Spiritual Wellness - The Wellness Wheel

Carla Cook, LCSW, Healing Solutions Family Therapy Center Clinical Manager

As part of our continuing examination of the Wellness Wheel, a visual representation of seven dimensions of wellness, we will be exploring Spiritual wellness.

Spiritual wellness may not have been something you've previously considered, but its impact on your life is inescapable. It is important for us to be objective when examining the concepts of spiritual wellness as spirituality can have many meanings and may be interpreted differently by different people. Generally, the term represents discovering, experiencing and living out the effects of an authentic human life. The best example of someone with spiritual wellness is someone who regularly finds meaning in life, and feels connected to a higher purpose.

The Four Domains Model of Spiritual Health and Well-Being embraces all extant world-views from the ardently religious to the atheistic rationalist. The National Interfaith Coalition on Aging originally proposed the framework in 1975, and it has been adapted for research in many areas. Spiritual wellness is a dynamic state of being, reflected in the quality of relationships people have in four domains: Personal: where we intra-relate with self; Communal: in-depth interpersonal relationships; Environmental: connecting with nature; Transcendental: relating to something or someone beyond the human level. The quality of the relationship that a person has with themselves, with others, with nature and/or with God constitutes a personal spiritual well-being in those four domains. Thus, spirituality can be seen as a fundamental component of being human.

The concept of spirituality is emotive, as it pertains to the very essence of being. If we can understand self-worth, self-esteem and self-actualization, then our exploration should also include spirituality, for these concepts are equally as intangible as spirituality.

Spiritual wellness can be defined as expanding a sense of meaning and purpose in life, including morals and ethics. It may or may not involve religious activities. Spiritual wellness is a person's need for meaning, purpose and connection to something greater than themselves. It can involve religious practices, but it can also include personal practices that are not defined by a religion or religious group. Some say that spiritual wellness is the most important aspect of health because it gives context and meaning to all other parts of ourselves and life experiences. Spirituality involves connecting to your inner and outer worlds to support you in living your values and purpose.

The foundation of spiritual health is discovering a sense of meaningfulness and purpose in your life. Many factors play a part in defining spirituality - religious faith, beliefs, values, ethics, principles and morals. Some gain spirituality by growing in their personal relationships with others, or through being at peace with nature. Spiritual health helps us to find the inner calm and peace needed to get through life's challenges, regardless of beliefs or where you are on your spiritual journey.

The human spirit is often the most neglected aspect of ourselves. In the same way that we exercise to condition our bodies, a healthy spirit is nurtured by purposeful practice. Our spirit is the aspect of self that can carry us through anything. If we nurture our spirit, we will be able to experience a sense of peace and purpose even when life is challenging. A strong spirit helps us to survive and thrive with grace, even during trying times.

Please reach out to book an appointment if we can support you on your journey. We accept most major insurance plans.

Intellectual Wellness - The Wellness Wheel

Carla Cook, LCSW, Healing Solutions Family Therapy Center Clinical Manager

Intellectual wellness is defined as exploring our creative abilities and finding ways to expand knowledge and skills. Intellectual wellness is the practice of nourishing your intellect, stimulating your brain and supporting mental health habits. It is one of the eight dimensions of wellness and can be developed throughout your life through personal and professional development, cultural and community involvement.

Intellectual wellness stimulates critical thinking, curiosity and creativity. Just like exercise and physical fitness, training our minds is fundamental to supporting our intellectual wellbeing. By cultivating intellectual wellness throughout your lifespan, new neural connections are developed, neuro-plasticity is supported, creativity is promoted and a healthier, happier life can be experienced at any age.

According to the Center for Wellness and Health Promotion at Harvard University, potential benefits of intellectual wellness include:

• Improved cognition.

• Improved concentration and memory.

• Enhanced clarity in thinking.

• The experience of a more stimulating life.

• The development of personal values and opinions.

• Having a more open mind.

Ways to Improve Intellectual Wellness:

1. Have a topic you have always wanted to learn more about? Pick up a classic or the latest on the bestseller list. Order a book online to read on your electronic device. Did you know that many local libraries allow you to borrow digital books?

2. Keep a daily journal of activities and events by writing your thoughts and stories of your life. This supports your ability to process your feelings and examine significant life events.

3. Play brain games like Sudoku or crossword puzzles. There is also a large selection of challenging games online, such as Mastermind, Crime Scene, trivia, checkers, chess and more.

4. Experience the arts by attending or taking part in cultural events in person or online. Music, the arts, dance and other cultural activities support the ability to experience creativity and stimulate your brain in new ways.

