last week...

I scored myself as a 8 in physical well being, a 7 for spiritual well being, and a 8 in psychological. I would still rate myself about the same in each are.  I have done a lot better with my physical well being so maybe I am a 9 now.  I have committed myself to fitness again…some people same I am obsessed but I think it is because they are jealous I am motivated.  I have added yoga back to my fitness routine at least once a week…working on twice a week.  I meditate and pray every night before bed which has really helped calm my nervous from the day.  I am still working on cutting junk food back out of my diet…I am doing much better with will power which makes me happy.  Eating junk food doesn’t help my mood at all.  It might help for the minute but after I eat it I regret it and it’s not good for my digestive system.  In general my scores haven’t changed too much but I feel like I am pretty balanced in life. 

As far as my goals, I have reached them.  I have incorporated yoga at least once a week.  It has helped with flexibility as well as calming me.  I have also improved my attitude during stressful situations.  I have learned to take a minute away from the situation and then handle it after I have calmed down (usually through breathing or visualization).  Five minute breathers definitely have helped me.  One thing I haven’t worked on too much is reading the bible more.  I feel I am more connected to God with prayer but still have a lot to learn, so I need to make time for the bible.  For the most part I have added my goals and activities to my routine. 

This class has helped me focus on myself a little more.  I have learned to have more me time especially right before bed.  I love meditation and how it helps me get rid of negative energy from the day.  It can be difficult to focus on yourself but when you realize your health is suffering, you have to make time for yourself even if it is 15 minutes before bed time.  I hope everyone else got as much out of this class as I did!

self assessment

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?

It is important for everyone to be developed and balanced psychologically, spiritually, and physically. As a health and wellness professional it is important to develop yourself in all three domains so that you can help others in their lives. This profession is meant to help others become and stay healthy physically, mentally, and emotionally. If you are not balanced yourself how do you expect to help others properly? I feel like I am fairly balanced in three areas but I also believe people are continuously growing and can always improve psychologically, spiritually, and physically. I fall off the bandwagon but always get back on track.

Assessment:
How have you assessed your health in each domain? How do you score your wellness spiritually, physically, and psychologically?

Psychological: On a normal day I am pretty balanced in each domain. There are days where I feel completely insane from being overwhelmed but I can turn to spirituality and or exercise to improve my psychological well being. I feel each of the domains help each other out and I prove it daily. Work can be stressful for each of us so when I get overwhelmed or feel like I can not take any more I go to the gym or take a moment to pray or meditate. I am fortunately to have a gym in my place of employment so it is really helpful to be able to go work out in the middle of the day.

Spiritual: I feel spirituality can always be improved as well. There are days I pray more or meditate depending on my mood. I try to start the day with a positive mantra such as Today is going to be a great day” or “Stay positive”. Starting the day with a positive thought can lead to a positive day.

Physical: I incorporate physical activity in my life on a daily basis. I weight train at least 4 days a week and cardio every other day. I have a six year old so I am constantly on the go whether it be his practices, running around in the yard with him, or going to games. I think my physical well being grows daily as I push myself and try to stay active in some way.

Goal development:
List at least one goal you have for yourself in each area, Physical, Psychological (mental health) and Spiritual.

Physical: My goal is to incorporate yoga into my weekly routine. I usually do yoga at least once or twice a month but I would like to do it at least twice a week instead.

Psychological: My goal is to weed out the negative people in my life. Bad attitudes usually roll over to me so if I do not associate with them I am less likely to have a bad attitude.

Spiritual: My goal is to find a church where I feel at home and not judge as soon as I walk in the door. My old church was very judgmental so it has been hard for me to go to other churches due to a bad experience. Also growing up I was made to go to church by my grandmother. I think it is important for people to have their own choice about religion and not forced into it. I do believe in God and would like to develop my faith more.

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.

Physical: I plan to incorporate yoga to help with my physical being as well as spiritual. Yoga is good for lean muscles as well as releasing stress. Concentrating on breathing and poses can help reduce stress levels and relax the mind. I will also increase my cardio. I use to walk, jog, or sprint almost daily but lately I have only being doing this once or twice a week. I felt better doing my cardio so I will increase it back to at least 4 days. It helps me physically and mentally.

Psychological: I can incorporate meditate at bedtime to help release any negative energy from the day. Meditate is great for stress which I tend to have often. Another practice I can incorporate is visualization. Visualizing my future tends to help reduce stress because I know what I am going through is temporary. Going to school and graduating will help me better my future.

Spiritual: I feel prayer and meditation are great ways to improve spirituality. I plan to pray and then meditate each night. This is me time and helps me not only develop my faith (reading the bible more) but also helps release the negative energy from the day.

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 am going to print this out, sign and date it like a contract. In six months I will assess my goals and see what I have improved and what has not improved. Then I will set new goals and go from there. If I have reached my goals I will reward myself with new clothes or something new. If I don’t reach my goals I won’t reward myself, but set new goals. I don’t feel consequences will help reach goals.