Up until the end of this course, I kept thinking that my biological health was what needed the most attention and work. After careful reevaluation, I see that my mental health would score much lower at the moment, as I have been under a lot of stress. I have done well with keeping track of what I eat and watching the amount of sugars and carbs I intake. I've also been doing pretty well with committing to my exercise routine. Doing the exercises we've learned throughout the course has been a new priority in my day to day activities. I think I've had a nice start and as I get comfortable, I need to push myself to the next level to constantly improve.
This course was not a class I was certain I wanted to take. As I've mentioned before, I was very skeptical and was not very open-minded about the healing properties of yoga, meditation, and many CAM practices. I had researched a few of the topics for previous classes, but never had a very good understanding until I got to this course. Actually participating in the exercises helped me to see that nurturing your mental health could have actual benefits to your physical health. After each exercise, whether I was certain I met the objective or not...I felt a sense of calm. There was an inner peace which helped me to relax and rid myself of unnecessary stress. Now that I've experienced it first hand, I am eager to share with others examples of practices to help foster their own mental health.
Tuesday, February 21, 2012
Tuesday, February 14, 2012
Unit 9 Final Project
As a health and wellness professional, developing yourself psychologically, spiritually, and physically can have many benefits. One of the first is the ability to see others with loving-kindness. Viewing each person as an individual and treating them with kindness can help them to heal (Schlitz, M., Amorok, T., Micozzi, M., 2005). In addition, developing yourself gives insight into another’s development. You can help to guide and encourage patients if you know what they are going through, and you have gone through it before. Much like teaching a child how to write, you must have the ability to write. Also, having gone through the process, you learn that needs and goals can shift; and must be reassessed. If you have this understanding, you can help patients to see where their priorities lie, keeping them on the path that is right for them.
Earlier in the course I did an integral assessment, discovering which aspects of life I needed to work on, how to eliminate unnecessary suffering and work toward long-term flourishing, all the while considering my psychospiritual development (Dacher, E., 2006). I have tried to use this class as a guide, and remember that all aspects of my health tie into one. I initially felt that my biological health was where I struggled the most, and needed more work. After some time and thought, I see now that my psychological health is probably the aspect of my life that requires the most attention.
To rate my psychological health I must take into consideration that I have been under a great deal of stress. Personal issues have plagued my mind lately, and I am anxious and irritable. I have not been getting enough rest, nor have I been eating properly. Because my psychological health deeply affects my biological and spiritual health, I see this as an area to rate very low. I must focus on the truly important matters in my life and find solutions, rather than letting everything get to me at once. Relieving stress will help me with my biological and spiritual aspects.
My spiritual health depends a lot on my psychological health. I find it difficult to focus on others and keep an open mind when my brain is plagued with racing thoughts and anxiety. I have been taking time each day to do the Loving-Kindness exercise in an effort to foster my spiritual health, but find it difficult because I have so much on my mind. I would not rate my spiritual health nearly as low as my psychological health, but it could use a little work.
My biological health would be good, aside from the stress I’ve been feeling. As I mentioned, stress tends to cause a lot of problems in my eating and sleeping habits; both of which affect my physical body. In addition, I know that when I am stressed I run the risk of having a panic attack. My body is affected very negatively by the anxiety, racing heart, and shortness of breath associated with a panic attack. I feel that if I work on my psychological health then my biological and spiritual aspects of health will be much easier to focus on and manage.
My biggest goals are journaling, meditation, and more exercise. Journaling gives me a psychological release. I can say anything on paper just to get it off of my chest. It can help to release anger, anxiety, frustration, and sadness. I find that it helps to calm me. Also, when I can be completely free on paper, it helps me tackle problems head-on without a lot of distraction or negative thoughts.
Meditation and practices like we have learned this term, such as the Loving-Kindness practice, help me to get in touch with myself. The Loving-Kindness practice also helps me to remember others. To be healthy, positive relationships are important and having a positive attitude about others can certainly help. I feel a very human connection when I am imaging other people and lavishing love and kind thoughts on them.
Physical exercise is something I have been trying to incorporate into my life more and more on a regular basis. I find it very enjoyable and fulfilling. I also know that it will help to lose a few unwanted pounds, and keep my physical body strong. I have never been a big fan of running as a form of recreational exercise, but recently discovered I like to jog on the Wii Fit. After I work out I feel better psychologically, as well. I get a rush while working out that makes me incredibly happy and it is accompanied with a feeling of accomplishment.
