Balancing Your Wellness Wheel October 8th, 2014 Kelli Thomazin, PA-C Physician Assistant-Certified Columbus Orthopedic and Sports Medicine Clinic Balancing Your Wellness Wheel What is wellness wheel? Why does it matter? Think of someone in your life who seems to have it all together, someone who is happy, and full of life, able to handle stressful situations, reacts with calmness, someone who seems “balanced”. It could be a co-worker, previous coach or teacher, family member or friend. That person just had a sense of balance. Health and wellness are the ability to be present in the moment and allow yourself to experience life to the fullest and to be the best version of yourself.

DEFINITION OF WELLNESS WHO defines wellness as: “a complete state of physical, mental, and social wellbeing, not merely the absence of disease or infirmity.” An integrated and dynamic level of functioning oriented toward maximizing potential, dependent upon self-responsibility. Wellness has 7 basis elements Physical Social/cultural Emotional Occupational Spiritual Intellectual Environmental

WHY DOES IT MATTER? Unbalanced Wheel Balanced Wheel Imagine life with a flat: Tiring Hard Frustrating Inconvenient Annoying Stressful Imagine a life with balanced wheel Enjoying the moments Improved relationships Feel better Becoming the best version of yourself Peaceful Clear headed Grounded Motivated

Physical/Nutritional Health Body Health Nutritional health Ability to take care of your physical health Physical activity Lifting weights Jogging Group classes Zumba PX90 Aerobics Body Pump Ability to make conscious decisions to eat healthy Avoid foods that are less nutritious Eat at home Grow your own food Enjoy tasting different foods

Social/Cultural Health How do we relate to one another How we connect, communicate and get along with the people we are surrounded by. How do we spend our free time How is our support system With the age of technology and social media, we are more connected than ever but still need the human touch to help us develop deeper relationships. We all need a best friend or BFF. Friends are what make life more fun. Sharing experiences with other helps you to enjoy life more.

Spiritual Wellness Religious/Meditation Understanding of Place and purpose Making meaning of what happens to you Helps to establish peace and harmony in our lives

Emotional (Mental) Health Feelings, emotions, reactions, cognition How do you cope with ups and downs of life Manage Stresses in life Do you lash out or do you take a deep breath before you speak. Do you speak too quickly and say something you wish you hadn’t. How do you cope with others who may talk about you and say things that are not true. Do you let it bother you or do you know in your heart you are still a good person and you did not allow the gossip bother you. I have learned over the years, and it took me a long time to learn this lesson: If someone I am working with is having a bad day and they are grumpy or negative, I DO NOT have to let their attitude influence me in how my attitude is. I can still be balanced in the midst of someone else’s imbalance. Or how do you cope with someone saying nice things about you? Are you able to accept compliments or do you think you are not good enough.

Occupational Wellness Using your talents to excel at work Balancing workplace and personal time Finances Finding fulfillment in your job and knowing that it has meaning Your perspective is always challenged. At work, you may thiink you have it rough or that it is the worst job, but you may not have it so bad.

Intellectual Health Typical: Critical thinking, creativity, curiosity Feeling stimulated and engaged in learning Staying open to new ideas and perspectives Life long learner Ability to stay curious Luke asking why doesn’t the lake evaporate when lightening strikes it. Playing seduko or other games to keep our minds engaged in learning and processing. Reading newspapers like Dr McGuire

Enviornmental Aware of surroundings Realizing daily habits on the environment around us. Lunar moon eclipse or blood moon at 5 am on Thursday morning Do you take time to appreciate nature. There is a blood moon tonight

Activity Instructions Read each statement Fill in the corresponding section of the wheel to the degree you feel is accurate for you. For example: physical health has 6 examples If you feel you feel you are completely satisfied with this then color in the section completely. If you are completely dissatisfied with your performance in this area then leave the area blank. Most people will fill in a portion of the section in the wheel.

Example Wheel

Physical Questions 1. I eat a balanced nutritious diet. 2. I exercise at least 3-5x per week. 3. I do not use alcohol or use it in moderation. 4. I avoid street drugs. 5. I am a reasonable weight for my height. 6. I am a non-smoker.

Social Questions 7. I am able to resolve conflicts in my life. 8. I am aware of the feelings of others and can respond appropriately. 9. I have at least 3-5 people with whom I have a close trusting relationship. 10. I am aware of and able to set and respect my own and others boundaries. 11.I have satisfying social interactions with others. 12. I have a sense of belonging/ not being isolated.

Emotional Questions 13. I have a sense of fun and laughter. 14. I am able to feel and label my emotions. 15. I express my feelings appropriately. 16. I am able to comfort or console myself when I am troubled. 17. I have a sense of control in my life and I am able to adapt to change. 18. Others would describe me as emotionally stable.

Spiritual Questions 19. I meditate, pray, or engage in some type of growth practice. 20. I have a general sense of serenity. 21. I have faith in a higher power. 22. I have a sense of meaning and purpose in my life. 23. I trust others and am able to forgive others and myself and let go. 24. Principles/ethics/morals provide guides for my life.

Occupational Questions 25. I have a solid balance between saving for the future and spending for the present. 26. My beliefs/values surrounding money are harmonious with my behavior. 27. What I am doing with work/school has purpose. 28. I use money positively (ex. No gambling or excessive massing of goods) 29. I have a balance of work and other aspects of my life. 30. I have financial plans for the future

Intellectual Questions 31. I pursue mentally stimulating interests or hobbies. 32. I am generally satisfied with my education/vocation. 33. I have positive thoughts.(low degree of negativity and cynicism). 34. I would describe myself as a life-long learner. 35. I commit time and energy to professional and self- development. 36. I have specific intellectual goals (ex. Learning a new skill, etc)

Environmental Questions I recycle paper, cans, and glass as much as possible If I see a safety hazard, I take the steps to fix the problem I aware of my surroundings at all times Enjoying and appreciating time outside in natural settings Conserving energy (i.e. shutting off unused lights) Not polluting the air, water or earth if you can avoid doing so Creating home and work environments that are supportive and nurturing

Reflection Which section of your wheel is filled in the most? Which one is filled in the least? Did anything surprise you? What are you going to do with the information you have been given today?

Goal Setting As a result of doing this assessment, I intend to improve my life balance by… My first step will be… I will share my plans with _______________. I will review my progress on ____________.

A DREAM written down with a date becomes a GOAL. A GOAL broken down into STEPS becomes a PLAN. A PLAN backed by ACTION makes your dreams come true. Your wellness wheel will take some time and energy to figure out what is and isn’t working for you. There will be curves and twist and all kinds of lessons along the way. However, the first step is to recognize that there are many dimensions that create wellness and if you are aware of those dimensions you can work on those areas that maybe not as strong as other areas. You will create a better environment of experiencing life for yourself and for those around you.

Questions?