Holistic

Wellness
Wellness
Wellness is the act of practicing healthy habits on a daily basis to attain
better physical and mental health outcomes, so that instead of just surviving,
it will lead to thriving.
Health
According to the World Health Organization (WHO), health is defined as being
“a state of complete physical, mental and social well-being and not merely the
absence of disease or infirmity.”
 Wellness
● Wellness as the optimum state of health.
● Wellness is when the physical, mental and spiritual
states of a person are in harmony with each other
and are perfectly balanced.
● It is an ongoing journey and one that, according to
circumstances, will change and can change you.
● This is also called holistic health. Holistic means 'of
the whole'.

Yellow
Pond
Wholistic Wellness
● Wholistic wellness is an approach to being healthy that looks at a
person's health in a wholistic way.
● Wholistic wellness believes that each of body, mind and spirit things
work together.
Pillars of Wholistic
Wellness

Wholistic health and wellness is sustained by eight pillars:

1. physical,
2. emotional,
3. social,
4. spiritual,
5. intellectual,
6. financial, and
7. Environmental
8. Occupational
I. Physical Wellness

● Most people immediately think of exercise when

they hear “physical wellness.”
● Regular physical activity is an important part of the
equation that can’t be ignored.
● But it’s not the only aspect deserving of attention.
● Our body needs more than movement alone.
● Physical wellness also includes
○ appropriate sleep,
○ hygiene, and a
○ healthy diet etc
 Swimmin Cycling
g

Dancing

Stretching
Gardenin
g
I.Physical
Eat Health Practice Yoga
healthy

Avoid Screen
Good
Sleep
No Drinks 30 minutes
Jogging
Walk
II. Emotional Wellness
● Emotional wellness encompasses the ability to navigate feelings.
● This means identifying, assessing, and effectively sharing those feelings
with others.
● Being emotionally well is typically defined as possessing the ability to feel
and express emotions.
● Emotional wellness encompasses
○ optimism,
○ self-esteem,
○ self-acceptance and
○ the ability to share feelings.
 III. Emotional Wellness Strategies 11

Open up hurt
0 feelings Forgive
Release the emotions that gives 04
1 unpleasant experiences
People will feel better when they
forgive

0 Practice positive Emotions Emotional Awareness

05 Try to understand the emotions and
2 Gratitude, Serenity, Hope, Interest,
love, Pride, Awe, Amusement, Joy,
record, it will help to

Inspiration

Random act of
0 Laugh Kindness
06
3 Watch comedy clips, talk, etc When we kind to others we too get
benefit out of it
III. Social Wellness

● Social wellness is about connecting with others to form positive relationships.

● Social relationships create support systems that can carry through life’s struggles.
● Harvard’s Study of Adult Development ran for 80 years, collecting data on hundreds of participants.
A recent study on a subset of this population—surviving octogenarians—investigated the
connections between marital satisfaction, social lives, and happiness.
● Researchers found that participants who spent more time with others reported greater levels of
happiness.
● Building and maintaining the networks take time and energy, but the work is worth the effort. And it
will continue to serve us throughout our life.
 III. Social Wellness Strategies
WRITE YOUR SUBTITLE HERE

Connect/ network
Connect with people helps feel
better

Open up/ Talk Explore / Adventure

It is very important to open up Explore more social connection
and talk your thoughts and and try adventure with friends
feelings to someone

Help others/ Volunteer Surround

When possible help others and It is important to surround us
volunteer to any social welfare with positive people
IV. Spiritual Wellness
● The spiritual pillar will look different for everyone because it’s such a personal piece of
overall wellness.
● It will play a stronger role in one person’s life more than another, depending on how each
person defines it.
● Spirituality is commonly viewed as a sense of purpose, direction, or meaning, without
which, values can slip to the wayside, upending life’s balance.
● Many cultivate their spirituality through meditation, prayer, or other activities that foster a
connection to nature or a higher power.
● Maintaining our spiritual wellness will look different for everyone.
● It’s not about a specific religion or belief system.
● Spiritual health is about personalizing your journey. Some people might practice
mindfulness as a way of checking in with their intentions, guiding their actions, and
maintaining a values-based approach to life.
Yellow VI. Spiritual Wellness 15

Pond
Strategies

Meditation
The mental health benefits of meditation include better focus
and concentration, improved self-awareness and self-esteem,
lower levels of stress and anxiety, and fostering kindness

