A few years ago, I found myself juggling too much, including: work, family, school, health, and everything in between. I was constantly exhausted, mentally foggy, and emotionally drained. I didn’t realize it at the time, but I was neglecting more than just my physical health. It wasn’t until I began exploring the idea of wellness in a broader sense that I started to feel whole again. I learned that wellness is about far more than eating right or exercising; it’s about nurturing every part of your life.
The most difficult thing for me to grasp was that wellness is not a destination, it’s an ongoing process and a lifelong journey. It’s about making intentional choices every day that contribute to your overall well-being, no matter where you are starting from. At its core, wellness is more than just physical health. It is the balance and integration of multiple interconnected dimensions that together form a strong foundation for a thriving life.
When we take a holistic approach to our health, we acknowledge that all aspects of our lives—mental, emotional, physical, social, and more—are connected. Focusing on the eight dimensions of wellness can not only improve your quality of life, but also contribute to longer life expectancy, better management of health conditions, and support in recovering from illness, injury, or addiction. It can even help prevent burnout, reduce stress, and increase life satisfaction.
The 8 Dimensions of Wellness
Each of the eight dimensions plays a vital role in your overall health and happiness, otherwise known as holistic health. When nurtured, they work together to create a more balanced and meaningful life. Here’s a look at what they are and how you can start integrating them into your life:
Physical Wellness: Physical wellness involves taking care of your body through regular exercise, proper nutrition, adequate sleep, and preventive healthcare. Staying physically well boosts your energy, enhances your mood, and helps prevent chronic illness. To improve physical wellness, try this: Take a daily walk, drink more water, or schedule that overdue check-up. Start with one healthy habit and build from there.
Emotional Wellness: Emotional wellness is the ability to understand, express, and manage your emotions in a healthy way. This includes recognizing stress, building resilience, and seeking support when needed. To improve emotional wellness, try this: Practice mindfulness, journal your feelings, or talk to a trusted friend or therapist when you’re feeling overwhelmed.
Social Wellness: Social wellness is about creating and maintaining meaningful relationships and a strong support network. Connecting with others fosters a sense of belonging and can improve both mental and emotional health. To improve social wellness, try this: Reach out to a friend you haven’t spoken to in a while, join a community group, or attend a local event.
Intellectual Wellness: Intellectual wellness encourages lifelong learning, critical thinking, and the pursuit of knowledge. Challenging your mind and staying curious can boost your confidence and creativity. To improve intellectual wellness, try this: Read a book, take an online class, learn a new hobby, or engage in thoughtful discussions.
Environmental Wellness: Environmental wellness involves creating and sustaining a safe, healthy, and supportive space around you. This includes caring for your physical surroundings and being mindful of your impact on the planet. To improve environmental wellness, try this: Declutter your living space, spend time in nature, or reduce waste by recycling or using reusable products.
Spiritual Wellness: Spiritual wellness is about finding purpose, meaning, and connection in life. Whether through religion, meditation, nature, or personal reflection, spiritual practices can offer clarity and inner peace. To improve spiritual wellness, try this: Start your day with a moment of gratitude, reflect in a journal, or explore practices that align with your values and beliefs.
Vocational Wellness: Vocational wellness means pursuing work or academic paths that are fulfilling, align with your values, and make use of your strengths. It also involves finding a balance between work, school, and home life. To improve vocational wellness, try this: Reflect on your strengths and passions, set goals that align with your values, or find ways to bring more purpose into your daily tasks.
Financial Wellness: Financial wellness involves understanding and managing your financial resources. It includes budgeting, saving, and planning for the future. Planning skills will help reduce stress and build long-term stability. To improve financial wellness, try this: Set a monthly budget, start a savings plan, or seek out resources to improve your financial literacy.
Take time to reflect on the different areas of wellness in your life.
Wellness Is for Everyone
Wellness is not reserved for a select few or those with perfect routines. It’s for everyone, no matter your age, background, or current circumstances. The beauty of wellness is that it’s highly personal, flexible, and does not have to be perfect. You don’t have to overhaul your entire life to make progress. You don’t have to address all eight areas at once. Even small, meaningful actions in one area can spark positive change in others. This can create a ripple effect across your entire holistic well-being.
Focus on progress, not perfection. Take time to reflect on what wellness means to you. Seek support when needed. And most importantly, be kind to yourself as you grow. Growth doesn’t happen overnight, but with intention and self-compassion, you can build a life of balance, vitality, and purpose.
In the middle of the daily jungle of stressors, there lies a powerful antidote: nature. Research has shown time and again that spending time in green spaces can significantly reduce stress levels and improve overall well-being. And here in Wakulla County, we are blessed with a variety of beautiful places where we can get close to nature.
