Sleep is important for both our physical and mental wellbeing. Getting enough sleep can help with mood regulation, learning and memory, healthy eating, weight management, and increase our energy levels. Most adults need between 7 and 9 hours of sleep each night. Develop a bedtime routine and turn off electronics at least 1 hour before going to sleep to help you get more restful sleep.
Social wellness refers to the relationships we have and how we interact with
others. Social wellness involves building healthy, nurturing and supportive
relationships as well as fostering a genuine connection with those around you. Having good social wellness is an important part of developing emotional resilience. Boost your social wellness by reaching out to someone you haven’t spoken to in a while, learning more about your communication style, or expressing gratitude for your support system.
Having a support system is an essential part of your health and wellness. This
support system can be made up of friends, family, and coworkers. Having a
social support system can help you better deal with stress, improve your mental health and self-esteem, and help encourage healthy lifestyle behaviors. Grow your social support system by taking classes, volunteering, or joining a gym or fitness group.
Communicating assertively means clearly and calmly expressing what you want without being too aggressive or passive. Communicating assertively doesn’t guarantee that your needs will be met but it makes it more likely, and it can improve your relationships with others. Assertive communication includes compromise, talking and listening, and recognizing that your needs matter as much as anyone else’s.
Intellectual wellness focuses on engaging in creative and mentally stimulating activities, expanding your knowledge and imparting knowledge to others. Our intellectual wellness is a key piece of our total health and wellness. We can set goals to improve our intellectual wellness in many different ways. Here are a few suggestions:
~ Stay open-minded. Listen to other people’s opinions and accept them
~ Learn a new skill. Take a class, watch a video, or read a book about how
to do something you’ve never done before.
~ Be creative. Creative outlets are one great way to help foster our
Growth mindset is the idea that we can grow our brain’s capacity to learn and
solve problems. Having a growth mindset is important in many areas of life but it can have a particularly strong impact in achieving our health or wellness goals. You can nurture a growth mindset by asking for feedback, criticism, or ways to improve, and by looking for opportunities to grow instead of obstacles.
Fostering our innate creativity is one way we can improve our intellectual
wellness. Fostering creativity helps us to become better problem solvers, help us better cope with stress, and keeps our brain healthy as we age. There are many ways to foster creativity including writing, drawing, painting, dancing, playing or listening to music, and more! Think of a way you can foster your creativity and practice it for 5 minutes daily.
Clutter is simply the accumulation of more possessions than can fit in the
available space. Clutter can induce a physiological response increasing cortisol levels (stress hormone) in our body. Clutter can also make it difficult to move, think, and process both mentally and visually. Removing the clutter from a space can help us to be more productive and feel less stressed.
Tips to help declutter:
~ Tidy by category, not location (i.e. all clothing, not just the bedroom
~ Start by discarding/donating- get rid of things first before you start to
o If you find this difficult, invite an objective person to help
Find a place for everything, and put everything in its place (prevents
clutter from building back up)
~ Store like items together
~ Purchase with intention- don't buy or keep things "just because"
Focusing on sustainability in many areas of life is a key part of maintaining our overall health and wellbeing. While sustainability often sounds like an
overwhelming task, there are many small things you can do each day to live a
more sustainable life. Check out the following tips for helping reduce your
impact on the environment:
~ Choose reusable! Instead of single use plastics, opt for reusable items
~ Recycle! Make sure you are disposing of recyclable materials properly.
~ Bring lunch from home instead of going out
~ Get creative to limit food waste.
Bringing the Outdoors In
Many studies have shown the benefit that nature has on our overall health and well-being. But what if you can’t get outside on a regular basis to reap the rewards nature has for us? More recent studies have shown that bringing nature inside to us has similar positive effects on health. Try bringing the outdoors in by:
~ Adding plants to your home or office
~ Listening to nature sounds
~ Facing a window or nature scene
These simple tasks can help to boost productivity and focus, lower stress levels, and promote feelings of relaxation and calm.