By: Isheka Orr, PhD Candidate, Earth and Environmental Sciences
Welcome back Graduate and Professional Jags! I hope that your winter break was filled with love, laughter, and well-needed rest. A hot topic at the start of every new year is to make resolutions. Although reflecting and making resolutions is well intended, we all can agree that the passion to do better often fades as life becomes hectic during the year. However, taking charge of your life begins with a decision and a commitment to invest in your well-being. This year let us stand on business and acknowledge that fleeting resolutions are quick fixes of the past—this year is about nurturing every dimension of your wellness to create a balanced and fulfilling life. Before I dive into the dimensions of wellness I want to tell you about a great resource that will introduce you to IUI’s multi-dimensional Wellness Framework that incorporates the pillars of wellness and guiding principles rooted in diversity, equity, and inclusion.
What Are the Dimensions of Wellness?
The 8-Dimensions of Wellness listed below can help you to take a holistic approach to improve your well-being. The dimensions of wellness are interconnected, and I have provided a brief overview of each dimension, examples, questions to ponder, and resources that can help you become the best version of yourself (in every way possible).
- Physical Wellness: This dimension entails all areas of health that relate to physical aspects of the body. This includes nutrition, substance use, exercise, weight management, disease prevention, adequate rest, and more. Ask yourself the following questions below, think of ways that you can improve in each area, and seek resources to achieve your goals.
Questions to Consider
– What area (s) of your physical well-being do you want to improve? Why?
-Where can I find resources or get help to achieve this?
-What habits will I need to change or implement?
Resources
- There are numerous resources on campus and in the community to help you with your physical wellness goals. With a rec pass ($50 per semester) you get access to the equipment and Fitness classes at NIFS, Campus Center Rec Facilities, and access to the Natatorium and Intra-mural Activities.
- In addition, there are free fitness assessments and programs available at NIFS for free for IUI students who paid their rec fee. For example, you can now sign up for an 8-week training program that starts on January 20th where you compete to get sessions with a Personal Trainer.
- Nutrition coaching is available at NIFs for an additional cost
- Free safe sex supplies can be picked up or mailed to you from the Health and Wellness Promotion
- Addiction Recovery through Health and Wellness Promotion
- IndyParks offers a range of free and paid physical and recreational activities for people of all ages
- The Indianapolis Public Library– offers many free programs and events that can help you at any stage of your journey
2. Emotional Wellness: This encompasses having skills and knowledge to understand and manage your emotions, and practice self-compassion while building resilience. This dimension of wellness is a “muscle” that I have had to be intentional on building but believe me when I say that working on this area of your life will greatly improve other areas of your life.
Questions to Consider
-Are there unresolved conflicts or negative relationships affecting my emotional health?
– How do I cope with setbacks or disappointments?
– What steps am I taking to grow emotionally and mentally?
Resources
- CAPS offers individual and Group counseling based on your needs
- TimelyCare offers free 24/7 support, access to free counselors and resources. I really love the convenience of having different counselors to choose from at your fingertips.
- Anthem has in-network therapists and counselors at a reduced cost
- Consider reading books or watching books for self-improvement in areas which you struggle in.
3. Social Wellness: This entails social connections, relationships, and personal expression that allows you to cultivate meaningful relationships and foster a sense of belonging.
Questions to Consider
– Am I comfortable expressing my feelings, needs, and boundaries?
– Do I feel supported and valued by the people in my life?
– Do I participate in activities or hobbies that allow me to connect with others?
Resources
- The Spot- Look for clubs or organizations at IUI that you share a common interest with and join.
- IndyParks-Offers a range of activities where you can meet people in the community who share your interest
- Join a faith-based group that shares your values.
- Join or volunteer for a community club or organization that shares your interests and values
4. Intellectual Wellness: This entails activities that focus on brain health and stimulation through thought-provoking and creative mental activities. You can build this muscle by playing games that stimulate the brain or taking up an hobby that requires creativity or deep thought.
Questions to Consider
-Are there skills or knowledge I want to learn that will help me in an area that I am struggling with?
– Do I make time to pursue my interests and passions? What topics, ideas, or hobbies am I curious about but haven’t explored yet?
– How comfortable am I engaging in discussions with differing perspectives?
