Spheres of Wellness
When I exercise and eat healthy, I am improving or maintaining this sphere of wellness.
Physical
What is step 1 in the 4 step process for dealing with emotions or emotional situations?
Experience the emotion.
Describe what mindful eating looks like (what we did with the grape and raisin).
Feel the food, smell the food, taste the food, and chew it slowly.
Do all emotions serve a purpose, or are are there emotions we should seek to avoid?
All emotions serve a purpose. They are all necessary for our survival.
During our relaxation day, we turned the lights off and used candles. Why is dim-lighting helpful for reducing stress?
It reduces sensory imput. It also simulates the environment you are in when you sleep, which, hopefully, is a relaxing and restful one, in which your body and mind take a break.
Knowing what I believe and making decisions that are consistent with my beliefs helps me maintain this sphere of wellness.
Spiritual
When you first experience an emotion and then recognize or identify it for what it is, you then have time to think so you can __________ rather than react.
Respond
Name one coping skill that you can use to help you control your talking in class so you don't get in trouble.
Answer Varies.
What is the example the teacher gave in class that compared emotional pain to physical pain?
Stepping on a nail.
During our relaxation day, we drank cucumber water and ate cucumbers. Why is water good for relaxation?
When you are dehydrated, your body is stressed. Hydration helps your body relax, and can often help relieve headaches.
When I serve others, I feel good about myself. My service and my positive feelings about it improve two spheres of wellness. Which two?
Emotional and Social.
Emotions serve many purposes, just like our physical sensations do (remember the stepping on a nail example?). Name one of the purposes emotions serve.
1.Give us information about the world around us
OR
2.Motivate us toward action
Name one coping skill that you can use anywhere you are.
Answers Vary.
There are upsides to emotions that we often consider to be negative. From the reading in Pyschology Today, what is one "upside" of guilt?
Points from this: Guilt – Stanford University researchers Rebecca Schaumberg and Francis Flynn found leaders who showed a tendency to feel guilt were rated as the best leaders on 360 degree-feedback assessments. Guilt may motivate a desire to do well and make decisions beneficial for the group even if at a personal cost. The light side of guilt is compassion, care, and generosity.
During our relaxation day, we did stretching. Why is slow stretching helpful for reducing stress?
It improves circulation, forces the body to slow down, and helps remove lactic acid from the body, which reduces chemical stress in your body.
When I listen to podcasts, read book, exercise my body, or have stimulating conversations, I am improving what sphere of wellness?
mental
The more words we have to better describe what we are feeling, the better we are able to deal with our emotions. This is why we should seek to improve our _________ . ___________.
Emotional/Feelings Vocabulary.
Coping skills create space so that you can, respond rather than react. What is the difference between responding and reacting?
A response is something that you have thought through. You have considered the consequences and of your actions. A reaction is often an impulse that we act on without thinking. This means we have not considered the consequences of our actions.
There are "upsides" to emotions that we often consider to be negative. What is one "upside" of anger?
Anger – You might use your anger to launch a big change in your life. Many great things have happened based on the power of, "Oh yeah, I’ll show you.” If the anger prompts you to speak up when uncomfortable, to take a step into the unknown, or to prove you can accomplish something you weren’t sure you could, then anger is a force for good. The light side of anger is passion, courage, and determination.
During relaxation day, we listened to relaxing music and a waterfall. Why is visualization helpful for relaxing?
When you imagine yourself in a peaceful environment, or remember a peaceful time, your body releases the same endorphins it released when you actually experienced the positive time.
List the 8 Spheres of Wellness
Physical, Mental, Social, Emotional, Spiritual, Environmental, Occupational, Financial.
List all four steps toward Emotional Wellness in situational response.
Experience the Emotion, Recognize/Identify the Emotion, Consider Choices (and consequences) and Make Good Decisions.
What is the best way to improve at using coping skills, and to make them a part of your life?
Intentionally practice them.
There are "upsides" to emotions that we typically consider to be negative. What is one "upside" to fear?
Fear – When your brain senses a threat, your ability to focus is heightened. Many people say they work better under pressure. In truth, their creative capacity weakens, but they better block out distractions, hone in on the task at hand, and work faster. You should work this way in spurts so you don’t burn out, but the light side of fear is focus, intensity, and alertness.
When we learned about "the light side of guilt," in the article from Psychology Today, we learned that people who tend to feel guilt frequently are also those who tend to experience greater levels of empathy for others. What role did the article say these people typically fill (role in a job, etc)?
Leadership Roles/Leaders.