Photo Source: ‘Self-Care’ by Pixabay, Edited via Canva by Sophia Tilbury
The Global Wellness Institute defines wellness as ‘not a passive or static state but rather an “active pursuit”’, but what do they mean by this term? They continue, stating that wellness ‘is associated with intentions, choices and actions’. Furthermore, they divide wellness into six categories of wellbeing, these include: Physical, Mental, Emotional, Spiritual, Social and lastly, Environmental. Using some components of The Global Wellness Institute’s recipe for wellness, this article will explore the different methods that can be used to improve your overall happiness and wellbeing.
Physical Health
Working on your physical health, can have striking results that can positively impact your wellbeing. When we take care of our bodies, by eating nourishing and nutritional foods, as well as, setting aside time to exercise, we begin to feel the effects on our wellbeing. A BBC study honed in on the importance of a balanced diet, in which Nutritionist, Sonal Shah, states that a “balanced diet feeds the brain, providing it with the nutrients it needs to support a positive mood”. It is interesting to consider the extent to which food can uplift you mood, and in turn, your wellbeing. Furthermore, Shah talks of the importance of staying hydrated, noting that dehydration “is seen by the body as a stressor, leading to symptoms of low energy, poor focus [and] confusion”.
The vitality of exercise on our overall wellbeing cannot be ignored, generally, it is associated with a better mood and an improved quality of life. An article from the National Library of Medicine, reviewed the role of physical activity on mental health, and revealed that “physical activity improves the functioning of the hypothalamus-pituitary-adrenal (HPA), axis lowering cortisol secretion”. A reduction in cortisol levels, better known as the stress hormone, can leave us feeling more relaxed, and at ease as a result. However, implementing exercise into your everyday does not need to be strenuous. In fact, research has shown that even just a morning walk can positively impact your wellbeing, which leads us onto the impact the environment has on our wellness.
Environmental Health
The environment plays a crucial role in fostering wellbeing, it has been proven to heighten positive moods and lessen stress levels. Author, Mel Robins acknowledges the important of ‘getting outside’ in her award winning podcast, The Mel Robins Podcasts. Robins notes that getting fresh air, specifically in the morning, can provide an increased sense of clarity. To further this, she provides a 5, 10 and 15 minute rule, which states that sunny weather warrants a 5 minute walk, cloudy weather warrants a 10 minute walk, and rainy weather warrants a 15 minute walk. Robins’ theory ensures that no matter the weather, you can still reap the benefits of sunlight and fresh air. An article by WebMD, revealed that when we go on walks, our ‘bodies release hormones that make [us] feel better mentally and emotionally’. For example, hormones such as dopamine and serotonin.
Despite this, it is important to keep your morning walks realistic. As students, we live busy lives, therefore, we must to keep morning walks as an easily implementable part of our morning routines. Sticking to Robins’ 5, 10, and 15 minute rule, ensures that you can enjoy your morning walk, without running late.
Mental Health
All areas discussed within this article, work together to ensure we gain the tools needed to look after, and better our mental health. However, there are more general and even simpler tasks that you can practice everyday to improve yourself mentally. For example, making your bed. Whilst you’re most likely thinking that this is drastically simple, the effects that making your bed can have on your mental health are truly fascinating. Research carried out by wellness author, Sarah Vanbuskirk via verywellmind, revealed that ‘living in a tidy environment improves or retains brain function and enhances general quality of life’. Additionally, she touches upon William H. McRaven’s book, Make Your Bed: Little Things That Can Change Your Life…And Maybe the World (2017). Vanbuskirk notes that his ‘theory is that just by making you bed, you’ve accomplished […] one thing’, she continues ‘the simple act of tidying up your covers lets you begin your morning’. This idea of beginning your day in the right way, can have a lasting impact on our wellness. Experiencing feelings such as accomplishment, even from the simple act of making your bed, can leave us with a sense of productivity, that we then take with us and channel into our everyday.
Emotional Health
Learning how to process our emotions is key to bettering our wellbeing. Bad traits, such as negative self-talk, can have a detrimental impact on our wellbeing. Therefore, it is greatly important to learn to regulate negative thoughts and turn them into ones of positivity.
An article by Chelsea Brouse sought to examine the various ways in which we can reduce negative thinking. Brouse argues that the first approach we should take towards negative thoughts is ‘to become aware of them’, suggesting that automatic negative thoughts ‘can have a significant impact on your emotional well-being and overall mindset’. One easy way to alter the way in which we approach negative thoughts is through journalling. This doesn’t have to be structured nor does it need to be a time consuming act. The act of ‘putting your thoughts on paper’, can better our sense of self-reflection, which allows us to replace a negative mindset with a more balanced and rational one. It only takes a few minutes a day, and can be done in both the morning and in the evening.
To close, investing time to implement wellness into your everyday life, can be a greatly rewarding process however, it is not a one-time fix, but rather something that is ongoing, and that takes time. Adopting simple and manageable habits, such as the techniques discussed in this article, can foster a lasting change to our mindset, thoughts and overall wellbeing. Additionally, by combining the inclusion of intentional choices, such as making our beds, healthy diets, walking, exercise, and journaling, we slowly begin to hone in on our individual wellbeing with a more mindful and positive mindset.
Sources used in this article are linked below:
What is Wellness? – Global Wellness Institute
Morning Walk: How It Can Benefit Your Overall Well-Being
How diet can affect your mental wellbeing – BBC Food
Role of Physical Activity on Mental Health and Well-Being: A Review – PMC
The Mental Health Benefits of Making Your Bed
William H. McRaven’s Novel: Make Your Bed: Feel grounded and think positive in 10 simple steps: Amazon.co.uk: McRaven, Admiral William H.: 9780718188863: Books
Mel Robins’ Podcast: Mel Robbins → Podcasts
Written by Sophia Tilbury
