Healthy Sleeping Habits:

A good sleep habit consists of 7-8 hours of sleep that is on a consistent schedule (going to sleep and waking up at the same time every day, excluding weekends)

Avoid drinking caffeine 6 hours before you go to sleep because that could disrupt your sleep, while also avoiding eating large meals/alcohol because it can make it harder to sleep. Not having technology that stimulates you 30 minutes before you sleep can help you

Sleeping Disorders:

Insomnia - trouble falling asleep or staying asleep for long periods

Narcolsepy - You tend to fall asleep or wake up and cannot control it

Sleep Apnea - When someone is a heavy snorer, and can cause you to stop breathing that disrupts your sleep

Restless Leg Syndrome - You have the urge to move your legs when you sleep

Work Shift Sleep - You have trouble falling asleep or waking up due to a work schedule

There are many different ways to cope with stress, but since stress is individualized, it is hard to accurately make a plan that suits everyone. However, you can establish a system to address your stress and anxiety. Here are some ways to manage mental health:

Being Social with Others - Even though you may feel alone, being able to socialize with people over the phone or in person can help you overcome anxiety and depression, especially if they are people that you care about or can help you get through your mental disparity

Therapists - Some people can listen to someone's problem and then help to figure out their problem. Social workers and Therapists are especially good at listening and thus can set a plan of mental healing like coping strategies, overcoming trauma, or just someone to listen to a story.

Finding a New Hobby - A hobby is something that you are interested in that takes your mind and time away from the real world. A common hobby could be crocheting, reading, or kayaking because you can focus on the result, finishing the design, finding out who killed Mr. Davis or achieving a new distance on the water. Find something that your interests seek attention for and focus on it.

Relationships are one of the most important things we have because the people we surround ourselves with influence who we are and become. These relationships can be friends, family, significant others or people in a social circle like work.

One way that you can improve relationships with others is simply by spending time with them because it can create closer bonds for the people involved. For example, if your family is larger and likes to get together for the holidays, consider starting game nights or activities that can be done together. Relationships with others often thrive on the experiences that you create together, whether that is laughing with others over a shared moment or taking photos together to make the moment last forever.

Social Activities: Encouraging participation in social activities and community engagement to enhance social connections.

Social activities are a way to prevent isolation and help make a connection with others that you may or may not know.

Prayers - Engaging in a daily prayer ritual, either silently or aloud, to express gratitude, seek guidance, or connect with a higher power. This could be as simple as saying thanks each morning or before meals. Praying aims to deepen one's sense of connection to the divine, seek peace, or ask for support in times of struggle.

Yoga - Attending a weekly yoga class or practicing a few poses at home to create balance and cultivate inner peace. This can combine physical movement, breathing exercises, and meditation to integrate body, mind, and spirit, reduce stress, and improve flexibility and health.

Meditation - Setting aside 10 minutes each morning to practice mindfulness meditation. Sit quietly, focus on your breath, and gently return your attention to the present moment whenever your mind starts to wander. Meditation can cultivate mental clarity, reduce stress, and enhance self-awareness.

Building a healthy self-concept and working against the social factors that shape one's self-perception are the initial steps toward better self-esteem and body image. Things such as positive self-talk, and taking part in body positivity initiatives are all ways that people may learn to embrace and appreciate themselves just the way they are. Fostering self-acceptance and resilience may be achieved through activities such as journaling, creative expression, and participating in supportive group conversations. Similarly, when people pursue and accomplish significant objectives in line with their values, personal growth can develop.   Mentorship programs, skill-building opportunities, and SMART goal-setting workshops may all help people on their path to personal and professional development. By consistently engaging in self-improvement activities like taking classes, listening to podcasts, or engaging in reflective practices, people are better equipped to face and overcome obstacles and realize their full potential. The combination of these approaches fosters self-assurance, perseverance, and a dedication to continuous self-improvement.

Preventive care refers to routine health care that helps you stay on top of your health and catch anything before it becomes serious. This includes services such as:

• Annual Checkups - Annual check ups contribute to preventive care, annual check ups may include an appointment with your doctor, physical exams, dental checks/cleaning, and education on making informed health decisions.

• Immunizations/vaccinations - Check ins with your doctor will also ensure that all of your immunizations are up to date. An important step to preventive care is making sure you have all your needed vaccinations to prevent any diseases/illnesses from occuring in the future.

