# data[].attributes.body
Sleep:

Current:

Likely irregular sleep patterns due to university stress and anxiety disorder.

Living with a roommate may lead to disruptions in sleep schedule.

To improve sleep, Florence should establish a consistent sleep routine, aiming for 7–9 hours of rest each night. She can help her sleep quality by practicing good sleep hygiene. For example she can minimize screen time before bed, create a dark and quiet sleep environment, and incorporate relaxation techniques like meditation or deep breathing. Additionally, if she experiences sleep disorders such as insomnia or restlessness due to stress, it would be important to address these with her primary healthcare provider.

Nutrition:

Current:

Vegetarian diet for 2 years, primarily relying on campus dining options, which may lack variety and nutrient balance.

Risk of insufficient protein intake or micronutrient deficiencies (iron, B12).

Florence should include a variety of vegetarian protein sources in her diet, such as lentils, chickpeas, tofu, quinoa, nuts, seeds, and eggs (if she eats them). To avoid iron deficiency, she should eat iron-rich foods like spinach and fortified cereals, pairing them with vitamin C to help her body absorb the iron. She could also explore healthier dining options on or near campus, like the Seasoned Spoon, for more balanced and nutritious vegetarian meals with ingredients that are grown locally on campus. If she still struggles to get enough nutrients, a multivitamin or B12 supplement could also really help.

Exercise:

Current:

Florence enjoys running

Florence should try a balanced exercise routine to stay healthy. She can keep running 3–4 times a week to support her heart but she can also add resistance exercises twice a week. These resistance exercises can help build muscle and control blood sugar. (Diabetes Canada, 2019)  Yoga or stretching sessions can improve flexibility, help her relax, and also help to reduce her anxiety.

Holistic Health Therapies:

Current:

No current use of alternative therapies.

Florence could try holistic therapies to help with stress and anxiety. In fact, the University of Minnesota reported that in recent studies “about half of the people who suffer from anxiety and depression use some kind of holistic therapy to help with their symptoms” (UMN, 2022). Acupuncture may help her relax and manage blood sugar, while massage therapy can ease tension and make her feel better overall. Mindfulness practices, like guided meditation or deep breathing, could also help her handle anxiety. If she wants to use herbal supplements, she should check with her doctor to make sure they are safe and won’t affect her medication.

# data[].attributes.body
For this Assignment we came up with the idea to include a patient to reference and create a wellness plan according to her needs. Below we listed some of her information that may be useful to how we created our plan.

# data[].attributes.body
Mental Health:

Symptoms of Stress: Irritability, Over or Under Eating, restlessness, negative thinking, trouble concentrating, and sleep problems (Health Canada, 2008) ​

Common Mental Health Disorders: Depression, Anxiety, Disordered Eating, Personality and Mood disorders (Health Canada, 2008) ​

Clinical ways to manage Mental and Emotional Wellbeing: Medication and Seek professional resources such as therapy, Florence is prescribed ​medication to treat her anxiety. She can also ask about the benefits of cognitive behavioural therapy.

To Help with her Mental Health: ​

Taking time to do her Hobbies she loves , such as running and listening to podcasts

Taking care of her physical well-being ​

Calling her Mom or Family members to catch up ​

Get out in Nature and go on a walk​ when anxious

To Help with her Emotional Wellbeing: ​

Take time to focus on Self-care ​

Gratitude journalling ​

Daily Reflection ​

Getting a Planner to stay organized to help reduce stress surrounding due date. ​

Resources to Reach Out: Locally at Trent

Trent Univeristy: Mental Health Resoruces

​​

# data[].attributes.body
Age: 20 years old

Sex: Female

Ethnicity: Caucasian

Occupation: University Student (majoring in nursing)

Hobbies: Running, listening to podcasts

Medical History:

Type 1 Diabetes: Diagnosed at age 8, after parents noticed symptoms such as; excessive thirst, weight loss and frequent urination. Managed with insulin pump, daily blood sugar tests.