Here are five ways in which nature works its magic on our minds and bodies:
Spending time with loved ones in nature has been shown to reduce feelings of stress, depression, and anxiety. (Adobe Stock photo)
Step into a forest and be greeted by a symphony of birdsong, rustling leaves, and babbling brooks. These natural sounds have a remarkable ability to soothe frayed nerves and calm anxious minds. Studies have found that exposure to nature sounds can lower levels of cortisol, the stress hormone, and promote relaxation. Additionally, the fragrances emitted by plants and trees, such as pine and lavender, have been shown to have therapeutic effects, reducing stress and anxiety.
The sight of lush greenery and expansive landscapes can have a huge impact on our mental well-being. Whether it is a sprawling meadow, a tranquil lake, or a majestic mountain range, natural scenery provides a visual feast that helps alleviate stress and elevate mood. Even a brief glimpse of nature through a window or a walk in the park during lunch breaks can rejuvenate the mind and enhance cognitive function.
Spending time outdoors exposes us to fresh air and sunlight, both of which are essential for our physical and mental health. Sunlight triggers the production of serotonin, a neurotransmitter that regulates mood and promotes feelings of happiness and relaxation. Additionally, exposure to natural light helps to regulate our circadian rhythms, leading to better sleep quality and overall well-being. Meanwhile, fresh air rich in oxygen boosts brain function and invigorates the body, providing a natural energy boost.
Engaging in physical activities such as hiking, gardening, or even just taking a leisurely stroll in the park allows us to reap the dual benefits of exercise and nature. Exercise is known to be a potent stress reliever, releasing endorphins that act as natural mood lifters. When combined with the calming effects of nature, physical activity becomes even more effective at reducing stress and improving mental health. Furthermore, outdoor exercise encourages mindfulness and promotes a sense of connection with the natural world, fostering feelings of peace and contentment.
Interacting with wildlife, whether it is watching birds soar overhead or spotting deer in the woods, fosters a sense of connection with the natural world. Studies have shown that spending time in nature and observing wildlife can evoke feelings of awe and wonder, which in turn reduces stress and increases feelings of happiness and well-being. Additionally, caring for pets or spending time with animals has been found to have therapeutic effects such as lowering blood pressure and reducing anxiety.
In conclusion, the healing power of nature is undeniable. By immersing ourselves in green spaces and reconnecting with the natural world, we can effectively manage stress, improve mental health, and enhance overall quality of life. So, the next time feelings of stress seem overwhelmed, consider taking a stroll in the park or escaping to the great outdoors.
Tired of renting and thinking about buying a house? Not sure where to start? Let’s talk about some of the first steps in the path to homeownership.
Many people don’t realize that making the decision to buy a home and the process to buy one isn’t a one-size-fits-all step. There are many emotions and considerations that go into it. Here are some of the first questions to consider.
Do you have a budget or spending plan that you can live on?
Photo Credit: UF/IFAS Photo by Tyler Jones
Having a spending plan or budget that you can live on means that you’ve reviewed your income and expenses and either have a balanced budget or one with money left over. You may adjust that budget each month as expenses and/or income change but you don’t end the month in the negative. If you’re just getting started, try checking out our Money Management Calendar. It will take you through the six steps of building a spending plan and serve as a tool to help track your money each month. Knowing your financial situation before you begin the process to buy a home is important, as there are out-of-pocket costs that you’ll encounter when buying a home such as appraisal fees and closing costs, in addition to costs associated with homeownership, like maintenance, repairs, and insurance.
How does your credit report and credit score look?
Lenders use your credit score to help determine whether or not to approve you for a mortgage loan and, if approved, at what interest rate. The higher your credit score, typically, the lower your interest rate and the less you’ll pay for your home. Different loan programs may also have a minimum credit score requirement you’ll have to meet. Start by checking your credit report at the three different credit reporting agencies: Experian, Equifax, and TransUnion. Look for any errors or mistakes that could negatively impact your score. The three national credit reporting agencies permanently extended a program allowing individuals to check their credit report for FREE once a week at each agency. Visit AnnualCreditReport.com access the free copies of your credit reports. Improving your credit score can take time so starting early is helpful.
How much debt do you have?
Photo Credit: UF/IFAS Photo by Thomas Wright
Debt is another factor that lenders consider when you apply for a mortgage loan. Having too much debt can cause you to be turned down for a mortgage loan. The amount of debt you have can also significantly impact how much a lender is willing to lend you toward a home purchase. You can calculate your debt-to-income (DTI) ratio by dividing your total monthly debt payments by your total gross monthly income and multiplying it by 100 to convert it to a percentage. For total monthly debt payments, you should include any loans, credit card payments, child support, alimony, medical payments, and similar items. Do not include things like groceries, utilities, etc.
