Unit 9: Paper on Integral Health

Introduction:
Why is it important for health and wellness professionals to develop psychologically, spiritually and physically? What areas do you need to develop to achieve the goals you have for yourself?

           For true health and healing to occur, health professionals need to address all aspects of one’s health; physical, psychological, and spiritual. In addition, a health professional should be integrating wellness practices into their own life. To begin with, a healthy and well balance practitioner has a greater capacity to provide care for a client and to have the intuition to help that client achieve greater well-being. To assist individuals in achieving flourishing health or to assist them in improving their condition, a provider must have gone through the process themselves and know firsthand the strategies, challenges, and rewards of holistic health. Lastly a provider must be able to act as a role model and demonstrate the benefits of following the path of integral health outlined in Dacher (2006).

           An article by Raingruber and Robinson (2007) reviewed a study that examined the effects of contemplative practices such as tai chi, yoga, meditation, and reiki on the health and wellness of registered nurses.  The hospital involved in the study offered registered nurses the opportunity to participate in reiki, yoga, tai chi, or guided meditation for one hour a week over a three month period.  The end result was that participants reported an increased feeling of relation throughout the day, improved problem solving abilities, and an increased ability to focus on the patients need.

           A provider does not necessarily need to have mastery.  In fact, someone who has struggled or is still struggling to an extent may be the best teacher. However the health and wellness professional should be further along in mastery than the person they are teaching.  As Dacher (2006) explains, a healer needs to have tasted the fruits of flourishing health and know firsthand the benefits in order to motivate others. I believe that is should be the goal of primary providers to open their clients’ awareness to the concept of integral health and human flourishing

           I would like to be in a position (as a PA, wellness coach, or corporate wellness director) to encourage healthy lifestyles.  My goal would be to perform an integral health assessment with my clients and find the areas of suffering and potential growth and then to create a plan that is tailored to them. Depending on the clients current condition they may need to focus more on one aspect of their being; physical, spiritual, or psychological. Without this integral approach and recognition that physical aliment can be caused by mental imbalances, it may be impossible to heal an individual.

           To accomplish this goal, I must be a good role model. In the past I have been very physically fit and much more spiritually fit than I am currently. During a challenging time in my life, when I needed these skills the most, I let them go. My physical, spiritual, and psychological health was not “unaffected by life’s circumstance”, which is the ultimate goal of human flourishing (Dacher, 2006).  My biggest challenge is therefore to return to a fitness and spiritual level I attained in the past and be able to maintain this when life is busy and challenging.   Once I accomplish this, I can share my knowledge with others.

Assessment:
How have you assessed your health in each domain? How do you score your wellness spiritually, physically, and psychologically?

           In general I have assessed my physical, spiritual, and psychological well-being by using books I have read during my health and wellness courses at Kaplan University as well as by comparing my current condition to what I have achieved in the past and what I hope to achieve in the future.

           I assessed my physical health by performing fitness test outlined in Fit to be Well: Essential Concepts by Thygerson and Thygerson (2009) and by comparing my current activity to CDC recommendations and those in Motivating People to Be Physically Active by Marcus and Forsyth (2009). In addition I compared my health statistics to recommended numbers. 

           Thygerson and Thygerson (2009) outline several fitness tests. I completed one endurance test and scored a level 4 of 5.  I scored in the highest category for each of the flexibility tests as well as each of the strength tests. I have a healthy blood pressure around 90/64 and a healthy resting heart rate of 64 bmp. My cholesterol is borderline, with a total of 181, but I have a good ratio of HDL to LDL (159/122). I am 5’5” and weigh 139 lb, which equates to a BMI of 23.

           The CDC: Physical Activity for Everyone recommends 150 minutes of moderate activity or 75 minutes of vigorous activity or a combination of the two with 1 minute of vigorous activity being equivalent to 2 minutes of moderate.  In addition, 2 days of strengths exercises are recommended.  I am currently getting about 180 minutes of moderate activity and 2 days of strength exercise, so I am meeting these goals.  Marcus and Forsyth (2009) specifically recommend 20 minutes or of vigorous exercise 3 or more days a week, which I am not getting. 

           Overall I rate my physical health as a 7.  I am strong and flexible, but could increase my endurance.  Although I have healthy blood pressure, BMI, and heart rate, I do not have the energy and strength to do all the things I love.  Although my cholesterol is not dangerously high, I would like to see it lower. My current routine may be good enough to meet state standards and stave off illness such as heart disease, diabetes, and certain cancers; however I know I can achieve much more.