Mindfulness
Mindfulness as an important element in the treatment of a
number of problems, including: depression, substance abuse,
eating disorders, couples’ conflicts, anxiety disorders, and
obsessive-compulsive disorder

Mantra/ Chanting
Chanting “om” for 10 minutes can help: reduce stress,
anxiety, and depressive symptoms. improve attention.
enhance positive mood

Prayers
Prayer can have a positive impact on recovery from mental
illness and also on the well-being of people without mental
illness
V. Intellectual ● Intellectual wellness is strengthened by
continually engaging the mind.
● Even simply engaging in intellectually
stimulating conversations and debates
can strengthen this pillar.
● Some experience intellectual boons
through self-discovery and personal
advancement.
● Academic efforts, involvement in
community activities, or other avenues of
personal growth are just a few you can
try.
Yellow V.Mental Wellness Strategies 17

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Visualization Positive Thinking

It is one of the most effective cognitive Allow the mind to hold and process more
strategies for better mental health positive thinking rather than negative

Cognitive Restructuring Journaling and Thought Record

Identify and dispute irrational or maladaptive Thought records will help us to identify the
thought root cause of the mental health problem

Attention Engagement or
Distraction
Mental Rehearsal
It is one of the strategy helps to engage our Fine tuning the mind by rehearsing what we
attention productively want
VI. Financial Wellness
● To be financially well is to live within your means and plan for the future appropriately.
● It can be tough to accomplish, but small steps can pay off big-time in the long-run.
● Financial wellness might sound the least exciting. But pursuing betterment in this area
will surely strengthen the other pillars of holistic health and wellness.
● After all, financial troubles are one of the top stressors that many people report.
● Taking small steps to control spending and save money can really lighten the burden on
everyday life.
VI. Financial Wellness Strategies
VII. Environmental
● Environmental wellness is concerned with immediate personal surroundings and the larger
community where you live and work.
● Specifically, environmental wellness is determined by the reciprocal relationship between
an individual and their environment.
● How do we support our environment? And in return, how does our environment support our
health, well-being, and safety?
● The effects of strengthening our environmental wellness can be felt personally, and by our
larger local and global communities.
● The more we care for and respect our natural and built environments, the better they can
support and sustain our daily life.
VII. Environmental Wellness Strategies 21

0 Aesthetics: Cluttered spaces

1
can create feelings of
overwhelm and anxiety.

0 Sensory: "The lighting, temperature,

sounds, smells, and color palette of an

2 environment are very important to

how comfortable, relaxed, and safe

0
you feel
People: Indirect or inconsistent
communication, conflicts, or

3 unreliable people in the

environment can be very stressful
to manage
0 Culture and Values: “It’s
important for people to connect

4 with others that share their culture

and values

0 Familiarity: Positive associations

in the environment such as a

5 family photos, or familiar objects

can boost mood and a sense of
connection.
VIII. ● Occupational/Vocational wellness involves preparing

Occupationa and making use of our gifts, skills, and talents in order
to gain purpose, happiness, and enrichment in our life.
l Wellness ● The development of occupational satisfaction and
wellness is related to our attitude about our work.
● Achieving optimal occupational wellness allows us to
maintain a positive attitude and experience
satisfaction/pleasure in our employment.
● Occupational wellness means successfully integrating a
commitment to your occupation into a total lifestyle that
is satisfying and rewarding.
 VIII. Occupational Wellness 23

Strategies
Active Curious
1 Always busy with something
2 Always to know new things

. .
Ambitious Logical
3 Strongly wants to succeed
4 Using clear and sound reasoning

. .
Cautious Organised
5 Being very careful
6 Organise the things at home will work

. . efficiently

Conscientious Systematic
7 Taking time to do things right
8 Want everything in systematic and perfect