Each lender and loan program will have a different maximum limit, but many are in the range of 35-41% of your income going for debt repayment.
These are just a few of the initial questions to consider if you’re thinking about buying a home (and can be ones to think about even if you’re not!). Saving money, paying down debt, and repairing or raising your credit score all take time. Starting today can help you to be in a better position when you are ready to take the next step. If you want to learn more, UF/IFAS Extension offers classes for first-time homebuyers (returning buyers are welcome, too!) that go more in-depth for each of these questions and much more. Contact your local Extension office to find out about class schedules.
Resources:
My Florida Home Book: A Guide for First-Time Homebuyers in Florida, University of Florida/IFAS Extension
In today’s fast-paced and demanding world, stress has become an all-too-familiar companion for many individuals. The pressure to perform, meet deadlines, and juggle personal responsibilities can leave us feeling overwhelmed and anxious. Mindfulness, the practice of being fully present and aware of the current moment, offers a powerful antidote to stress. By cultivating mindfulness, we can gain greater control over our thoughts and emotions, leading to reduced stress levels and improved overall well-being. In this article, we will explore four mindfulness tips that can help us effectively manage stress.
Embrace the present moment. One of the core principles of mindfulness is to embrace the present moment without judgment. Stress often arises from dwelling on the past or worrying about the future. By redirecting our focus to the here and now, we can break free from the cycle of stress. A simple yet effective way to achieve this is through mindful breathing.
Start by finding a quiet space and sit or lie down comfortably. Close your eyes and bring your attention to your breath. Feel the sensation of the breath entering and leaving your body. If your mind starts to wander, gently redirect your focus back to your breath. Engaging in this practice for just a few minutes each day can help rewire your brain to stay anchored in the present moment, reducing stress and increasing mental clarity.
Cultivate gratitude. Gratitude is a potent mindfulness tool for combating stress. When we practice gratitude, we shift our attention away from what is lacking in our lives to what we already have. This shift in perspective fosters feelings of contentment and happiness, effectively reducing stress and anxiety.
Each day, take a few moments to reflect on the things you are grateful for. They can be as simple as a warm cup of tea, a kind gesture from a friend, or a beautiful sunset. Keeping a gratitude journal can also be beneficial, as it allows you to document and revisit these positive aspects of your life regularly. As you consistently practice gratitude, you will notice a gradual decline in stress and a greater sense of overall well-being.
One effective way to be more mindful and reduce stress is to take a break from screens and other devices and spend some peaceful time in nature. (Photo credit: Tyler Jones, UF/IFAS)
Practice mindful movement. Physical activity is an excellent way to manage stress, and when combined with mindfulness, its benefits are even more profound. Engaging in mindful movement practices, such as yoga or tai chi, not only enhances flexibility and strength but also helps calm the mind.
During these activities, concentrate on the sensations in your body, the rhythm of your breath, and the flow of movement. By keeping your attention on the present moment while you exercise, you create a mental space that allows stress and worries to dissipate. Moreover, mindful movement encourages a mind-body connection, promoting relaxation and a sense of inner peace.
Take a tech time-out. In today’s digital age, it is easy to become glued to our devices, which can lead to information overload and heightened stress levels. Mindfulness involves being fully present in the real world, not just in the virtual one. To reduce stress, it is essential to set boundaries with technology and limit screen time.
Allocate specific periods during the day to disconnect from your phone, computer, and other electronic devices. Use this time to engage in mindful activities, such as taking a walk in nature, reading a book, or spending quality time with loved ones. By reducing our exposure to the constant stream of information, we can create mental space and experience greater calm and balance.
Incorporating mindfulness into our daily lives is a powerful strategy for reducing stress and nurturing overall well-being. Remember, mindfulness is a skill that improves with practice, so be patient with yourself as you embark on this journey toward a stress-free existence.
WARNING: This article describes the signs, symptoms, and statistics of mental health challenges, particularly suicide, which may be triggering or unsuitable for some readers. Reader discretion advised.
The United States is currently experiencing a mental health crisis. The isolation and confusion of the recent pandemic brought to light an astounding number of people living with depression, anxiety, and other mental health and substance use challenges. While many of these people have been dealing with these challenges since before the pandemic, the sheer scope of the crisis has been brought into sharper focus since the onset of COVID-19.
One of the most difficult mental health issues to talk about is suicide. For many people who struggle with suicidal thoughts or for the families of those who die by suicide, it can be very painful and stigmatizing to discuss. Even for those outside those two groups, suicide is often a taboo subject.
