Holistic Wellness Guide: 8 Pillars For Empowered Wellbeing.

The term “holistic wellness” has become increasingly popular. But what does it truly mean? Let’s explore the concept of holistic wellness and its significance in our lives.

Holistic wellness is an approach that considers the whole person – body, mind, and spirit – in the pursuit of health and well-being. It is the physical, mental, spiritual, and practical utopia of the human experience. This guide will delve into the core pillars of holistic wellness and provide actionable steps to integrate this approach into your life.

What is Holistic Wellness?

Holistic wellness is the ultimate state of wholeness that can be achieved by a human being. It integrates conventional and alternative therapies to prevent and treat disease, and most importantly, to promote optimal health. This approach includes all safe and appropriate modalities of diagnosis and treatment and focuses on patient education and participation in the healing process.

The fundamental concepts of holistic wellness can be summarized as:

• a comprehensive approach to well-being that considers the interconnectedness of various aspects of life. Rather than focusing solely on physical health, holistic wellness emphasizes the importance of mental, emotional, social, and even occupational well-being.
• This approach challenges the traditional view of wellness, particularly prevalent in Western societies, where health is often equated with the absence of illness. Holistic wellness acknowledges that true well-being encompasses a sense of vitality, purpose, and fulfillment in all areas of life.
• One key reason holistic wellness is crucial is the undeniable link between our various life dimensions. Stress, for example, can have a ripple effect. Stress stemming from work can impact emotional health, which in turn, can manifest as physical ailments.
• The impact of holistic wellness extends beyond individual well-being, influencing workplace dynamics as well. When individuals thrive in all aspects of their lives, they bring more creativity, productivity, and innovation to the workplace.

Peter Shepherd pf Trans4mind says, “Health is more than diet and exercise… How you live, what you think, your attitude, and how you respond to stress are equally important. We need a holistic approach, developing our physical, emotional, mental, and spiritual abilities.“

Holistic wellness is more than just the absence of illness; it is a state of complete physical, mental, spiritual, and practical well-being. This approach to wellness recognizes that all aspects of our being are interconnected and that true well-being requires nurturing each of these elements.

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The Eight Pillars of Holistic Wellness

B.K.S. Iyengar, founder of “Iyengar Yoga”, and who was considered one of the foremost yoga gurus in the world said of the comprehensive nature of health: “Health is a state of complete harmony of the body, mind, and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open.”

1. Environmental Wellness

Engage in outdoor activities and experiences with nature. Gardening, planting trees, and preserving natural environments are hands-on ways to enhance your environmental wellness.

2. Financial Wellness

Evaluate your financial stability, income, expenses, and debts. Financial planning is crucial, especially for those with high medical expenses due to chronic conditions.

3. Occupational Wellness

Find satisfaction and fulfillment in your job. A healthy work-life balance and supportive colleagues and managers are essential for occupational wellness.

4. Intellectual Wellness

Stay curious and informed. Keeping up with research and questioning your doctor about your condition are ways to maintain intellectual wellness.

5. Physical Wellness

Nutrition: Modern diets can lead to inflammation and increased risk for various diseases. Focus on anti-inflammatory foods like fatty fish, nuts, seeds, fruits, and leafy greens.

Exercise: Regular low-impact exercises such as walking, swimming, and light jogging are beneficial. Follow the PACE guidelines to ensure safety.

Breathing Exercises: Pursed lip breathing and abdominal breathing can improve respiratory endurance, especially for those with muscle weakness.

Ann Wigmore, Founder and Inspiration for the Ann Wigmore Natural Health Institute famously underscores the power of nutrition in health. She said “The food you eat can either be the safest and most powerful form of medicine… or the slowest form of poison.”​

6. Emotional Wellness

Manage stress through emotional self-regulation and mindfulness practices. Recognizing and defining your emotions and their triggers is key to emotional wellness. Deepak Chopra connects love and health brilliantly summing up this pillar, “The use of love is to heal. When it flows without effort from the depth of the self, love creates health.”

7. Social Wellness

Engage in positive social interactions to foster a sense of belonging. Strong social networks and friendships contribute to longer, happier lives.

