Those things of wellness

Shea T. Sawyer. PMHNP General Information March 25, 2025 | 0

Welcome to my first blog post. I have been wanting to do my first blog entry for a couple of years now. So here it is… I am just going to jump into it.

We are talking about “wellness” in this first entry. In some sense you simply cannot expect to be “well” if are not doing those things that make you well. So what things make us most well and are you doing these things? Good for us, there is plenty of high quality research that answers this question for us! First let’s answer this, what is wellness?

Wellness. Wellness is defined as “not merely the absence of disease and infirmity” but an overall sense of well-being. So for the sake of time, let’s just simply look at the top 10 things that lead to wellness and see where perhaps there is room for improvement.

Here’s a list of the top 10 wellness practices, ranked from the greatest correlation to the least correlation with overall well-being, based on their impact on physical, mental, and emotional health:

Here’s a list of the top 10 wellness practices, ranked from the greatest correlation to the least correlation with overall well-being, based on their impact on physical, mental, and emotional health:

Regular Exercise
Physical activity stands at the top due to its profound, systemic benefits. It enhances physical health, boosts mental clarity, and stabilizes emotions, making it a cornerstone of overall wellness.
Balanced Nutrition
A nutrient-rich diet fuels both body and mind, supporting energy, immunity, and cognitive function. Its direct role in sustaining health places it just behind exercise in importance.
Quality Sleep
Adequate rest is essential for physical recovery, mental sharpness, and emotional balance. Without it, other wellness efforts can falter, securing its spot near the top.
Stress Management
Chronic stress harms both body and mind. Practices like meditation or mindfulness mitigate its effects, fostering mental peace and emotional resilience, which are key to well-being.
Social Connections
Strong relationships offer emotional support and a sense of belonging, vital for mental health. Their significant role in emotional wellness ranks them highly.
Hobbies and Interests
Engaging in enjoyable activities reduces stress, increases happiness, and provides a sense of purpose, making them a strong contributor to emotional and mental well-being.
Hydration
Staying hydrated supports digestion, circulation, and temperature regulation—crucial for physical health. While essential, its impact is more specific than the broader benefits of higher-ranked practices.
Avoiding Harmful Substances
Steering clear of tobacco, excessive alcohol, and other harmful substances prevents long-term damage to physical and mental health. Its correlation lies more in prevention than active improvement.
Regular Health Check-ups
Proactive healthcare enables early detection and prevention of issues, supporting long-term wellness. Its impact, though important, is less immediate than daily practices.
Positive Mindset
Cultivating gratitude and optimism boosts mental and emotional health, often enhancing other wellness efforts. Its indirect influence places it last, though still valuable.

Start with the “Big Three”: Exercise, Nutrition, and Sleep

These areas have the biggest impact on your well-being, so they’re the perfect place to begin. Keep it easy with these tiny steps:

Exercise: Move for just 10 minutes a day. Take a walk around the block, stretch while watching TV, or do a quick home workout—no fancy gear required.
Nutrition: Add one serving of fruits or vegetables to your day. Swap a snack for an apple or toss some spinach into a meal.
Sleep: Pick a consistent bedtime and stick to it for a week. Even shifting it 15 minutes earlier is a great start.

Why it’s simple: These changes are small enough to fit into any routine, but they’ll still make you feel better over time.

Build Gradually with “One Thing at a Time”

Once you’re comfortable with the basics, add one new habit every week or two. Here’s an easy order to follow:

Stress Management: Try 2 minutes of deep breathing—inhale for 4 seconds, exhale for 4—anytime you feel tense.
Social Connections: Call or text one friend or family member each week to catch up.
Hobbies: Spend 15 minutes a day on something fun, like reading, drawing, or gardening.
Hydration: Drink one extra glass of water daily—keep a bottle nearby as a reminder.
Avoid Harmful Substances: Swap one unhealthy habit (like a sugary drink) for a better choice, like water or tea.
Health Check-ups: Book one overdue appointment, like a dentist visit, when you’re ready.
Positive Mindset: Jot down one thing you’re grateful for each day—it takes 10 seconds.

Why it’s manageable: You’re only tackling one change at a time, so it never feels like too much.

