SAMHSA'S Eight Dimensions of Wellness
Wellness means overall well-being. It directly relates to the quality and longevity of your life!
It is not necessarily the absence of disease, illness or stress, but the presence of purpose in life, active involvement in satisfying work and play, joyful relationships, a healthy body and living environment, and happiness.
It is not necessarily the absence of disease, illness or stress, but the presence of purpose in life, active involvement in satisfying work and play, joyful relationships, a healthy body and living environment, and happiness.
What is Mental Health?It includes our emotional, psychological and social well-being. It affects how we think, feel and act. It helps determine how we handle stress, relationships, and the choices we make. It is important at every stage of life, from early childhood and adolescence through adulthood.
Life experiences, such as trauma and abuse; biological factors, such as genes and brain chemistry; and/or a family history of mental health problems can contribute to a mental health concern. But there is help and many individuals suffering can and do recover completely. There are essential tools one must have to maintain positive mental health. |
National Stats1 in 5 Americans over 18 will experience a mental health disorder in a given year and Nearly Half will experience a mental health disorder in their lifetime.
70 percent of American adults experience stress, but only 1/3 feel they manage it well. More than two-thirds of American adults are obese or overweight. Nearly Half report not getting enough sleep with women feeling so more than men. Half American adults do not get the recommended amounts of aerobic and muscle strengthening exercise. Sources: MHA, SAMHSA, CDC, The Better Sleep Council & National Center for Health Statistics |
Take Care of Your Mental Health
We all know about the importance of taking care of our overall health - eating right, getting enough sleep & exercising. Healthy habits positively influence how a person feels and how their body functions. Good health involves also caring for our mind. There are many healthy choices and steps that individuals can adopt to promote and strengthen mental health -- and overall health and well-being.
You are What you Eat
The kinds of food and drinks consumed determine the types of nutrients in your system and impact how well your mind and body are able to function.
Drink at least 8 glasses of water a day to prevent dehydration.
Limit caffeine, drink more tea.
Eat breakfast every day. If you are in a hurry, grab a granola bar, yogurt or fruit.
Eat your fruits, veggies, nuts, whole grains, fish and unsaturated fats.
Add Mind-Boosting Nutrients like folic acid, omega-3 fatty acids and Vitamin D.
Folate or folic acid aids in the production of cells. It is especially important for healthy hair, skin, nails, eyes, liver and red blood cell production. It is found in leafy greens, fruits, nuts, beans and whole grains.
Omega-3's aid in reducing inflammation (arthritis & asthma). They also reduce blood fats and some types of cancer. They are found in fatty fish like salmon, walnuts, flaxseed, olive oil and dark leafy green vegetables.
Vitamin D is necessary for the body to absorb calcium which is necessary for strong teeth and bones, muscle health and immune system. It is found in lowfat milk, salmon and tuna. Many products also have Vitamin D added today like orange juice and breakfast cereals.
AVOID sugary drinks, high-fat, fried, refined, processed and sugary foods. Limit red meat. A diet consisting of these avoidable foods contributes to depression.
The kinds of food and drinks consumed determine the types of nutrients in your system and impact how well your mind and body are able to function.
Drink at least 8 glasses of water a day to prevent dehydration.
Limit caffeine, drink more tea.
Eat breakfast every day. If you are in a hurry, grab a granola bar, yogurt or fruit.
Eat your fruits, veggies, nuts, whole grains, fish and unsaturated fats.
Add Mind-Boosting Nutrients like folic acid, omega-3 fatty acids and Vitamin D.
Folate or folic acid aids in the production of cells. It is especially important for healthy hair, skin, nails, eyes, liver and red blood cell production. It is found in leafy greens, fruits, nuts, beans and whole grains.
Omega-3's aid in reducing inflammation (arthritis & asthma). They also reduce blood fats and some types of cancer. They are found in fatty fish like salmon, walnuts, flaxseed, olive oil and dark leafy green vegetables.