Generalized Anxiety Disorder (GAD):

Diagnosed at 17 during her first year in university by her primary health care provider.

Prescribed 50mg Sertraline Daily

Immunizations:

Up to date with Hep B, Covid-19, Influenza, and childhood vaccinations

Diet and Nutrition:

Living off campus food, especially from Lady Eaton, has been vegetarian for the past 2 years

Social Life: Lives with a roommate on campus at Lady Eaton, as well occasional alcohol consumption socially with friends, no drug use. Not currently in a serious relationship.

Family:

Parents have been divorced since she was nine, and she does not regularly see her father, only twice a year if he can.

Mother: lives in the same city and helps manage her diabetes, with nursing background

Father: Lives in another city and visits twice a year

Sibling: Older brother, also attending Trent for business studies, they have a close relationship, call regularly.

# data[].attributes.body
Relationships:

Building and maintaining healthy relationships in and outside of her program.

Reach out to her parents, daily/ weekly check-ins ​

Seeing her friends for things like study dates, that way she can still focus on her academics and see those she loves.

Isolation, especially among university students is common, as we transition into a new stage of life. Making connections with those and maintaining our preexisting ones is very important to maintain social wellbeing.

Social Activities:

Get involved within her community, volunteering or activity groups she enjoys

Find on campus organizations/ opportunities ​

Join a group fitness class or sports team, Trent offers daily group fitness classes she may enjoy

Social Wellness Checklist (U.S Department of Health and Human Services, 2023)​

Volunteer Opportunities Peterborough

# data[].attributes.body
Spiritual Practices:

Meditation --> Mindfulness meditation

reduces anxiety and depression

helps stay grounded

decenter from negative thoughts

Prayers--> connecting with religion

triggers relaxation response, which lowers blood pressure

gives a sense of sharing the control in life

elicits positive feelings such as gratitude, compassion, forgiveness, hope

Mindfulness --> being mindful

improves mood

cope with pain management

less negative thoughts

Values and Beliefs:

Undering your values and beliefs is beneficial to your wellness in many ways, including;

It gives a sense of self

It is grounding

It makes individuals resilient to stressors

Due to Florence being a nursing student, she may possess values and beliefs such as;

Values

Empathy: providing the best care to patients

Honesty: explaining patients diagnosis and treatments

Trustworthiness: building trust with patients so they allow you to provide care

Beliefs

Honouring patients regardless of race, religion, values

Treating everyone equally and with kindness

Provide the best care to all patients

# data[].attributes.body
Self-Esteem:

Self-esteem has been linked to happiness increases (Baumeister et al., 2003)

Self-esteem can have both positive and negative effects

Improvement through the use of daily affirmations, acknowledging personal accomplishments, focusing on self

Personal Development:

Involves developing the required skills needed for adapting to change and for growth (van Woerkom & Meyers, 2018)

View challenges as growth opportunities and themselves as capable of development

Can occur through goal setting, changing your mindset, accepting and encouraging feedback, skill development (Brougham-Chandler, 2023)

# data[].attributes.body
Preventive Care:

Regular visits with primary healthcare provider to manage diabetes

Keeping up with vaccinations

Continued use of anxiety medication

Therapy

Health Education:

Contacting specialists

Dietitians or nutritionists, therapists, diabetes nurses, etc.

Following wellness plan

# data[].attributes.body
Stress Management :

There are many different techniques to manage and reduce stress. Some of these include;

Daily exercise

Get enough sleep

Practicing yoga

Deep breathing

Eating healthy

Adaption:

While adjusting and coping with life changes, individuals need to explore mechanisms to help build resilience.

According to Newman, five science-backed strategies to build resilience include;

1 – changing the narrative

2- Face your fears

3 – Practice self-compassion

4- meditate

5 – cultivate forgiveness

Practicing these strategies will result in having strong, resilient attributes.

