• Sleep:

  • Common types of sleep disorders include 

    • chronic insomnia, which is when you have difficulty falling and staying asleep

    • restless leg syndrome, which is when you have the urge to move your legs when you rest

    • narcolepsy, which is characterised by a lack of control over when you fall asleep or how long you stay awake

    • obstructive sleep apnea, which is when you randomly stop breathing for short periods of time during sleep 

• Healthy sleep habits include: 

  • Having a relaxing sleep routine; this can include journalling, meditating, or taking a warm bath before bed. Also, setting a comfortable environment, such as making sure the room is cool, quiet, and dark, can be helpful.

  • Potential solutions to sleep disorders include changing your sleeping routine (the time you wake up and go to sleep) in order to promote a regular sleep schedule, taking medications like sleeping pills, or supplements such as melatonin, changing medications or dosages that interfere with sleep, using light therapy, and using a continuous positive airway pressure (CPAP) machine to control sleep apnea.

• Healthy eating habits: 

  • The average adult typically needs 2000 calories a day, but this can vary depending on the size, weight goals, physical activity, gender, and overall health of the person. Creating healthy eating habits begins with changing your environment so that eating healthy becomes the easy choice; this can mean packing a healthy meal or snacks to work or school where healthy food is unavailable, or meal prepping on the weekends for a busy week ahead. Mindful eating is a method which involves using the 5 senses to help you connect to your eating experience; noticing the pace at which you ate, the textures, flavours, and why you ate can allow you to not only appreciate the food more, but feel more satiated and help you understand your likes and dislikes to a higher degree. Canada’s Food Guide recommends using food labels, paying attention to the influence of marketing on eating habits, eating meals with others, and limiting highly processed foods such as those with high fats and sugars and few other nutrients. Finding substitute food options to fit your dietary needs and preferences is necessary if there are barriers preventing you from accessing certain foods, or if you follow a certain diet. For example, eating a mix of soy products, eggs, nuts and seeds, Greek yoghurt, and beans would allow a vegetarian to reach their protein goals, or eating a wide variety of fruits and vegetables would allow a person allergic to a certain vegetable to receive enough vitamins and minerals. Lastly, it’s recommended not to follow fad diets such as keto and paleo because these aren’t sustainable in the long-term. The Mediterranean diet is an example of a diet that’s sustainable; it emphasises eating fruits, vegetables, whole grains, healthy fats (such as extra virgin olive oil), and limited consumption of red meat and sweets. It has been proven to lower the risk of cardiovascular disease among other chronic conditions.

• The different components of exercise:

• Aerobic exercise: brisk walking, running, jogging, dancing swimming, cycling, playing a sport (i.e. tennis)

• Strength training: Performing reps and sets of bodyweight and/or weighted exercises like squats, pushups, rows, pull-downs, and glute bridges 

• Balance: walking, pilates, yoga, tai chi, core exercises 

• Flexibility training: static and dynamic stretching, yoga, tai chi, and pilates 

• Getting enough exercise throughout the day can be difficult to achieve with a busy schedule. Setting aside even 10 minutes a day to workout, going on walks (walking a pet, walking with family members, etc.), and even getting up to stretch or jog in place when you’ve been sitting or sedentary for too long is better than not moving at all. 

• Breath-work and meditation can be incorporated into your night routine in order to calm the body down. Breathwork can also be used as a relaxation technique during moments of stress or overwhelm. Tai chi and yoga are forms of low-impact exercise which involve breathwork, and can be practised in the comfort of your own home. 

Habits and preventative measures to maintain good mental health:

• Taking care of your physical health means having a stable sleep schedule and getting enough sleep, getting enough physical activity (even something small like going for a walk can be beneficial), eating a balanced diet, and staying hydrated. 

• You should seek help if the following symptoms last for a duration of 2 weeks or longer: difficulty sleeping; changes in appetite or unplanned weight changes; difficulty getting out of bed because of mood; difficulty concentrating; loss of interest in things you usually find enjoyable; inability to complete tasks and activities; feelings of irritability, frustration, or restlessness

• Seeking help starts with reaching out to your primary health care provider, who can refer you to a qualified mental health professional such as a psychologist, psychiatrist, or clinical social worker. Getting help can also mean reaching out to a trusted individual, such as a family member or friend for support. 

• Methods to practise emotional regulation and enhance emotional resilience include: 

  • Practising self-care such as taking care of your physical health (getting enough sleep, eating a balanced diet and eating enough, staying hydrated, and getting plenty of exercise), engaging in relaxing hobbies or activities such as reading, writing, listening to music, spending time with friends, etc. 

  • Practising mindfulness 

  • Self-reflecting by honestly talking about your emotions or writing them down; it can be difficult to process your emotions, so designating time for emotional release prevents you from unknowingly bottling them up. 

  • Finding meaning in daily life and practising gratitude perpetuates a positive mindset 

  • Practising radical acceptance can prevent you from holding on to the past and experiencing unnecessary emotional suffering 

  • Practising emotional control; finding healthy ways to experience emotional catharsis rather than doing it in an unhealthy way such as taking your emotions out on someone else. This can involve journalling, confiding in someone, artistic or musical outlets such as painting, drawing, or playing an instrument, and exercising. 

1. Definition:

   • Spiritual wellness fosters purpose, balance, and inner peace.

2. Spiritual Practices:

   • Activities like meditation, prayer, and mindfulness reduce stress and improve self-awareness.

   • Example: Start with a 5-minute daily mindfulness exercise focusing on breathing.

3. Aligning Values with Actions:

   • Identifying core beliefs helps create integrity and purpose.