To further heal psychologically, volunteering can be helpful. It can offer a sense of purpose as well as positive feelings about doing good for others. Helping at a soup kitchen gives you not only a chance to help feed those who may otherwise go hungry, but also allows an opportunity to be useful in a more connected way. Instead of providing only for you, you can branch out, and help others. Being valued by others for what you do for them can help your self-esteem (Helpguide.org, n.d.).
Getting a pet is another way to encourage good psychological health. A pet can provide you with unconditional love and companionship. Pets are also able to warm your heart and teach you to live in the moment (Schlitz, M., Amorok, T., Micozzi, M., 2005). A pet can also help to provide a sense of purpose, as you are responsible for someone other than yourself on a daily basis. Having a pet can also encourage more physical activity. Dogs require a walk or tossing a ball in the park, and being active outdoors in the sunshine can help to lift your mood (Helpguide.org, n.d.).
To boost spiritual health, a spiritual guide can be helpful and many churches offer a pastor, priest, or rabbi who would be glad to take on the task. Many religions focus on a creator, and emphasize how each individual living thing came from this said creator. This can help to foster a sense of connectedness with others. Religion is generally based on loving-kindness to others, as well. Attending a place of worship could help you fill a missing spiritual void and see the bigger picture that is the world around you.
Yoga can offer spiritual benefits. When practicing yoga, your mind is open to become more in touch with yourself. A sense of peace can be gained from yoga, and with this peace comes strong self-awareness. Through breathing and meditation incorporated with yoga, you can begin to do things in life with strong intent. (Lifepositive.com, 2012)
Sleep provides many physical health benefits. When life is busy and there are deadlines to be met and you become overwhelmed, sleep may take the back burner on the list of priorities. Sleep needs to be a top priority. Getting enough sleep can help keep your heart strong, decrease stress and depression, prevent unnecessary weight gain, and repair the body from regular daily damage (Stibich, M., 2012) On top of all the physical benefits of sleep, it can also help to sharpen the mind. Memory and concentration are much better after a good night’s sleep.
Walking can also provide several health benefits. Walking, like any form of exercise, can help you to lose weight and keep your heart healthy. An added bonus to walking is that it is low-impact and easy to do. Taking a walk daily can help to lower cholesterol and blood pressure, keep your body strong, and improve your mood. (Mayo Clinic Staff, 2012) Walking outdoors also gives you a chance to enjoy fresh air and soak up some vitamins from the sunlight.
One of the most important things on my path to integral health is commitment to me and to my goals. I intend to keep track of my progress on a calendar, and strive for five days of journaling a week, meditating three to five times a week, and working out every day. By marking my progress on a calendar, I will not only feel the positive effects but also physically see how well I am doing. After some time is passed, it will be important to reevaluate. I will need to decide where I have succeeded, what areas I have grown in, and where I still need to direct my focus. I can also change things up. If writing in a journal is not helping as much as I hoped it would, maybe I can look into something that is more hands on for psychological fulfillment such as volunteering. Maybe I can look for guidance from a counselor or therapist. The possibilities are endless and because there is no “right” path, it is important to keep an open mind.
Tuesday, February 7, 2012
Unit 8 Optimal Well-Being
Out of all of the exercises we have engaged in throughout this course, I find the Subtle Mind and Visualization the most helpful to me. I tend to be a "worrywart" and both of these exercises help to calm me.
The Subtle Mind exercise is very helpful when it comes to making decisions. Instead of my mind wandering to "what if's;" I can take a deep breath, gently push away thoughts that are not helpful, and focus on the pro's and con's of the decisions at hand. I find that it is easier to think more clearly when I can consciously push aside any distractions. I have also found that when I focus on my thoughts, sometimes there are things I need to come back to and work out in my mind at a later time.
The Visualization exercise is pure relaxation. It helps me to unwind at the end of the day, and go to bed with a nice peaceful feeling washing over me. A lot of times I lie awake at night and over-think things. I think of things I forgot to do, things I need to do, things I could do. Instead of getting restful sleep, I end up worrying and stressed out. Doing this exercise at night has helped me to let go of some of those worries, and the last two nights I have fallen asleep much more quickly.
With less stress and better sleeping habits, I am able to feel more relaxed throughout the day. I can see how this could benefit my overall health.
