“The Girl and her 7 Pals” Well-being Wellness Plan (Moving-On in Life Edition)

g i r e l h Td her 7 pals

n a

s

Moving-On in Life Edition

Well-being Wellness Plan

Ruff ruff!

Nice to meet you!

Hi there!

I'm girl and these are my 7 pals!

Dear reader, Everything we've went through for the past couple of years really challenged us. As the world begins to get back on track, it is as important for each of us to get back on our feet as well. However, this could only be possible if our well-being is prioritized. Putting oneself first is not selfish; instead, it is natural. Essentially, self-care consists of many different practices that we implement to ensure that all aspects are healthy and expressed significantly. In this paper, six domains are discussed to effectively achieve holistic well-being.

Join me on my journey towards a healthier and happier life after moving on from a painful experience with the help of my pals.

continue reading...

One sunny afternoon, boy decided to call girl and asked her to meet and talk.

Hey girl, I have a confession to make.

I've been thinking about this for a while now, and I think this is the right time to tell you about it.

That's quite intriguing.

What is it?

I have been unfaithful to you during our relationship and I think I may have lost my feelings for you. i'm not quite sure what you're saying. I mean, I thought we're fine?

I thought so too. I am sorry, you deserve someone better.

Weeks have passed and girl is still not feeling well.

So her 7 pals decided to team up and help her overcome her problem.

a l c i H h s t e l a y h P

One of the main pillars of holistic health is physical wellness (Templeton, n.d.). This domain encompasses having regular exercise, appropriate sleep, proper hygiene, and a healthy nutritive diet.

DID YOU KNOW? According to Anlene (2021), 67% of Filipinos move less since the onset of COVID-19 pandemic.

Moreover, they revealed that they have observed weight gain, lethargy, and joint and muscle pain after being less active.

let me help you!

e!

Get activ

Move more and sit less.

It is recommended for adults to at least have 150 minutes of moderate physical activity a week.

y h t l a e h a Find ! t h g wei Keeping your body at a healthy weight may help you lower your risk of heart disease, type 2 diabetes, and certain types of cancer that can result from being overweight or obese.

r u o y n i Mainta ! e l c s u m

Engaging in strength training activities can help keep your bones healthy.

Experts recommend that adults should do muscle exercise for 2 or more days a week, and thrice a week for kids and teens.

! m s i l o b a t e Mind your m f o s d n u o p a r t x e g n i y r Car r o f l u f m r a h e b n a c t h g i e w t s u m u o Y . h t l a e h r u yo , t e i d y h t l a e h a o t t i m m co e v o m , r e t a w f o y t n e l p k drin o t g n i k c a n s t i m i l d n a , e r o m . t h g i e w r u o y maintain

Healthy choices can help us feel better and live longer.

Try to eat better, get more exercise and sleep, quit smoking, bathe regularly, and reduce stress.

Build healthy habits!

Eat a healthy diet!

You are what you eat. A key to being healthy and fit is looking out for the food that you intake. Eat a variety of nutritive foods– vegetables, fruits, whole grains, beans, nuts, seeds, lean meat, seafood, eggs, and dairy, and cut out on sugary and salty food.

be i

i c s a y l h l yh p g e a l t ... n hy

entails immediate benefits for your brain health, weight, risk of diseases, bones and muscles, and your ability to do daily activities.

Regular movement of our bones, muscles, and joints is vital to our health in the long run.

l a t H h n t e l a e M

The second aspect is mental health. Aspects like emotional, psychological, and social wellbeing all contribute to one's mental health. It has an impact on how one thinks, feels, and acts. It also influences the way one deals with stress, interacts with others, and makes decisions. Moreover, mental health is an essential part of all stages of life, especially in childhood, adolescence, and adulthood (“What Is Mental Health?”, 2022).

I'm here for you.

The significance of taking care of mental health is that we can enjoy life, our surroundings, and the people around us. We have the ability to be creative, learn, try new things, and take chances.

We are able to deal with adversity in our personal and professional life.

We experience the anguish and despair that often accompany major life-changing events (e.g. death, relationship problems, etc). As well as maintaining mental health can aid us in managing or preventing the mental health issues that are occasionally associated with chronic physical sickness. It may be able to prevent the development or recurrence of a physical or mental condition in some instances. (“​​Benefits of Good Mental Health”, n.d.)

