Unit Nine - Final Project

Class,
Introduction:

It is important for health and wellness professionals to develop psychologically, spiritually and physically for various reasons. First of all, it helps the individual move towards optimal health. This will allow the professional to have clarity of mind, low stress and ultimately be better prepared to assist others in their journey. If the health and wellness professional looks the part, communicates intelligently about the topic, and is flourishing (or making positive strides towards flourishing), then clients are more inclined to listen to what is said and practice the instructions given.

There are a couple areas I need to develop to achieve the goals I have for myself. The first of these is the need to slow down and incorporate time for myself to reflect internally. In general, I think I do very well physically and spiritually, although I know there is always room for improvement. If I can show even the slightest improvements in my mental fitness, the other areas of my life will blossom and bloom even brighter. The second area is my physical condition. Recently, I had a wellness check through work. The medical personnel said everything looked great; some of the areas were my weight 184 pounds, a waist of 34 inches, and resting heart rate of 51 beats per minute. With that said I do a lot and tolerate discomfort throughout. This brings me back to the first point. Gaining a calming mind will help some of the physical issues.

Assessment:

Ways the three areas of health were assessed vary. In the end, I give myself an “A”. For spiritually, I attend church every Sunday, though I am the first person to point out this is not an effective measure of spiritual fitness. Beyond Sunday, my actions, thoughts, and words support and point towards spirituality regardless of where I am or who I am with. Again, I understand how someone can look the part, say the right things, attend the appropriate activities, yet still NOT really by a spiritual person. Ultimately, my measuring tool for this area is inside me. I am the only one who can truly know my level of spirituality. Though not perfect, my score is “B+.”

For the physical part, I rely on how I feel, compare my physical capabilities to my impression of others’ capabilities, and have medical checkups throughout the year. My vision and eyes are checked annually, I have a dental exam and cleaning twice a year, I have a health screening at work twice a year, and I see my Veterans Administration physician at least twice per year. So far, all reports and feedback support a clean bill of (physical) health.  Yet with all of this, I have a disc bulge in C-3 through C-7, (C is cervical). This is a real pain in my neck! Unconsciously, my body compensates and then I feel issues in other areas. With a high threshold for pain along with being mentally strong, I manage very well. So, in this area, the score is “A-.”

In the last area, psychological, there is not tangible measuring tool like notes from a psychologist, psychiatrist, or other mental health specialist. Instead, my tool is a broader view. I do not have any vices or what I or society claims as bad habits. My marriage is great, try to be the best father I can, and have started a second successful career after retiring from the first. In my profession, there is a propensity for high stress. Just last week, two of my staff were assaulted by an inmate. Situations can get volatile, tempers flare, and emotions travel from one end of the spectrum to the other quickly. With all of this, I maintain a good temperament, positive spirit, and always strive to help others. The one piece where I can use improvement is calming my mind through meditation. This is a want and not necessarily a need at this point in my life. In the big picture, this gets an “A+.” When looking at an overall score for health and wellness, I get an “A.”

Goal development:

Physically, one goal is to reduce my body fat percentage. According to the Body Mass Index (BMI) scale, I am at 26%. The problem with BMI is that it does not account for muscle mass. Regardless of any scale, I know what I see in the mirror and how achieving my goal will improve my overall health.

My goal in the psychological area is to implement and sustain a meditation program. This may be the one element which connects all of the other pieces in my wellness puzzle. Although the picture looks good, there is one or two pieces missing or out of place. Improving this area will have positive impacts on the other areas.

My spiritual goal is to read more of the Bible and to better understand the true meaning of each message. In this process, I want to ensure I communicate these messages to my son so he continues to learn more in that area. It is important I role model this for him. We grow, learn, and are better because of it.

Practices for personal health:

The strategies I can implement to foster growth in the physical domain are to work on consistency and recovery. I work best on procedures, schedules, and goals or objectives. Once I find a routine which works for me, work, and my family, I just have to implement it. Sticking to it will not be an issue. I will list the desired results and script the routine needed in order to achieve it. Then I will write out a program, implement and stick with it. The second part of this is the recovery piece, which is also part of the challenge. Typically, the time available is when everyone else in my family is still in bed. However, in order for me to get the physical and mental rest needed to recover, this means going to bed earlier than the rest of my family. To best accomplish this, I have to add this as part of a daily schedule and then ensure my family is fully aware of the schedule and importance of it.