Supporting someone during a mental health challenge is just as important as supporting them during a physical challenge. By working together, we can help reduce the stigma of mental illness. (Photo source: UF/IFAS File Photo)
According to the Centers for Disease Control and Prevention (CDC), the overall suicide rate in the U.S. decreased 3% during the pandemic despite the fact that calls to suicide hotlines went up nearly 800%. For me, what this shows is that when people suffering from suicidal ideation reach out to the resources available to them, they improve their chances for a better outcome.
The National Alliance on Mental Illness (NAMI) shares these statistics on their website: 79% of all people who die by suicide are male; suicide is the second leading cause of death among people aged 10-34 and the 12th leading cause of death overall in the U.S.; 18.8% of high school students and 11.3% of young adults aged 18-25 experience suicidal ideation each year.
When a person dies by or attempts suicide, those left behind often claim they did not see it coming, that they had no idea their loved one was having suicidal thoughts. In many cases, the person experiencing suicidal ideation conceals their thoughts and feelings from those around them. However, there are certain warning signs that may be observed in people experiencing suicidal thoughts.
The American Foundation for Suicide Prevention (AFSP) lists the following warning signs: talking about wanting to die or to kill oneself; looking for a way to kill oneself; talking about feeling hopeless or having no purpose; talking about feeling trapped or being in unbearable pain; talking about being a burden to others; increasing the use of alcohol or drugs; acting anxious, agitated, or reckless; sleeping too little or too much; withdrawing or feeling isolated; showing rage or talking about seeking revenge; and displaying extreme mood swings.
(Please note this is not an exhaustive list, but these signs may be indicators that a person may be in acute danger and may urgently need help.)
September is Suicide Prevention Awareness Month. While suicide prevention is important every day of the year, I encourage everyone to take some time this month to learn more about mental illness and suicide. Taking the time to increase your awareness will help reduce the stigma of mental illness and suicide and may allow you to support someone experiencing a mental health challenge.
If you or someone you know is experiencing a mental health crisis, please call or text 988 or text TALK to 741741.
“Stressed is just desserts spelled backwards.” When I was younger, I took this saying to heart. If I was stressed, I reached for the sweets. That instant rush of sugar to my brain provided a feeling of happiness and contentment. But it was only temporary. Once the sugar high wore off, I went back to feeling overwhelmed with stress, which just made me reach for more sweets.
It took me much too long to realize this was an endless and unhealthy cycle. Stress eating, especially stress-eating junk food, was such an ingrained habit for me, I did not even think about it having negative consequences such as weight gain and high blood sugar, both of which can be exacerbated by stress itself.
More recently, I have taken an interest in healthier coping strategies. Stress is an inevitable and integral part of our lives. We cannot avoid it. But we can seek ways to deal with it that do not add even more stress (or calories) to our body. One of the most helpful strategies I have adopted to cope with stress is to strive to live more mindfully.
Spending time in nature has been shown to decrease feelings of stress, lower blood pressure, and increase feelings of calm. (Photo source: UF/IFAS File Photo)
Mindfulness has become a bit of a buzzword over the last few years, but do not let that trick you into thinking it is just a fad. Mindfulness and everything it entails has been around for decades (even longer!). Practices such as mindful breathing, tai chi, and meditation are all part of mindfulness, which is simply an umbrella term used to describe strategies for dealing with difficult emotions, managing stress, and staying present in everyday life.
One of the things I have found most valuable in my foray into mindfulness is the ability to better recognize the signs of stress in my body. Early recognition of stress signals allows me to put one of my new mindfulness skills into practice to combat their effects. This may include simply pausing for a few moments and consciously breathing or taking a short walk in the sunshine while allowing the sounds around me, and not my stressful thoughts, to become the focus of my attention.
Another good practice for stress reduction in general is to immerse yourself in nature whenever possible. Whether that is hiking one of the many local nature trails, kayaking in the springs, or relaxing at the beach while listening to the waves, spending time in nature has been shown to alleviate stress. Even watching a brief nature video online has been shown to lower blood pressure and elicit feelings of calm.
April is Stress Awareness Month. I challenge everyone to take some time this month to really think about what stress looks like for you and how it shows up in your mind and body. How do you usually cope with it? If the answer involves over-indulgence in a substance such as food or alcohol, I urge you to try a new, healthier way to cope. Go for a walk. Focus on your breath. Even try meditation with the help of a mindfulness mobile app. It may feel weird at first, but if you keep at it, it will soon become a new healthy habit that you will reach for instead of that bag of chips.
