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The Nine Dimensions of Wellness

Prezi by: Trinity Camacho

Physical Wellness

Physical

You have the ability to maintain your health, and you can get through daily tasks without fatigue or stress. When you are physically well, you...

Exercise

  • "Exercise refers to a subset of physical movement - planned, repetitive movement of the body intended to improve/maintain physical fitness."
  • Adults should do moderate-intensity aerobic physical activity at least 150 minutes a week; or 75 minutes of vigorous-intensity aerobic physical activity; or a combo of both.
  • Benefits of exercising:

-Reduces risk of premature death

-Improves cardiorespiratory functioning

-Improves body composition

-Prevents diseases

  • Your body needs a good balance of proteins, fats, carbohydrates, vitamins, minerals, and water.
  • An average person needs about 2000 kilocalories to meet energy needs.
  • Gerneral guidelines of the 2010 Dietary Guidelines:

-"Maintain calorie balance over time to achieve and sustain healthy weight"

-"Focus on consuming nutrient-dense food and beverages"

  • Make meals at home instead of eating fast food

Eat healthy

  • Even with a busy schedule, it's important to have a check-up at least once a year.
  • Your physician can prevent any health problems before they appear; he/she can also help you maintain any current problems.
  • It can save you money when you get checked- serious health concerns can lead to more expensive medical bills.
  • Be observant of your body and any symptoms that feel abnormal.

Regularly go to check-ups

  • Most adults need 7-9 hours of sleep to stay healthy and perform well.
  • Sleep happens in 2 phases-

-Rapid Eye Movement (REM)- portion of sleep when dreaming occurs; heart rate, blood pressure, and breathing rate rises, while muscles relax completely

-Non-Rapid Eye Movement (NREM)- portion of when a person's deep sleep; blood pressure crops, heart rate slows, body temperature declines

  • Stress levels can increase or decrease depending on how much sleep you get each day.

Get enough sleep

Avoid drugs

  • Drugs are used for both medical and social purposes; although they can treat fatigue and illnesses, there are drugs out there that can impact communities negatively.
  • The drugs associated with addictions and impairment are called "psychoactive drugs".
  • Examples of drugs are:

-Marijuana

-LSD

-Methamphetamine

-Nicotine

Alcohol

-Cocaine

  • Different drugs/dosages produce different effects, but they all affect the central nervous system.
  • Why do people use drugs?

-Young people get curious and excited

-Helps alter moods

-Escapes boredom

-Cope with difficulties

  • This dimension is utilized in my life whenever I go to the gym and when I eat healthy. I go to the gym at least 3-4 times a week, and I avoid eating white rice and white bread. I substitute them with quinoa and wheat bread.
  • Throughout this semester, one major thing I learned was that diet and exercise is the best way to maintain your physical health!

What did I learn?

How do I use this in my life?

Emotional Wellness

You have the ability to understand your own feelings and can handle difficulties in your life. You acknowledge your emotions and aren't afraid to share them. People with this dimension usually have a high self esteem. When you are emotionally well, you can...

Emotional

Handle stress

  • "Stress refers to two different things: situations that trigger physical and emotional reactions (stressor) and the reactions themselves (stress response)."
  • Stress can influence the body's endocrine system, which helps control body functions, such as metabolism.
  • Stress can be from major life changes, daily hassles,and school/job issues.
  • Stress can cause long-term health problems such as cardiovascular disease, high blood pressure, and psychological problems.
  • Ways to prevent/manage stress:

-Social support

-Exericse

-Volunteering

  • It's significant to have a support network with family, friends, and other people that are there for you when you need them.
  • Having a social support can decrease depression, suicidal thoughts, and cardiovascular disease.
  • It helps to get motivation from others, especially role models or mentors.
  • It doesn't hurt to ask for help- whether you're going through a crisis or just need emotional support; having someone to talk to can be really beneficial!

Seek support

  • When you set your priorities, it helps you stay organized and allows you to do things more efficiently.
  • Setting priorities can decrease stress and improve your time management skills.
  • You should start with the easiest tasks first in order to move on to the more challenging ones.
  • Be "SMART' about setting goals-

-Specific- avoid vague goals; state specifc objectives

-Measurable- use numbers to track your goals

-Attainable- Make sure your goals are within your physical limits

-Realistic- Manage your expectations

-Timely- Give yourself a reasonable amount of time

Set priorities

  • This dimension is utilized in my life whenever I ask my mom and friends for advice. It also is being used when I go through stress and need to release it by calming myself down and giving myself motivational words.
  • One thing I learned in the semester is that too much stress is bad for you- it's best to keep it at low levels.

What did I learn?

How do I use this in my life?

Intellectual Wellness

Intellectual

You have the ability to be open-minded towards new ideas and experiences. You are eager to grow mentally and are always curious. When you are intellectually well, you are willing to...

Stimulate Your Mind

  • Keeping your mind active and strong helps boost your memory and decreases dimentia in the future.
  • the older you get, the more likely you are to experience memory loss. If you stimulate your brain more often, you can maintain your mental health.
  • You can stimulate your brain by doing mental activities such as:

-Crossword Puzzles

-Board Games

-Reading Books

Seek Challenges

  • In order to learn from your mistakes and constantly grow, you need to go through obstacles.
  • Challenges help you gain experience and make you become wiser and stronger.
  • It stimulates your critical thinking skills and creative skills, since you think about how to overcome the challenges and move on to a better path.

Explore

Issues

  • Exploring issues can improve problem solving, creativity, and learning skills.
  • Even though you're dealing with issues in your own life, when you familiarize yourself with issues around the world, it can help you gain more knowledge about other countries and figure out how to resolve them.
  • You can read issues in newspapers, magazines, the Internet, and books.
  • This dimension is used every day when I go to school! But even when I'm not at school, I love reading the newspaper and doing crossword puzzles whenever I have free time.
  • One thing I learned is that you should always keep your mind active- it helps you prevent aging and the risk of Alzheimer's disease.

