March Wellness Workbook A mini workbook to help you create a wellness plan for the mind, body, and soul. Micole Elise
Wellness Wheel Mind
10 9 8 7 6
Int ell
5 4 3 2
Stress
Body Ex erc is
e
Stress
1 0
Nutritio n
st Re
ect ua
l
l a t n Me
al n o i t o Em
s Belief ac Pr e tic s
Ou tpu t
Spirit
Self/Ego
Other
Directions for the Wellness Wheel The wheel is divided by 4 main sections (Mind, Body, Spirit, and Other). Each section has 4 subsections to focus on. You will go through each subsection and rate them from 0 (the worst) to 10 (the best) in regards to how you are currently feeling in your life. The next couple of pages will provide you with some examples and questions to help you further assess your results. For example: Which sections are you in check with? Let’s say you have had a rough time lately. Maybe your stress level is high but manageable, so you rate it at a 3. Your social life and ability to learn new things has been pretty good so you rate intellectual at 9. Your mental has been a little cloudy from work and lack of rest, so you rate it at a 6. Finally, your emotional state has improved overall so you rate it at a 7. The section labeled “other” is not a requirement for you to fill out. It is an extra section for you to add another important factor in that you would like to evaluate. Some great subject to use would be: -Financial state (money flow, relationship to money, etc.) -Parental goals (Education, overall relationship, stress level, etc.) -Environment (Home, work, toxins, peace, etc.)
What to do after you complete the Wellness Wheel After finishing each section, you will answer the “Thought Process” questions. I advise that you write these answers down in a notebook or journal so you have them and can refer back to them at a later time. This also helps assess progress in your goals later.
Thought Process questions for the Mind 1. What areas were the highest? What areas were the lowest? Do the results surprise you? 2. How do you currently feel mentally? Have your moods been consistent or a roller coaster? 3. What do you think is causing you to feel this way? What factors play a role in how you’re feeling? 4. Have you experienced a terrible occurrence that has impacted you significantly? 5. Do you feel in control of your mental space? 6. In a span of a week, do you mostly feel good or bad? 7. How do you want to feel mentally? 8. What would it take to improve the quality of your mental state? -What activities could you incorporate into your weekly schedule to get a break? -Could things be better organized to help your mental state? -What physical activities could you do to increase endorphins (these make you happy) and decrease cortisol (a chemical in the body that promotes stress) -Would breathing techniques help you calm down and refocus? 9. What would happen if you decided to find joy in every activity for the day? 10. What if you bought yourself flowers, shut off all devices/social media, and read your favorite book or magazine for at least 1 hour? These are all important questions and all of them should be answered. Not two word answers but really take your time to think about these questions and analyze the answers. This exercise won’t help you find mental peace right away but instead they show you how to analyze your mental state and provide you with means to self-improve your mental health. If you are feeling like you suffer from anxiety or depression then you may need to consult with your care provider. Last, I want you to think about how the mind is connected to the body. Your mind is the most powerful organ in the body next to the heart which gives you life. So how can you transfer your positive mindful thoughts to practices with your body?
Dare to Begin
Thought Process questions for the mind continued... 1. List 5 practices you can put into play to increase wellness in for your mind.
2. Choose 1-2 specific goals you can put into place for the next month. Ex: I will practice mindful meditation everyday for 10 minutes for the month.
3. Why is this goal so important to you?
4. How will you hold yourself accountable for this goal? Ex: Ask a friend to join you or set reminders in your phone to complete each task.
Thought Process questions for the Body 1. What areas were the highest? What areas were the lowest? Do the results surprise you? 2. How do you currently feel about your body? Are your feelings positive or negative? 3. What negative thoughts do you have about your body? Are these thoughts based on your own thoughts or what someone/society has placed on you? 4. What positive thoughts do you have about your body? What are you happy with in regards to your body? 5. How does your body feel? Is it tired and fatigued or full of energy and healthy feeling? 6. Are you providing your body with adequate movement and nutrition? 7. How do you want your body to feel? 8. What would it take to improve the body you desire? *This is not so much about body image but more so a healthy body starting from the inside. -How could you improve your nutrition intake for a healthier lifestyle? -What type of movement could you focus on to improve the strength of your body? -What can you do to gain the proper amount of rest your body needs on a daily basis? 9. What would happen if you decided to accept your body flaws and all? Thanked your body for what it does do for you? 10. What self-care practices can you put into place to thank your body? When we’re young, we feel like our body will never get old but as we age, we realize that the body ages too. It is important to incorporate a healthier lifestyle to maintain a healthy and happy body. There’s nothing wrong with wanting to change the outer image of your body but start inside first. If you decide you want to lose weight or engage in cosmetics (surgery) then that is your decision and right. Only you know what is best for you. Last, take it one day at a time. It’s not going to happen over night. This is a real habit developing task. Start small and work your way up. I promise it will get easier. For example, I find that when I exercise, I naturally need water to hydrate and I am more likely to choose a healthier meal because I actually worked hard to do that workout so I’m not going to eat junk so I can feel terrible and waste the effort I put in.
