Managing and Caring for the Self
Ways on how to be a healthy well Being:
A. Physical - is critical for overall well-being and is the most visible of the various dimensions of
health, which also include social, intellectual, emotional, spiritual and environmental health.
Some of the most obvious and serious signs that we are unhealthy appear physically.
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Relating to the body as opposed to the mind.
1. Proper Sleep – it is important biological function essential for life. According to National
Sleep Foundation every age range need a proper time for sleep.
National Sleep Foundation Recommends New Sleep Times
Age
Recommended
May be appropriate
Teenagers 14-17 years
8 to 10 hours
7 hours 11 hours
Young Adults 18-25 years
7 to 9 hours
6 hours 10 to 11 hours
Adults 26-64 years
7 to 9 hours
6 hours 10 hours
Older Adults ≥ 65 years
7 to 8 hours
5 to 6 hours 9 hours
2. Exercise – Exercise releases feel good chemicals including endorphins and serotonin which
improve your mood and make you feel good.
Some little things/exercise that you can do to increase your physical activity:
a.
b.
c.
d.
e.
Walk
Plan active outings
Housework such as sweeping, mopping and waxing.
Use stairs instead of lift.
Find something that you enjoy.(sports, leisure etc.)
3. Good Nutrition – eating balanced, wholesome diet can improve your mental and physical
health.
a.
b.
c.
d.
e.
f.
Eat lots of vegetables.
Eat for your second brain (gut) which contain probiotics.
Avoid processed sugar and additives.
Snack such as nuts or fresh fruits.
Drink plenty of water.
Limit alcohol intake.
B. Psychological – of, affecting, or arising in the mind; related to the mental and emotional state of
a person.
Seligman’s Perma Model
P – Positive Emotion- Being able to focus on positive emotions is more than just smiling, it is the ability
to be optimistic and view the past, present, and future from a positive perspective.
E – Engagement- It is important in our lives to be able to find activities that need our full
engagement. Engagement in the activities in our lives is important for us to learn, grow and nurture our
personal happiness.
R – Relationships- Relationships and social connections are one of the most important aspects of life.
Humans are social animals that thrive on connection, love, intimacy, and a strong emotional and physical
interaction with other humans. Building positive relationships with your parents, siblings, peers, and
friends are important to spread love and joy. Having strong relationships gives you support in difficult
times.
M – Meaning- Having a purpose and meaning to why each of us is on this earth is important to living a
life of happiness and fulfillment. Rather than the pursuit of pleasure and material wealth, there is an actual
meaning to our life. Such meaning gives people a reason for their life and that there is a greater purpose in
life.
A – Accomplishments- Having goals and ambition in life can help us to achieve things that can give us a
sense of accomplishment. You should make realistic goals that can be met and just putting in the effort to
achieving those goals can already give you a sense of satisfaction when you finally achieve those goals a
sense of pride and fulfillment will be reached. Having accomplishments in life is important to push
ourselves to thrive and flourish.