Recommendations
- Read, watch/listen to recordings and hold conversations with topics of interest or differing perspectives
- Engage in activities that build your mental muscle
5. Spiritual Wellness: This encompasses the search for purpose and meaning in life through connecting with your values, purpose, and the world around you. This includes the belief in a higher power, but not necessarily aligned with a religion. Investing in my spiritual well-being is one of the best decisions I have ever made, and my life has changed as a result. Because of my faith, I can see the good in everyone and I have learned to love myself and others in ways that I cannot comprehend.
Questions to Consider
– Do I have regular practices (e.g., meditation, prayer, journaling, nature walks) that nurture my spirit and keep me grounded?
– How do I contribute to the greater good or feel connected to something larger than myself?
– Am I balancing my spiritual needs with other aspects of my life?
Recommendations
Join or explore different community clubs, organizations, or practices that have beliefs or values that align with yours
6. Occupational Wellness: This entails finding fulfillment and balance in your career or daily activities. We all know that Graduate and Professional school is stressful and that the lows can consume us. However, we are on a journey of transformation and one of the greatest lessons that we will learn during this season is that of implementing strategies to help us balance all that we have to do.
Questions to Consider
– Are there boundaries I need to set to ensure work/school does not overwhelm other areas of my life?
– What new skills or knowledge would I like to develop to advance my career? Where can I find resources or opportunities to develop these skills?
-Are there financial goals I need to address to feel more secure in my career?
– Does my career or intended career align with my values and long-term goals?
Recommendations
- Do an evaluation of the things in your current field or other areas of your life that bring you the most joy. Use this information to help guide your decision about potential career opportunities
- Seek advice on potential career opportunities and resources that will equip you with the skills and knowledge needed to do well. Create a mentorship network that can help you.
- Seek campus resources that can help you to develop skills. For students wanting to go in academia consider participating in the Emerging Scholars of College Instruction Program (ESCIP), Preparing Future Faculty Program (PFFP), National Center for Faculty Development and Diversity (NCFDD) and Beyond the Professoriate. Do not sleep on these resources!
7. Environmental Wellness: This pillar of wellness entails living in harmony with the environment and how the environment can create a safe, supportive space. I hold this pillar of wellness so close to my heart. Being out in nature or having a clean house creates the space for me to heal, find peace, feel safe and be present.
Questions to Consider
-How can I improve my surroundings to make them more enjoyable and healthier?
– How often do I spend time in nature, and how does it make me feel?
– How can I learn more about ways to contribute to environmental wellness?
Recommendations
- Reflect on how different environments make you feel (your home, out in nature, office, work). Find resources that will help you work through and navigate your feelings.
8. Financial Wellness: This pillar of wellness deals with managing your finances wisely and planning for future stability. Graduate school has definitely pushed me to seek knowledge on how to manage money, build credit and think about ways to safeguard my financial future.
Questions to Consider
-Based on my income, how can I create a sustainable budget to live within my means?
– Do I understand the terms and balances of my debts (e.g., loans, credit cards)?
– Do I understand the basics of investing and my current options?
Recommendations and Resources
- Educate yourself about managing, multiplying, and safeguarding your financial resources.
- IU MoneySmarts- talk to a financial expert or watch videos about different financial topics such as budgeting, understanding credit, how to build credit, mortgage, etc.
- Read Books for Edification: Ex. Get Good with Money: Ten Simple Steps to Becoming Financially Whole by Tiffany Aliche and The Black Girl’s Guide to Financial Freedom by Dr. Paris Woods are two great reads for beginners.
- Watch Videos or Listen to Podcasts that focus on Building and Managing Wealth: Ex. Clever Girl Finance, Our Rich Journey, Alux.com, Erika Kullberg, The Ramsay Show.
I hope that the questions and recommendations provided will help you to create wellness goals and implement strategies to achieve them. If you do not know how or where to start, here are two activities that I have used in the past to achieve my wellness goals
- At the start of every year, I have a vision board party with myself (feel free to include friends and family). I then look at the pillars of wellness and areas that I need to improve in. I then seek strategies that I want to implement at different times throughout the year. For example, I tend to be more mindful of my mental well-being during winter, so I seek more support and speak to my therapist more often. I am also more prone to being lethargic, so I need to block time off to be physically active while having accountability partners. I also attend group activities or schedule time with friends to work out.
- I have used IUI’s Health and Wellness Coaching which has helped me to identify different areas of my life that I am struggling with and resources that can aid me. Having a coach that checks in, encourages and holds me accountable has been very effective.
- If there is someone that is doing well in an area of life that you are doing well,
In conclusion, I urge you to consider the strategies and resources to help you crush your goals this year. All the best and know that I am rooting for you!