Rediscovering my psychological, physical, and spiritual well-being

A few weeks ago, Dacher’s assessment of my psychological, physical, and spiritual well-being revealed that my physical wellbeing is 9 since I make good nutrition and fitness a priority, my spiritual well-being 9 because I’ve been able to find and nourished spirituality and inner peace, especially after taking this class, but my psychological well-being reveals was a 6 because I was still experiencing high levels of stress and working on too many projects simultaneously. After applying the conscious healing concepts and frameworks I’ve learned in this class, I can manage stress significantly better and I am more proactive about finding ways to relax and nourish my Self. Right now, my psychological well-being is 7 because I’m still working on too many projects. However, I’m able to deal with “situational stress” much better and I see it as something “treatable and a temporary state of mental discomfort.” I’ve discover new ways to relax and I can bring more oxygen than ever to my lungs through relaxation and breathing exercises.

Now I’m able to utilize the concept of witnessing mind by meditating and exploring events in my life, those that I should maintain and the ones I should change. I do that mostly through impartial observation of recognizing my feelings as they occur. I explore the calm-abiding mind by practicing breathing, relaxation exercises and also meditation, sometimes through yoga which provide stable stillness of the mind and undisturbed thoughts. Unity consciousness mostly by visualization as I create a setting that would help me explore my inner Self. Through mind/body and spiritual healing as well as applying love, gratefulness, and forgiveness replace negative feelings with positive feelings using consciousness and intention. I’m helping my patients explore and apply self-management strategies to find and nourish their physical, psychological, and spiritual connection which can ultimately build and restore what may need to be adjusted to foster a long-lasting optimal state of health and wellness, a truly rewarding experience and gratifying sense of purpose.

Best wishes and MUCH SUCCESS!!!

Daisy

Final Project

The Importance of Being Psychologically, Spiritually and Physically Apt for Health and Wellness Professionals

Integral medicine recognizes that human beings possess emotional, mental and spiritual dimensions that are essential in the diagnosis and treatment of disease and the quest for wellness.

Physical wellness is the capacity to maintain a healthy quality of life to perform daily activities without excessive fatigue or physical stress. Psychological wellness can be described as the ability to understand ourselves and cope with life’s inescapable challenges. Spiritual wellness refers to the ability to establish peace and harmony in our lives as well as values and beliefs that provide a purpose in our lives while establishing congruency between values and actions, considered to be the search for meaning and purpose in human existence. Wellness has been defined as the condition of being in optimum health, a holistic blend of physical, mental, and spiritual well-being. The combination of the three requires personal responsibility and commitment. It is the result of consciously choosing to live a quality life through natural health practices as a life-long journey to an ideal state of physical and mental health (Boyer, 2008).

For health and wellness professionals, exploring psychospiritual flourishing can be the foundation of understanding patients or clients, gaining an in depth, holistic insight of their situation, building and developing from the inside at the inner core of the individual which will reflect on the outside an ultimately positively contribute to the healing process.  For an individual to portray strong and healthy outside behavior, working from the inside first is necessary (Dacher, 2006, p.59).  As a health and wellness professional, I have an obligation to my clients to be continuously developing my health psychologically, physically, and spiritually. They are my ultimate motivation to stay and look healthy so I serve as an example and inspiration of commitment and self-determination. By continuously improving physically and mentally in ways that clearly show physical, mental health and spirituality, I can be a role model to others so they realize that reaching optimal wellness is not only a desirable state, it is also attainable.

Achieving Optimal Wellness

Research reveals that the fully developed mind is a precise and sensitive instrument for inner inquiry, mind/body self-regulation, and the cultivation of the qualities of human flourishing, health, happiness, and wholeness. Similarly, mental training can transform the mind by reducing disturbing emotions while enhancing positive emotions such as patience, loving kindness, openness, acceptance, and happiness. This mental transformation, acting through the mind/body connection, provides enhanced resistance to mental distress and physical disease, expands our healing capacities, and promotes well-being, which is critical information for health and wellness professionals (Schlitz, Amorok, & Micozzi, 2005).  Although proper nutrition, fitness, spirituality and inner peace have always been a priority for me, I am still experiencing high levels of stress and working on too many project simultaneously.