In the Psychological domain, there are two strategies to implement. The first of which is to implement meditation into my daily routine. Most likely it is best to incorporate this into a lunch break. I can find the appropriate location in order to achieve the desired results. I can implement this easily with a little flexibility. It will have to be adjusted periodically because of competing priorities. The second strategy is to read books with the appropriate subject matter to expand my knowledge and understanding. I will do this by researching different titles, authors, and subjects and develop a list. Once established, I will choose one and read until complete, and continue to move forward.

In the spiritual arena, the strategies to implement include attending an adult Bible study, which is available through my church. I attended previously but stopped because the two classes with Kaplan are on Wednesday nights during the same time as the study session. After a few weeks, I changed my priorities and stopped attending my two classes. The next strategy is to have more regular prayer as an individual and as a family. To do this as an individual I just have to do decide when and where I can. The great thing is that it can be done on my way to work, on my way home, in the shower, almost anywhere. As a family, we already pray before meals, but will start prayer prior to bed time.

Commitment:

In order to assess my progress or lack of progress in the next six months, I will have to list out all of the goals to achieve and then periodically look at the list again to see how I am doing. Another measuring tool is how I feel physically, emotionally, and spiritually. No matter how well I stick to things listed on a spreadsheet, if I am not well in one of the areas, something needs adjusted. I will ask for feedback from my wife as well. She knows me best and will tell if I am doing what I committed to along with my overall wellness.

In order to assist in maintaining long-term practices for health and wellness, it is important to remember why I am doing it in the first place. I want to live a productive life with a good quality of life throughout. My overall health is important so I can see my son grow into a man and eventually have a family of his own; so I can play with my grandchildren and most importantly, spend as much time as possible with my wife and best friend.

Thank you all, Joe

Unit 8 Exercise Comparison

Hello class,
for some reason I thought I submitted this post a few days ago. It pays to double check! As I look back the various expercises had different impacts with me. Some of this is because of different variables on a given evening. With that said, the two which I feel the best about are Loving Kindness and Visualization. There tends to be a better benefit when I am focusing on breath control and sounds rather than repeating words. Secondly, I have been blessed to have been in beautiful locations around the world and those images are still edged in my mind. Becuase I find comfort in water settings and a lot of my memories include the water, it is easy for me to put myself in those locations and situations again and again and again. The part I struggle with is MAKING the time to actually practice any of these exercises on a consistant basis. I have the time or could designate the time. I just need to be like my good friend NIKE and just do it! Joe

Unit 7, Meeting Aesclepius

Hello again,
this week's meditation assignment went a little better than the others. I still have trouble maintaining focus for any significant amount of time. However, when I do, I truly feel a sense of tranquility come over me; almost lose myself in the moment. Like any other event with the word "exercise" in it, it takes work and consistancy. I will continue the journey.
I do believe it is easier to lead others if one has the knowledge and experience (been there, done that).  "One cannot lead another where one has not gone himself" (p.477). If the individual has not been there, then he or she can only assume. Noe one wants to follow the person who goes on assumptions. For health and wellness professionals it provides validity to what is said if the person looks healthy physically, mentally, and spiritually. I do have an obligation to clients to be develope my psychological, physical, and spiritual health. It helps to understand what others may be going through at various stages of change along a journey. One can then relate how struggles were overcome and how it isn't just about physical health; it is bigger than that. I can implement psychological and spiritual growth in my personal life by maintaining an active lifestyle, keeping God first with everything in my life, and slowing down and making the time to reflect. And the journey continues......but I am on my way! Joe

Unit 6, Time Keeps on Slippin, Slippin, Slippin, into the Future

Hello everyone.
This week another exercise of the mind. The exercise and assessment process started fairly well. It did not, however, end well. The effort and task of repeating sentences just does not fit well with me. I discovered that I prefer a more visual and audio (where I listen) experience than actually physically interacting in the process. I have chosen to focus on getting to know ME better and more in depth. Hopefully, this will put me in a better position to allow others to get to know the real me, in depth.  Some specific exercises or activities that I can implement to foster greater wellness in this area are to push myself to mental and physical limits; to openly communicate to those closest to me about real issues and how I truly feel about them. Life is a journey and I have not reached my destination yet!
Until next week, stay safe and show someone special how much you really care. Joe

