10 Ways to Maintain Wellness

By Chantel Turk and Dr. Michele Kerulis

(Edited by Alexandra Tapak)

Have the end of the semester term paper blues? How about terrifying finals week syndrome? A big project at work consuming all of your time? We are all too familiar with that pressured feeling to get work done. It can cloud our minds and make us believe that there’s no time to take care of something far more important than our workload, OURSELVES!

Taking care of your body and mind is essential to maintaining the energy needed to accomplish our daily tasks and our long-lived projects, but how do we find a healthy balance? Here are 10 ways to help you balance school or work, and maintain your wellness in the midst of your busy life. Emotional health is essential (Kitko, 2001)! Have ways of coping in mind that work for YOU so when the times get rough, the copin’ gets goin’!

10. Keep a journal—According to researchers, keeping a journal about whatever is on your mind is a productive way to manage your emotions, especially when they become overwhelming (Flinchbaugh, Moore, Chang, May, 2012).

9. Find a hobby—Knitting, sewing, cooking, and drawing are all examples of easy and fun hobbies that can keep your mind off of stress related to the office or the classroom.

8. Just take a breather! —Take a moment to breath and relax. This could be at any moment in the day, there are several apps on iPhone and Android that include relaxation techniques, try one out!

Spirituality—Spirituality is defined as being the central meaning to an individual’s life (Kitko, 2001). Being strongly connected with one’s self can play a part in maintaining wellness at school or work.

7. Yoga—yoga allows for people to have an embodied experience in which they become more in tune with themselves. It is a great way to gain your sense of spirituality!

6. Mediation—Meditation allows people to lose touch with reality and focus on the center of their inner being. There are several different kinds of meditations used for different reasons; here is a link to Heather Dale’s blog 5 Meditation Styles for Beginners. Check them out!

5. Talent - Incorporating your individual talents into the workspace can allow for a more pleasant experience in the office. Are you an athlete? Incorporate a small competition among your colleagues to bring fun into your work experience! Researchers show that people are programmed to need social interaction with other people (Kitko, 2001).

4. Go out! —It’s okay to let loose every now and again and allow yourself to go to out to a social gathering. Set aside a time for yourself to have a little social interaction with someone you enjoy spending your time with. You’d be surprised at how interaction with another person can lower your stress.

3. Utilize your breaks—It’s a good idea to use your lunch break to find time for some social interaction. Take your break with a colleague or go on a walk with a friend. Exercise can alleviate stress (Buckaloo, Krug & Nelson, 2009) so be sure to schedule regular break-time walks. 

2. Exercise snacks—2. Exercise snacks—Professor Michele Kerulis and Expert Trainer Lisa Payne mentioned the term “exercise snacks” as a way to get small burst of physical activity throughout the day without setting aside time to work out. Take the stairs instead of the escalator, park your car further from the door so you can walk, or take your bike to work on warm days. Click here to see Lisa’s 10 minute total body workout video!

1. Work it out! —Many people have that New Years Resolution to go to the gym X amount of days a week, but why does this passion to work out fade as the year goes on? Find time in your week to dedicate to working out. Join a fitness club if you can. Frequent exercise can boost mood, increase overall health, and decrease stress. 

Taking time for yourself and engaging in wellness activities is a great way to reduce stress. Daily life can become busy, but remember that the better you feel the more efficiently you can balance your tasks. Do you have favorite wellness activities that help you manage stress? Please tell us about it in the comments section.

References

Smith, R. (2007). Body, mind, and spirit? Towards an analysis of the practice of yoga. Body and Society, 13(2), 25–46.

Kitko, C. (2001). Dimensions of wellness and the health matters program at Penn state. Home Health Care Management & Practice, 13(4), 308-311.

Buckaloo, B., Krug, K., & Nelson, K. (2009). Exercise and the low-security inmate: Change in depression stress and anxiety. The Prison Journal. 89(3), 328-343.

Flinchbaugh, C.,  Moore, G., Chang, Y., May D. (2012). Student well-being interventions: The effects of stress management techniques and gratitude journaling in the management education classroom. Journal of Management Education, 36(2) 191-219.