           Using the concepts outlined Emotional Intelligence by Goleman (2005) as well as those in Managing Stress: Principles and Strategies for Health and Well-Being by Seaward (2009), I analyzed my psychological wellbeing. According to Goleman (2005), emotional intelligence, which I equate to psychological well-being, includes “self control, zeal and persistence, and the ability to motivate oneself.” He discusses the different parts of the brain and the role they play. I consider one’s ability to manage stress to demonstrate psychological well-being. According to Seaward (2009), self-esteem affects one’s ability to deal with stress. I thought I had good self-esteem until about five years ago. This was easy when I got every job I applied for, succeeded in school and sports, and had emotional support.  I then went through a period where all of that was challenged and my self-esteem plummeted. In the last year, however, I have done a lot of inner work that has resulted in a stronger, more stable self-esteem.       I consider my psychological health to be an 8. I am able to think very clearly in emergency situations such as medical or high risk outdoor recreation (my amygdala responds quickly while my neocortex forms a plan) and control my emotions in argumentative situation (my left frontal lobe turning down the amygdala). However I tend to suppress negative emotions (my left frontal lobe over doing it).  I am persistent in perusing my goals, even in light of some major challenges, however I sometimes have moments where I just throw in the towel and choose unhealthy activities. Finally, I feel that I am self motivated. My success in academics and in changing careers at age 38 in testimonial. I have, however, been struggling to motivate myself to exercise, eat healthier, and meditate to the degree I would like.  But I do have a good self-esteem that is generally “unaffected by life’s circumstances”

           To evaluate my spiritual health I used the concept of psychospiritual flourishing outlined in Integral Health: The Path to Human Flourishing by Dacher (2006).  In the category of psychospiritual, he discusses three levels of the conative aspect; motivated by survival, psychological needs, or spiritual importance. He also discusses three levels of cognitive abilities; reactive, seeking purpose and truth, and understanding ultimate reality. Lastly he discusses the three levels of the emotional aspect; anger and fear, oscillating between afflictive emotions and transient pleasure, and stable and expansive happiness.  In addition there are four overarching levels of psychospiritual flourishing, which are sensorimotor, witnessing mind, calm abiding mind, and unity consciousness.

           I rate my spiritual health as a 6. In the past I regularly meditated and did tai chi.  In addition, I communicated regularly with a trusted source and was working towards finding my “life purpose”.  At the moment I am not doing any of this. My mind is fairly cluttered. I tend to fall in the middle category of the levels of psychospiritual development mentioned by Dacher.  I am more evolves emotionally and have experiences stable and expansive happiness. I feel that I am usually at the level of witnessing mind, but have experienced calm abiding mind.

Goal development:
List at least one goal you have for yourself in each area, Physical, Psychological (mental health) and Spiritual.

           My physical goal is to increase my aerobic endurance and to regain some of the stomach and arm muscles I once had. Although I am considered a healthy weight, I would like to lose 10 to 12 pounds.  Increasing my fitness level can also lead to reduced stress; improve mental clarity, and a better self-image, therefore improving my psychological and spiritual health.

           Dacher (2006) discusses having a “healing presence that is acknowledging, comforting, ….. and infused with loving kindness”. My psychological goal is to cultivate this presence. In addition I would like to improve my communication with my husband and other people in my life with strong personalities, by addressing issues in a non-violent way instead of repressing emotions to avoid conflict. Many studies have shown that repressing emotions causes harm to the immune system (Schlitz, Amorok, and Micozzi 2005). Lastly, I would like to improve my motivation and self-efficacy.  My spiritual goal is to reduce the clutter in my mind and achieve calm abiding mind. A very important spiritual goal is to return to the he process of knowing, refining, and living my purpose.

           Practices for personal health:
What strategies can you implement to foster growth in each of the following domains; Physical, Psychological, and Spiritual. Provide at least two examples of exercises or practices in each domain. Explain how you will implement each example.

           To achieve weight loss I will accumulate at least 180 minutes of moderate exercise a week, meeting the basic guidelines provided by Marcus and Forsyth (2009) and the “additional benefits” guidelines of the CDC.  To be able to fit this into my busy schedule, I will read for classes or my news periodical while riding a stationary bike at the gym on Mondays, Tuesdays, and Thursdays. I will use my new heart rate monitor to make sure I am reaching a heart rate considered moderate activity. In addition I will wear the heat rate monitor during certain activities at work and while going on walks or doing yard and house work, so that I can count those minutes. To increase muscle mass, I will lift arm weights and do sit-ups while reading for classes or the news. I will complete this in 30 minutes intervals during the weekdays before going to work.