   • Use reflection tools like a values worksheet to align daily actions with priorities.

4. Behavior Change Theory:

   • The Transtheoretical Model supports gradual adoption of spiritual practices.

   • Tailored strategies guide individuals through stages of change (e.g., Preparation → Action → Maintenance).

5. Outcome:

   • Combining mindfulness and values alignment enhances personal growth and connection to a broader purpose.

How can you manage your stress? While stress management is a very personal concept, but there are strategies that tend to work for a lot of people. To manage your stress, you may consider:

• Identifying the stressors and eliminate them wherever possible

• Practice radical acceptance and understand what you can/can not control in your life 

• Search for social groups and communities 

• Find hobbies you enjoy, incorporate physical activity into your daily life

• Make time for self care, unwinding at the end of the day, etc 

• Consider more serious help such as a psychologist or therapist if you are struggling  

Common Challenges with Stress and Adaptation

1. "My schedule is too busy and I don't have time for any self-care"

   • SOLUTION: it is okay to start small, even 10 minutes of self-care at the beginning or end of your day can begin to reduce your stress. You can also break it up throughout the day, which is even beneficial to your productivity.

2. "The stigma around mental health and stress and adaptation is creating a barrier for me, and I feel embarrassed to address the issues I am having"

   • SOLUTION: recognize that stress is a normal human emotion and response that everyone has or will feel at some point in their life. The degree to which stress affects an individual can and will vary sometimes drastically between people but is multidimensional and builds additionally off other events in each person's life. For this reason, it is important to question why you feel embarrassed, stay present in your journey with stress, and not compare your progress with that of others. This experience will make you stronger in the future

How can you, as an individual, help promote health and wellness?

• Stay up to date on vaccinations (i.e. flu shot, COVID, etc) and informed with hygiene practice

  • https://cdc.gov/hygiene/about/index.html#:~:text=Personal%20hygiene%20refers%20to%20regularly,to%20feel%20fresh%20and%20healthy.

• Maintain a balanced and nutritious diet (and proper food preparation)

  • https://food-guide.canada.ca/en/ 

• Getting sufficient sleep (at least 7 hours) and physical activity  

• Address your questions and concerns (this helps us learn), and identify factual information from false information

• Inform those around you on the importance of health promotion by sharing these strategies with them.

Common challenges and solutions for Health Care Providers:

1. "These topics scare me and it makes me feel unmotivated to address them, as I don't want to discover that I am sick"

   • SOLUTION: Healthcare providers should work to create a welcoming environment that is free of judgment and discrimination. They must find a way to deliver the information in an interactive, interesting way, so that the teachings are more effective and the public is able to retain it better.

     
     

2. "I believe they are spreading false information. They are doing this for personal and financial gain, this is fake."

   1. SOLUTION: Healthcare providers should willingly include rigid evidence behind the information they are sharing, and continue education without giving up. Address specific concerns of the public in order to increase understanding and agreement.

Physical Wellness-

Example in Educational Setting: Getting a good sleep before arriving at school.

Mental and Emotional Wellness-

Example in Educational Setting: Guidance counsellors helping individuals improve self esteem.

Social Wellness-

Example in Educational Setting: Encouraging participation in social activities like teams or clubs.

Spiritual Wellness-

Example in Educational Setting: Praying or meditating during scheduled breaks or lunch hour.

Self-Concept and Personal Growth-

Example in Educational Setting: Talking to a trusted individual at school about self esteem levels.

Health and Wellness Promotion-

Example in Educational Setting: Appointment with school nurse to receive vaccinations.

Stress and Adaptation-

Example in Educational Setting: Taking three deep breaths before a test or exam.

Evaluation Methods:

• Observe the progress of the wellness plan and periodically conduct evaluations to measure the progress. Example: speaking with the individual about their opinions, progress, and overall well being

• Goal setting and check-ins to assess their progress and evaluate the outcome. If the goal is not met, the wellness intervention could be adjusted to better suit the person’s individual needs. 

1. Learning more about the personality, values, and views of the individual.

2. Lack of collaboration amongst the individuals creating the plan and the person the plan is being composed for.

General solutions that can be posed:

1. Approach conversations with an optimistic, non-judgemental attitude.

2. Ensure that conversations with the person are carried out in a safe, quiet environment.

3. Outside resources, such as counsellors, therapists, or a trusted adult.

Consider the following strategies to improve your self-esteem:

- Practice self-compassion and acknowledge achievements.

- Avoid comparisons; focus instead on personal progress.

- Engage in self-care practices, including exercise, relaxation, and proper nutrition.

- Build a supportive social network.

- Replace negative self-talk with positive affirmations.

Strategies for Building Relationships:

- Practice active listening and maintain honest communication.

- Allocate quality time to spend with loved ones and engage in shared activities.

- Establish healthy boundaries and approach conflicts constructively.

- Demonstrate empathy and provide support during challenging times.

- Engage in acts of kindness and express gratitude to strengthen bonds.

Ways to Engage Socially:

- Participate in interest-based groups or clubs (e.g., fitness, hobbies).

- Volunteer to strengthen community ties.

- Attend cultural events or local gatherings.

- Engage in recreational activities that offer both social interaction and physical benefits.

- Utilize technology to discover both in-person and virtual social opportunities.

- Take the initiative to reach out to others and invite new individuals into your social network.

We would now like to propose our 3 questions:

• What do you think is the biggest barrier to achieving holistic wellness?

• How can we better integrate wellness strategies into educational or workplace settings?

• What role do individual motivations and external support play in sustaining wellness?