# data[].attributes.headline
Implementing Wellness Plans into Community Settings

# data[].attributes.subject
Implementing Wellness Plans into Community Settings

# data[].attributes.body
Communities can implement several strategies to promote well-being. People can benefit from free vaccinations, education with real-life applications, social support, and events that foster positive relationships. Increased accessibility to mental health or physical resources can improve the health of populations. ​

# data[].attributes.headline
Implementing Wellness Plans into Educational Settings

# data[].attributes.subject
Implementing Wellness Plans into Educational Settings

# data[].attributes.body
Being a student can be stressful; often, students may struggle with mental health, taking care of themselves, and overall well-being. Educational institutes can incorporate well-being strategies for their students by ensuring there are mental health resources posted in high-social areas and having weekly meetings that discuss ways to manage stress and reduce anxiety. Reminding students that although education is a high priority, the highest priority is taking care of their well-being and interacting with others, encouraging study breaks. Seeking out resources provided by your institution can be greatly helpful as you can find more ways to be successful.

# data[].attributes.headline
Implementing Wellness Plans into Corporate Settings

# data[].attributes.subject
Implementing Wellness Plans into Corporate Settings

# data[].attributes.body
Workplaces can provide resources for mental health and physical fitness and may offer services such as health care, dental care, or benefits such as paid sick leave/vacations. Companies can implement many tactics to boost workplace morale and ensure that employees are successful in their positions. They can also conduct mental health check-ins or workplace evaluations to identify areas for improvement.

# data[].attributes.headline
Evaluation: How do we know how the plan is functioning 

# data[].attributes.subject
Evaluation: How do we know how the plan is functioning 

# data[].attributes.body
Consider how it has impacted physical health outcomes, have they improved or worsened?​

We can ask follow up questions regarding how the patient felt overall before vs after. ​

We should consistently monitor progress of the plan, i.e surveys, check-ins, progress updates, health-stats. ​

Understand where needs to improve within the plan, as we should be continuously improving as needs change

# data[].attributes.body
When creating a wellness plan, we need to establish the needs of the individual to make it easier to accommodate into practice

Proper Sleep, Nutrition and Physical activity plays a large role in the overall state of wellbeing that a person feels.

It is important to have solid values and beliefs, in order to establish a positive self-concept

Establishing strategies for boosting self-esteem and encouraging personal growth is important for health

We can use SCT to inspire growth through positive reinforcement from others

# data[].attributes.body
Holistic wellness allows us to consider all aspects of patients' care above their medical needs, by helping to ensure there is an overall satisfaction of care and addressing their emotional, mental, and physical needs. Florence Nightingale defined the importance of humanizing our patients within nursing practice (Valizadeh et al., 2017). When creating our plan, we made sure to incorporate the needs our patients had and help us understand what they would benefit most from.

# data[].attributes.body
Bandura, A. (2000). Exercise of human agency through collective efficacy. Current Directions in Psychological Science, 9(3), 75-78. https://doi.org/10.1111/1467-8721.00064

Baumeister, R.F., Campbell, J.D., Krueger, J.I., & Vohs, K.D. (2003). Does high self-esteem cause better performance, interpersonal success, happiness, or healthier lifestyles?. Psychological Science in the Public Interest, 4(1). https://doi.org/10.1111/1529-1006.01431

Brougham-Chandler, A. (2023, November 23). 11 ways to supercharge your personal development. breathe. https://www.breathehr.com/en-gb/blog/topic/employee-performance/11-personal-development-strategies-that-really-work

Diabetes Canada Website (2019, February 16). Managing-My-Diabetes; Resistance Exercise https://www.diabetes.ca/DiabetesCanadaWebsite/media/Managing-My-Diabetes/Tools%20and%20Resources/resistance-exercise.pdf?ext=.pdfWhat

Duncan, C. (2024) Prayer. Taking Charge of Your Wellbeing. https://www.takingcharge.csh.umn.edu/prayer#:~:text=The%20relaxation%20response%20%2D%20prayer%20elicits,needing%20to%20be%20in%20charge.