8. Spiritual Wellness

Nurture your spirituality in ways that make you feel grounded. This does not necessarily involve religion but focuses on personal spiritual growth.

“Keeping your body healthy is an expression of gratitude to the whole cosmos—the trees, the clouds, everything”​

Thich Nhat Hanh

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Beyond the Buzzwords: Exploring How To Achieve Holistic Wellness

Nourishing the Body and Mind:

A holistic approach to wellness emphasizes the importance of a nutritious diet and regular exercise. While a modern diet may provide protection from nutrient deficiencies, the overabundance of processed foods, refined sugars, and unhealthy fats can lead to inflammation and increase the risk of various health issues. Incorporating anti-inflammatory foods like fatty fish, nuts, seeds, fruits, leafy greens, and olive oil is crucial for maintaining optimal physical health.

Finding Balance and Managing Stress:

Emotional well-being plays a vital role in holistic wellness. Emotional self-regulation, the ability to manage emotions effectively, is key to navigating life’s challenges. Stress, a common experience that can negatively impact both physical and emotional health, can be mitigated through practices like mindfulness.

Connecting with Ourselves and Others:

Social connection is paramount to our well-being. Positive social interactions foster a sense of belonging, contributing to a longer and happier life. Spending time in meditation can help us to connect with ourselves, and taking the time to enjoy family and friends enables positive connection with others. There are also a number of support groups in the community that you may wish to explore.

Cultivating Purpose and Meaning:

Spiritual wellness is about connecting with something greater than ourselves, finding purpose and meaning in life. This aspect of wellness is deeply personal and can be nurtured through various practices like meditation, taking care of your energy system like the 7 chakras and aura, spending time in nature, or engaging in activities that align with one’s values.

Embracing Lifelong Learning and Growth:

Intellectual wellness emphasizes continuous learning and mental stimulation. Staying informed, pursuing new knowledge, and engaging in intellectually stimulating activities contribute to a sense of curiosity and fulfillment.

Finding Fulfillment in Work and Finances:

Occupational wellness involves finding satisfaction and meaning in one’s work. A healthy work-life balance is crucial, especially for individuals navigating health challenges. Financial wellness, while related to occupational well-being, focuses specifically on managing finances responsibly and achieving a sense of security.

Living in Harmony with Nature:

Environmental wellness recognizes the importance of our connection to the natural world. Spending time outdoors, gardening, or engaging in activities that promote environmental preservation can have a positive impact on both physical and mental well-being.

A Holistic Approach to Daily Life:

Integrating these eight components into daily life is key to achieving holistic wellness. This can involve incorporating practices like mindfulness, exercise, healthy eating, and nurturing meaningful relationships. Dr. Govindarajan provides a sample daily routine that exemplifies how to incorporate these elements into everyday life.

“The soul always knows what to do to heal itself. The challenge is to silence the mind”

Caroline Myss

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The Value of Holistic Wellness Pillars

All 8 pillars of holistic wellness are essential, but the amount you require of each will be dependent on your unique circumstances, likes, wishes, desires and needs. Below we look at each pillar and how it interacts and supports the others:

1. Environmental Wellness

Interaction: Spending time in nature can reduce stress (emotional wellness), improve physical health through outdoor activities (physical wellness), and provide a sense of peace and connection (spiritual wellness).

Relative Importance: This pillar is critical for those living in urban areas with limited natural spaces. It offers a vital break from the hustle and bustle, the pollutants, and daily stressors.

2. Financial Wellness

Interaction: Financial stability reduces stress (emotional wellness), enhances the ability to afford healthy foods and healthcare (physical wellness), and contributes to occupational wellness by reducing job-related financial pressures.

Relative Importance: Extremely important for those with chronic conditions or high medical expenses.

3. Occupational Wellness.

Interaction: Job satisfaction and a healthy work-life balance can improve emotional wellness and reduce stress. A fulfilling job can stimulate intellectual wellness and provide a sense of purpose (spiritual wellness).