The Subtle Mind exercise is very helpful when it comes to making decisions. Instead of my mind wandering to "what if's;" I can take a deep breath, gently push away thoughts that are not helpful, and focus on the pro's and con's of the decisions at hand. I find that it is easier to think more clearly when I can consciously push aside any distractions. I have also found that when I focus on my thoughts, sometimes there are things I need to come back to and work out in my mind at a later time.
The Visualization exercise is pure relaxation. It helps me to unwind at the end of the day, and go to bed with a nice peaceful feeling washing over me. A lot of times I lie awake at night and over-think things. I think of things I forgot to do, things I need to do, things I could do. Instead of getting restful sleep, I end up worrying and stressed out. Doing this exercise at night has helped me to let go of some of those worries, and the last two nights I have fallen asleep much more quickly.
With less stress and better sleeping habits, I am able to feel more relaxed throughout the day. I can see how this could benefit my overall health.
Tuesday, January 31, 2012
Unit 7 Meeting Aesclepius
Meeting Aesclepius
This week's exercise was really hard for me at the beginning of the unit. I imagined my grandmother, who is still alive, and one of the most amazing women I know. She is full of wisdom and kindness for others. Imagining her was not difficult, but it did bring a bit of sadness. One reason is that she lives far away, and I have not seen her in quite some time. Another is that her wisdom has come with a price. I know that her life has been full of difficult experiences, which have helped her grow into the person she is. It saddens me she went through all of that, though. By the end of the week, I was able to see that everyone goes through something that makes them who they are. I had a peaceful feeling at the end of the exercise the last few days. I'm not sure I felt that I became her, but I honestly hope someday I am more like her. =)
"One cannot lead another, where one has not gone himself"
I think that this quote is simple, and yet profound. You cannot begin to explain some of the more complex things in life without having gone through the experience. I think that it is important to work on strengthening your own mental, physical, and spiritual health before telling someone else to do it. When I started this class I was skeptical and cynical about some of the things I was reading in the book. After a few weeks, I began to see how these exercises and assessments can be beneficial. I have learned a lot about myself, and will continuously strive to do better. I can assess what areas I need to work on, and put a plan in place. When working with patients, I think it is important to be able to guide and encourage them. It's sort of like going to the doctor and listening to him lecture you on smoking cigarettes, but he smells of smoke himself. There is little credibility if he does not practice what he preaches to his patients.
This week's exercise was really hard for me at the beginning of the unit. I imagined my grandmother, who is still alive, and one of the most amazing women I know. She is full of wisdom and kindness for others. Imagining her was not difficult, but it did bring a bit of sadness. One reason is that she lives far away, and I have not seen her in quite some time. Another is that her wisdom has come with a price. I know that her life has been full of difficult experiences, which have helped her grow into the person she is. It saddens me she went through all of that, though. By the end of the week, I was able to see that everyone goes through something that makes them who they are. I had a peaceful feeling at the end of the exercise the last few days. I'm not sure I felt that I became her, but I honestly hope someday I am more like her. =)
"One cannot lead another, where one has not gone himself"
I think that this quote is simple, and yet profound. You cannot begin to explain some of the more complex things in life without having gone through the experience. I think that it is important to work on strengthening your own mental, physical, and spiritual health before telling someone else to do it. When I started this class I was skeptical and cynical about some of the things I was reading in the book. After a few weeks, I began to see how these exercises and assessments can be beneficial. I have learned a lot about myself, and will continuously strive to do better. I can assess what areas I need to work on, and put a plan in place. When working with patients, I think it is important to be able to guide and encourage them. It's sort of like going to the doctor and listening to him lecture you on smoking cigarettes, but he smells of smoke himself. There is little credibility if he does not practice what he preaches to his patients.
Tuesday, January 24, 2012
Unit 6 Integral Assessment
LOVING KINDNESS
The loving kindness exercise is becoming easier and easier for me. Focusing on those I did not care for (or did not know), was so difficult at first. I am finding that it helps me to relax and find a sense of peace. I am able to concentrate much easier, and find myself thinking of strangers I've interacted with throughout my day.
INTEGRAL ASSESSMENT
1. Alleviate needless suffering and promote human flourishing
While looking at myself to evaluate what areas require more growth on my part, I would definitely say I need to focus on biological flourishing. I was not one who ever watched my diet closely. Recently, I've been to the doctor and discovered that with a strong predisposition to diabetes...I have developed high levels of insulin, and told I am prediabetic. In order to be healthier overall, I need to start taking better note of my diet and exercise to help keep full blown diabetes at bay. I will be keeping a food journal so that I can actively track my carbs throughout the day and continuing my exercise routine as I always have.
