1. Based on your reflections, and on a scale of 1 to 10 (ten being optimal wellbeing), where do you rate your A-physical wellbeing, B-spiritual well-being, C-psychological well-being? Why?
2. Develop a goal for yourself in each area (physical, spiritual, psychological).
3. What activities or exercise can you implement in your life to assist in moving toward each goal?
4. Complete the relaxation exercise The Crime of the Century. To hear this exercise, click here. Describe your experience. (What it beneficial? Frustrating? etc.)
Question 1
Physical well-being: I rate my physical wellbeing as a 7. After I was diagnosed with my lung disease in 2009, I embarked on a regimen that included eating right, exercising and developing a daily spiritual regimen. I exercised approximately 5 days a week for at least 30 minutes per day for almost 2 years. I haven’t worked out on a regular basis since June 2011 however I do what I call “practical exercises;” walking back and forth to the parking lot at home and at work, doing housework, lifting groceries, etc.
Spiritual well-being: I rate my spiritual being as a 7. After I was diagnosed, I prayed, read scripture, meditated and listened to music every morning and every night for the first year. I know that it helped keep me grounded, created balance and freed me from stress and drama. But somehow I got away from it. My faith hasn’t changed at all but I know what having a daily spiritual practice does for me. I try to pray in the morning and before I go to bed. I would like to get back to doing it everyday like I did before. Psychological wellbeing: I rate my psychological wellbeing as a 6. Since the beginning of this year, I’ve been dealing with an on-going family issue. It involves lawyers and the court system. I have come to the conclusion that I need to see a therapist; someone who’s objective that I can talk to help sort things out. I’m becoming more and more anxious and don’t want to take medicine for it so I want to take alternative routes.
After doing these reflections, I realize that when one aspect of my life is off, it affects the others; it affects the balance of me.
Question 2
Physical: 30 minutes of walking around my complex three times a week starting Thursday, July 26.
Spiritual: Say a prayer every morning when I wake up. If I forget to say a prayer, call a prayer line and listen to other people pray.
Psychological: Contact my EAP (employee assistance program) to get a referral to a local therapist by Monday, July 30.
Question 3
I can establish an accountability partner for each goal or one for all three. I can also ask my classmates to check in with me over this ten week period to see if I’ve done any of the things I set out to do. Another activity is writing it down. There’s something about writing something down that makes it real, tangible. I also get to see how far I’ve come or how much work I have to do.
Question 4
I absolutely LOVED the relaxation exercise. It felt like I had returned home after a long time. I have challenges with quieting the voices in my head so it was a little difficult at first to get out of my head and listen to the man’s voice. Also, I did it at work on my dinner break which worked out better than I thought. I could literally feel the tension leave my body. I’m a visual person so I really got into seeing the colors coming out of my body from my chakras. I am going to listen to this exercise at night when I get in from work (I usually get off around 8 p.m. or 9 p.m.) to help bring me down or if I’m feeling anxious, fatigued, worried. It definitely helped energize me to finish my assignments for tonight.
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