Relative Importance: Particularly vital for those who spend a significant portion of their day at work. Enjoying your job, and finding fulfillment, has an influence on your overall life satisfaction.

4. Intellectual Wellness

Interaction: Continuous learning and intellectual engagement can reduce the risk of cognitive decline (physical wellness) and provide a sense of accomplishment (emotional wellness). It also encourages questioning and understanding, which is beneficial for occupational wellness, Social Wellness and personal health, contributing to holistic wellness.

Relative Importance: Essential for maintaining cognitive health and a sense of curiosity.

5. Physical Wellness

Interaction: Good physical health underpins emotional stability, intellectual sharpness, and the ability to engage in social and occupational activities. Nutrition and exercise are fundamental in preventing disease and enhancing life quality.

“The doctor of the future will give no medicine but will instruct his patients in the care of the human frame, in diet, and in the cause and prevention of disease”​

Thomas Edison

Relative Importance: Often considered a foundation for other components, as poor physical health can impede all other wellness pillars.

6. Emotional Wellness

Interaction: Emotional regulation can improve relationships (social wellness), reduce stress (physical wellness), and enhance job satisfaction (occupational wellness). Mindfulness practices also support spiritual wellness.

Relative Importance: Crucial for mental health and resilience, impacting all other areas of life.

7. Social Wellness

Interaction: Positive social interactions provide emotional support, reduce stress (emotional wellness), and can encourage physical activities and healthy habits (physical wellness). Social networks also offer intellectual stimulation and occupational networking.

Relative Importance: Key for those who thrive on social connections and support systems.

8. Spiritual Wellness

Interaction: A strong spiritual foundation can provide emotional stability, reduce stress (emotional wellness), and offer a sense of purpose (intellectual wellness). It often encourages practices that promote physical health, like meditation and yoga.

Relative Importance: For many, it’s a core element that provides meaning and direction, impacting all other pillars.

Ultimately, holistic wellness is an ongoing journey of self-discovery and growth. By embracing each of these eight components, individuals can move towards a state of greater wholeness, balance, and well-being.

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Achieving Holistic Wellness: A Journey Towards Wholeness

Achieving holistic wellness is an ongoing journey. Creating a plan to help support your journey can make a daunting process easier to manage as it breaks it down into small, manageable steps.

The following is an example of a balanced, manageable holistic wellness plan that integrates physical, emotional, social, spiritual, intellectual, financial, occupational, and environmental wellness, and is tailored to suit a busy lifestyle.

Holistic Wellness Daily Routine

Morning (6:00 AM – 8:00 AM)

1. Wake Up and Meditate (10 minutes)
   • Practice mindfulness meditation to start the day with calm and clarity.
   • Focus on deep breathing and gratitude.
2. Exercise (20-30 minutes)
   • Engage in light exercises like stretching, yoga, or a quick walk outside.
   • Include the children if possible to combine family time and physical activity.
3. Healthy Breakfast
   • Prepare an anti-inflammatory breakfast with whole grains, fruits, and healthy fats (e.g., oatmeal with berries and nuts).
   • Involve children in preparing breakfast to make it a bonding activity.

Midday (12:00 PM – 1:00 PM)

1. Lunch Break
   • Eat a balanced meal rich in proteins and vegetables.
   • Take a brief walk outside if possible to refresh and rejuvenate.
2. Mindful Minutes (5-10 minutes)
   • Practice quick mindfulness or breathing exercises to manage stress and reset focus.

Afternoon (3:00 PM – 4:00 PM)

1. Work-Life Balance Check
   • Schedule 5 minutes to review tasks and prioritize important ones.
   • Delegate or postpone non-essential tasks to reduce overwhelm.

Evening (6:00 PM – 8:00 PM)

1. Family Dinner
   • Prepare and enjoy a healthy, anti-inflammatory meal together.
   • Encourage conversation and connection during mealtime.
2. Outdoor Family Activity (30 minutes)
   • Spend time outdoors with the children, engaging in simple activities like playing in the yard, walking, or gardening.

