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Wellness & Life Balance Creating a stress-resistant student experience
Wheel of Wellness
SOURCE: “The Wheel of Wellness Counseling for Wellness: A Holistic Model for Treatment Planning” by Jane E. Myers, Thomas J. Sweeney, and J. Melvin Witmer from the JOURNAL OF COUNSELING & DEVELOPMENT • SUMMER 2000 • VOLUME 78
Spirituality Personal and private beliefs that transcend the material aspects of life and give a deep sense of wholeness, connectedness and
openness to something beyond self.
Spirituality
� Belief in a power beyond oneself � Hope and op2mism, believing that things will work out for the best
� Meaning and purpose that are a part of one’s philosophy of life
� Worship, prayer, medita2on, or self-‐reflec2on in rela2onship to something larger than self
� Love, compassion, and service to others � Moral and ethical values for guiding everyday life � Transcendence, going beyond the ra2onal limits for insights or mys2cal experiences; frequently accompanied by a sense of 2melessness, inner peace, harmony, or oneness with nature or universe
Self Direction The process that enables one to regulate and direct daily activities as well as pursue
long range goals through personal attributes.
Self Direction: Sense of Worth
� Acceptance of self with one’s imperfections and shortcomings
� Feelings of adequacy � Recognition of positive qualities
Self Direction: Sense of Control � Beliefs about mastery, competence, self-‐confidence
� Believing that certain desired outcomes are possible
� Ability to be direct in expressing one’s needs (asser2veness)
Self Direction: Realistic Beliefs � Ability to perceive truth and reality as they are rather than as one might wish it to be; recognizing the difference between realis2c goals and ideals
� Minimizing irra2onal beliefs such as having to always be perfect and having to be liked and loved by everyone
� Being aware of, able to challenge, and to revise irra2onal thoughts, images, and self-‐talk that are self defea2ng
Self Direction: Emotional Awareness & Coping
� Being able to experience a full range of emo2ons and being able to express them appropriately, both posi2ve and nega2ve
� Able to recognize the emo2ons in others � Enjoying posi2ve emo2ons and managing nega2ve emo2ons
Self Direction: Problem Solving & Creativity
� Being mentally ac2ve, open-‐minded; curiosity, need to know, desire to learn
� Effec2ve problem-‐solving and conflict-‐resolu2on skills for everyday events
� Desire and willingness to express one’s crea2vity
Self Direction: Sense of Humour � Ability to laugh appropriately at oneself � Having the capacity to see the humor in the contradic2ons and predicaments in life, thus gaining a more objec2ve or different perspec2ve
� Using humor to cope with one’s own difficul2es or mistakes
Self Direction: Nutrition � Ea2ng meals regularly and including a variety of healthful foods for a balanced diet
Self Direction: Exercise � Leading an ac2ve rather than sedentary lifestyle � Engaging in regular physical ac2vi2es (at least three 2mes a week) that develop endurance, flexibility and strength
� Seeking opportuni2es at home, at work, and in leisure ac2vi2es to be physically ac2ve
Self Direction: Self-Care � Prac2cing good health habits such as adequate sleep and preven2ve medical and dental care
� Using your emo2ons as informa2on for what you need � Maintain a life balance
Self Direction: Stress Management � Ongoing awareness and monitoring of the stressors in one’s life
� Perceiving events and change as a challenge rather than a threat to one’s well-‐being; believing that life is manageable and meaningful
� Using mental, emo2onal, physical, and behavioral methods to cope with stress
Self Direction: Gender Identity � Sa2sfac2on with one’s own gender orienta2on � Feeling supported in one’s gender � Valuing rela2onships with both genders
Self Direction: Cultural Identity � Sa2sfac2on with one’s cultural background � Feeling supported in one’s culture � Valuing rela2onships with persons of different cultures
Work & Leisure Work serves economic, psychological, and social purposes; leisure activities, whether
physical, social, intellectual, creative, or volunteer, provide opportunity for
intrinsic satisfaction.
Work & School � Percep2on of adequate financial reward for your work and effort
� Sa2sfactory challenges, coworker/classmate rela2ons, and working/studying condi2ons
� Sa2sfac2on comes primarily from the rela2onship between the goals of the person and the rewards and opportuni2es available in the seWng.
Leisure � Self-‐determined ac2vi2es and experiences � Posi2ve feelings are associated with the physical, social, intellectual, crea2ve, or volunteer ac2vi2es chosen
� By their very nature, leisure ac2vi2es absorb the person in the flow of the ac2vity so that the individual loses consciousness of 2me and self
Friendship All those social relationships that involve connection with others either individually
or in community, but do not have a marital, intimate or familial commitment.
Friendship � Having social support when needed or desired material, emo2onal, and informa2onal
� Being able to give social support to others through friendships and volunteer ac2vi2es
� Having the basic social skills that give a sense of comfort when in social seWngs and while interac2ng with others, one on one or in small groups
� A sense of connectedness to something beyond oneself and that one is not alone in sharing and facing life events
Love Includes those relationships that are
intimate, trusting, self-disclosing, cooperative, compassionate, and usually long-term in commitment; usually few in
number from family and significant others
Love � Trust, in2macy, caring, and companionship in a rela2onship that is reciprocal
� Having at least one person who has a con2nuing interest in one’s growth and well-‐being
� Healthy love rela2onships have the ingredients of commitment, shared interests and values, 2me together, mutual apprecia2on and affec2on, good communica2on, and problem-‐solving, conflict-‐resolu2on skills
“THE ABILITY TO BE IN THE PRESENT MOMENT IS A
MAJOR COMPONENT OF MENTAL WELLNESS” ABRAHAM MASLOW