Final Project Unit 9

Unit 9 – Final

Michelle Breckenridge

Creating Wellness-Psych & Spirit. Asp of Healing

HW420-03

Professor

 

Mark Maule

January 23, 2011

I Introduction:
Why is it important for health and wellness professionals to develop psychologically, spiritually and physically? 

It is important for health and wellness professionals to develop psychologically, spiritually, and physically so we can determine practices and methods that lead to solving human suffering.  Our own life experiences of suffering and the discoveries of self-healing bring us wisdom, knowledge, and compassion that we can share with other individuals (patient or clients) who seek care and want to improve their health and lifestyle. 

In our reading assignment it was said, and I will never forget, “ One cannot lead another where one has not gone him or herself” (Marilyn, S., Amorok, T., Micozzi, M., pg 477).  It is part of our practice to always evaluate our own response in life’s experiences and use what we learn to allow us to heal and maintain self-care.  In turn, it allows us to be more personable with our clients, more understanding to their needs, build confidence between us both, and over all, have compassion for our clients.

As a health and wellness professional, all three of these aspects, psychological, spiritual, and physical need much improvement.  I have found myself teaching what I don’t practice myself.  It is easier to see it in someone else than it is to see it in myself.  I believe if I start exercising spiritual practices, everything else will fall in place.  However, I must put actions and effort into what obviously needs to change, which is my behavior.  Attending church or getting involved in a bible study or reading my bible more may give me a better understanding of my purpose in life.  The desire I had as a young athlete has never left me, but I do want to improve my physical activities by participating with my clients in fitness programs and utilizing some of the free spaces in the neighborhoods such as the city parks and school track fields, get involved in community events such as The Run for the Cure, MS walks, runs, and bike rides.  I am learning more about my psychological responses to life by being more observant in the way I react to certain circumstances or situations.

II Assessment:
My assessment for each domain

Spiritually - I have found myself jumping around from one belief to another.  Not that I’ve practiced every religion that I ever had interest in, but I have taken pieces from what I have learned and used them to guide me through life and enable me to have some spiritual connection to something greater than myself.  For example, in Buddhism I practice mantras and mediation on breathing and praying for peace for all living things.  Although not a region, I study Kabbalah, which is the study of science of the soul and the physics of fulfillment, because to me it has meaningful information about human existence.  I learned in Kabbalah the difference between acting/reacting and causes/effects.  I was raised as a Christian, which I still believe in today, however I have a problem being committed to a Christian organization.  I’d rather be spiritual.

Physically – Since I have been in school, I have not put aside any time for physical activity as I once did in the past.  In fact, I am afraid to weigh myself, although I can tell by my clothes that I have gained weight because they feel a little more “fitted” than what they use to.  Between schoolwork, trying to run a business and working part-time, it has been challenging and very stressful.  As a result, I have started smoking again.  During the years, I have gone back and forth trying to quit, but for now it is not a priority.  I will quit someday, I just don’t know when.  As far as my nutrition, I can say it’s probably the only thing I feel good about as far as my health.  I cook most of my meals from scratch, using fresh produce versus processed products, and I make my own nutritional smoothies.  I do need to drink more water during the day, especially because I am smoking and drinking lots of coffee, things that can dehydrate a person.  I also drink a lot of Red Bulls to keep my energy levels up for those long nights doing schoolwork. 

Psychologically - Probably the most confident aspect that seems to be changing more rapidly than the other two is I am learning from the spiritual aspect.  It makes me more aware of the important of being kind to others, being observant of my behavior and others, and I have more control of my emotions.  On the other hand, since class I have come to realize some areas that need improving.  I need to start giving to myself more, learn to balance work, fun, play, and rest, adapting to changes (letting thing go), and having a sense of contentment, regardless of whether the situations is good or bad. 

When scoring my wellness 1-10, 1 being the best and 10 being the worst, it would be the following:

• Spiritually - 7

• Physically - 8
• Psychologically - 5

III Goal development:

List at least one goal you have for yourself in each area.

My spiritual goal is to focus on the Christian beliefs, practice and understand prayer, and improve my knowledge and understanding of the Holly Bible.

My physical goal is be stop smoking in the next 9 months, commit to a workout routine with other individuals such as friends, family, or co-workers using resources of equipment at recreation facility, school, and city parks, and drink more water, 8 oz four time per day minimum.

My psychological goal is to learn new thing about adapting to change, find balance between work, play, rest, and school, continue to build and maintain fulfilling relationships, and maintain self-confidence and self-esteem.

IV Practices for personal health:
What strategies can you implement to foster growth in each of the following domains?