Night (9:00 PM – 10:00 PM)

1. Unwind Time
   • Spend 15-20 minutes painting or engaging in a creative activity.
   • This personal time can involve any non-stimulating activity that brings you pleasure, it helps you relax and nurture your connection to yourself.
2. Bedtime Routine
   • Practice a calming bedtime routine with the children.
   • Ensure everyone gets a good night’s sleep by tucking into bed, reading a book or sharing stories.

Holistic Wellness Weekend Routine

Saturday/Sunday:

1. Nature Outing
   • Plan a family outing in nature (e.g., park, hiking trail, beach).
   • You can choose any activity that combines spending time outdoors with family bonding time.
2. Personal Time (minimum of 1 hour)
   • Schedule a minimum of one hour for personal relaxation and creative activities without interruptions. If in a relationship make plans that allow each of you to take the allotted time to yourselves, and where possible additional time to do the things you enjoy as a couple. If single with children its time to enlist the support of family and friends to ensure you have time that is just for you.
   • Engage in painting or any other hobby that brings joy and relaxation.

Monthly Routine

Every Month Schedule A Wellness Check-In:

1. Review and Adjust Wellness Plan
   • Reflect on what’s working and what needs adjustment.
   • Set small, achievable wellness goals for the upcoming month.

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Additional Wellness Tips, Tricks and Ideas

The following are some other ideas you could add to your plan. They are simple and easy to achieve and work wonders for your holistic wellness.

Emotional Wellness:

• Use a journal to express thoughts and feelings.
• Practice gratitude by writing down three things she’s grateful for each day.
• Practice Mindfulness: Engage in mindfulness exercises, like meditation, to manage stress and regulate emotions.

Social Wellness:

• Schedule regular catch-ups with friends, even if virtual, to maintain social connections.
• Connect with Others: Seek support groups or communities, especially those related to specific health conditions, to foster social connections.
• Nurture Relationships: Invest time in building and maintaining healthy, supportive relationships, which play a vital role in overall well-being.
• Make Time for Enjoyment: Engage in activities that bring joy and spark creativity to enhance overall holistic wellness and even work performance.

Occupational Wellness:

• Communicate with your employer if workload is an issue, don’t assume the boss doesn’t want to know. Many work spaces now have policies that enable flexible start and finish times, and post Covid-19 most have enabled the possibility of flexible working arrangements.
• Practice time management techniques to balance work and family responsibilities effectively.
• Strive for Work-Life Harmony: Create a healthy balance between work responsibilities and personal life, setting boundaries and prioritizing well-being.

Financial Wellness:

• Create a simple budget to manage household expenses and plan for future financial needs.
• Look for ways to save money on everyday items and involve the family in budgeting activities.

Environmental Wellness:

• Create a small garden or indoor plant area to enhance the home environment.
• Encourage children to participate in eco-friendly activities like recycling and gardening.
• Connect with Nature: Spend time outdoors, engage in nature-based activities, and support environmental sustainability.

Intellectual Wellness:

• Consider Coaching: Seek guidance from a wellness practitioner, therapist, or coach to gain personalized insights into areas for improvement.
• Stay Open-Minded: Explore new activities and practices that promote well-being, even if they seem unfamiliar.
• Engage in Lifelong Learning: Pursue intellectual growth through reading, learning new skills, and engaging in intellectually stimulating activities.

Physical Wellness:

• Prioritize Rest: Incorporate adequate rest into your daily routine to improve effectiveness, creativity, and overall well-being.
• Recognize the Mind-Body Connection: Engage in regular physical activity, prioritize sleep, and nourish your body with a balanced diet to enhance both physical and mental well-being.

Spiritual Wellness:

• Take the time to explore your spirituality, in whatever way it manifests for you. For some this will be faith based, others may pursue knowledge through learning, and for others it may be meditation, energy work or simply being at one with nature and themselves.
• Spirituality is not a pillar to force, nor one that you need to work out, or tick off your list. Let your spirituality arise within you, at its own time and in your own way.,

By embracing the principles and pillars of holistic wellness and then planning proactive steps to achieve your goals, you enable all that is needed to cultivate a balanced, fulfilling, and meaningful life.