What did I learn?

How do I use this in my life?

Social Wellness

Social

You have the ability to relate and connect with other people. You can maintain positive relationships with family, friends, peers, and everyone else around you. When you are socially well, you...

Have a support system

  • Having a good support network comprised of family, friends, peers, and anyone else that can be there for you will benefit you in your everyday life.
  • It's important to ask for help when you need it; you never know that what you're going through is similar to someone else's past experience.
  • Having a person to talk to decreases stress, suicidal thoughts, and depression.

Have good communication skills

  • Better communication leads to less conflicts and more understanding conversations.
  • Miscommunication can create frustration and distance between other people.
  • Three skills essential for good communication:

-Self-disclosure: Revealing personal information can increase level of closeness within the relationship

-Listening: Fully understand each other without judgement or trying to control the conversation

-Feedback: Positive advice acknowledges the person's feelings

  • This dimension is used when I go to school, work, and every place that involves communicating with both familiar and new people. I improve my communication skills every day by talking to them.
  • One thing I learned this semester is that there is a triangular theory of love- the three stages are commitment, intimacy, and love.

What did I learn?

How do I use this in my life?

Spiritual Wellness

You have the ability to establish peace and harmony. You possess values and beliefs that give purpose in your life. When you are spiritually well, you...

Spiritual

Make time for relaxation

  • Our lives can get so busy and our stress levels can rise so high; relaxing even for just five minutes helps reduce anxiety and elevates concentration.
  • Practicing relaxation is a key to managing stress.
  • A few relaxation techniques are:

-Focus on your breathing

-Meditate

-Muscle Relaxation

-Take a walk

How do I use this in my life?

  • This dimension is used in my life when I stay home and enjoy my leisure time and also when I go to church. Relaxing is one aspect of improving your spiritual wellness and it's my favorite part :)

Environmental Wellness

Environmental

You have the ability to recognize your responsibility for the quality of your environment. You are willing to make a positive impact in order to improve nature's well-being. When you are environmentally well, you are...

  • The earth has natural resources that we need to preserve in order for them to be sustained throughout our lives.
  • Earth's resources include:

-Water

-Soil

-Air

-Plants & Animals

-Fossil fuels

  • We can reduce our use by minimizing the use of water and using renewable resources for energy instead of fossil fuels.

Aware of Earth's resources

Minimizing pollution

  • Pollution can cause the earth to become dirty and can negatively impact our health.
  • It's important to make sure that you dispose your trash properly!
  • This dimension is used in my life when I make sure that all the faucets in my house are turned off properly; I also try and make time when I see posters for beach clean ups or I just simply throw my trash in a garbage can.
  • I learned that in order for people to live long, the earth needs to be healthy too. Taking care of it can benefit future generations.

What did I learn?

How do I use this in my life?

Financial Wellness

Financial

You have the ability to balance the mental, spiritual, and physical aspects of money. You are aware of your financial state and are prepared for unexpected emergencies. When you are financially well, you...

Track your expenses

  • Tracking where your money comes from and where your money goes can help you figure out how to manage your money.
  • Making a budget plan allows you to chart your fixed expenses and your flexible expenses.
  • Banks send statements each month (if you use a credit card) and it can show you how much you spent and where your money was spent.
  • This dimension is used in my life when I go to the bank and also when I make a list of what bills I need to pay. Money can both stress me out and also make me happy. It's important to me to always have a financial plan to be prepared for the future.
  • One thing I learned this semester is that saving even a little can go a long way! Banks have interest and it can benefit you.

What did I learn?

How do I use this in my life?

Occupational Wellness

Occupational

You have the ability to gain personal fulfillment from your job/career while still balancing other aspects in your life. The path you choose to take when choosing careers will shape this dimension in your life. When you are occupationally well, you...

Have good time management

  • Good time management skills= more efficient work!
  • Doing things at the last minute can cause a lot of stress- everyone probably has gone through it.
  • It's helpful to make to-do lists, weekly schedules, and monthly planners in order to finish tasks better.

  • Since I have a full-time job, juggling school and work is not easy. But it's helpful that my manager allows me to have a flexible schedule (I can choose my dayoffs and he makes me have dayoffs on school days). I also enjoy being around my coworkers.
  • One thing I learned is that no matter how high your salary is, if you are unhappy with your career, you will not live a good life.

What did I learn?

How do I use this in my life?

Cultural Wellness

Cultural

You have the ability to be aware of your own cultural background and respect other people's backgrounds as well. You build respectful relationships with different people of ethnicity, religions, values, and beliefs.

Resources

  • Lawson, Jennifer. “Nine Dimensions of Health & Wellness.” LinkedIn, 8 Feb. 2017, https://www.linkedin.com/pulse/nine-dimensions-health-wellness-jennifer-lawson.
  • “Nine Dimensions of Wellness.” UH Wellness, University of Houston, 14 July 2017, https://www.uh.edu/wellness/dimensions/.
  • Insel, Paul M., et al. Connect Core Concepts In Health. 14th ed., McGraw-Hill Education, 2016.
  • Pathmedical. “Why Should You Schedule A Yearly Check Up.” Path Medical, 19 June 2018, https://pathmedical.com/why-should-you-schedule-a-yearly-check-up/.
  • Cherry, Kendra. “Social Support Is Imperative for Health and Well-Being. Verywell Mind, 13 Aug. 2019, https://www.verywellmind.com/social-support-for-psychological-health-4119970.
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