Wellness - Kendall Hunt

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Introduction from Mindy Mayol's Wellness: The Total Package
978-1-4652-0306-9 | 2nd Edition | 2012 Copyright
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INTRODUCTION
Wellness
❝Live with intention. Walk to the edge. Listen
hard. Practice wellness. Play with abandon.
Laugh. Choose with no regret. Appreciate your
friends. Continue to learn. Do what you love.
Live as if this is all there is.❞
— Mary Anne Radmacher
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Introduction from Mindy Mayol's Wellness: The Total Package
978-1-4652-0306-9 | 2nd Edition | 2012 Copyright
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INTRODUCTION
Wellness
The objectives in this introduction include the understanding of:
n Wellness and its many dimensions
n The balance of these dimensions
n Decisional balance and how energy drainers and energy fuelers play a role
n Identifying your overall goals for wellness
n The readiness to change
n Setting your goals and commitment of these goals
n How to get to your goals when faced with challenges and obstacles
Online Reminders
n
n
n
n
Complete the poll question before the next class meeting.
Complete the interactive activities for this chapter.
Complete all of the online assignments for this chapter.
Complete the Pre-Course Assessment: Multi-Dimensional Wellness Inventory.
w
ellness —Isn’t it just the same thing as health or exercise? Doesn’t wellness
mean that you eat right, you’re active, and you try to prevent getting illnesses or
diseases? Is there more to it than that?
These are questions you may be
asking yourself, and they are
appropriate questions to ask.
The term “wellness” has been traced
back to the 1650s but was not often
used in the media and within the
medical and health profession until
the 1950s. As a part of the 1948
World Health Organization’s
constitution, the promotion of
healthy lifestyles began to materialize
as: “Health is a state of complete
physical, mental and social well-being
and not merely the absence of disease or
infirmity.” In the late 1950s, Halbert L.
Dunn, chief of the National Office of vital
statistics, defined wellness as “an integrated
© Kendall Hunt Publishing Company
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Introduction from Mindy Mayol's Wellness: The Total Package
978-1-4652-0306-9 | 2nd Edition | 2012 Copyright
Property of Kendall Hunt Publishing
INTRODUCTION
Wellness
3
method of functioning, which is oriented toward maximizing the potential of which the
individual is capable.” Through the decades, “wellness” certainly has become trendy
shorthand for physical fitness or health.
According to the Merriam-Webster dictionary, wellness is the quality or state of being
in good health especially as an actively sought goal with synonyms fitness and health
often used in its place. Health is (a) the condition of being sound in body, mind, or spirit;
especially the freedom from physical disease or pain (b) the general condition of the body
with wellness and fitness used synonymously. Fitness is the quality or state of being fit
with—you guessed it—wellness and health used as synonyms.
Writer, Ben Zimmer, wrote “Wellness” an article that appeared in the New York
Times discussing the popular gain of the word itself. Zimmer writes: “’Wellness,’ intoned
Dan Rather in November 1979, introducing a “60 Minutes” segment on a new health
movement known by that name. “There’s a word you don’t hear every day.”
Zimmer then talks of committed groups of early followers of the wellness movement,
such as Drs. John W. Travis, Donald B. Ardell, Bill Hettler, Tom Dickey and Rodney
Friedman, whose motivations and missions included “using self-directed approaches to
well-being as an alternative to the traditional illness-oriented care of physicians” and
“providing health promotion and wellness professionals unparalleled resources and
services that fuel professional and personal growth.” Zimmer summed up his article
saying “But carping over wellness faded away in the '90s as the term gained a foothold in
everyday use. A word that once sounded strange and unnecessary, even to its original
boosters, has become tacitly accepted as part of our lexicon of health. Well, well, well.”
Wellness isn’t just one simple thing—it is multidimensional with each dimension as
important as the next. One dimension of wellness does not work without the other. There
is certainly crossover between each of the dimensions. There is a delicate but practical
balance to each of these dimensions that make the state of your wellness secure.
Here it is folks:
If one of your wellness dimensions is negatively affected, it will certainly put more
strain on the other supporting dimensions. That is why BALANCE is key to our everyday
living, our everyday function, and in our everyday outlook. We must give ourselves a
chance to cope with various afflictions and issues that come our way in life, because
they will come and go.
The following ten chapters will introduce you to these dimensions of wellness,
and the assignments within the chapters will help you in the discovery of your current
wellness status and goals for BALANCE in your life! The approach of this book focuses
on prevention as its sole purpose. However, most of us are managing certain
dimensions of wellness or states that are past the “prevention” stage. If you find, when
reading this book, that you are past the prevention stage of certain items, manage them
to the best of your ability and keep making plans and goals to sustain your overall
wellness state.