2. Make a distinction between short-term suffering and permanent relief.
Because the doctor did not feel I am at a high enough risk right now for medication, my long term plan is undetermined at this point. For now all I can do is try to help my body's production of insulin stay on track with watching my intake of excess carbs and sugars. I feel that medication would only help with short-term suffering, but if I am able to prevent diabetes...that would be more in line with permanent relief.
3. Recognize the difference between immediate pleasure and long term flourishing
This one was difficult for me. When I think of immediate pleasures, I think of material things. Having money or acquiring things can often give someone immediate joy, but it is short lived if there is any underlying unhappiness. Long term flourishing is harder to pinpoint because it takes an internal prospective. It requires a sense of peace and happiness, and this can vary from person to person. In my mind, peace and happiness comes when my needs and those of my family are met. Also, when we are all healthy and successful.
4. Include psychological development as an important part of integral health
I believe that this course has helped me to explore my psychospiritual side. Meditating and doing this mind exercises has brought me more in touch with my spiritual side. This allows me to take a pause from my busy life, and focus on my internal conversations and thoughts. I have noticed with the subtle mind exercise that sometimes things come up I wasn't even consciously aware were bothering me or causing distress in my life. I push the thoughts away to focus on the exercise, but find myself coming back to them later to reevaluate. This has been very beneficial in my psychological health.
5. Keep an open mind and rely on deep listening and guidance
Keeping an open, quiet mind is not something I am always good at, but I am getting better as the weeks go on and I practice the exercises we've utilized in this class. I have found that it helps lead to better decision making when my mind is not cluttered. I am more likely to focus on the decision itself rather than making one in haste.
6. Consider all aspects, levels and lines of development that are relevant
This assessment is one that requires some intent. It is one thing to go through this list and evaluate where you are and how you think you are doing, but it takes some discipline to come back to this and reevaluate as needed. Currently, I feel like I am on the right track, but in months from now as things in life change it will be important to rethink things. If I am able to accomplish one thing then it is time to work on another. If I have a new situation in life causing stress, then it will be important to focus on that and devise a solution.
The loving kindness exercise is becoming easier and easier for me. Focusing on those I did not care for (or did not know), was so difficult at first. I am finding that it helps me to relax and find a sense of peace. I am able to concentrate much easier, and find myself thinking of strangers I've interacted with throughout my day.
INTEGRAL ASSESSMENT
1. Alleviate needless suffering and promote human flourishing
While looking at myself to evaluate what areas require more growth on my part, I would definitely say I need to focus on biological flourishing. I was not one who ever watched my diet closely. Recently, I've been to the doctor and discovered that with a strong predisposition to diabetes...I have developed high levels of insulin, and told I am prediabetic. In order to be healthier overall, I need to start taking better note of my diet and exercise to help keep full blown diabetes at bay. I will be keeping a food journal so that I can actively track my carbs throughout the day and continuing my exercise routine as I always have.
2. Make a distinction between short-term suffering and permanent relief.
Because the doctor did not feel I am at a high enough risk right now for medication, my long term plan is undetermined at this point. For now all I can do is try to help my body's production of insulin stay on track with watching my intake of excess carbs and sugars. I feel that medication would only help with short-term suffering, but if I am able to prevent diabetes...that would be more in line with permanent relief.
3. Recognize the difference between immediate pleasure and long term flourishing
This one was difficult for me. When I think of immediate pleasures, I think of material things. Having money or acquiring things can often give someone immediate joy, but it is short lived if there is any underlying unhappiness. Long term flourishing is harder to pinpoint because it takes an internal prospective. It requires a sense of peace and happiness, and this can vary from person to person. In my mind, peace and happiness comes when my needs and those of my family are met. Also, when we are all healthy and successful.
4. Include psychological development as an important part of integral health
I believe that this course has helped me to explore my psychospiritual side. Meditating and doing this mind exercises has brought me more in touch with my spiritual side. This allows me to take a pause from my busy life, and focus on my internal conversations and thoughts. I have noticed with the subtle mind exercise that sometimes things come up I wasn't even consciously aware were bothering me or causing distress in my life. I push the thoughts away to focus on the exercise, but find myself coming back to them later to reevaluate. This has been very beneficial in my psychological health.