• Tests and screenings - Tests and screenings can also be done by your doctor during a regular check up, this will ensure you aren’t at risk for any disease/illness you may be unaware of. These typically include blood tests or screenings for diseases such as cancer or diabetes.

• Health Education: Providing information on healthy lifestyle choices and disease prevention.

Promoting health education is highly important in the process of disease prevention. Productive physical and mental health will have positive impacts on a person’s overall lifestyle. Education on living a healthy life will ensure that people are informed on what’s best for them and how they can improve their health and prevent diseases. Health education can happen in many settings such as school, home, or the doctor’s office.

What is stress? 

Stress can have physical and mental effects on humans, sometimes enhancing awareness and performance. However, chronic or excessive stress can lead to mental health issues like anxiety and depression, as well as physical health problems like heart disease. Stress responses can alter behaviour, trigger stronger emotions, and cause physical symptoms. 

The ability to manage stress is very necessary for the maintenance of both mental and physical well-being. Here are some techniques to manage and reduce stress:

Getting Active: You may reduce your stress levels by engaging in almost any kind of physical exercise. Exercise is a great stress reliever for everyone, regardless of fitness level or athletic ability. Exercising your body releases endorphins and other natural neurotransmitters that make you feel better. Your attention might be redirected to your physical motions while you exercise. Doing so may lift your spirits and make the day's problems melt away. So, start moving by walking, jogging, gardening, cleaning, riding a bike, swimming, lifting weights, vacuuming, or doing anything else that makes you move.

Time Management: Making SMART Goals can help with time management by making sure your activities are well-defined, and progress is tracked by setting SMART goals—specific, measurable, achievable, relevant, and time-bound. Also, establish a routine every day. Plan out your day by setting out certain times for work, breaks, and fun. You can remain focused and lessen the sense of being overwhelmed by doing this. Lastly, for time management, you can cut down on distractions. Improving your attention and productivity by identifying and minimizing distractions as you work or study.

Coping Strategies: The ability to cope with stressful situations is essential for emotional and mental health. Stress may be managed through practicing positive self-talk, reaching out to social support, and pursuing hobbies. Use affirmations to counter negative thinking, and reach out to loved ones or a support group if you need to talk things out. One way to relieve stress is to engage in a hobby, whether it's reading, painting, or athletics. A more positive mindset may be fostered by practicing thankfulness through writing, which can help shift attention from negative to positive elements. In general, techniques for dealing with stress and keeping one's mental health in check include positive self-talk, having social support, engaging in hobbies, and practicing gratitude.

Meditate and breathing exercises: Meditation is a way to train your mind to be still and steady by bringing it into focus and allowing it to quiet racing thoughts. It is something that can be done whenever and anywhere you choose, and it can be done while you're doing other things like walking, working, or even waiting to see a doctor. For a calming effect, try this breathing exercise: take a big breath in through your nose, hold for four breaths, and then release through your mouth. Do this multiple times to help you relax. The exercises may be aided by an app. Emotional and physical health may both be improved by regular meditation practice.

Connect with others: Even while it's tempting to withdraw from others when things become tough, spending time with loved ones is crucial for maintaining positive relationships. Reminding yourself that you are not alone in your emotions and experiences might help lessen stress. The emotional support you get from social encounters might help you face life's obstacles head-on. Taking a coffee break together or going to a spiritual place are examples of little gestures of connection that may build a feeling of community and belonging. One way to improve one's health and happiness is to volunteer for a good cause. Your mental well-being and ability to handle life's difficulties may be improved through active participation in social activities.

Sleep: You can't get out of bed when you're stressed out, which makes you irritable and tired all the time, which is bad for your mental and physical health. Feelings of worry and tension are worsened by a lack of sleep caused by an overload of tasks and racing thoughts. Because it is essential for the body and brain to recharge during sleep, most individuals need 7 to 9 hours of sleep nightly to perform well. Fixing sleep problems requires sticking to a regular sleep schedule, limiting screen time in the hours leading up to bed, making sure your bedroom is cool, dark, and quiet, and establishing a pleasant bedtime routine. You may increase your emotional resilience, attention, and stress-coping skills and lead a healthier lifestyle overall by making sleep hygiene a priority.

