Wellness diary to week 6
Introduction
Over 6 weeks our course has guided us through the history of holistic wellness and wellbeing, and their respective definitions, as well as how to assess these aspects of life, including, quality of life, wellness dimensions, the physiological and mental effects of stress, and ways to measure and respond to stress, and the health implications of long term unmanaged stress. We’ve also learned about the illness wellness continuum, the SPECIES model of wellness, and importantly the application of the SMART model and how it can be applied to make changes to our life. We have also learned how we might help future clients to assess their wellbeing and set goals to change. In this journal we will address a few of the main takeaways from the first 6 weeks. This has been a very interesting start to the subject as it ties in with other subjects which address the social determinants of health and ways to create change individually and more broadly at societal and environmental levels.
Week 1 Health literacy assessment methods and health literacy reflection.
This week I learned the difference between the terms wellness and wellbeing. Wellness is defined by the Global Wellness Institute as being: ‘The active pursuit of activities, choices and lifestyles that lead to a state of holistic health’ (Global Wellness Institute, 2022), and Wellbeing is defined by the World Health Organisation (WHO), as: ‘Health is a state of complete physical, mental, and social wellbeing, and not merely the absence of disease or infirmity’ (World Health Organisation, 2022). I also learned about the four common characteristics of a health literate person: 1. A self-directed learner., 2. Being a critical thinker., 3. Being an effective communicator., and 4. Being a responsible member of society (Concepts in Health and Wellness pg. 19). The above characteristics are reasonably developed in my life; however, I can improve! Following is my reflection.
I do Self-Direct learning in my life by reading books about health (through study), for example, I undertook a Diploma of Naturopathy and then a Bachelor of Complementary Medicine to learn to live a healthier lifestyle. The current course (Bachelor of Complementary Medicine) has helped me to become more of a Critical Thinker – I understand public health better, and I can identify how mixed methods research practices, inform public health strategies, funding, and programs such as Wellness approaches to disease prevention and a healthier society. I’m also interested in learning topics such as astrology, herbalism, & life coaching on YouTube. Having a broad range of interests helps me to become a more Effective Communicator, although I would say this is also my biggest challenge having ADHD and co-occurring mental health diagnosis.
My best achievements to date are as a Mum, as I find that the love for my kids, and the desire to teach them good self-esteem, respect, communication and problem solving skills, has encouraged me to learn effective communication along the way as I go. This leads in to the next point, Responsible Member of Society. This can always be improved, but for the most part I’m doing okay!
Week 2 Stress Scale Assessment and Stress Scale Assessment Reflection
The Holmes Rahe and the Perceived Stress Scales, are good tools for assessing where stress gets in the way of wellness (Mind Tools, 2022). Over the last year my stressors have been quite low. My main stressors are in getting enough physical activity, eating well, and having to study. Further to this are life changes such as peri-menopause, ADHD and co-occurring issues, along with concerns about academic burnout. Both my Perceived Stress, and Holmes Rahe levels, are in alignment in scores. I’m learning Mindfulness now, which has been a great tool in turning my perceived stress around into a state of calm and acceptance and therefore lowering its score. This makes a difference to my physical body and stress eating that often occurs. I can say it’s true, that perceptions of stressors can change so that people can cope better and experience less stress as a result.
Week 3
Moving is my main area of focus for wellness, closely followed by Eating (12 dimensions of Wellness Wheel). Both affect biomarkers for stress, some of which are HbA1c, CRP and LDL/HDL Cholesterol & Cortisol (Strimbu & Tavel, 2010). Biomarkers that show abnormalities can indicate the risk of diseases such as, diabetes, irritable bowel disease, heart disease, and cancer. My goal is to be healthy as I age, and so exercise and eating well can help. My eating in the past, and today, has loosely followed the Australian guidelines for healthy eating, however there is still too much sugar, salt and fat and my diet and not enough healthy vegetables or fruits.
An interesting acronym in dealing with stress is from, McCormick & Robinson (2011) – R.A.S.E:
- Recognise problems: identify and understand their importance
- Analyse: separate an idea into parts and examine in detail
- Synthesise: put parts of ideas together in a meaningful way
- Evaluate: Judge or determine the worth of quality of something.
Now, I’m aware that this applies across various sets of circumstances. I recognise that life is viewed through different lenses, depending on environments and situations, however, looking at stressful situations, or those that require change, one can do some journaling to bring to light to where they need to make changes, and also where they can let go and accept what is outside of their control.