My ultimate goal is to have a balanced life and enough time to meet professional and academic demands, enjoy healthy relationships, relaxation, recreational activities plus the ability to face challenges in a constructive and positive way. Beyond opting for a take-charge approach and maintaining a positive attitude, I have found that it is possible to reduce stress by nurturing myself and prioritizing what is really important, so I am ready to confront life’s stressors when they inevitably appear.

      Spiritual, Psychological and Spiritual Wellness: Assessment and Goal Development

      Studies show that feelings caused by high stress, anxiety, depression, loneliness, helplessness, powerlessness, and essentially all disturbing mental activity are reflected in disturbed physiology. When the mind is chronically disturbed, the shaping of our physiology

becomes increasingly permanent and destructive to our health. These are significant factors to consider when trying to reach and maintain an optimal state of wellness (Schlitz, Amorok, & Micozzi, 2005). To obtain a better perception of where my spiritual wellness, physical wellness and psychological wellness are, I utilized the Dacher’s Integral Assessment. This assessment helped me determine where I really stand health and wellness wise (Dacher, 2006). The assessment revealed that my physical wellbeing is 9 since I make good nutrition and fitness a priority, so my goal is to maintain the same level of commitment by keeping a food journal and exercising 6 days a week. My spiritual well-being is also 9. I have found and nourished spirituality and inner peace, especially after taking this class.  My goal is also to maintain the same level of commitment by enhancing my spirituality through participating in more charitable events. The psychological well-being reveals a 6 because I am still experiencing high levels of stress and working on too many projects simultaneously. However, I do manage stress well and I am proactive about finding ways to relax. My goal in this respect is to apply even more effective meditation and relaxation techniques to attain a true sense of balance.

Fostering Growth in Physical, Psychological, and Spiritual Domains of Wellness

To foster greater wellness in this area, my high levels of stress, I will practice relaxation techniques as often as necessary and try to attain a true sense of balance. I will also develop a strong network of positive, exciting friends and family members that would brighten my spirit and bring humor to my life, relaxing my body and mind, practicing breathing exercises, listening to soothing music, getting a massage and a hot bath, aromatherapy, and yoga have helped significantly whenever I have tried to reduce stress-inducing thoughts and behaviors.

In my personal life, I utilize the concept of witnessing mind by meditating and exploring events in my life, those that I should maintain and the ones I should change. I do that mostly through impartial observation of recognizing my feelings as they occur. I explore the calm-abiding mind by practicing breathing, relaxation exercises and also meditation, sometimes through yoga which provide stable stillness of the mind and undisturbed thoughts. Unity consciousness mostly by visualization as I create a setting that would help me explore my inner Self. Through mind/body and spiritual healing as well as applying love, gratefulness, and forgiveness I try to shift from an automatic system that is generally culturally imposed and try to replace negative feelings with positive feelings using consciousness and intention and try to merge my physical and inner Selves to a state of true homeostasis.

                                                                        Commitment

            Although I am a marked type A personality, I do apply Dacher’s (2006) theoretical and practical views mind/body connection. I follow all of the practices she mentions and although I am a major fitness fan, when I face highly stressful situations, I “gently force myself” to relax, meditate, and/or practice yoga until I find and maintain that crucial connection that invariable transcends from spiritual wellness to mental and physical wellness. I will apply self-management strategies to develop a clear understanding of the relationship of events and circumstances that trigger and maintain problem behavior and to maintain new behavior. I will look for ways to avoid temptation replacing old habits with more positive actions and rewarding myself when successfully avoiding a relapse. I have unequivocally become aware of the wholeness of my Self as my physical, psychological, and spiritual connection reveals the need to identify, build and restore what may need to be adjusted to foster a long-lasting optimal state of health and wellness.

References

Boyer, B.A. (2008). Comprehensive Handbook of Clinical HealthPsychology. Hoboken, NJ:

John Wiley & Sons, Inc.