The theory that we will be talking about is the social cognitive theory. Albert Bandrua developed this theory and created the Bobo doll experiment to help him conclude his theory (Cherry, 2023). The experiment consisted of children watching an adult interact with a BoBo doll. Half of the children that were chosen watched an adult interact aggressively with the doll, while the other half would observe an adult interact with the doll in a more calm manner (Cherry, 2023). After the experiment was done, all of the children were given a doll, and it was observed that their behaviour was reflected on which adult they saw interacting with the doll. This concluded that your behaviours are reflected in those around you and what you observe (Cherry, 2023). It represents that even though these behaviours were not physically taught to these children, the power of observation has truly shaped how people interact with others. This also concludes that behaviour can be influenced by personal beliefs (what you believe in and thoughts that you have), environmental factors (people around you) and behaviour itself. These three factors are affected by one another. Since it acknowledges the significance of social effects, reinforcement, and personal motivation in influencing behaviour, it is frequently used in fields including education, health promotion, and behaviour modification interventions.

A wellness plan could be implemented in a school setting by including multiple steps. The first step that could be used in the process of this plan would be to incorporate wellness into the school’s curriculum. This could be done by adding health topics into various subjects taught in school such as science or physical education. Another way of implementing a wellness plan into education is by training the staff to understand the importance of health and wellness and why it should be promoted and taught in schools. This can help teachers to promote physical education and a healthy lifestyle to their students. Health and wellness can also be implemented in schools through programs that promote nutrition or physically active sports teams or activities that are accessible for all students to join. 

• Evaluation Methods: Develop methods for evaluating the effectiveness of the wellness interventions. Include monitoring progress and making necessary adjustments to the plan.

• Using quantitative methods such as surveys and qualitative methods such as one-on-one interviews. This will help collect data regarding the positive impacts of the wellness plan and show what can be improved in the future.

• The wellness plan should have clear and defined goals to ensure that the wanted outcome will be achievable for those involved in the intervention

• Regular monitoring and data collection can also help evaluate the positive and negative sides of the plan. This can include online tools that track progress such as health apps or wearable devices, and health screenings to ensure that physical and mental health isn’t being disrupted and hopefully improving with the plan. All of these methods can help with making adjustments on the intervention in order to ensure the best outcome for future plans.

• Proposed Solutions: Offer solutions or adaptations to overcome these challenges.

Challenges and Solutions 

Although there are many potential benefits, there are also many obstacles to overcome when putting a wellness plan into action. People may find it difficult to prioritize healthy activities due to their busy schedules and conflicting commitments, which may lead to a lack of time. Motivation might also fade with time, making it harder to stick to the strategy consistently. Another obstacle might be a lack of money, as certain wellness activities, like going to the gym or buying nutritious food, could seem expensive. Finally, people may not be as committed to the wellness plan due to societal pressures or a lack of support from loved ones.

There are several possible approaches to these problems. One solution to the problem of lack of time is to include healthy habits in one's daily routine. This may be as simple as going for a short walk during a break or doing a little exercise at home. Another way to keep yourself motivated is to set goals that you know you are capable of achieving. Another strategy is to break down big goals into smaller ones, this makes them more achievable activities. This will give you a feeling of achievement and motivate you to keep going. If you're worried about how to pay for wellness, there are affordable choices like community wellness programs and free online exercise videos that you may look into. Another way to build a supportive atmosphere is to tell your loved ones about your fitness objectives. This will get their support and help you establish a system of accountability. People have a better chance of sticking to their wellness plan and reaching their health objectives if they anticipate possible obstacles and take action to overcome them.

Our wellness plan takes a holistic approach, focusing on six essential pillars: mental, physical, social, spiritual, self-growth, and adaptation. Each pillar is interconnected, offering a comprehensive strategy for overall well-being. By nurturing your mental health, maintaining physical fitness, fostering social connections, engaging in spiritual practices, pursuing personal growth, and adapting to life's changes, you can achieve a balanced and fulfilling life. The benefits include enhanced resilience, better stress management, improved relationships, and a deeper sense of purpose based on the development of the wellness plan!

• Call to Action: Encourage the audience to consider the importance of holistic wellness.

Our call to action for the Wellness Plan would be to prioritize your health and happiness by embracing a balanced wellness plan. An example of this could be focusing on one area that resonates most with you, whether it’s mental clarity, physical vitality, or social connection. Remember, wellness is a journey, not a destination—take it one step at a time, and watch yourself grow into a more resilient, fulfilled version of yourself.

• Engage with the Audience: Address questions from the audience to clarify and expand on the presented information.