You Got This!
Thought Process questions for the body continued... 1. List 3 improvements you want to make on your body. Now list 3 positive things!
2. Choose 1-2 specific goals you can put into place for the next month. Ex: I will do yoga 2x a week and practice proper hydration daily.
3. How will you feel after accomplishing these goals?
4. How will you hold yourself accountable for these goal? Ex: Ask a friend to join you or set reminders in your phone to complete each task.
Body Positive Affirmations I love affirmation cards! I love to make them, gift them, and of course read them! You can keep them in your purse, by your bathroom mirror, on your night stand, or wherever you see fit! They are beautiful tools that enforce positive thoughts and actions. If you say these things enough, then you start to believe them and if you believe them, you change your mindset and actions!
“Affirmation cards are short, encouraging, usually first-person statements that are easy to memorize. Repeat them out loud or in your head at the beginning of your day and throughout. Affirmation cards are great for helping set your mind in a positive direction.� -The Daily issuuLife How to write great affirmations! You want your affirmations to be effective so they can inspire a new mindset. So here are a few key tips to do so: - Be specific - Think about what it is that you want to inspire yourself to do or feel - Make sure your affirmations are realistic and positive - Make the writing bold so it stands out on the design - Make your own design if you please *Need help? Search Body Positive Affirmations in Pinterest! I included a few affirmations cards that can be printed on card stock paper and cut out. There is also a page of blank cards so you can print as many cards as you like and add your own affirmations! These cards should be read and stated out loud everyday for effectiveness. Say them in the mirror once you feel more confident about saying them!
This is going to be
Amazing!
My Body is STRONG
I AM worth more than my appearance
I listen to what my body needs
I AM capable of making healthy eating choices
Vision Boards Vision boards are by far one of my favorite things to craft! I have a set routine that I use to make mine but this is a crafty task so feel free to get creative! Here are my steps to creating a vision board
“A vision board is a tool used to help clarify, concentrate and maintain focus on a specific life goal. Literally, a vision board is any sort of board on which you display images that represent whatever you want to be, do or have in your life.” -Makeavisionboard.com Supplies
1. You will need a poster board (any size you want. I like doing page size (8.5”x11”) or standard size (20”x29”). You can always cut it to a smaller size with a ruler and exacto knife. 2. Colorful paper if you want to cover the white or black board and to add color. 3. Collected images and words/phrases from on-line (printed out) and magazines. 4. Glue or double-sided tape to attach to board 5. Scissors or a paper cutter 6. Markers or paint if you want to add your own designs and words 7. Whatever else you want to add to your board
Steps to create an effective vision board
1. Figure out what your theme is. In this particular case we are focusing on a body positive board! 2. Create a color palette. This is optional but if you have a color that is impactful or your favorite then you may look for images with these colors but again, not required! 3. Look for photos and meaningful words and phrases to add . Look for photos that show a healthier lifestyle that you want, maybe someone with a similar body type to what you want but make sure it is realistic for your goals. They can come from magazines or print them off line. 4. Attach your photos and phrases to the board and decorate it until your hearts content! 5. Place board where you will see it everyday. I’ve created an example of a vision board on the next page!
Let’s Do This!
e s i c r e x e l l i w I
My Body is Strong I Make Healthy Choices Rest is Best!
I love my body flaws and all
I e Ton
! P tU
Filling out the wellness wheel for Spirit The section for spirit on the Wellness Wheel may be a little confusing so I made sure to provide some clarity below. Beliefs When we say beliefs, we are asking if whatever it is you believe in is strong or a lack of. It can be your beliefs in a religion, a practice, or your perspective on life and death. Practices On the 1-10 scale, how often do you participate in spiritual practices? Spiritual practices can be activities like praying, meditating, chanting, breathing exercises, ceremonies, or rituals. May also include attending religious services. Output I like to refer to spiritual output like a footprint. Is your spiritual output low (1 on the wheel) or is it high (10 on the wheel). Then think about if the energy you are putting out is good or bad. There will be a few questions for this section in the next pages. Self/Ego Author and Spirit Junkie Gabrielle Bernstein defines the ego as: “The ego is synonymous with fear. It’s the fear voice that keeps your separate and disconnects you from others through judging, attacking, self-sabotaging and does not want to forgive. It rules everyone’s lives. Even if you are really mindful and conscious, the ego can still take over.” If you feel like you are consumed in negative thoughts/thought patterns then maybe you rate your self/ego at a one. If you have learned how to improve these thoughts and turn them into positive thoughts then maybe you can rate yourself at a 7. As Gabrielle says, you can be really mindful and aware but the ego can still swoop in at any time. Our goal isn’t to totally eliminate the ego (that would be amazing though) but more so we want to be able to identify the ego when it moves in and learn how to change our thought patterns to be more positive.
You are a DEVINE Being!