Keep It Fun and Doable

Make it yours: If you hate walking, dance instead. If raw veggies aren’t your thing, try them roasted with a little seasoning.
Celebrate the wins: Moved for 10 minutes? Slept on time? Give yourself a mental high-five—every step counts.
Lean on others: Invite a friend to walk with you or swap healthy meal ideas. It’s easier (and more fun) with company.

Why this helps: When you enjoy the process, you’re more likely to keep going.

Sample Week 1 Plan

Here’s a low-pressure way to kick things off:

Monday: Take a 10-minute walk after dinner.
Tuesday: Add a banana to breakfast or a carrot to lunch.
Wednesday: Set a bedtime (say, 11 PM) and follow it.
Thursday: Walk again, and swap chips for a handful of nuts.
Friday: Breathe deeply for 2 minutes before bed.
Weekend: Chat with a friend for a few minutes.

Why it works: It’s flexible, fits any schedule, and gives you a clear starting point.

Consistency Over Perfection

Don’t stress about being perfect—just aim to keep going. If you skip a day, no worries; pick it back up tomorrow. These small steps will add up, and soon you’ll feel the difference without ever feeling overwhelmed.

Start here, take it slow, and watch how these little changes grow into a healthier, happier you!

Thought for24sExpand for details

Below is a reference page in APA style, providing credible sources that support various wellness practices. These references include studies and articles from reputable journals and organizations, ensuring the information is backed by scientific research.

References

1. Regular Exercise

Warburton, D. E. R., Nicol, C. W., & Bredin, S. S. D. (2006). Health benefits of physical activity: The evidence. Canadian Medical Association Journal, 174(6), 801–809. https://doi.org/10.1503/cmaj.051351
This review highlights the extensive physical and mental health benefits of regular exercise, including improved cardiovascular health and mental well-being.

2. Balanced Nutrition

Cena, H., & Calder, P. C. (2020). Defining a healthy diet: Evidence for the role of contemporary dietary patterns in health and disease. Nutrients, 12(2), 334. https://doi.org/10.3390/nu12020334
This article discusses the importance of a balanced diet rich in fruits, vegetables, and whole grains for overall health and disease prevention.

3. Quality Sleep

Walker, M. P. (2017). Why we sleep: Unlocking the power of sleep and dreams. Scribner.
A comprehensive book by a leading sleep researcher, explaining the critical role of sleep in physical recovery, cognitive function, and emotional health.

4. Stress Management

Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144–156. https://doi.org/10.1093/clipsy.bpg016
This paper explores the benefits of mindfulness and meditation for stress reduction and mental health.

5. Social Connections

Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine, 7(7), e1000316. https://doi.org/10.1371/journal.pmed.1000316
A meta-analysis showing the significant impact of strong social relationships on mental health and longevity.

6. Hobbies and Interests

Pressman, S. D., Matthews, K. A., Cohen, S., Martire, L. M., Scheier, M., Baum, A., & Schulz, R. (2009). Association of enjoyable leisure activities with psychological and physical well-being. Psychosomatic Medicine, 71(7), 725–732. https://doi.org/10.1097/PSY.0b013e3181ad7978
This study demonstrates how engaging in hobbies and leisure activities improves emotional well-being and reduces stress.

7. Hydration

Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
A review emphasizing the essential role of hydration in maintaining physical health, including digestion and circulation.

8. Avoiding Harmful Substances

Rehm, J., Mathers, C., Popova, S., Thavorncharoensap, M., Teerawattananon, Y., & Patra, J. (2009). Global burden of disease and injury and economic cost attributable to alcohol use and alcohol-use disorders. The Lancet, 373(9682), 2223–2233. https://doi.org/10.1016/S0140-6736(09)60746-7
This article outlines the negative health impacts of excessive alcohol consumption, supporting the importance of avoiding harmful substances.

9. Regular Health Check-ups

Krogsbøll, L. T., Jørgensen, K. J., & Gøtzsche, P. C. (2013). General health checks in adults for reducing morbidity and mortality from disease. Cochrane Database of Systematic Reviews, 10, CD009009. https://doi.org/10.1002/14651858.CD009009.pub2
A systematic review discussing the role of regular health check-ups in early detection and prevention of health issues.

10. Positive Mindset

Seligman, M. E. P., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410–421. https://doi.org/10.1037/0003-066X.60.5.410
This paper explores the benefits of cultivating a positive mindset, including gratitude and optimism, for mental and emotional health.