Some questions to ask can be:

• Which area of your wellness do you feel needs the most attention?

• How do you feel this wellness plan will affect how you change your life/view certain aspects

• What can you do differently in your life that can improve your health?

C, C. D. (2024, May 15). About Sleep. Centers for Disease Control and Prevention. https://www.cdc.gov/sleep/about/index.html

Canada, H. (2024, November 26). Government of Canada. Canada’s Food Guide. https://food-guide.canada.ca/en/

Clinic, C. (2024, November 14). Sleep disorders: Conditions that prevent you from getting restful sleep. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/11429-sleep-disorders

Clinic, M. (2022, October 12). How much water do you need to stay healthy?. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256#:~:text=So%20how%20much%20fluid%20does,fluids%20a%20day%20for%20women

Health, M. (2023, July 6). 10 tips to boost your mental health. BC Mental Health and Substance Use Services. https://www.bcmhsus.ca/about-us/news-features/10-tips-boost-your-mental-health

Medicine, J. H. (2024, June 20). Types of complementary and alternative medicine. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/types-of-complementary-and-alternative-medicine

12 tips to tame stress. (2023). Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relievers/art-20047257

Adaptability and resilience: Strategies for coping with change and overcoming challenges - Concordia University. (2023). Retrieved from https://www.concordia.ca/cunews/offices/vprgs/gradproskills/blogs/2023/05/15/adaptability-and-resilience-strategies-for-coping-with-change-and-overcoming-challenges.html

Brian Hesler, M. D. (2023). Five tips to manage your stress. Retrieved from https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-tips-to-manage-stress

Building your resilience. (n.d.). Retrieved from https://www.apa.org/topics/resilience/building-your-resilience

How to manage and reduce stress. (n.d.). Retrieved from https://www.mentalhealth.org.uk/explore-mental-health/publications/how-manage-and-reduce-stress

Kendra Cherry, Mse. (2022). What the bobo doll experiment reveals about kids and aggression. Retrieved from https://www.verywellmind.com/bobo-doll-experiment-2794993

Stress management: Ways to prevent and relieve stress. (n.d.). Retrieved from https://www.webmd.com/balance/stress-management/stress-management 

Adaptation is about developing resilience and the ability to cope with life changes and challenges. 

Strengthening one's ability to bounce back from adversity requires a web of linked tactics. Accepting that change is constant and allows you to see setbacks not as tragedies but as learning experiences that will make you a better responder. Having a growth mindset is like having a superpower: it makes you believe that you can become better at things and smarter over time, so you can keep going even when things get tough. In addition, you may approach new challenges with a better-informed viewpoint by reflecting on your prior experiences and the lessons you acquired from them. It is critical to use efficient adaption techniques to support these resilience-building endeavours. One way to deal with change is to be flexible and open to new ideas; another is to establish reasonable expectations so that you won't be too disappointed when things don't work out. Another way to improve your problem-solving skills and increase your ability to overcome hurdles is to practice dividing larger tasks into smaller, more manageable ones. Resilience is heavily dependent on self-care behaviours. Physical and mental health is positively impacted by making physical health a priority through things like frequent exercise, a balanced diet, and appropriate sleep. When you know what's causing you stress and take steps to reduce it, like establishing limits at work or cutting down on social media use, you'll feel better. You may improve your coping abilities and decrease anxiety by practicing mindfulness, which involves being focused and in the here and now. Last but not least, talking to a mental health expert may help you cope with stress and develop resilience if it becomes too much to handle on your own. All of these methods, when used together, provide a solid foundation for becoming more resilient and successful despite setbacks.

This theory can be implemented within this care plan to drive motivation, create great learning opportunities and positively shift one's behaviour. Incorporating this theory within our care plan will provide a holistic and self-centred approach to see short and long-term behaviour change. One of the most important aspects of this theory is reciprocal determinism, which emphasizes how people and their surroundings are dynamically related to one another. If supportive environments were created, this could better enhance and sustain healthier behaviours. Confidence is another component that should be looked at within this care plan. If someone is unmotivated or not willing to put in time and effort towards this care plan, then it can result in no behavioural changes to happen. This is why it's important to set reasonable and achievable goals, provide positive feedback, and be able to celebrate the small outcomes that occur so that it continues to motivate the person to stay motivated and focused.