Do

a m k e t s a . h . y . o w u happy

Mental health should not be overlooked because, more often than not, mental illness is prevalent, and if left untreated, it can lead to several other issues in the long term. It can also have an impact on one's physical health, causing symptoms such as insomnia, heart palpitations, exhaustion, and many more. Ignoring one's mental health can also lead to mental health problems such as anxiety, depression, etc. It can also cause instability in one's daily life (Cleveland Clinic, 2018; High Focus Centers, 2018).

According to the National Institute of Mental Health (2021) and Think Mental Health (2017), some tips to maintain mental health is through doing self-care practices and activities like the following:

Do things you enjoy (ex. Hobbies like reading, writing, etc.)

Do relaxing activities (ex. Meditating, breathing exercises, etc.)

Connect with family and friends

Constantly express your feelings and emotions; avoid bottling it up

Establish goals and priorities

Apply mindset of gratefulness and appreciation in daily life

Did you know?

In the study undertaken at the beginning of 2020, at least 3.6 million Filipinos suffer from one type of mental, neurological, or substance use disorder as per the Philippine WHO Special Initiative for Mental Health (Department of Health, 2020).

According to Health Secretary Francisco T. Duque III, “There is less than one mental health worker for every 100,000 Filipinos, and many are currently unable to gain access to services.”

(Department of Health, 2020).

Mental disorder was discovered in 14% of 1.4 million Filipinos (Lally et al., 2019).

Mental health is an essential part of one’s well-being.

Thus, it is critical to be aware of it and engage in selfcare practices to maintain it.

a n o l i h h t t e l a o m E

Emotional wellness is crucial for total health. People who are emotionally healthy have control over their thoughts, feelings, and behaviors. They are capable of dealing with the challenges of life. They can keep obstacles in perspective and bounce back from setbacks..

Since t hat br eakup been e , it's xtrem ely pa and th inful, ere ar e days I feel s when ad and lonely .

It's ac

cepta ble to Our e feel t m hat w o influe tiona ay. l nced healt b h y how feel. is It has w e think to do of we and with o ll-bei n ur sen g, o with l se ife's u ur ability t ps an our a d dow o cope bility ns, an d and o to detect our o thers wn ' emo tions .

NEGATIVE EFFECT

A pattern in which a significant other consistently ignores, invalidates, or rejects an individual's affectional needs. It's defined by a lack of understanding of a child's emotional and developmental needs. One example is allowing freedom that is inappropriate for a child's developmental needs.

DID YOU KNOW?

According to the World Health Organization, 154 million Filipinos suffer from depression, 1 million from schizophrenia, 15.3 million from substance abuse problems, and 877,000 people commit suicide each year (Department of Health, 2018).

e v i r St s d r a w o t . y t i l i b a st

Co ntr you ol anx r iet y.

TIPS TO MAINTAIN GOOD EMOTIONAL DOMAIN

f o l u f d s n i g m n i l e e B . e s f n r o u i yo eact r d n a

Fe sh elin ex ou g su pre ld s ita ss be bl ed e w in ay s.

Mai nta in y phy our sica l we bein llg.

r a o i l h h v t e l a a h e B

Another health domain is behavioral health. It is referred to as the connection between everyday cognitive habits and their impact on the overall well-being, biology, emotions, and behavior. It is vital to keep in mind that behavioral health is a blanket term including mental health, studying how behaviors can affect one’s physical and mental health (Alvernia University, n.d.).

Did you know? More than a quarter of adults in the United States experience some form of behavioral health condition in a given year, according to data gathered by the Centers for Disease Control and Prevention (Grainger, 2019).

Behavioral health providers focus on a holistic wellness approach that results in a healthy mind, body, and lifestyle by recognizing behaviors that are damaging one’s mental health.

People with good behavioral and mental health can work more efficiently, manage better with everyday stress, keep a happy attitude, and follow healthy eating, sleeping, and exercise routines (Stride Community Health Center, 2020).

