Unit 10 Final Blog Posting
My current numbers are the same as the beginning of the course physical-8, mental-9, and spiritual-7. Overall I do not want to increase my numbers in any of my areas until after six months. To do it now seems a bit premature for me. I feel as though I need this amount of time to test myself to ensure that I am keeping with my wellness program. So far I have been in somewhat of a controlled environment where I have had this course to help keep me accountable. The true test will be the days, weeks, and months ahead when there will be no one other than me who will know whether or not I am staying true to myself.
I have definitely made progress in each area; however I am still far away from being where I want to be. I am most happy with my continued progress in my faith and spirituality. Church and fellowship are enjoyable and I look forward to participating; I do not wake up on Sunday mornings thinking, “oh I have to go” rather “oh I want to go.” I am still exercising and have begun working on my flexibility with my new pilates dvd. It has been interesting to say the least. My body does not like moving in certain directions or holding a variety of poses for very long. I am sure anyone who would happen to catch me in the middle of the workout would get quite a chuckle. I am still doing my daily meditations and finding them easier to do; meaning it takes less time for me to settle and relax. Also next semester I am enrolled in a stress management class, which I am looking forward to and I think it will be partially an extension of this class. I have definitely improved my wellbeing through the duration of this course and I am looking forward to continuing to improving myself. I have recognized the importance in taking care of myself before I can be effective in helping others. I have found many things rewarding in taking this course. I enjoyed sharing my experiences with others and being able to read theirs and comment. It was immensely helpful because it felt like we were going through all of the ups and downs together although miles and states separate us. I am glad that I can actually take away things from this class and apply it to my life. The knowledge and experience will definitely be used after class is over, unlike some of my other classes where I just want to get through them and be done. The only true struggle that I found myself having with the class was all of the writing which was required. But in hindsight, I think it was important for me to have to write so much, this subject matter can be deep and intense, so it proved to me and the professor that I had comprehension. I think this class has helped me to understand the importance and connection between “practicing what I preach” and “leading by example.” Having better health and wellness will help me to be more of an efficacious professional when counseling and encouraging others to better themselves.
Tuesday, February 16, 2010
Monday, February 8, 2010
I Introduction:
Why is it important for health and wellness professionals to develop psychologically, spiritually and physically? What areas do you need to develop to achieve the goals you have for yourself?
Health and wellness professionals are in an extremely unique position; they not only have the education and training to provide their clients, but also the ability to share their own invaluable personal experience. This remarkable capacity places both the professional and the client in a situation which both can benefit from the reciprocation of personal goals, testimonies, and struggles in striving for overall optimal health in mind, body, and spirit. “Practicing what one preaches” and “leading by example” are very clichéd, but rather true; they aide in fostering an environment which is more conducive to mutual respect, less miscommunication, and greater rapport. Health and wellness professionals whom truly believe in their provision of information and possesses genuine concern for the patient would also be committed to their own wellness.
All aspects of my health need either slight adjusting or major overhauls in order to achieve the goals I have for myself. Physically, one problem area deals with my adversity to the taste of some of the greatest and nutritious foods. I try to counter this by taking multi-vitamin daily and occasionally trying foods which I know I do not like in hopes of having a change in my palate. I would also like to increase my flexibility and muscle tone. Psychologically, I need to clear my mind of its random thoughts and replace them with more positive, productive ones. One of the improvements I would like to make would be the procurement of less mental activity especially at bedtime. I think if I could begin to do more breathing exercises or meditation prior to bed, it would aide me in falling asleep faster and feeling refreshed in the morning. Also there is excess stress in my life which needs to be more effectively managed and reduced. I have over the last ten years strayed away from all connections and connotations involving spirituality. I know my heart’s desire is to reconnect with my Christian roots and to rekindle and renew my spirituality.
II Assessment:
How have you assessed your health in each domain? How do you score your wellness spiritually, physically, and psychologically?
I found doing my assessment was slightly difficult because I do not like to point out my flaws. I know they are there and I usually overcompensate in other areas of my life to make up for deficiencies in others. In reflecting upon my three aspects of health: mental, physical, and spiritual, I find that spiritual is the one category in which I need the most improving. I rated myself as a 7. A great deal of this has to do with my experiences in the religion realm. I grew up going to many different churches all within the Christian denomination, but there were never any consistencies in where I would be taken by my parents. In becoming an adult, I started to explore my faith on my own and believe I now have the best grasp on what I want and need. I am less about conformity and rigid adherence to religious protocols. I want to provide myself and environment where God is celebrated, people are uplifted, and judgments are left at the door. My physical health stands around an 8. I engage in exercising and eating healthy on a daily basis. Finally I think my strongest is my mental state with a 9. I have dealt with many struggles and challenges in my life which has helped in strengthening my mental capacities for dealing with stress and change.
