• Not feeling connected with yourself or your surroundings which can cause a spiritual distress. A spiritual distress can have a negative impact on yourself since you may develop anxiety or depression depending on the degree of the situation. It may also lead you to treat others negatively since your inner beliefs and values are being challenged, which can lead to anger and frustration. Overall, these heavy emotions will either be taken out on others, or yourself. 

• Spirituality can be very undermined and not as opportunistic as other practices. This can cause unknown feelings and confusion to arise, since spirituality is interlinked with powerful forces, and the raw innermost emotions. 

Areas for improvement:

• Pick up good habits which give you clarity such as painting, meditating, writing, going on walks and reading. 

• Talk to someone you trust, and whom you can relate to based on how you're feeling. This can be a professional, a friend, or family. 

• Think positively, and practice mindfulness on the daily. Being mindful can help you feel more connected to yourself and your surroundings. 

• Work on self acceptance and self growth to become the best version of yourself 

• Time aside for yourself-Can include watching tv, quite time 

• Meditation- This can include yoga and resting 

• Exercise- Going to the gym, stretching, clearing the mind

• Journaling- writing down thoughts and expressions to let it out without having to tell others around. 

• Listening to music- Listening to your favorite music to clear your head and help you 

• Seeing loved ones- Sometimes talking to a trusted loving adult or friend can help decompose the emotions and stress. 

• Getting fresh air- being able to go outside and take time with nature. Fresh air is good for your system and breathing techniques.

  Adaption

  • Self-care time- Setting time aside from yourself everyday. Could be reading before bed, listening to music, stretching,etc. 

  • Time management- Managing your time properly in order to not have the stress of assignments, work, and other commitments. 

  • Open minded- Being open minded about anything around you. Being open to other techniques to help with stress and not linear decisions. 

  • Setting reasonable goals- setting goals that are aviebale and able to concur ain a good amount of tiem to better yourself and set new goals. 

  
  

  
  

• Lack of time- Some people keep their schedules extremely,ely busy not making time to reflect or time for yourself.

• Distractions- Other distraction around you. This can include finds, work, other tasks, hobbies, and sports teams.

• Stress of others around you- Other people dropping stress on you. This making it feel like it is your problem as well or that you have to help them.

• Sleep routine challenges- Going to bed too late, not getting enough sleep, waking up late or too early.

  
  

  Proposed solutions 

• Try not to fill schedule as much 

• Try to have priorities and aim for goals rather than pushing it off for other events

• Try to go to bed and wake up at the same time everyday to get in a routine. 

• Try to focus on yourself and not other people's issues around

• Challenge yourself past your limits

Exercise

• Workout or go outside to make your body physically available.

Surround yourself with positivity

• Have people that support and are happy around you

  Self concept

  Balance

• Including work-life balance

  Time management

  • Managing the time spent on tasks and activities

    Improve personal relationship

  • Make effort to involve yourself and to be open and talk to others around you

• Sleep Disorders - common conditions such as insomnia, sleep apnea, restless leg syndrome and narcolepsy can significantly disrupt sleeping patterns which leads to fatigue, mood swings and the inability to focus.

• Poor Sleep Hygiene - irregular sleeping patterns, prolonged screen time before bed, and uncomfortable sleeping arrangement can influence sleep quality.

• Sleep Deprivation - extended sleep deprivation impairs mental health, immune system and increases the risks of long term illnesses such as diabetes and heart diseases.

A r e a s F o r I m p r o v e m e n t

• Regulated sleep schedule - it is strongly recommended for individuals to go to bed and wake up at the same time everyday because it is crucial to regulate the body's circadian rhythm.

• Create a sleep-friendly environment - Focus on reducing light exposure (using blackout curtains), maintaining a cool room temperature, and minimizing noise with earplugs or white noise machines.

• Pre-sleep Routine - Steer clear of large meals, coffee, and screens (computers, phones) at least an hour before bed. To unwind, include relaxing activities like meditation, deep breathing techniques, or reading.

• Poor Diet Quality - A diet abundant in processed foods, refined sugars, and harmful fats, while deficient in key nutrients, can result in obesity, cardiovascular disease, diabetes, and other chronic conditions.

• Nutrient Deficiencies - A significant number of individuals suffer from insufficient intake of essential nutrients, including fiber, vitamins (D, B12), and minerals (iron, magnesium), resulting in fatigue, weakened immunity, and mental health disorders.

• Over & Under Eating - Inadequate portion control can result in overeating and weight gain, while insufficient intake, leads to malnutrition, energy depletion, and metabolic imbalance.

