evaluation and ways to enhance overall quality of life while focusing on living a life of meaning and purpose, adopting a balanced lifestyle, and reaching your full potential. Now we shall explore the physical dimension of the wellness wheel, which includes physical activity, nutrition, sleep hygiene and self-care.

Eating healthy, regular meals and staying hydrated can improve energy and focus throughout the day. Research shows that diet and mental health are closely linked, and that a healthy diet can improve mental health symptoms and overall wellness. Moderating caffeine and alcohol intake and examining the effect on mood and well-being can be helpful. Nutritional deficiencies, such as magnesium, vitamin B12, B9 (folate) and zinc, may increase mental health symptoms of anxiety, depression, fatigue and irritability. A diet optimal for brain health includes adequate building blocks for neurotransmitters, omega-3 fatty acids, is anti-inflammatory and fosters healthy neurochemical production. Choose nutrient dense whole foods that contain plenty of these nutrients, like the Mediterranean diet.

Make sleep a priority. According to the National Institute on Health (NIH) Sleep deficiency can cause problems with learning, focusing and reacting. It can delay effective decision-making, solving problems, remembering things, managing emotions/behaviors and coping with change. Tasks may take longer to execute, reaction time is impaired and more mistakes are made. Sleep deficiency has also been linked to depression, suicide and risk-taking behavior. Blue light from devices and screens can interfere with falling asleep, so limit blue light exposure from phones, tablets or computers at bedtime.

Physical activity improves cognitive functioning, mental health, memory and may reduce the development of neurological conditions. Exercise increases oxygen saturation and blood vessel growth in areas of the brain and enhances social, physical and intellectual performance. Evidence also suggests that physical activity alleviates symptoms associated with mild to moderate depression, improves self-image, social skills and cognitive functioning; reduces the symptoms of anxiety; alters physiological response to stressors; supports enhanced sleep and is associated with improved mood and quality of life. Physical exercise and yoga may also help in the management of cravings for substances, especially in people who may not have access to other forms of therapy. Just 30 minutes of walking every day can boost your mood and improve your health.

Self-care means taking the time to do things that improve physical and mental health by managing stress, which lowers the risk of illness, and increases energy. Explore relaxation or wellness programs, which may offer meditation, muscle relaxation or breathing exercises. Schedule regular times for enjoyable healthy activities, such as listening to music, reading, spending time in nature and engaging in low-stress hobbies. Set goals and priorities. Learn to say "no" to new tasks if you start to feel overwhelmed and try to appreciate your accomplishments at the end of the day. Practice gratitude by reminding yourself daily of things you are grateful for. Be specific. Write them down or review in your mind.

Stay connected. Reach out to friends or family members who can provide emotional support and practical help. Working with a professional for additional guidance is beneficial and facilitates goal setting, adjustments and self-care when taking steps to accomplish lifestyle changes.

Carla Cook, LCSW 97838, is a Clinical Manager at Healing Solutions Family Therapy Center.

Mental Health Matters - The Wellness Wheel

Wellness and Mental Health by Carla Cook, MSW, LCSW, Clinical

Manager

May is Mental Health Awareness Month. Mental Health Awareness Month was established in 1949 to increase awareness of the importance of mental

health and wellness in Americans’ lives and to celebrate recovery from

mental illness.

In honor of Mental Health Awareness Month, we will begin exploring practices that support the concept that balance is the key to wellbeing. Each month we will be examining specific aspects of the wellness wheel and how we can enhance and optimize each category to facilitate mental and physical health.

The wellness wheel is a self-exploration tool designed to support the wellness journey. It provides a visual representation of the seven dimensions of wellness to assess progress in each category and to thoughtfully consider how each dimension impacts your life. By examining each area of the wellness wheel, you can identify ways to enhance your overall quality of life, improve your health, focus on a well-rounded, healthy lifestyle, achieving a life of meaning and purpose and reaching your full potential.

Dr. William Hettler, co-founder of the National Wellness Institute developed the seven dimensions of wellness in 1976 as an integrated approach to wellness. The dimensions of the wellness wheel include physical, emotional, intellectual, spiritual, environmental, social, and occupational wellness. These dimensions are interconnected categories that individually contribute to achieving a balanced life.

The physical dimension of the wellness wheel pertains to your physical

health. It involves all aspects of physical activity, balanced nutrition, sleep

hygiene, self-care, and tending to your physical health with appropriate

medical attention when necessary.

Emotional Wellness refers to your feelings and emotions. What are your

emotional responses? Can you effectively identify, understand, and express

your feelings? By cultivating a foundation in emotional health, you are better

equipped to adapt to any transitional life events and more effectively

moderate stress. Take care of your emotional wellness by sleeping enough,

speaking to a therapist, or asking for help when you are in need, and

regularly evaluating your stress management techniques.

Intellectual wellness focuses on lifelong learning, broadening your

knowledge, and skill building. It encourages you to maintain an open mind,

cultivate curiosity, learn, and engage in creative activities to ensure your

mind stays healthy and active. Reading for pleasure, staying updated on

social and political issues, or mentoring others fall under the intellectual

wellness category.

Spiritual wellness concerns the core values, beliefs and ethics that inform

your actions and guide you through life. Spiritual wellness supports self-

examination and exploration of your purpose and meaning in life while

providing an opportunity to engage with a higher power. Spiritual wellness

supports the establishment of community bonds, whether through a religious

system, communing with nature, or practicing mindfulness and meditation.

Environmental wellness refers to the role your surroundings play in your

overall well-being. From a micro level within your own home environment to

a global scale, our physical environment impacts our mental health. It has a

massive impact on our mood and how we live our lives. Environmental

wellness focuses on the way you interact with your environment such as your

home, school, or workspace.

Organizing, decluttering, recycling, and completing household tasks are all

ways we can contribute to promoting a cleaner, more organized, and more

peaceful living space. Staying environmentally aware by educating yourself

and creating spaces that contribute to constructive emotions are other ways

to focus on your environmental wellness.

Social wellness examines the quality of your relationships with others.

Keeping a strong social support structure helps you feel connected and is

significant to your social wellness while moderating feelings of stress,

isolation, loneliness, or even depression.

Participating in group activities with family or friends, joining organizations,

remaining open to new connections, and nourishing respectful and

meaningful relationships is fundamental to maintaining healthy social

wellness.

Occupational wellness is the dimension that focuses on the fulfillment you

experience in your work and how financial stability impacts your life.

Investigating job satisfaction, finances, and career ambitions can support

your occupational wellness. Planning, maintaining financial health, and

finding a fulfilling profession all fall under this category.

The wellness wheel promotes self-examination, progress evaluation and identification of barriers. When establishing wellness goals, it is helpful to consider all seven dimensions of wellness and reflect on how each one impacts your life. Is there a certain area you are struggling with more than others? Do you feel any imbalances in your wellness wheel? This will help you gain more clarity into the wellness aspects to prioritize and identify areas that might benefit from more attention.

The goal of the wellness wheel is to examine yourself, evaluate progress, and

identify any barriers to living a more fulfilling life. Working with a professional

to gain additional guidance is a huge benefit when it comes to our personal

wellness journey and can help you with goal setting, life adjustments, and

taking the necessary steps to accomplish any lifestyle changes you set out to

achieve.