Dacher, E. S. (2006). Integral health: the path to human flourishing. Laguna Beach, CA: Basic

Health Publications, Inc.

Schlitz, M., Amorok, T., & Micozzi, M. (2005).     Preface.   Consciousness & Healing: Integral

Approaches to Mind-Body Medicine. St. Louis, MO: Elsevier, Inc.

 

Meditation and Visualization

Practicing meditation and visualization techniques has significantly helped improve, rediscover and nourish my inner self. While meditating, I try to avoid negative responses to interpersonal behavior (e.g., anger, resentment, frustration) and incorporate positive responses to such behavior. Visualization puts a clear, tangible, specific, and achievable intention of what I want to work in my life. The way I see it is, the more specific the intention, the more specific the results. I generally combine mediation and visualization to gain a more complete mental workout. Through mind/body and spiritual healing as well as applying love, gratefulness, and forgiveness I try to shift from an automatic system that is generally culturally imposed and try to replace negative feelings with positive feelings using consciousness and intention and try to merge my physical and inner Selves to a harmonious state of homeostasis.

To practice meditation and visualization I:

1. Choose a quiet place where I can avoid being disturbed.

2. Sit quietly in a comfortable position.
3. Eliminate distractions and interruptions during the period I'll be meditating.
4. Commit myself to a specific length of time and try to stick to it.
5. Pick a focus word or short phrase that's firmly rooted in my personal belief system (i.e. a word like peace, or love)
6. Close my eyes and visualize by using creative imagery like seeing the cells in my body healing; my immune system fighting off invaders; or I imagine myself in a very beautiful place whole, healthy and happy.
7. Relax my muscles sequentially from head to feet. This helps to break the connection between stressful thoughts and a tense body. Starting with the forehead, becoming aware of tension as I breathe in. Let go of any obvious tension as I breathe out. Go through the rest of my body in this way, proceeding down through your eyes, jaws, neck, shoulders, arms, hands, chest, upper back, middle back and midriff, lower back, belly, pelvis, buttocks, thighs, calves, and feet.
8. Breathe slowly and naturally, repeating the focus word or phrase silently as I exhale.
9. Assume a passive attitude. Free from worries. When other thoughts come to mind, I simply say, "Oh, well," and gently return to the repetition.
10. Continue for 10 to 20 minutes without using an alarm. Then I sit quietly for a minute or so, at first with my eyes closed and later with my eyes open. I do not stand for one or two minutes.

1. Complete the Meeting Aesclepius mp3. Describe your meditative practices for the week and discuss the experience. Explain how mindfulness or meditation has fostered an increase in your psychological or spiritual wellness. How can you continue to apply these practices in your life to foster greater health and wellness?

Since the experience acquired through this meditative practices has significantly increased my psychological and spiritual wellness, this time the depth of my thoughts took me to the meaningful and relaxing state of clarity that allowed me to analyze areas of my life that could be sabotaging my own well-being and how to correct them. I have unequivocally become aware of the wholeness of my Self as my physical, psychological, and spiritual connection reveals the need to identify, build and restore what may need to be adjusted to foster a long-lasting optimal state of health and wellness.

1. Describe the saying: "One cannot lead another where one has not gone himself" (p.477). How does this apply to the health and wellness professional? Do you have an obligation to your clients to be developing your health psychologically, physically, and spiritually? Why or why not? How can you implement psychological and spiritual growth in your personal life?

As a health and wellness professional I definitely have an obligation to my clients to be continuously developing my health psychologically, physically, and spiritually. They are my ultimate motivation to stay and look healthy so I serve as an example and inspiration of commitment and self-determination. By continuously improving physically and mentally in ways that clearly show physical, mental health and spirituality my clients can see that reaching optimal wellness is not only a desirable state, it is also attainable.

1.            Practice the universal Loving Kindness (meditation) exercise on p. 93.

2.            Complete the Integral Assessment discussed in chapter 11 (p.115).

3.            Describe the exercise and assessment process. What did you discover about yourself? What area have you chosen to be a focus of growth and development? Why? What are some specific exercises or activities that you can implement to foster greater wellness in this area?