Thought Process questions for the spirit 1. What is spirit to you? 2. What spiritual beliefs do you have? 3. Where do you think these beliefs came from? Were they taught by your family or did you come to these beliefs on your own? 4. How strongly do you feel about these beliefs? Are they solid or a little shaky? 5. What spiritual practices do you currently do? 6. What practices would you like to try or improve in? 7. Are you putting positive or negativity energy out into the world? 8. What negative thoughts are you telling yourself? 9. Where do these negative thoughts come from? Did someone feed these negative thoughts or are they things you picked up from other’s thoughts? 10. What would it take to improve your spiritual state and reverse these negative thoughts? 11. Are you able to tell the difference between ego and intuition? This can be difficult to tell. Intuition is usually a gut feeling or from the heart. Ego stems from the brain and will usually be in a negative tone. Can you tell the difference between yours? 12. Do you practice using your intuition?
What you seek Is seeking you -Rumi
Thought Process questions for the spirit continued... 1. List 3 spiritual practices you can start or improve in! (ex: I will follow moon phases)
2. List 3 negative thought patterns you carry with you. (ex: I never complete anything)
3. Turn those 3 negative thoughts to positive thoughts/goals. (ex: I complete all projects I start.)
4. How will you be able to tell the difference between your intuition and the ego?
Getting into the spirit A spiritual journey can be different for each individual. It is what you decide it is. It doesn’t have to be religious, perfect, by the book, or daily. It just has to make sense to you and be effective. There are plenty of activities that can be considered spiritual practices. I made a list of some examples below. -Pray -Meditate -Light candles while setting intentions -Write in a journal -Sip tea or coffee while counting your blessings -Use aromatherapy (diffusers or incense) -Do some yoga -Take a walk or hike to reflect -Read a book about spirituality to gain different perspectives (I recommend Spirit Junkie by Gabrielle Bernstein) -Set intentions for moon phases -Utilize crystals -Plant something or work in a garden -Dance (can be seen as a type of praise) -Try sound healing -Attend a spiritual event (they offer retreats now) -Do something nice for someone in need -Seasonal ceremonies/rituals -Try fasting (requires discipline but encourages focus) -Create an alter -Practice breathing exercises -Practice finding the good in every situation
Be the Light
Filling out the optional choice of the Wellness Wheel The last section on the Wellness Wheel is completely optional. You can fill it in with any other area you see fit. You may want to add extra sections to the existing ones or you may want to add a whole new category in. Some common categories you could add would be: Environmental Your environments can play a huge part on your well being. Think about the places you spend most of your time. Home and work typically. Are they clean and organized or messy and stress inducing? Is there good energy? Do you live in a state that is not conducive to your wellness? Are you all about sustainability and stuck in a place that can’t even recycle paper and plastics? These small things all make a difference. Parental This is a challenging one. Balancing life and parenthood can be so difficult. You are concerned about your child’s health, education, development, social and emotional, etc. It is another job and the return isn’t monetary to help cover all those diapers but you do get it back hopefully in love. It is important to not be so critical on yourself as a parent and to take breaks when needed. This is a great section to add to your wheel! Financial Let’s face it, that saying “money can’t buy happiness” can feel like a lie most days. It may not buy happiness but it has the power to buy you freedom and feeling free can equal happiness. When you don’t have debt hanging over your head and you have extra cash to save for emergencies, you feel better about things as opposed to having a medical emergency and no money saved to help cover the bill. Maybe you add in flow (in vs. out), investments, assets, and goals. Relationships Your relationships can play a huge role in your wellbeing. Although we should not depend on others to make us happy, it is kind of human nature. If our marriage isn’t going well then we tend to not feel good about the outlook on life. If we don’t have a great relationship with our kids then we are stressed and unhappy. As humans, we need human interaction and the better those interactions are, the better we are. We become inspired, uplifted, a little more confident in things. Assess your relationships and work on the ones worth your time and love. Release the ones that are not. Self Love You are already focusing on your mind, body, and spirit but I am sure you can add self love to the wheel. Are you practicing self-love? Are you treating yourself to mani-pedis or a new pair of shoes you’ve been dying for? When is the last time you took a bath or allowed yourself to indulge? I’m sure you know what to add!
As we come to a close on the March Wellness month, I want reiterate how important it is to maintain health in all three areas. They are all connected and when one is out of balance, it’s easy to feel like the others are out of whack as well. It doesn’t mean that you will stop experiencing stress. It means that you will be able to deter and eliminate some stresses. I promise if you put in the work, you will reap the benefits. You don’t have to do daily or weekly check-ins but I do recommend at least doing monthly check-ins so that you are aware of your mental state. This will help you identify any patterns that could be eliminated. For example, if you have been suffering from chronic migraines, you can do a quick check-in. For mind, have you had a lot of stress from work? Have you skipped your weekly meditation sessions? For body, have you fed your body the proper nutrition and water intake it needs? Have you been giving yourself movement breaks or getting enough sleep? For spirit, did you skip journaling this week or a religious service that usually provides you with some hope and inspiration? After going through a mental check-list, you can easily pin point problems and make time to accomplish these neglected areas to feel better. Once you become aware of the things that drain you, it becomes easier to bounce back. Take it one day at a time until it becomes a habit. You got this!
Image from intenSati