5. Keep an open mind and rely on deep listening and guidance
Keeping an open, quiet mind is not something I am always good at, but I am getting better as the weeks go on and I practice the exercises we've utilized in this class. I have found that it helps lead to better decision making when my mind is not cluttered. I am more likely to focus on the decision itself rather than making one in haste.
6. Consider all aspects, levels and lines of development that are relevant
This assessment is one that requires some intent. It is one thing to go through this list and evaluate where you are and how you think you are doing, but it takes some discipline to come back to this and reevaluate as needed. Currently, I feel like I am on the right track, but in months from now as things in life change it will be important to rethink things. If I am able to accomplish one thing then it is time to work on another. If I have a new situation in life causing stress, then it will be important to focus on that and devise a solution.
Tuesday, January 17, 2012
Unit 5 Subtle Mind Exercise
I found the subtle mind exercise to be much easier than the loving kindness exercise because focusing on breathing in and out did not seem as abstract to me as trying to visualize feelings. I was surprised at how often my mind wanders! At first I was trying so hard to focus on my breathing that I was not thinking of anything, but once I felt comfortable...my mind started to wander. It was difficult at first not to dwell on thoughts popping into my head. I found myself thinking for a few seconds before I could get back to my breathing, but by the end of the exercise I found it much easier to shake off other thoughts and stay attentive. I did try to do this exercise one night when I was very stressed, and it was nearly pointless. The worried thoughts in my mind were much harder to push away and made me lose my focus countless times.
Spiritual, mental, and physical wellness equal total health. If one part of your self is not healthy, then overall you are not healthy. I notice that when I am not feeling good in one area, it has the ability to affect every area. When I feel depressed or stressed out, it often makes me feel tired and worn out. Feeling stressed out also causes me to have headaches.
Lately I have not been attending church, which I feel is very important to my personal spiritual health. Things have come up, one of the kids is sick, life gets in the way, and I have not been making time for church on Sundays. Normally Sundays feel like a day to mentally and spiritually recharge. I go to church, and almost feel physically reawakened as well and ready to start the new week. I think it is important to make time for church as I do for workouts, sleep, meals, and other aspects of my well-being.
Spiritual, mental, and physical wellness equal total health. If one part of your self is not healthy, then overall you are not healthy. I notice that when I am not feeling good in one area, it has the ability to affect every area. When I feel depressed or stressed out, it often makes me feel tired and worn out. Feeling stressed out also causes me to have headaches.
Lately I have not been attending church, which I feel is very important to my personal spiritual health. Things have come up, one of the kids is sick, life gets in the way, and I have not been making time for church on Sundays. Normally Sundays feel like a day to mentally and spiritually recharge. I go to church, and almost feel physically reawakened as well and ready to start the new week. I think it is important to make time for church as I do for workouts, sleep, meals, and other aspects of my well-being.
Tuesday, January 10, 2012
Unit 4 Loving Kindness Exercise
At first I found this exercise a bit difficult. It takes me a lot to relax, and I have to have absolute peace and quiet to focus on something like this. Once I got into it, it was very relaxing. I found it very easy to think of people I loved and send them the well wishes and health the exercise required. I almost felt sleepy because I was so peaceful at that point. When it asked me to do the same for people I do not like, it was a bit more challenging. I try hard not to hold grudges, and just forgive & forget. Trying to think of those people brought some old memories to the forefront, and I had to push them aside to focus on the task at hand.
A mental workout can help you take control of your thoughts and feelings, channeling what is most important to the forefront. It can help to keep you balanced and put you in touch with yourself. For example, during this exercise I thought of someone I had a bad falling out with. Sending her the same loving well wishes as I had my husband and children, was very difficult. I powered through, but after the exercise I realized that I needed to overcome some issues I had with our broken friendship. Being able to realize something about myself that I didn't before was a very positive experience. Realizations like this could lead to psychological healing.
You could also get a mental workout with math problems, word puzzles, reading, writing, and performing or analyzing music.
A mental workout can help you take control of your thoughts and feelings, channeling what is most important to the forefront. It can help to keep you balanced and put you in touch with yourself. For example, during this exercise I thought of someone I had a bad falling out with. Sending her the same loving well wishes as I had my husband and children, was very difficult. I powered through, but after the exercise I realized that I needed to overcome some issues I had with our broken friendship. Being able to realize something about myself that I didn't before was a very positive experience. Realizations like this could lead to psychological healing.
You could also get a mental workout with math problems, word puzzles, reading, writing, and performing or analyzing music.
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