I found the universal Loving Kindness to be a soothing and invigorating experience. The practice helped me cultivate positive emotional states towards myself and those around me, so that I become more tolerant, caring, compassionate, and empathetic towards others. From my experience, I can say it definitely works both consciously and subconsciously. It was easy to follow, calming, comforting, peaceful but at the same time it brought awareness as well healing and the enlightening energy of deep consciousness.

Although I make sound nutrition and fitness a priority and I’m determined to maintain the same level of commitment and sense of balance I’ve been able to attain since I've found and nourished spirituality and inner peace, I'm still experiencing high levels of stress and working on too many project simultaneously. To foster greater wellness in this area, I will practice relaxation techniques as often as necessary and try to attain a true sense of balance. I will also develop a strong network of positive, exciting friends and family members that would brighten my spirit and bring humor to my life, relaxing my body and mind, practicing breathing exercises, listening to soothing music, getting a massage and a hot bath, aromatherapy, and yoga have helped significantly whenever I have tried to reduce stress-inducing thoughts and behaviors.

My ultimate goal is to have a balanced life and enough time to meet professional and academic demands, enjoy healthy relationships, relaxation, recreational activities plus the ability to face challenges in a constructive and positive way. Beyond opting for a take-charge approach and maintaining a positive attitude, I have found that it is possible to reduce stress by nurturing myself and prioritizing what is really important, so I am ready to confront life’s stressors when they inevitably appear.

1.            Compare and contrast the Loving Kindness exercise and the Subtle mind exercise. Explain your experience including the benefits, frustrations etc.

From my experience, both exercises were relaxing, in different ways.  The Loving Kindness exercise calls for deep reflection and the search for the Self while trying to consciously awaken the subconscious mind. I did find the Subtle mind exercise to be more relaxing, probably because I focused on nature and its soothing effects. The calming and gentle sound of the music and water splashing negative thoughts away was a great combination to relax and liberate my mind from stress and mental clutter.

2.            Discuss the connection of the spiritual wellness to mental and physical wellness. Explain how the connection is manifested in your personal life.

According to Dacher (2006), the mind/body connection is a critical component in healing and well-being. However, that connection is really difficult to activate. Dacher (2006) explains that although practices like yoga, tai chi, reiki, and various types of meditation relate to and promote that connection, in themselves, they do not produce the qualitative shift needed for the higher level of extraordinary, integral health. Therefore, rather that looking outside ourselves for new remedies, techniques, and programs, we have to redirect our vision from outside to inside. "To transform health and life we must shift our gaze inward, where we will find the ever-present source of exceptional health and healing."

Born with a marked type A personality, I do apply Dacher’s theoretical and practical views mind/body connection. I follow all of the practices she mentions and although I am a major fitness fan, (that’s my absolute favorite thing to do) when I face highly stressful situations, I “gently force myself” to relax, meditate, and/or practice yoga until I find and maintain that crucial connection that invariable transcends from spiritual wellness to mental and physical wellness.    

Reference

Dacher, E. (2006). Integral health: The path to human flourishing. Laguna Beach, CA: Basic Health Publications, Inc.

1.            Listen to the Introduction mp3 and Loving Kindness mp3. Practice the Loving Kindness exercise. Describe your experience. Did you find it beneficial? Difficult? Why or why not? Would you recommend this to others? Why or why not?

I found this experience soothing and invigorating. The practice helps us to cultivate positive emotional states towards ourselves and those around us, so that we become more tolerant, caring, compassionate, and empathetic. From my experience, I can say it definitely works both consciously and subconsciously. It was easy to follow, calming, comforting, peaceful but at the same time it brought awareness as well healing and the enlightening energy of deep consciousness.

2.            What is the concept of "mental workout"? What does the research indicate are the proven benefits of a mental workout? How can you implement mental workouts to foster your psychological health?

 

The concept of Mental Workout  as described by Dacher (2006) refers to the practice of exercising the mind daily, just like anyone would exercise the physical body and that way train and develop our psychospiritual healing.  Research has consistently validated although Americans spend billions on physical well-being, mental exercises that keep people mentally agile and strong are not as common. Experts have stated that mental workouts are a call to action for anyone worried about developing cognitive or neurological disorders such as Alzheimer’s or dementia (Phillips, 2010).