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Introduction from Mindy Mayol's Wellness: The Total Package
978-1-4652-0306-9 | 2nd Edition | 2012 Copyright
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INTRODUCTION
Wellness
It is the hope that this book commences a journey to healthy, energetic, and
productive planning for your current and future health. But, of course, your own
continuous engagement in practicing healthy behaviors is a must-have not only as
you read through this book but as your overall mindset.
We are always trying to improve our wellness status—we all strive for balance and
for optimal health. Decisional balance is one of the major components of the model of
behavior change, and it involves looking at the pros and cons of a given health behavior
or choice. It is like a cost-benefit analysis designed to assist you in considering change,
to help you understand what keeps you from changing (payoffs) and to provide
incentive for change.
Online Assignment: Energy Drainers and Fuelers
Complete this assignment online. Go to:
http://webcom8.grtxle.com/totalpackage
Select >Chapter Content>Introduction>Enter your username and password
Now, refer to the various dimensions of wellness and your energy drainers to figure
out what the changes or improvements you want to make to your life are. Again, the
ultimate goal is BALANCE.
ASSIGNMENT: Complete the sections below to help you determine your three overall
goals for change or improvement.
A. Identify three behaviors relating to wellness that you would like to change or improve.
1.
?
2.
?
3.
?
B. Now make each of the above behaviors into a question.
1.
?
2.
?
3.
?
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INTRODUCTION
Wellness
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C. Read the statements below and choose a response to match 1, 2, and 3 listed above. You may
have the same response for one or more of your behaviors.
1.
?
2.
?
3.
?
YES, I have been for MORE than 6 months.
YES, I have been, but for LESS than 6 months.
NO, but I intend to in the next 30 days.
NO, but I intend to in the next 6 months.
NO, and I do NOT intend to in the next 6 months.
D. So, what does all of this mean for each of your behaviors?
YES, I have been for MORE than 6 months = Maintenance Stage
YES, I have been, but for LESS than 6 months = Action Stage
NO, but I intend to in the next 30 days = Preparation Stage
NO, but I intend to in the next 6 months = Contemplation Stage
NO, and I do NOT intend to in the next 6 months = Pre-contemplation Stage
We all progress through a series of changes as we are looking to make a change
in our current behavior. This is also called your readiness to change. These five
series of changes are pre-contemplation, contemplation, preparation, action and
maintenance.
Maintenance Stage = You are keeping up with your new goal and doing
everything possible for goal sustainability.
Action Stage = You are starting to move toward a healthier behavior. You have
your motivation, you understand that you are in control for being responsible
for your changes, and you have your sights set on your goal.
Preparation Stage = You are monitoring your behavior, analyzing and identifying
patterns in your activity, and setting a goal.
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INTRODUCTION
Wellness
Contemplation Stage = You are aware that a problem exists and are seriously
thinking about overcoming it but have not made a commitment to take
action.
Pre-contemplation Stage = You are not ready to make a change in your life in
the foreseeable future.
Just as people have their own personal goals in mind, they also may be at a different
stage of change for each of the goals. Wellness, fitness, health—they are individualistic.
One size does not fit all. Therefore, it is ultimately up to you to identify the change, to
identify your readiness to change and to MAKE the change!
In order to make positive changes in your life, you must identify behaviors that need
modification and behavior changes that would support your life change goals. When
setting goals:
n Make achievable and measurable goals.
n Establish long-term goals, with weekly or monthly short-term goals that support
the long-term goals.
n Identify behavior changes that will directly support your short term goals.
n Identify how you will measure your goals.
n Set target dates and reasonable rewards for goal achievement. A reward should
be something that you enjoy but might not always get to do. It should be relatively
inexpensive and accessible. It should not be anything that would reinforce the
behavior you are trying to change.
ASSIGNMENT: Complete Your Personal Behavior Change Contract.
A. Write down your three behaviors relating to wellness (completed in the previous assignment) that
you’ve identified and would like to change. Consider these your long-term goals.
1. ?
2. ?
3. ?
B. Write down pros for each of these goals.
1. ?
2. ?
3. ?
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Introduction from Mindy Mayol's Wellness: The Total Package
978-1-4652-0306-9 | 2nd Edition | 2012 Copyright
Property of Kendall Hunt Publishing
INTRODUCTION
Wellness
7
C. Write down cons for each of these goals.
1. ?
2. ?
3. ? ?
D. What will your short-term goals be that will support you reaching your long-term goals? Write
down short-term goals for each long-term goal.
1. ?
2. ?