Week 4
In my Wellness Inventory I received a three in all scores, except eating and moving where I was at a 2. When I was working as a cleaner I was 18 kilograms lighter than I am now. I’m 6 kilograms overweight according to BMI. I’m now choosing to embark on the GAPS diet (Campbell-McBride, 2nd Revised Edition n.d.) for 3 months over winter starting on the 18th of May. I would like to lose 10 -15 kilograms (see GAPS eating plan table on page -).
Intro GAPS Eating Plan Table – Goals for 6 weeks
| Weeks | ||
| 1 | Plain meat and vegetable soup Ginger, Mint or Chamomile Tea Broth Fermented Yoghurt and Dairy 1-2 teaspoons daily Sauerkraut | |
| 2 | As above and add Eggs | |
| 3 | As above and add nut butter pancakes, avocado, ghee, increase sauerkraut and fermented foods to 1-4 teaspoons each meal | |
| 4 | As above and add carrot, celery, cabbage, lettuce, and mint juices Start eating meats and vegetables roasted or steamed rather than in soups if preferred | |
| 5 | As above and add fruits such as pineapple and mango, but still, keep citrus fruits out of your diet for now. Add garden-fresh vegetables uncooked or raw | |
| 6 | AS above and fresh fruit and bakery goods in proportion while still eating the main foods from above | |
| 7 | As above and seasonal fresh fruits and vegetables, add nuts and seeds, fish and coconut and olive oils. Continue as advised by Practitioner | |
| Remove processed foods. Detoxify digestive system Heal gut lining and support new cell growth Build good microbiota Clarity of thinking Healthy bowel movements Stay well nourished Epsom salts baths Reduce and or modify chemicals in the home and any allergens to assist immune system to function well |
Week 5
For weeks 5 &6 we have been looking at making SMART goals in relation to the Wellness Inventory and the SPECIES Models. Following are Tables for each week Containing the Smart Goals to Address 2 domains and the flow on effects to other wellness domains.
SMART goals 1st domain – Movement – Sub Section – Physical Improvement
Note: tables aren’t formatting / copying and pasting from the assignment so can’t add here
Week 6
For weeks 5 &6 we have been looking at making SMART goals in relation to the Wellness Inventory and the SPECIES Models. Following are Tables for each week Containing the Smart Goals to Address 2 domains and the flow on effects to other wellness domains.
SMART goals 2nd domain – Finding Meaning – Sub Section – Spiritual
Note: tables aren’t formatting / copying and pasting from the assignment so can’t add here
References
Body Mind Spirit. (2022). The Wellness Inventory. https://www.bodymindspirit.com.
Campbell-McBride, N. (2nd Revised Edition n.d.). Gut and Pyschology Syndrome. Medinform Publishing.
Global Wellness Institute. (2022). What is Wellness? https://globalwellnessinstitute.org.
Lopez-Garrido, G. (2020). Locus of Control. Simply Psychology.
Mary Couts Burnett Library. (2022). Wellness Guide: Six Dimensions of Wellness. https://libguides.tcu.edu/.
Mind Tools. (2022). SMART Goals. https://www.mindtools.com.
Mind Tools. (2022). The Holmes and Rahe Stress Scale. https://www.mindtools.com.
National Wellness Institute. (2022). The Six Dimensions of Wellness. https://nationalwellness.org.
National Wellness Institute of Australia. (2022). Wellness.
Robinson, J., & McCormick, D. J. (2011). Concepts in Health & Wellness. Delmare, Cengage Learning.
School of Health Sciences and Wellness University of Wisconsin. (2022). Seven Dimensions of Wellness at UW-Stevens Point: SPECIES. https://www3.uwsp.edu/.
State of New Hampshire . (n.d). Perceived Stress Scale. https://www.das.nh.gov.
University of New Hampshire. (2022). The Wellness Wheel. https://www.unh.edu.
University of Pennsylvania. (2022). Authentic Happiness. https://www.authentichappiness.sas.upenn.edu/testcenter.
University of Pennsylvania. (2022). PERMA™ Meter. https://www.authentichappiness.sas.upenn.edu/questionnaires/perma%E2%84%A2-meter.
Very Well Health. ((n.d)). What Is General Adaptation Syndrome (GAS)? Verywellhealth.com.
World Health Organisation. (2022). Health and Well-Being. https://www.who.int/.