5. Studies show that spending time with friends and loved ones regularly will increase your level of happiness and your lifespan. Socializing, talking and exchanging ideas is an opportunity to expand your mind.

6. Sign up for classes through the local community college or an online learning platform. Harvard University, Coursera and edX.org all offer free or low cost online courses and are excellent places to experience how lifelong learning is key to keeping the brain active and healthy.

7. De-stress! Stress can have a negative impact on intellectual wellness, making it difficult to concentrate, make decisions or solve problems. Stress can also impair cognitive functions, such as memory, judgment and the ability to learn new skills. Examples of activities that reduce mental stress include meditation, light exercise and spending time with a pet or enjoying nature.

It is also important to understand the connection between intellectual wellness and physical activity. The area of the brain responsible for cognitive thinking tasks, the frontal lobe, is activated during physical activity, which also has a lasting, positive impact on brain function and neuroplasticity – the brain's ability to change and adapt from experience.

Studies have shown consistent participation in physical activity enhances development in the region of the brain responsible for executive function. Executive function is important for essential cognitive skills that allow people to control their thoughts, emotions and actions to achieve goals. These skills include "Working Memory" which is responsible for retaining and manipulating information over short periods of time, and "Cognitive Flexibility" which supports managing thoughts, focusing and ignoring distractions.

Working with a professional for guidance can nourish your intellect, stimulate your brain, support executive function and help navigate transitional life events for an enhanced quality of life. At Healing Solutions Family Therapy Center, professionals are waiting to support your wellness journey.

Emotional Wellness - The Wellness Wheel

Carla Cook, LCSW, Healing Solutions Family Therapy Center Clinical Manager

In our last blog, we explored physical wellness: the impact of sleep hygiene, nutrition, self-care, physical activity and how adopting a balanced lifestyle may influence our physical health and reaching our full potential. Now we will be investigating emotional wellness and how cultivating emotional health supports our ability to adapt to challenging events and moderate stress.

The National Center For Emotional Wellness defines emotional wellness as, "an awareness, understanding and acceptance of our feelings, and our ability to manage effectively through challenges and change."

Emotional wellness, refers to how well people manage their emotions and cope with challenges throughout life by providing awareness and acceptance of feelings, rather than denial or repression. Having an optimistic approach to life, despite occasional frustrations and disappointments, enhances self-esteem, increases a strong sense of self and improves the ability to recognize and share a wide range of feelings with others in a constructive way. Emotional wellness also allows us to learn and grow from experiences, encourages autonomy and improves decision making skills.

Emotional wellness affects personal and professional relationships. The more emotionally healthy we are the more support and care we can offer those we love and respect and the better equipped we are to connect with and relate to others. Examining how you feel and navigating life challenges with a positive mindset leads to better outcomes in personal, scholastic and professional life.

Challenges with emotional well-being may have a negative effect on a person's mental and physical health. There are several ways that not having the ability to maintain a positive emotional state can hinder success and contribute to negative outcomes, particularly because a negative emotional state is a stressful one. These ways include:

• Lower immunity: stress weakens the immune system.

• Hypertension: long-term stress worsens blood pressure.

• Increased illness: stress degrades health, including cardiovascular issues and psychiatric problems.

• Relationship issues.

• Difficulties at work.

• Trouble concentrating.

Options to improve emotional wellness include practicing mindfulness, managing stress and practicing self-compassion. Mindfulness is about being present in the moment and encourages us to fully participate in life and can improve both physical and emotional well-being. By intentionally discussing our feelings with others and asking them about their feelings, we can learn to understand them and experience different perspectives.

Managing stress helps us stay emotionally and physically healthy. A stress management plan allows us to experiment with different activities to see which will help us feel better. Engaging in activities that increase endorphins, one of the "feel-good" chemicals produced by our bodies, improves our emotional wellness. Endorphins can be increased through numerous activities from dancing to laughing, going for a walk, listening to music, taking a bath, practicing yoga, deep breathing or experimenting with simple meditations on YouTube or mindfulness apps.

Practice compassion by forgiving yourself and others, and give yourself credit for your accomplishments at the end of the day, instead of focusing on any deficits. Identify what is important in life, such as professional goals, family, friends, or volunteering, and spend time doing those things.

Working with a professional for additional guidance to learn how to effectively identify and process emotions can be beneficial and supports emotional wellness, goal setting and navigating stressful transitional life events. At Healing Solutions Family Therapy Center, a team of qualified professionals is waiting to support your wellness journey.

Carla Cook is a Licensed Clinical Social Worker and a Clinical Manager at Healing Solutions Family Therapy Center.