• Dietary Restrictions - Due to food allergies, intolerances, or preferences (such as low-carb, vegan, or gluten-free), some people require specific diets, which can make it challenging to achieve nutritional demands without the right support.

  
  

A r e a s F o r I m p r o v e m e n t

• Develop Balanced Diet Plans - Consult with nutritionists to develop personalized meal plans that incorporate a range of micronutrients that address specific health requirements and balance macronutrients (proteins, fats, and carbohydrates). Individuals should also reduce their intake of processed foods and increase their consumption of nutrient-dense whole foods such as fruits, vegetables, lean meats, whole grains, nuts, seeds, and healthy fats (like avocados and olive oil).

• Focus on Mindful Eating - In order to prevent overeating, individuals are highly encouraged to eat consciously, enjoy every meal, and pay attention to their hunger and fullness signs.

• Addressing Nutrient Deficiencies - Although it is advised to get the majority of nutrients from food, take into account supplements for people who have certain deficits (such as those in vitamin D, omega-3, B12, or iron).

• Inactive Lifestyle - lack of physical activity due to desk jobs or long periods of sitting, is a major contributor to obesity, cardiovascular disease, type 2 diabetes, and mental health issues.

• Inconsistent Exercise - Many individuals begin exercise programs but fail to maintain consistency, which limits health benefits and reduces the likelihood of long-term success.

• Improper & Over training - Without proper guidance, people may exercise with poor technique, which can lead to injuries (e.g., joint pain, muscle strains), and overtrain can lead to burnout or chronic injury.

  
  

A r e a s F o r I m p r o v e m e n t

• Fitness Goals - Develop specific and measurable fitness goals based on individual health objectives (e.g., weight loss, strength, flexibility). For beginners, start with low-impact exercises, and gradually progress.

• Variation of Exercise Types - Include a mix of aerobic exercise (e.g., walking, cycling, swimming), strength training (e.g., weightlifting), and flexibility exercises (e.g., yoga or Pilates) to ensure a balanced fitness.

• Focus on Accountability & Consistency - exercise routines should be developed to fit the individual's lifestyle. Therefore, the goals should be realistic, trackable and doable. An example of this can be working out three times per week and progress to more days if needed or desired.

• Injury prevention - proper warm up and cool down should be implemented before and after exercises in order to prepare muscles + joints and reduce overall soreness.

• Lack of knowledge & access to alternative therapies.

• Misconceptions of safety or effectiveness of treatments regarding herbal medicine.

• Insufficient funds acts as a barrier for those individuals who needs it.

  
  

A r e a s F o r I m p r o v e m e n t

• Spread Awareness - educate individuals about evidence based alternative therapies. Offer workshops, seminars, or informational materials that explain the benefits, risks, and appropriate use of alternative therapies.

• Aromatherapy - Educate on using essential oils safely for calming effects or improved sleep quality.

• Nutritional supplements - Recommend herbal remedies (e.g., turmeric for inflammation or chamomile for relaxation) supported by scientific evidence and in consultation with healthcare providers.

• Insurance Advocacy - Advocate for expanded insurance coverage of evidence-based alternative therapies.

• Stress Management Challenges - chronic stress due to work, financial, academic and personal pressures.

• Poor Coping Mechanisms - substance use, overeating and social withdrawal.

• Anxiety & Depression - increase in diagnosed individuals due to societal pressure and lifestyle changes.

• Access to Mental Health Support - affordable counselling or mental health services are limited, therefore there is lack of knowledge of when and how to seek professional help.

  
  

A r e a s F o r I m p r o v e m e n t

• Stress Management Strategies - Educate individuals on techniques such as mindfulness, breathing exercises, and relaxation methods. Plus, encourage physical activity and balanced nutrition to support mental well-being.

• Address Anxiety & Depression - Find access to professional counseling or therapy (e.g., behavioral therapy or group counseling). Look for online mental health resources and apps in order to manage mild to moderate symptoms.

• Access to Support Services -Advocate for reduced stigma through public awareness campaigns and reach out to government or community organizations to expand mental health resources.

• Lack of Emotional Resilience - Difficulty bouncing back from setbacks or adapting to change and low confidence & negative self-perception obstructs emotional well-being.

• Limited Self-awareness - Inability to recognize and understand personal emotions and their impact.

• Emotional Regulation Challenges - Difficulty managing intense emotions such as anger, sadness, or frustration; which can lead to impulsive reactions or avoidance behaviours that affect relationships and personal goals.

  
  

A r e a s F o r I m p r o v e m e n t

• Build Emotional Resilience - Train individuals in problem-solving and positive reframing techniques while encourage journaling, gratitude practices, or connecting with supportive communities.