The last key component that is addressed is observational learning. Observational learning is about learning from others by observing their mistakes or observing the positive things they carry and implementing them into your life. Observation gives people a chance for people to learn without feeling judged or stressed. Great examples are role models (people that you look up to or people who are highly skilled and are confident in demonstrating), learning from peers (learning with peers enables you to feel in a comfortable environment while also achieving similar outcomes), and digital/media (using videos, apps and social media can aid with observational learning because it allows people to learn at their own pace and is more convenient for people). By incorporating these ideas, it lays the groundwork for long-term success in addition to facilitating the initial adoption of healthy behaviours. This holistic approach helps individuals to take ownership of their wellness journey, utilizing social support, autonomy, and environmental structures to sustain real change. 

Wellness plan integration: Behavioural changes 

Set up an environment that supports wellness: Offer an environment such as yoga facilities, meditation stations, walking groups, or even morning meditation breaks

Build self-efficacy: Build motivational posters so that people are able to visually see and keep up with the wellness plan. Depending on who this is targeted at you can maybe even post on social media platforms. 

Promote observational learning: Highlight participant success stories including the adoption of healthy habits. In order to motivate others, they share their experiences through videos, group gatherings, or posters.

Highlight outcome expectations: Providing people with personalized feedback for them to learn from their mistakes. 

Provide reinforcements: Recognize everyone's efforts and how far they have come by completing the wellness plan, and offer rewards for achieving certain milestones.

A good and well-balanced diet is essential for someone's health as it provides all the necessities the body needs to sustain itself.

A well-balanced nutrition plan can consist of:

Drinking plenty of water (15.5 cups for men and 11.5 cups for women)

The updated Canada's Food Guide says that your nutrition should be 50% vegetables and fruits, 25% proteins and 25% whole grain foods.

It would be best if you were mindful of your eating habits, cooked more often to ensure that the food you eat is healthy, and carefully read food labels to understand where your nutrients are coming from and what to avoid, like processed foods.

• Exercise: Create personalized physical activity programs to improve fitness and health.

New people to exercise can approach it in many different ways.

Going on Walks - if you don't have much time, simply going on walks with family, friends, a dog, or a group can help with losing weight and physical well.

Cardio Based - activities such as Swimming, Running, Cycling and others

Going to the Gym - The gym is one of the best ways to be physically fit but can become a distraction for people, thus helping them through a struggle or something to overcome. A fitness plan can vary, but a simple one that takes 45 minutes to 90 minutes can consist of weights, lifting, leg training, excessive cardio and strength exercises.

• Holistic Health Therapies: Incorporate alternative therapies such as acupuncture, massage, or herbal medicine.

Aromatherapy - the practice of using essential oils to heal based on their natural properties, respectfully. Aromatherapists can heal the emotional well-being of someone or relieve stress.

Physiotherapy/Chiropractor - They work on parts of the body like muscles to relieve aches and pain, bones like the spinal cord and more. They produce the same type of care but focus on different parts of the body to relieve pain

Self-regulation is an important thing because it is ideal to have a stable sense of self and who you are as a person. Your emotions are a personalized thing because it is how you feel, thus developing your self-awareness. Here are some ways to increase these factors and keep your emotional wellness stable.

Introducing Positivity - If you're a negative person or who has a perspective that can be pessimistic, being able to add positivity into your daily routine is important to keep you grounded on what or who is important instead of solely focusing on a negative influence. Positivity is the mind's way of staying in the present tense rather than the absence of a certain substance, condition, or feature.

Adequate Self-Care - It may be something frowned upon, but taking time for yourself is one of the best ways to keep your emotional well-being aligned because you are focusing on yourself and what your body needs/wants instead of other priorities. Many people may use the weekends to prioritize themselves as there is no work and fewer stressors to worry about. However, some people frown upon the aspect of self-care because it deems you as a weaker person who cannot deal with the situation, but being able to wind down to take some "me-time" is vital to ensure you do not experience burnout.

Honesty - Practicing honesty by being truthful in all your interactions, even when it’s uncomfortable. For instance, if you make a mistake at work, admit it openly rather than cover it up. The purpose of honesty is to foster trust and integrity in relationships and oneself.

Growth and Learning - Making time for self-improvement, whether that’s reading, taking a course, or learning a new skill. When making career decisions, choose opportunities that encourage personal growth and development. To live with a mindset of lifelong learning and self-improvement and to make decisions that align with your desire to evolve.