III Goal development:
List at least one goal you have for yourself in each area, Physical, Psychological (mental health) and Spiritual.
Physically, I want to have better muscle tone and flexibility which would help my bones and joints to become stronger and provide a better foundation for lessening my risks of osteoporosis and other bone and joint ailments as I age. I want to be able to easily touch my palms to the ground when I bend over and I want to be able to see slight muscle definition in my arms and legs without flexing. Psychologically, I want to have more control over my mental activity. This includes stress, being more positive, and practicing more compassion. Spiritually, my goal is to be able to continue flourishing in my faith, to engage in more positive spiritually fulfilling activities, and to be able to place my head on my pillow at night and know I am living each day to the fullest with no regrets in my behavior, language, or thoughts.
IV Practices for personal health:
What strategies can you implement to foster growth in each of the following domains; Physical, Psychological, and Spiritual. Provide at least two examples of exercises or practices in each domain. Explain how you will implement each example.
I have the intention of adding a light weight, high repetition workout to my regular exercise on Monday, Wednesday, and Friday. In order to work on my flexibility I have downloaded several mini-workouts which are yoga and pilates based. I will do these exercises on Tuesday and Thursday during the week. Mentally I want to continue to do Dacher’s Loving-Kindness exercise which I incorporated into my day after my physical workout. I have noticed already in the last few weeks, a significant change in my mood and tolerance. I am gaining more patience and I have begun to minimize the intensity of my cynical sarcasm. I am learning I can still be humorous, but it does not have to be at the expense of others. I want to continue writing down my random thoughts throughout the day; this has been beneficial in clearing my head and allowing me to focus and concentrate during specific times. Also in reading a classmate’s blog, I decided to use one of his suggestions which is journaling. Although I write a great deal for school, I think this will be a great tool to use in stress relief and can be read in future for motivation. Spiritually, I have finally found a church that I enjoy attending, and I am beginning to close up the gap I had with my faith. This is amazing, and I have needed it for a while. Additionally, I am working on strengthening my current friendships and ridding myself of unnecessary ties to individuals who weigh me down. I am also making connections with women from church. They seem devoted to their faith and I think if they and I can bond through faith, this would be incredibly beneficial in helping me with both the psycho-spiritual and interpersonal aspects of my life. I want to continue attending church regularly and to also put myself out there in volunteering for activities which will humble me, help others, and provide some inner peace and satisfaction. I will go to Sunday morning services, participate in Monday night women’s Bible study, and also to pray more than just at night or before a meal.
V Commitment:
How will you assess your progress or lack of progress in the next six months? What strategies can you use to assist in maintaining your long-term practices for health and wellness?
I recognize lifestyle changes are sometimes drastic to the body especially when all three aspects of health and wellness are targeted at once. I think I will not see drastic results immediately, rather more slow and gradual. I have to understand this so I do not become discouraged and give up; it will take daily commitment and practice to bring about sustained health improvements in my life. The easiest area that I will be able to see progress and change will be physically. It will require merely looking into the mirror or being able to stretch and touch the floor or my extremities with little trouble or strain. Mentally and spiritually I will have more difficulty in ascertaining quantitative results. One thing I will have to use as a “measuring stick” will be feedback that I hope to receive from family and friends. I want them to notice if I have progressed and to then comment. I am not making these changes for them or to get praise. I want them to be positively impacted and to want to know why and how my disposition and mood have changed. If I have effectively begun to manage my stress levels, I will have less anxiety. Less anxiety will mean more opportunities to flourish mentally; I will be able to have more purposeful thoughts and actions. I will also be more willing to take on greater tasks and challenges because I will not feel overwhelmed. I should also be able to go to fall asleep after a few minutes of going to bed, instead of tossing and turning for what can seem hours. Spiritually, I want to see myself using prayer more often to deal with problems and frustrations. I want also to find myself coming up with ways to help others through Christianity. I want to hopefully have others to look towards me for assistance in prayer or fellowship. In order to maintain my long-term practices, I will make myself wirite down my exercises in a calendar and I will tell my best friend. She can assist in motivating and supporting me and the calendar makes my mental intentions more tangible. I will have to tell myself that changes do not always happen overnight and that I have to commit whole-heartedly, everyday in my pursuit of greater health and wellness. There will be ups and downs, and maybe even setbacks, but they are only temporary. I have to remember my transformation will require patience, perseverance, and daily practice. Additionally, I have to be grounded in the fact, if I do not have concern or drive for change, it will not happen. No one else can take on this task for me; I am the only one who is responsible and accountable in my journey towards happiness, health, and wisdom.