           In order to increase my endurance, I will get 60 minutes of vigorous activity a week. Again with my busy life, I feel that I need to multi-task. Dacher (2006) suggest using your physical workout as an opportunity for a mental workout by placing your attention on your breath and work out and quieting the mind.  Three times a week (Mon, Tuesday, and Saturday),  I will get my heart rate up to a vigorous rate for 20 minutes while using this time for contemplative practice.

           To reduce mental chatter and achieve calm-abiding mind, I will meditate for 15 minutes a morning on Wednesdays, Thursday, and Friday, which are the days I won’t be engaged in contemplate practice while exercising. Meditation is a great way to achieve overall mental well being, including the expansive clarity and clear seeing described by Schlitz, Amorok, and Micozzi (2005) Meditation also leads to lower blood pressure, heart rate and cholesterol , which in turn leads to lowers stress related diseases such as heart disease and cancers (Seaward, 2009). 

           To live life more  purposefully, I will review the purpose information I acquired over a year ago. I will begin to act on the parts of my purpose that I understand. In addition I will try to gain further information through active imagination with “parts” and trusted source. These concepts are outlined in True Purpose; 12 strategies doe discovering the Difference You are Meant to Make by Tim Kelly. I will complete a minimum of 15 minutes of active imagination on Monday and Tues morning, at the same time I will meditate on the other week days.

           In order to improve communication and stop avoiding conflict, I will incorporate non-violent communication skills.  Rosenberg (2005) provides a formulaic and practical way to resolve conflict. The main three parts of the formula are to make clear observations, express ones feeling without criticism, and make a clear request. My plan is to review and outline the steps on an index card to put in my purse. When I am feeling angry, hurt, or frustrated, but not feeling like expressing myself, I will pull out the card for guidance.

           To acquire the healing and comforting presence discussed by Dacher (2006), I will return to the practice of tai chi a minimum of two days a week. I will complete this on Monday and Saturday. I know from experience that tai chi increases my focus. Dacher (2006) discusses the opportunity that one’s occupation can have in spiritual development.  In his book Peace is Every Step,  Thich Nhat Hanh (1991) discusses the mindful practice of  being fully present with whatever activity you are doing, whether washing the dishes or eating an apple.  I will use daily activities as often as possible to practice mindfulness.

           To improve my motivation, I will reduce my alcohol consumption. Alcohol can decease my motivation by acting as an unhealthy stress outlet. Instead of engaging in exercise, contemplative practices, or even healthy outlets such as gardening, I can instead have a drink of wine. If my stress is high enough and my self control is low enough that I  have 2 or  3 glasses of wine, then I may choose to unwind further by searching the internet or watching a TV series on my computer instead of completing school work or choirs. I will allow myself a total of three drinks a week.

            

Commitment:
How will you assess your progress or lack of progress in the next six months? What strategies can you use to assist in maintaining your long-term practices for health and wellness?

Strategies I will incorporate to complete these activities include time management, record keeping, and positive affirmations. According to Howley and Franks (2007), people with poor time-management and goal setting skills are less likely to be successful.  Making goals also helps you to think about practical matters such as scheduling.  According to (Thygerson,& Thygerson, 2011) goals should be realistic, quantitative, broken down in steps, have a timeline, and be important to the individual. I  have carefully examined my schedule, including time needed to complete school work and household choirs. In addition I have accounted for some flexibility to “make up” goals that I did not reach on the exact time and day originally planned

            I will keep track of my physical and spiritual activities as well as alcohol intake and other statistics in a grid format, so that I have a visual reminder of when I am succeeding in my goals and when I am not. As I stated before I will keep track of minutes of physical exercise in the moderate and vigorous zones using my heart rate monitor. To keep track of less specific goals such as achieving calm abiding mind and a healing and comforting mind, I will  journal once a week.

            Tice (2004) explains that making positive affirmation activates self correcting behaviors within you.  For example if a picture is crooked, we straighten it because we know it should be straight and we do this without effort. If your positive affirmation is “Now that I am at my ideal weight I have much more energy”, but this is currently not true, motivation will well up to make the inside reality meet the outside expectation. The positive affirmation that I will say to myself daily are the following: “Now that I am a healthy weight and more aerobically fit I have energy to do the things I enjoy and I feel better about myself” “Now that I am speaking my mind in a healthy way, I feel less smothered and more free” “Now that I am practicing mindful exercises and reducing my alcohol intake, I have increased clarity, increased motivation, and increased capacity to live my purpose and help others.”