Health Canada. (2008b, January 7). Mental Health - Coping With Stress. Canada.ca. https://www.canada.ca/en/health-canada/services/healthy-living/your-health/lifestyles/your-health-mental-health-coping-stress-health-canada-2008.html ​

Holistic Therapies and Practices Help with Anxiety and Depression? (2022, June 21). Taking Charge of Your Health & Wellbeing. https://www.takingcharge.csh.umn.edu/what-holistic-therapies-and-practices-help-anxiety-and-depression

Mayo Clinic. (2023). Use Mindfulness to Improve Well-being. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/use-mindfulness-to-improve-well-being

News in Health. (2021) Mindfulness for Your Health. https://newsinhealth.nih.gov/2021/06/mindfulness-your-health

Regis College. (2021). Why Nursing Values and Beliefs Are Important to Achieving Career Success. Regis College. https://online.regiscollege.edu/blog/why-nursing-values-and-beliefs-are-important-to-achieving-career-success/

U.S. Department of Health and Human Services. (2023, May 19). Your healthiest self: Wellness toolkits. National Institutes of Health. https://www.nih.gov/health-information/your-healthiest-self-wellness-toolkits

Valizadeh, L., Jasemi, M., Zamanzadeh, V., & Keogh, B. (2017). A concept analysis of holistic care by hybrid model. Indian Journal of Palliative Care, 23(1), 71. https://doi.org/10.4103/0973-1075.197960

van Woerkom, M. & Meyers, M.C. (2018). Strengthening personal growth: The effects of a strengths intervention on personal growth initiative. Journal of Occupational and Organizational Psychology, 92(1), 98-121. https://doi.org/10.1111/joop.12240

# data[].attributes.headline
What are Potential Challenges Surrounding a Wellness Plan and How to Solve Them?

# data[].attributes.subject
What are Potential Challenges Surrounding a Wellness Plan and How to Solve Them?

# data[].attributes.body
Challenge; Individuals' needs may change frequently as they progress into new situations, and it may be difficult to stay consistent.

Solution; Access areas she may have the most difficulty with: Stay consistent, make them more straightforward, and make them easier to manage/ smaller plans.

Challenge: New information all at once can seem daunting and hard to know where to begin to incorporate the wellness plan.

Solutions: Instruct her to begin by slowly incorporating manageable tasks, building up to bigger ones. She can also begin by writing out what she plans to do to add the wellness plan into her daily life.

# data[].attributes.body
Social Cognitive Theory (SCT) describes how people learn by watching vicariously through others. Albert Bandura studied how human behavior is based on the interactions of people, their environment, and cognitive factors (Bandura, 2000). Positive interactions with others and watching others succeed following their plan will inspire the patient to do the same. Studies have found that it is effective to use SCT theories for interventions for behaviour change.

Key Components of SCT are:

Self- efficacy, self-control, reinforcements and observational learning (Bandura, 2000)

Application into our Wellbeing Plan:

Florence will find that she has more success sustaining her wellness plan is by having those around her who are succeeding in working towards similar goals.  We can also use SCT for her to monitor her positive outcomes from her plan to encourage her to continue with positive reinforcement.

# data[].attributes.body
1. Do you think that there should be resources in place to adjust students from high school level into university level, to prioritize wellbeing?

2. Do peoples grades improve or worsen when their mental health is suffering?

3. How do you prioritize your wellness?

4. Do you find you are more or less inspired by watching others succeed?

# data[].attributes.body
We invite everyone to reflect on some of the tools and ways you manage your own wellbeing. As first year nursing students it can be challenging to navigate all the upcoming assignments and exams, just know there are many resources at Trent to help navigate stress and mental health concerns linked within the Padlet. We have also come up with a couple questions to spark a conversation related to wellbeing.

Thank you again for reading!