• Enhance Self Awareness - Conduct workshops or guided exercises on recognizing emotions and their root causes. As a result, practice reflective activities such as mindfulness meditation or therapy.

• Strengthen Emotional Regulation Skills - Learn techniques such as grounding, positive mindset, or delayed response strategies. Use resources like books, apps, or courses focused on emotional intelligence.

H O W ?

To integrate the Transtheoretical Model into the wellness plan, we’ll target actions to where people are in their change journey. For example, we’ll use education to spark interest, set small, achievable goals for those ready to act, and provide ongoing support and motivation to maintain progress. On the other hand, regular check-ins will help adjust the plan as needed, keeping everyone on track.

Emotional Wellness Toolkit. (2022, August 8). National Institutes of Health (NIH). https://www.nih.gov/health-information/emotional-wellness-toolkit#:~:text=How%20you%20feel%20can%20affect,to%20change%20and%20difficult%20times.

Mayer, B. A. (2022, February 9). Holistic therapy: treating body, mind, and spirit for whole person healing. Healthline. https://www.healthline.com/health/mental-health/holistic-therapy

Public Health Agency of Canada. (2024, July 26). Mental health and wellness. Canada.ca. https://www.canada.ca/en/public-health/topics/mental-health-wellness.html

Sleep disorders. (2024, November 14). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/11429-sleep-disorders

The Transtheoretical Model (Stages of Change). (n.d.). https://sphweb.bumc.bu.edu/otlt/mph-modules/sb/behavioralchangetheories/behavioralchangetheories6.html

Wellness. (n.d.). https://www.eatright.org/health/wellness

The 10 best Personal Growth Tips. (n.d.). Iberdrola. Retrieved November 28, 2024, from https://www.iberdrola.com/talent/personal-development-tips

Stress relievers: Tips to tame stress. (n.d.). Mayo Clinic. Retrieved November 28, 2024, from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relievers/art-20047257

Stress relievers: Tips to tame stress. (n.d.). Mayo Clinic. Retrieved November 28, 2024, from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relievers/art-20047257

Setting goals for social wellness:

• Short term goals

  • These goals are goals that you plan to reach within a shorter time period (Ex. Two weeks)

  • Example of a short term goal: reaching out to a friend or family member once every week

• Long term goals

  • These goals are goals that you plan to reach within a longer time period (Ex. One month) 

  • Example of a long term goal: enhance communication skills by the end of the month in order to adequately communicate with people and form new relationships. 

Steps to improve your social wellness:

• Maintaining relationships

  • Keep in contact with friends and family, spend quality time with them

• Expanding social network

  • Attend community events, join new activities and clubs

• Improve social skills

  • Work on understanding social cues like tone of voice and body language. 

• Balance

  • Learn a healthy balance between social interactions and spending some time alone to recharge and perform self care

• Healthy eating

  • Meals high in nutritious value 

• Stress management

  • Developing strategies like meditation, breathing, journaling, etc. 

• Physical activity

  • The CDC recommends at least 150 minutes of moderate-intensity physical activity per week for individuals aged 18-64 years (CDC, 2023)

• Spending time outdoors

• Maintaining healthy relationships

• Getting enough sleep every night

  • The CDC recommends that individuals between the ages of 18 and 60 get at least 7 hours of sleep every night (CDC, 2024)

References:

Centers for Disease Control and Prevention. (n.d.). Adult activity: An overview. Centers for Disease Control and Prevention. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html 

Centers for Disease Control and Prevention. (n.d.-a). About sleep. Centers for Disease Control and Prevention. https://www.cdc.gov/sleep/about/index.html 

• The strategies included in this Comprehensive Wellness Plan can be implemented by everyone, especially nursing students.

  
  

Implementation

Some implementation strategies include: 

• Set goals and objectives that are realistic and attainable 

• Create a timeline  

Integrate wellness into daily routines

• This can be a slow process, to get yourself used to any new strategies you are implementing

  
  

Evaluation

To evaluate the effectiveness of you Comprehensive Wellness Plan, here are some strategies:

• Take note of any changes you have noticed

• Analyze outcomes 

• Celebrate your progress as you notice positive changes

• Analyze any strategies that may not be working for you

  • Make changes to you wellness plan accordingly 

Centers for Disease Control and Prevention. (n.d.). Adult activity: An overview. Centers for Disease Control and Prevention from https://www.cdc.gov/physical-activity-basics/guidelines/adults.html 

Centers for Disease Control and Prevention. (n.d.-a). About sleep from Centers for Disease Control and Prevention. https://www.cdc.gov/sleep/about/index.html