Why is it important for health and wellness professionals to develop psychologically, spiritually and physically? What areas do you need to develop to achieve the goals you have for yourself?
Health and wellness professionals are in an extremely unique position; they not only have the education and training to provide their clients, but also the ability to share their own invaluable personal experience. This remarkable capacity places both the professional and the client in a situation which both can benefit from the reciprocation of personal goals, testimonies, and struggles in striving for overall optimal health in mind, body, and spirit. “Practicing what one preaches” and “leading by example” are very clichéd, but rather true; they aide in fostering an environment which is more conducive to mutual respect, less miscommunication, and greater rapport. Health and wellness professionals whom truly believe in their provision of information and possesses genuine concern for the patient would also be committed to their own wellness.
All aspects of my health need either slight adjusting or major overhauls in order to achieve the goals I have for myself. Physically, one problem area deals with my adversity to the taste of some of the greatest and nutritious foods. I try to counter this by taking multi-vitamin daily and occasionally trying foods which I know I do not like in hopes of having a change in my palate. I would also like to increase my flexibility and muscle tone. Psychologically, I need to clear my mind of its random thoughts and replace them with more positive, productive ones. One of the improvements I would like to make would be the procurement of less mental activity especially at bedtime. I think if I could begin to do more breathing exercises or meditation prior to bed, it would aide me in falling asleep faster and feeling refreshed in the morning. Also there is excess stress in my life which needs to be more effectively managed and reduced. I have over the last ten years strayed away from all connections and connotations involving spirituality. I know my heart’s desire is to reconnect with my Christian roots and to rekindle and renew my spirituality.
II Assessment:
How have you assessed your health in each domain? How do you score your wellness spiritually, physically, and psychologically?
I found doing my assessment was slightly difficult because I do not like to point out my flaws. I know they are there and I usually overcompensate in other areas of my life to make up for deficiencies in others. In reflecting upon my three aspects of health: mental, physical, and spiritual, I find that spiritual is the one category in which I need the most improving. I rated myself as a 7. A great deal of this has to do with my experiences in the religion realm. I grew up going to many different churches all within the Christian denomination, but there were never any consistencies in where I would be taken by my parents. In becoming an adult, I started to explore my faith on my own and believe I now have the best grasp on what I want and need. I am less about conformity and rigid adherence to religious protocols. I want to provide myself and environment where God is celebrated, people are uplifted, and judgments are left at the door. My physical health stands around an 8. I engage in exercising and eating healthy on a daily basis. Finally I think my strongest is my mental state with a 9. I have dealt with many struggles and challenges in my life which has helped in strengthening my mental capacities for dealing with stress and change.
III Goal development:
List at least one goal you have for yourself in each area, Physical, Psychological (mental health) and Spiritual.
Physically, I want to have better muscle tone and flexibility which would help my bones and joints to become stronger and provide a better foundation for lessening my risks of osteoporosis and other bone and joint ailments as I age. I want to be able to easily touch my palms to the ground when I bend over and I want to be able to see slight muscle definition in my arms and legs without flexing. Psychologically, I want to have more control over my mental activity. This includes stress, being more positive, and practicing more compassion. Spiritually, my goal is to be able to continue flourishing in my faith, to engage in more positive spiritually fulfilling activities, and to be able to place my head on my pillow at night and know I am living each day to the fullest with no regrets in my behavior, language, or thoughts.
IV Practices for personal health:
What strategies can you implement to foster growth in each of the following domains; Physical, Psychological, and Spiritual. Provide at least two examples of exercises or practices in each domain. Explain how you will implement each example.