3. ?
E. Specific behavior changes that will support my short-term goals are:
1. ?
2. ?
3. ?
F. I will achieve my long-term goals by (enter a target date for each goal):
1. ?
2. ?
3. ? ?
G. My rewards for reaching each long-term goal will be:
1.
2.
3.
I,
, agree to what I have written above and will comply
with the goals and target dates I have set for myself.
Signature:
Date:
Witness:
Date:
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INTRODUCTION
Wellness
A note for the future: After achieving your goals, congratulate yourself and then make
new goals. If you did not succeed with your goals, examine what behavior changes you
were not able to do in order to support your short-term goals. Learn from your mistakes
and try again. Perhaps you made your goals too challenging.
You Are a Work in Progress: Suggestions for Getting There!
When making any change, you will face self-doubts and remarks even from those with
your “best interest” in mind. Here are some common reactions to expect:
External factors
that may be
hindering your
choices or attempts
to change
n Family obligations, real or imagined
n Stereotyping others hold about you (e.g., age, gender, ethnicity,
personality)
n Financial obligations or limitations
n Regional limitations (partly due to unwillingness to leave family or
friends)
Internal factors
that may be
limiting your
possibilities
for change
n Lack of skills, education or credentials (e.g., degrees, licenses
n Lack of willingness to ask for and accept help
n Lack of knowledge of how to work with others (interpersonal skills)
n Limiting your choices due to your own stereotypes of yourself (may
include false beliefs about what a choice requires—how hard it will be,
skills required)
n Beliefs that your personality, motivation, temperament or past limit your
choices
n Lack of knowledge of available choices (e.g., what a major or career
really is, how to find out about options or careers, where to get
information, how to get started)
n Fear of change
n Fear of failure
n Fear of making a “wrong” choice
n Fear of not having enough confidence, motivation or skill to pursue a
choice
Some common
fears that may be
roadblocks for you
n Fear of adverse impact on present relationships (e.g., loss due to move,
time pressures, “growing apart”
n Fear of rejection, disapproval, or ridicule
n Fear that it really won’t make life better or that it isn’t better anywhere
else
n Fear of making a fool of yourself or of embarrassment while learning a
new path
n Fear of losing security, of abandoning a “safe,” familiar behavior,
situation, or person
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Wellness
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How Do I Cope with These Real or Imagined Fears
or Limitations?
Here are some ideas:
n Take one step at a time (break large steps into smaller steps).
n Visualize yourself coping successfully with the next step of your goal.
n Minimize risk by taking a “practice tour” of a choice you might make.
n Use positive self-talk, “psych” yourself up, be optimistic.
n Sometimes you think you need change when you’re just bored. Examine your
current life.
n Avoid self-limiting talk (too old . . . too young . . . too shy . . . too unlovable . . .
too afraid . . . too inexperienced).
n Self-help groups can be very useful for major long-term changes.
n Realize you have many options and choices available.
n If you can, talk to someone who has already made the change you are planning.
n Allow time for change to become “natural.”
n Realize that persistence is more useful than mere confidence when making
changes.
n When making changes, be honest about the costs and rewards for a change.
From Suriving College: A “Real World” Experience by Constance Schick et al. Copyright © 2001 by Constance J.
Schck, Brett L. Beck, and Eileen C. Astor-Stetson. Reprinted by permission of Kendall Hunt Publishing Company.
References
Bounds, L. et al. Health and Fitness: A Guide to a Healthy Lifestyle. Behavior Change and Goal Setting.
Kendall Hunt Publishing Company (2006): 117.
Geithner, C. et al. American College of Sports Medicine’s Health & Fitness Journal. Personal Balance:
Its Importance and How to Achieve It (2007): Vol. 11, Issue 1: 9–11.
Hettler, B. The National Wellness Institute. The Interdependent Model/The Six Dimensions of
Wellness. www.nationalwellness.org accessed on 12.7.07
Thygerson, A. and Larson, K. Lab Manual to Accompany Fit to Be Well. Jones and Bartlett: 2006: 9–10
Prochaska, J. and Velicer, W. The Transtheoretical Model of Health Behavior Change. American
Journal of Health Promotion. 1997: 12:38–48
Richardson, C. Take Time for Your Life. Broadway Books: (1998).
Schick, C. et al. Surviving College: A “Real World” Experience. “In Hot Pursuit of Happiness.” Kendall
Hunt Publishing Company (2001): 191–194
Zimmer, B. The New York Times Reprints. Wellness (2010): Apr. 12. nytimes.com/2010/04/18/
magazine/18FOB-onlanguage-t.html accessed on April 26, 2010.
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