Vitamin D is necessary for the body to absorb calcium which is necessary for strong teeth and bones, muscle health and immune system. It is found in lowfat milk, salmon and tuna. Many products also have Vitamin D added today like orange juice and breakfast cereals.
AVOID sugary drinks, high-fat, fried, refined, processed and sugary foods. Limit red meat. A diet consisting of these avoidable foods contributes to depression.
Rest, Relax & Exercise
Taking good care of your body and mind can make a difference in how healthy you are and how well you cope with change.
Taking good care of your body and mind can make a difference in how healthy you are and how well you cope with change.
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Rest
Sleep restores energy, repairs muscle tissue and triggers hormones that effect growth & appetite. The amount needed depends on age. Preschool - 11 to 12 hours School Age - 10 hours Teens - 9 to 10 hours Adults - 7 to 8 hours Quality Matters REM (rapid eye movement) is the most restorative sleep and should account for 25% of the time you spend sleeping. If you are not getting enough, your risk increases for heart disease, diabetes, obesity, headaches & depression. |
Relaxation
Making time to unwind and enjoy life is integral to maintaining good health. Deep relaxation, such as meditation, can relieve stress, anxiety and improve mood. It can also decrease blood pressure, relieve pain and improve immune & cardiovascular systems. Quick Techniques Pet a dog for 15 minutes Hug a family member or friend Get a 10 minute massage Laugh out loud |
Exercise
Manages weight, improves mental health, mood, life expectancy and strengthens bones & muscles. Adults need at least 2.5 hours of moderate, aerobic activity each week and strengthening exercises twice a week. Children need an hour of physical activity, with vigorous activity three times per week. They also need strengthening at least three days a week. Aerobic Moderate: Walking, gardening, tennis Vigorous: running, swimming laps, hiking, Zumba and step aerobics Strengthen Yoga, pilates, weights, resistance, push-ups & sit-ups |
Learn to Cope with Stress
It's a normal part of life. A person can feel stress when they have many things to do, are not getting enough sleep, worry about relationships, job, money or have a close friend or family member suffering an illness or in crisis. Stress can threaten your health and well-being. To minimize stress, try the following:
It's a normal part of life. A person can feel stress when they have many things to do, are not getting enough sleep, worry about relationships, job, money or have a close friend or family member suffering an illness or in crisis. Stress can threaten your health and well-being. To minimize stress, try the following:
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Be Realistic
If you have too many things on your list, say No. Shed the "superhero" urge No one is perfect, relax. Make adjustments. You cannot do it all. It's ok! Meditate 10 to 20 minutes of quiet reflection may bring relief to stressors Visualize Use your imagination to picture how you can manage a stressful situation. This can help boost self-confidence and enable a more positive approach. One thing at a time Make a list of things that need to get done and start with one task. Check it off when finished and move on to the next one. This will help you feel accomplishment. |
Exercise, Exercise, Exercise
This is one of the most popular ways to relieve stress. And it benefits the body and the mind. Hobbies Schedule time to indulge your personal interests. Share your feelings Stay in touch and connected. Let friends and family provide love, support and guidance. Be flexible Dont' be afraid to accommodate. Others may meet your halfway and this will help decrease stress during contentious moments or at work. Go easy with criticism Don't be too hard on others or yourself. Avoid attacking character too. Instead, try to provide constructive suggestions. |
Get & Stay Connected
Social support wards off the effects of stress on depression, anxiety and other health problems. It's worth it to build connections.
Social support wards off the effects of stress on depression, anxiety and other health problems. It's worth it to build connections.
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Face to Face
Stay in touch, make plans to meet. Share what's on your mind. Be honest and open. Talk. Show sincere interest in the other person. Value their opinion. Offer help or advice if asked. Ask for help or advice. Listen & Respond. |
Social Media
This should in no way replace face to face interaction, however, it is a useful tool for keeping in touch. Especially in cases where friends and family are at long distances. Social Media sites include, but are not limited to: Facebook, Twitter, Pinterest, LinkedIn, Tumblr & Instagram |