I have the intention of adding a light weight, high repetition workout to my regular exercise on Monday, Wednesday, and Friday. In order to work on my flexibility I have downloaded several mini-workouts which are yoga and pilates based. I will do these exercises on Tuesday and Thursday during the week. Mentally I want to continue to do Dacher’s Loving-Kindness exercise which I incorporated into my day after my physical workout. I have noticed already in the last few weeks, a significant change in my mood and tolerance. I am gaining more patience and I have begun to minimize the intensity of my cynical sarcasm. I am learning I can still be humorous, but it does not have to be at the expense of others. I want to continue writing down my random thoughts throughout the day; this has been beneficial in clearing my head and allowing me to focus and concentrate during specific times. Also in reading a classmate’s blog, I decided to use one of his suggestions which is journaling. Although I write a great deal for school, I think this will be a great tool to use in stress relief and can be read in future for motivation. Spiritually, I have finally found a church that I enjoy attending, and I am beginning to close up the gap I had with my faith. This is amazing, and I have needed it for a while. Additionally, I am working on strengthening my current friendships and ridding myself of unnecessary ties to individuals who weigh me down. I am also making connections with women from church. They seem devoted to their faith and I think if they and I can bond through faith, this would be incredibly beneficial in helping me with both the psycho-spiritual and interpersonal aspects of my life. I want to continue attending church regularly and to also put myself out there in volunteering for activities which will humble me, help others, and provide some inner peace and satisfaction. I will go to Sunday morning services, participate in Monday night women’s Bible study, and also to pray more than just at night or before a meal.
V Commitment:
How will you assess your progress or lack of progress in the next six months? What strategies can you use to assist in maintaining your long-term practices for health and wellness?
I recognize lifestyle changes are sometimes drastic to the body especially when all three aspects of health and wellness are targeted at once. I think I will not see drastic results immediately, rather more slow and gradual. I have to understand this so I do not become discouraged and give up; it will take daily commitment and practice to bring about sustained health improvements in my life. The easiest area that I will be able to see progress and change will be physically. It will require merely looking into the mirror or being able to stretch and touch the floor or my extremities with little trouble or strain. Mentally and spiritually I will have more difficulty in ascertaining quantitative results. One thing I will have to use as a “measuring stick” will be feedback that I hope to receive from family and friends. I want them to notice if I have progressed and to then comment. I am not making these changes for them or to get praise. I want them to be positively impacted and to want to know why and how my disposition and mood have changed. If I have effectively begun to manage my stress levels, I will have less anxiety. Less anxiety will mean more opportunities to flourish mentally; I will be able to have more purposeful thoughts and actions. I will also be more willing to take on greater tasks and challenges because I will not feel overwhelmed. I should also be able to go to fall asleep after a few minutes of going to bed, instead of tossing and turning for what can seem hours. Spiritually, I want to see myself using prayer more often to deal with problems and frustrations. I want also to find myself coming up with ways to help others through Christianity. I want to hopefully have others to look towards me for assistance in prayer or fellowship. In order to maintain my long-term practices, I will make myself wirite down my exercises in a calendar and I will tell my best friend. She can assist in motivating and supporting me and the calendar makes my mental intentions more tangible. I will have to tell myself that changes do not always happen overnight and that I have to commit whole-heartedly, everyday in my pursuit of greater health and wellness. There will be ups and downs, and maybe even setbacks, but they are only temporary. I have to remember my transformation will require patience, perseverance, and daily practice. Additionally, I have to be grounded in the fact, if I do not have concern or drive for change, it will not happen. No one else can take on this task for me; I am the only one who is responsible and accountable in my journey towards happiness, health, and wisdom.
Monday, February 1, 2010
Unit 8
"Optimal Well-being"
I think the two exercises which I had the best feedback from were Loving-kindness and "Meeting Asclepius." Both brought love and warmth to me and so many emotions. I think as I go about my day, I tend to bottle up my feelings and it feels wonderful at the end of the day to meditate and let them go. More often than not, I do the Loving-kindness exercise over the others and I like to do it after I work out. I used to think it would be difficult to incorporate into my life, but like anything new or "good for me," I think I was just making excuses. As far as the benefits I am getting from my mental workouts: patience, stress relief, and I am becoming less cynical. I am taking this slowly and I am truly liking what I am seeing and FEELING!
"Optimal Well-being"
I think the two exercises which I had the best feedback from were Loving-kindness and "Meeting Asclepius." Both brought love and warmth to me and so many emotions. I think as I go about my day, I tend to bottle up my feelings and it feels wonderful at the end of the day to meditate and let them go. More often than not, I do the Loving-kindness exercise over the others and I like to do it after I work out. I used to think it would be difficult to incorporate into my life, but like anything new or "good for me," I think I was just making excuses. As far as the benefits I am getting from my mental workouts: patience, stress relief, and I am becoming less cynical. I am taking this slowly and I am truly liking what I am seeing and FEELING!
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