Mental health conditions are not always accompanied by negative behaviors, but when a distinct behavior starts to have a negative impact on an individual, it develops into behavioral disorders that would need a more specific treatment.

Some of the common behavioral disorders include substance abuse, gambling addiction, self-injury, and eating disorders (University of Massachusetts Global, 2020).

TIPS ON HOW TO MAINTAIN

Avoid absolutes or thinking about unhelpful thoughts.

Remember the CBT triangle, a triangle that shows the central idea that one’s emotions, thoughts, and behavior all influence each other.

Have someone hold you accountable to help you in assessing the progress you have made.

Take into consideration your core beliefs. This allows changing an initial negative thought into a positive one.

GOOD BEHAVIORAL HEALTH

Never forget that you are in control.

Improving your behavioral health would take some time, but acknowledging it would make the journey to the goal you’re working towards a lot more bearable.

l a h i h t c e l a o S

In the words of a renowned author from the 17th century, John Donne —no man is an island— for we need others to thrive and live a meaningful existence. Social relationships play a significant role in an individual’s overall satisfaction in life as the feeling of connectedness with others leads to a positive sense in different aspects of well-being (Parkhurst & Garcia, 2018).

Keeping social relationships has positive impacts on mental and physical health, contributing to an individual’s general wellbeing, whereas the absence of social relationships increases the susceptibility to psychological distress (Nguyen et al., 2015; Amati et al., 2018).

I need to start making connections, whether with family, friends, neighbors, or others, to improve social health.

i t ho t

tw

Conn

c e

r s e h

Building healthy relationships impacts one’s social self-care, and it is equally important to know what a healthy relationship looks like and how to keep connections supportive. This may be achieved through recognizing how others can influence you and practicing empathy which aims to acknowledge, understand, and share the feelings or experiences of another individual.

Social connections can influence wellbeing, and it is vital to look for ways to get involved with others.

Moreover, one needs to learn how to take care of oneself while taking care of others which can be achieved by accepting that it is alright to ask for help as well as learning when to take a break for finding respite care can help in creating time for yourself or to spend with friends.

Social interaction is essential to every aspect of human health. A strong network of support or strong community bonds fosters both emotional and physical health, which are essential components of self-care

a l u h h t i t e l a r i p S

Spiritual health is one of the most necessary aspects of a person’s wellbeing, emphasizing the importance of inner peace, comfort, and nourishment to the soul. It is a key to self-development and highlights the aspiration to be the best possible version of ourselves

Spiritual health is paramount in producing harmony along with the physical, psychological, and social facets of our lives, and is described to be essential in leading a purposeful life within your potential (Ghaderi et al., 2018).

The spiritual domain also provides feelings of safety and positivity, as well as hope and satisfaction from the turmoils of existence.

According to Brennan (2021), it evokes a sense of purpose and meaning into our lives and helps us reflect on our experiences, shaping us to be the person that we are and we can be. In times of pain and difficulties, it calls to our inner strength and aids us in recovery.

Spirituality also often assists in healing from mental illnesses and trauma‌.

Spirituality is important in order to achieve fulfillment and genuine happiness (Kloepping, 2017). There is a difference between temporary joy, which is fleeting, and real happiness which speaks volumes in our actual state of mind and encourages satisfaction.

When we ignore the spiritual domain in our lives, we are likely more vulnerable to developing unhealthy coping mechanisms and we are prone to drastically changing into more negative versions of ourselves.

How to maintain a good spiritual domain?

1. Try peace-inducing activities such as meditation and long walks 2. Dedicate a part of your day to self-reflection such as through praying and journaling 3. Do your favorite hobbies 4. Read helpful and inspirational books 5. Keep healthy communication with your loved ones 6. Be one with nature

Thank you to all my pals I feel a lot better now. I am now ready to help myself be better and happier.

Dear boy and girl, life can be tough but your well-being should come first.

Fin

Made by: AMURAO, Gwen Lucille L. • ESTORNINOS, Angel Anne Margaret B. GONZALES, Jenna Mariel A. • GOSIM, Jemimah Joy E. SANTOS, Francesca Marie V. • SANTOS, Joy Charity Heart L. 1MICRO1

Note: Scan the QR code to view our group's essay, references, and used attachments.