. .
Creative Precise
9 Someone who make the things simple and 1 Careful and with great attention to detail
in new way
. 0.
Emotional Wellness Strategies
● Try to maintain a positive attitude even when problems arise.
● Discover the personal stress reliever. Manage the time wisely because it will help lower
stress.
● Find someone that you trust who you can openly share your feelings with.
● Smile even when you don't feel like it.
● Create a list of those who support us and how best to contact them.
● When the going gets tough, it can be hard asking for help. Having this quick reference
at hand may make it that much easier to reach out.
● Journaling is an easy way to identify and process the feelings, especially if we’re not
comfortable sharing them out loud. It’s always a great way to measure the progress or
growth. And reminders of our past obstacles and successes will only be a few pages
away.
● Seek professional help when you need it. Seek out a therapist or counselor.
● Understanding and respecting your feelings, values, and attitudes
● Appreciating the feelings of others
● Managing the emotions in a constructive way
● Feeling positive and enthusiastic about your life
● Accept and forgive
Social Wellness Strategies
● Get involved. There are a variety of clubs and organized on campus; you're
bound to find something that interests you.
● Know who is the best friends are.
● Recognize when we are in an unhealthy relationship.
● Balance the social life with the academic responsibility.
● Meet new people through social networks.
● Schedule a recurring time weekly to reach out to out-of-state friends and
family.
● Connect with someone new each week to keep those relationships strong.
● Connecting with loved ones through handwritten communication can really
strengthen bonds.
● Maintaining healthy relationships, enjoying being with others, developing
friendships and intimate relations, caring about others, and letting others
care about you
Spiritual Wellness Strategies
● Dedicate a small chunk of time each day to yourself. Make this time a priority, free of
distractions, interruptions, and major activities. This time can be used to relax, reflect, meditate,
or pray.
● Keep a journal. Writing regularly can help clear your mind and keep you accountable to the goals
you’ve set.
● Choose your top three values in life and write them down. Reflect on them often. Keeping these
values in the front of your mind will help guide everyday decisions—big and small. This practice
will make it easier to say “yes” to things that matter, and “no” to things that don’t align with
your values.
● Find a quiet place and spend time there every day.
● Contemplate the meaning of your life.
● If you have a religion, study and practice it.
● Spend time appreciating the natural world around you.
● Finding purpose, value, and meaning in your life with or without organized religion
● Participating in activities that are consistent with your beliefs and values
Intellectual Wellness Strategies
1. Look for continuing education classes through a local community college or
university.
2. Join a book club or visit your local library and sign up for a card.
3. Take up journaling or another self-reflective activity.
4. Growing intellectually, maintaining curiosity about all there is to learn,
valuing lifelong learning, and responding positively to intellectual challenges
5. Expanding knowledge and skills while discovering the potential for sharing
your gifts with others
6. Keep abreast of current affairs.
7. Take your school work seriously and spend time in the library.
8. Seek academic help if you need it.
9. Become a life-long learner.
Financial Wellness Strategies
1. Make paying off debt a priority.
2. Create a budget with the help of an online system like Mint or a personal financial
planner.
3. Set aside a fixed amount of money every month for non-essentials, like entertaining,
dining out, and recreation.
4. Managing your resources to live within your means, making informed financial
decisions and investments, setting realistic goals, and preparing for short-term and
long-term needs or emergencies
5. Being aware that everyone’s financial values, needs, and circumstances are unique
Environmental wellness Strategies
● Individual: Keep your workspace clear. A clutter-free workspace inspires creativity and
productivity.
● Neighborhood: Join local clean-up efforts. This could include: producing less waste,
recycling, and picking up litter in your neighborhood.
● Larger community: Cut back on car trips. Whether it’s combining errands or replacing
motorized transport when possible, each small effort can add up to a large impact.
● Understanding how your social, natural, and built environments affect your health and
well-being
● Being aware of the unstable state of the earth and the effects of your daily habits on
the physical environment
● Demonstrating commitment to a healthy planet
References
1. https://www.pfizer.com/health-wellness/wellness/what-is-wellness
2. https://askthescientists.com/pillars-of-wellness
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re-so-important
4. https://alexandrapiedoux.medium.com/the-8-pillars-of-holistic-wellness-what-it-truly-me
ans-to-be-well-b0d0b8e55bd1
5. https://theworldofhealth.co.uk/blog/holistic-wellness-5-pillars-of-holistic-wellbeing/
6. https://www.rwu.edu/undergraduate/student-life/health-and-counseling/health-educatio
n-program/dimensions-wellness
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5508938/
8. https://patch.com/california/campbell/what-definition-holistic-wellness
9. https://calliinstitute.com/what-is-holistic-health-and-wellness/
10. https://www.buddhistmala.com/the-8-pillars-of-wellness-and-health-the-new-dharma/
11. https://americanlegacyinstitute.wordpress.com/2018/02/13/the-seven-dimensions-of-ho