a wellness journey - dickinson.edu · balance rust out. is it a match? resources > demand =...
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A Wellness Journey
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Work Life
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Balance & Imbalance My Story
What does balance look like?
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What are you juggling?
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What are you juggling?
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The Wheel of WellnessLife Tasks:
Spiritualityconnection, meaning, value
SelfPhysicalIdentityMental Emotional
RelationshipsWork & LeisureFriendshipLove
--Myers, Witmer, & Sweeney, 2000
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12 Tasks of Self-Determination Exercise
Nutrition
Self-care/Safety
Sense of Humor
Emotional Awareness/Coping
Stress Management
Sense of Worth
Cultural Identity
Gender Identity
Realistic Beliefs
Sense of Control
Problem-Solving & Creativity
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Breathing
Nutrition
Exercise
Identity
Emotions
Thoughts
Sleeping
A Well-Balanced Self
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Reflect When do you feel balanced?
When do you feel unbalanced?
Wellness Self-Assessment
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Stress Defined
The demand
placed upon our resources
by external factors
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Stress Response In response to threat or a perceived threat,
the body will automatically perform the following:
Increase in heart rate
Increase in blood pressure
Increase of blood sugar, decrease in digestion
Preservation of fluids
Release adrenaline, other hormones/neuropeptides
for muscular readiness, heightened alertness
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Stress Levels Too Much Stress
Eustress
Too Little
Burn Out
CreativityWellnessBalance
Rust Out
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Is it a Match?Resources > Demand = Wellness + Creativity
Resources = Demand = Resilience
Resources < Demand = Chronic Stress,
Burnout, Compassion Fatigue
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Physical
Mental & Emotional
Relationships
Work
Leisure
A Well-Balanced Life
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Chronic Stress
Increase in blood pressure, heart rate, liver stress
Fatigue
Decrease in creativity
Humor becomes cynical or self-deprecating
Relationship stagnation
Changes in routines that maintain health
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Burning Out Depleted energy
Anxiety
Depression
Irritability
Relationship problems
Disruption in sleep
Medical diagnoses
Cynicism replaces faith and hope
Decrease in self – esteem
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Exercise Walk,
Jog, Run
Cycle
Yoga
Tennis, Racquetball
Gym/Fitness Club
Pilates
Zumba
Dance
Massage
Row/Canoe
Soccer
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NutritionEat all you want:
Vegetables
Fiber
Whole grains & Fruits
Green tea
Hydration!!!!!
Sunshine & Vitamin D!!
Limit:
Sugar & Sugary drinks
Fat & LDL
Salt & Proces’d food
Caffeine
Alcohol
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Spiritual Disciplines
Meditation
Prayer
Music
Journaling
Walk a Labyrinth
Find a Spiritual Director
Twelve Step
Study/Reading
Retreat Days/Days of Silence
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Staying Balanced while working Exercise
Stretch breaks
Walk breaks
Isometric
Nutrition Hydration
Healthy snacks
Breathing Mindful breathing
3 deep breaths
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Balancing Moment Guided breathing
Tense & release