Physically:

I would plan a 4-month workout by increasing my activity level and/or adding a new type of activity in three-week increments.  I would start off with 20 minutes a day, 4 times a week of stretching and short brisk walks around the neighborhood during the first 3 weeks.  The next 3 weeks I would alternate between walking and jogging.  Next I would maintain my jogging and add another activity utilizing my weight (5, 10, 25 pounds), stretch bands, and fit ball for a full body resistant and muscle stretching routine for 45 minutes per day, 5 times a week and a 20 minute run.  I will start my P90 exercise program that works from DVDs and play a different lesson each day for 5 days, 45 minutes lessons, with a 20-minute run afterwards.  As the program becomes more challenging, my main goal will be maintaining, and it will keep me motivated and most likely keep me from getting bored.  In addition, it will be an opportunity to stop smoking, drink more water, and tremendously decrease my stress level. 

I want to join a local bike club and ride the Colorado trails.  I found that the Denver Bicycle Touring Club (DBTC) sponsors weekend rides publishes their schedule of activities and ride in their newsletter.  I love to ride bikes, but I have never participated in long distance or mountain bike riding.  The club members provide support and advice on bicycle equipment, clothing, and road safety rules, and a good advice on riding the distance.  I don’t have a bike yet, but by July I will have one, and I plan on joining the club then.  I think it would be fun. 

Psychological:

One practice that I will continue to do that has been a great tool in settling my mind is to write my thoughts down in a journal.  When I was introduced to creative writing in the 11^th grade, I started keeping journals and continued to write make journal entries during the years.  Of course back then it was called a diary.  Twenty-five years later, after moving from apartment to apartment and from one state to another, I found eight of my journals in a box while unpacking.  After reading over a few pages from my journals, it was quite an awakening to see the reflection of my life experience on paper so many years ago.  It gave me a sense of my confidence and an understanding of my behavior back than compared to now.  The level of maturity and a sense of confidence were enlightening.  Now days I haven’t been journaling as much as I should.  I only do it when I feel like I can’t talk to anyone, and I always start my journals with Dear God.  I will make it a point to reflect my experience at least once a week just to see what I can reflect on and have a comparison in the future.  

My second practice would be meditations.  I have always tried it in the past, but there are so many methods and practices to choose from, it can at times be confusing.  Some seemed complicated because I could never stay focused.  Plus I was always looking for that awesome moment of truth in my mind’s eye where I would hear a voice, see colors, or images would appear.  It never seems to be very clear.  However, using the meditative practices from this course gave me a since of self-awareness more than any other meditations I have ever experienced.  The Loving Kindness, Subtle Mind Practice and Meeting Aesclepius opened up possibilities of me knowing who I am.  I will continue practicing every day until I develop a sense of confidence to move to the next level to find a sense of happiness.

Spiritual. Provide: 

The first practice would be joining a bible-study group that teaches the word of God as it relates to real-life experiences.  There is one group in Denver that meets twice a week for 6 months.  The bible study covers from the beginning of Genesis to Revelations of King James version of the Bible.  There are hour-long classes and entails discussing passages, assigning homework, and apply reading.  No fees are required.  The group brings snacks and drinks to each session.  There is a meet-and-greet gathering before the study just to get to know everyone in the group.  You must start at the beginning of the 6-month program, as you are not allowed to start in the middle of training session.  However, if you miss a class that day, you can get notes from someone in the group who will update you of the missed lessons and assignments. 

The second practice, which I currently do and have been doing for the last 17 years, is a 40-day spiritual fasting during the celebrations of Lent (March 9^th - April 23) for 40 days.  It is originally a Catholic fast, but I participate because of the gathering and the power of pray.  I feel humbled, my soul feels refreshed, I feel spiritually feed, and I have a close connection to God.  After asking God to reveal to me the type of fasting I need to do and what sacrifice to make, I make my fasting goals accordingly.  I pray 40 days for strength when I feel weak from temptations, and I pray for the healing and happiness for human life.  I will continue to participate in Lent as long as I live.

V Commitment:

In the next 6 months I will write goals for each category of physical, psychological, and spiritual development.  I will choose one exercise or practice every week for each domain.  I will journal my feeling of my progress, my struggles, and accomplishments.  Once I accomplish a goal each week, I will reward myself a day off, treat myself to a massage, or maybe treat myself to something sweet.  I will support myself by being surrounded by positive people and those who are working towards the same goals.  Having a professional support group or a mentor who doesn’t mind giving a little advice or giving emotional support would help me sustain my motivations.  Once the goals have been accomplished, I would set new goals for another 6 months.

For my long-term goals I will add more meals to my day and eat more raw vegetables, drink more water, and exercise daily.  But one of my first and far most long-term goals is to quit smoking.  I am going to purchase a smokeless cigarettes kit at the end of this month. 

Reference:

Dacher, E. S. (2006). Integral Health, The Path to Human Flourishing. Laguna Beach: Basic Health.