References:

Dacher, E. S. (2006). Integral Health: The Path to Human Flourishing. Laguna Beach, CA: Basic Health Publications

Phillips, M.L. (2010). Mental 'exercise'. Retrieved from http://www.businessweek.com/lifestyle/content/healthday/642751.html

1. Based on your reflections, and on a scale of 1 to 10 (ten being optimal wellbeing), where do you rate your A-physical wellbeing, B-spiritual well-being, C-psychological well-being? Why?

 

A-physical wellbeing = 9 - I make sound nutrition and fitness a priority
Goal: Maintain same level of commitment and sense of balance

B-spiritual well-being = 9 - I've found and nourished spirituality and inner peace
Goal: Maintain same level of commitment and sense of balance

C-psychological well-being = 6 - I'm still experiencing high levels of stress and working on too many project simultaneously.
Goal: Apply relaxation techniques and attain a true sense of balance

2. Relaxation exercise The Crime of the Century. Describe your experience.

This exercise was absolutely helpful. Its relaxing effect was similar to physical exercise. I find its pleasant effect to be refreshing, relaxing, and also invigorating. The experience was completely beneficial. There was nothing frustrating about it.

Take Action! Controlling Emotions to Keep Stress at Bay

After hours of reflection trying to identify wellness blockers, I decided that I can be very emotional at times. These are a few tips I've found useful:

Take Action! Controlling Emotions to Keep Stress at Bay


Ever feel like you're on an emotional roller coaster? Life can bring on a variety of emotions, both positive and negative, that range in intensity from mild to severe. If you don't have a handle on them, they have a way of getting a handle on you. Try these 5 strategies to keep your emotions in check.

1. Let it out
   Emotions like to linger. Sometimes you have to kick them out. Bottled-up feelings of sadness or anger can sap your energy and interfere with your relationships and other areas of your personal and professional life. So let people know when something's bothering you. If you're having trouble verbalizing, try purging yourself of intense emotions by pouring them out in a journal.
2. Count to ten
   Emotions are powerful. And they can surface at any time: at work, at the grocery store, out with friends, at the dinner table. When you find yourself in emotionally charged situations, step away and count to 10 before you say or do anything. This will give you a chance to calm down, assess the situation, and consider the possible positive and negative consequences of your reactions and comments.
3. Say when
   Emotions love overachievers. If you have a tendency to take on too much, watch out! Resist the temptation to be Wonder Woman or Superman by handling everything on your own. Ask for a helping hand. Break large projects into smaller portions and delegate, even if they are just small tasks. And do it BEFORE you get overwhelmed. Learning how to recognize and express your limits is vital to avoiding meltdowns.
4. Talk to yourself
   Emotions are sneaky. One minute you're fine, the next you feel yourself sliding downhill. Worry creeps in. Something, or maybe several things, didn't go as well as you'd hoped, and you're headed down a dark path. Before you get too far into the darkness, talk it out with yourself. Ask yourself what you can learn from the situation and how you can plan more effectively for similar challenges in the future.
5. Fuel up
   Emotions don't play fair. They attack when you're most vulnerable: when your schedule is packed with events, chores, and responsibilities. Make sure you first take care of basic needs like food, water, sleep, and exercise. You'll find it much easier to stay calm, cool, and collected when you're exercising regularly, eating healthy meals, and getting enough sleep.

Retrieved from www.realage.com

Hello Everyone!

I am Daisy Pino, a true wellness and fitness fanatic from Las Vegas, Nevada. I am part of the Health and Wellness program. I believe wellness should enhance quality of life, not detract from it. Meaning that it is important to make sensible decisions about our daily habits and lifestyle and explore all the options we have, so we live longer happier lives. In my opinion, nutrition, fitness, and stress management are crucial components. My goal is to continue learning as this profession evolves and to help as many individuals as possible to reach optimal health though natural alternatives.