Unit 9 - The Plan

In today’s busy, fast paced, and often stressful world there will be people who seek out those in the wellness profession to help teach them how to cope and manage these stressors. As counselors, therapists, or whatever human service profession you may be working in it is important that we have a sense of balance psychologically, spiritually, and physically so that we are not distracted by our own state of wellbeing. If we are distracted by trying to find our own balance it will make it difficult for us to help those who have come to us for treatment. When we practice the concept of integral health ourselves we gain our own sense of confidence and this transfers to those we work with and our work becomes not just a job but a responsibility that is one we hold sacred (Dacher, M.D., 2006). For me personally I need to work on finding that balance between the three areas mentioned. I seem to be off kilter at times, by that I mean that my psychological or spiritual health will be great but physical not very well or at times at least one area is out of balance. I need to work on focusing on a healthy and steady balance of the three so that they can all function at a level that makes me a healthier person in general.

                In assessing myself I would say that lately my spiritual level of health is well set, I have re-discovered a love for music that is spiritual to me and use it often throughout the day to help my spirit feel at peace. Psychologically I am doing well also, by having my spiritual needs met it keeps my attitude and outlook positive and uplifted and has really made a difference on how I face some of life’s stresses. Physically is my area that I feel is out of balance right now, I have let my healthy habits slide a good bit and that has taken a toll on my physically as I have been experiencing a lack of energy as well as back to having headaches so this is an area I need to help focus on by making some goals to help everything balance out.

                When it comes to making goals my first goal would be for my physical health and develop a plan of workouts as well as meals to get myself back on track. I also need to find an accountability partner for this area to work together with one another to provide that support that is so needed on this part of the journey.

When it comes to my psychological and spiritual health my goals intertwine here, I plan to take at least 20 minutes a day and meditate, either listening to calming music or spending time alone in silence reading my bible or another devotional book. Taking time out of my day to do this is something I am just going to have to make myself do, this is essential to helping keep a picture of total health.

                Developing a plan always includes putting together strategies to help make that plan successful and encourage growth. For my physical health I plan to come up with a workout schedule that is of a level that will be challenging but not to the point I will feel defeated or develop excuses on why to skip it. I also plan to make out my meals weekly and prepare food ahead of time so that there is no excuse not to have healthy food readily available. When it comes to my mental health two ways that I can continue to grow in this area is to surround myself with positive people to help foster a productive level of mental health and also to work at doing exercises that stimulate my brain such as memory exercises or puzzles. Lastly, when it comes to my spiritual health two strategies that I can employee would involve meditation each day as well as developing my spiritual relationship with God by learning more in the bible.

                 To stay committed to these goals and plans I will need to develop a method of tracking them. When it comes to tracking progress the best method for me personally will be to develop a schedule to make set times to do these activities. I can do this using my outlook calendar that way in 6 months’ time I can look back over the calendars and see where I actually carried out the scheduled activities and what adjustments if any need to be made. As far as tracking progress and growth in these areas I will start doing a personal journal of my emotions and feelings in regard to how I am dealing with every day stressors and learning and growing in this journey of staying healthy body, mind, and soul.

References

Dacher, M.D., E. (2006). Integral Health The Path to Human Flourishing. Basic Health Publications, Inc.

Unit 8 - Reflections on Things Learned

I think for me the guided meditation was one of the two that really benefitted me. I think partly because it came at a very stressful time in life where I needed someone to tell me how to release tension so to speak. I continue to do that meditation regularly and it really does seem to help keep me centered. Surprisingly I often do it at night time before bed and I sleep much better when I do that so this has been a great help to my occasional insomnia!

The loving kindness meditation we did early on in the class is also one that I enjoyed. I liked how it was all about sharing love but feeling it for ourselves as well. I also think it is a good exercise in learning empathy. Everytime I do this meditation I feel like I am experiencing what the person I am thinking of is feeling, I use this to help keep me centered about some people at work that would normally work my stress level (ha ha). In all honesty though it does help me to be more level headed and think about why they may act the way they do.

I have so enjoyed learning these techniques and feel like continuing to utilize them will help me to continue to work on staying in balance and being able to successfully help others.

Blessings and Prayers until next time,

Amy

Unit 7 - Setting an Example

     I truthfully am not sure how I felt about this exercise, I will continue to use it this week and see what it brings, I was able to focus on the narrators voice and follow her guided steps but perhaps I was too focused? Following the periods of silence when she would start to talk again I would be so concentrated that it would actually startle me, I do not know if this is from being too focused or perhaps just my nerves being on edge this week. I have noticed that this past week as things have become increasingly challenging life and stress wise that I find myself stopping and taking a few moments to breathe and refocus and this has been a great help. Normally I would have had some type of emotional explosion by now but with using what I have learned over the last several weeks I am able to find my calm before a storm begins to rage.

     When we talk about the phrase "One cannot lead another where one has not gone himself" I believe that this statement reflects one similar that we use often and that is in reference to saying we need to walk the talk. Basicly saying that we cannot advise those we want to help about healthy practices if we ourselves are not active in healthy practices. I completely agree that we have an obligation to develop our own total health and wellness so that we can set a positive example for those we work with. If I tell a client about the importance of using the negative energy to turn it into positive energy and they see me out somewhere being overly negative to someone rather than practicing what I preach so to speak, that I truly believe can do more harm then good in a therapeutic relationship. By not being aware of my own level of health I put those around me that I am trying to help in jeopardy.

Be blessed this week my friends and remember to stop and breathe once in awhile :)

Finding Time - Unit 6

In doing the Loving Kindness exercise this week I found it did not have the emotional effect that our other exercises have. While I was able to relax I felt like the phrases were more of a mantra that I should use as a reminder of how I want to act with others to help them rather than relaxation for myself. I think that I will use this exercise each day that I go to work before I go in to help me in preparing myself mentally for my shift so I can give my patients the best possible care. One of the major areas I have chosen to be a focus of growth and development is being more organized, I find that many times I get lost in needless activities and then later feel guilty for not being productive. I think one of the best ways for me to grow and develop in this area is to implement a schedule of sorts for myself that includes time for school, time for household chores, time with family and time for me. I am someone who does better with schedules and I know that I do so to take those few extra minutes to try to schedule things better, will in the long run not only make me more productive but will help me mentally and emotionally with feeling like I am accomplishing tasks so that I do not feel guilty when I do take some time for me. Until next week I hope you all have peaceful moments in the chaos! Amy

Unit 5 Project

Hw420.unit5 project.heaton from Amy Heaton

Playing Catch Up - Unit 5

This week was a rough one for me as far as keeping things planned and organized.  A week ago I had some oral surgery and had more issues with it than I thought I would so I have to apologize for falling behind in my blogging.  I can say I much preferred the Loving Kindness Exercise we did last week over the Subtle Mind. I do plan to do this exercise again when life is not so overwhelming and see if I can benefit from it, I think this week I was just not mentally able to get into the exercise.


One example I can give that relates to mental and physical wellness would be from my experiences this week. While at the dentist there was a point where I was not quite numb enough but they had begun work and I was feeling pain so I just closed my eyes and started thinking in my head a song that always helps me to feel relaxed and I was amazed at the physically relief I received as I let my body release the tension that I was feeling from the pain of the procedure. My dentist even made a comment about noticing my body seem to relax and be less postured. I am thankful that what I have learned through this class so far was able to help me through a difficult time this week. I am looking forward to a less strained week now that i am on the healing road!

Until next time <3

Amy