Subtle Mind Exercise

Hello my healthy minded friends.
My overall experience with the subtle mind exerice was more relaxing and pleasurable than the loving kindness exercise. The man's voice in the beginning was a little annoying and the woman's more soothing (at first); eventually her voice became an agrivation as well. I love the sound of the waves crashing into the shore. However, the break in the sounds, tape, or recording was very noticeable and this was a small distractor to me. And then to hear the voices with instructions, then nothing, then voices, arrrrgggg. I would have found it more relaxing to just have the sounds of the water; the steady, soothing pattern. I am out of town on business and in a hotel room. So, for this exercise I have total silence and no physical distractors (son, wife, dogs, etc.).
For me, there is a connection between spiritual, mental, and physical wellness. They are inter-related. The more spiritually connected I get, the stronger or healthier my mind and body. As my mind grows stronger or more fit, there is a direct coorelation to my physical health. As I see my physical health improve, there are positive impacts on my mental and spiritual health. It is a snowball affect of the mind, body, and spiritual health and I like it! This is another tool to add to the toolbox. I think I want to try it on a beach with the sounds of actual waves crashing in, the sun shining down, wind blowing across my face, and sand between my toes. Ahhhhh, until next time! Stay relaxed my friends. Joe

Loving Kindness Exercise

Loving Kindness, how fitting a title. My experience was good. For some reason, it was not as beneficial for me as other exercises.  This may have nothing to do with the exercise itself and have more to do with external distractors. I was unable to maintain a clear focus on the task at hand so was not in the right mindset going into it.  I plan to attempt the exercise a second time with a more controlled environment. I would you recommend this to others and suggest to “set the scene” to the best of one’s ability. I may try an exercise two or three times before getting it right. An exercise which works for one, may not be beneficial to someone else. Each individual must find what works for him or herself.

The concept of "mental workout" is to specifically train the brain. Research indicates there are the proven benefits of a mental workout. I am doing daily exercise with Luminosity and hope to see improvements with my mental and psychological health.

Joe

 

Unit Three Exercise

Wellness, as a person centered orientation, relies heavily on the concept that the individual is aware of his/her strengths and needs. However there is often little encouragement or expectation for the individual to self-reflect or take a holistic personal inventory or to convey their awareness with their health practitioner. Take a moment to reflect on your own level of wellness; physically, psychologically, and spiritually, and then answer the following questions in your blog (journal).

1.        Based on your reflections, and on a scale of 1 to 10 (ten being optimal wellbeing), where do you rate your A-physical well-being, B-spiritual well-being, C-psychological well-being? Why?

I rate my physical well-being an eight (8) because despite my age, I am in better condition than most. I acknowledge there is still room for improvement and I would like to lose about 15 pounds.

I rate my spiritual well-being a seven (7). I am not where I want to be, but I know I am on the right path and live with the right philosophies. There is even more room for growth in this area.

My psychological well-being is rated a nine (9). I have a good grasp of things but also understand this is my perspective. My wife may give a little different rating.

2.        Develop a goal for yourself in each area (physical, spiritual, psychological).

One goal in the physical area is to decrease my weight and body fat percentage.

My spiritual goal is to get closer to God.

My psychological goal is to improve my understanding and ability to build relationships.

3.        What activities or exercise can you implement in your life to assist in moving toward each goal?

For my physical goal, I will implement getting more physical activity EVERY day along with eating smaller portions and eliminating poor food choices.

An activity I can implement for my spiritual goal is to communicate with my pastor my goal and seek guidance.

For my psychological goal, I will simply increase the frequency I communicate with others while focusing on what is said and asking for feedback (when appropriate).

4.        Complete the relaxation exercise The Crime of the Century. To hear this exercise, click here. Describe your experience. (What it beneficial? Frustrating? etc.)

This exercise was peaceful. The music in the background was a crucial piece to the relaxation. My focus was on the words and doing exactly what was said; visualizing what was said helped my focus. The downside of my experience is where the location of my laptop is located. There were a lot of distractions which competed with my attention. If this exercise was conducted in a more appropriate location, it would have been more beneficial.