{"id":44,"date":"2021-04-12T12:46:23","date_gmt":"2021-04-12T16:46:23","guid":{"rendered":"https:\/\/opentextbc.ca\/capacitytoconnect\/chapter\/mental-wellness\/"},"modified":"2022-12-13T18:57:33","modified_gmt":"2022-12-13T23:57:33","slug":"mental-wellness","status":"publish","type":"chapter","link":"https:\/\/opentextbc.ca\/capacitytoconnect\/chapter\/mental-wellness\/","title":{"raw":"Mental Wellness","rendered":"Mental Wellness"},"content":{"raw":"<div class=\"textbox\">This section describes what mental health is and introduces the Wellness Wheel, which is a model based on Indigenous holistic perspectives of wellness. The Wellness Wheel is available as a PDF. See <a class=\"internal\" href=\"\/capacitytoconnect\/back-matter\/wellness-wheel\/\">Handout 1: Wellness Wheel<\/a>.<\/div>\r\n<div class=\"h5p\">[h5p id=\"3\"]\r\n<em>These slides are available for use with this section of the presentation. For information about downloading presentation slides, see <a class=\"internal\" href=\"\/capacitytoconnect\/front-matter\/introduction\/\">Introduction.<\/a><\/em><\/div>\r\n<h1>What Is Mental Health and Wellness?<\/h1>\r\n<div class=\"pdf\"><img class=\"aligncenter wp-image-154\" src=\"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide8.jpg\" alt=\"\" width=\"500\" height=\"281\" \/><\/div>\r\n<div class=\"textbox textbox--exercises\"><header class=\"textbox__header\">\r\n<p class=\"textbox__title\">Brainstorming Activity<\/p>\r\n\r\n<\/header>\r\n<div class=\"textbox__content\">\r\n\r\nTo open, ask people to jot down what they think of when they think of mental health and wellness. (If online, ask people to add one or two thoughts into chat.) Ask people to briefly share.\r\n\r\n<\/div>\r\n<\/div>\r\n<div class=\"pdf\"><img class=\"aligncenter wp-image-155\" src=\"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide9.jpg\" alt=\"\" width=\"500\" height=\"281\" \/><\/div>\r\nThe Public Health Agency of Canada defines <em>mental health<\/em> as \"the capacity of every individual to feel, think, and act in ways that enhance their ability to enjoy life and deal with challenges. It is a positive sense of emotional and spiritual well-being that respects the importance of culture, equity, social justice, interconnections, and personal dignity.\"[footnote]Public Health Agency of Canada. (n.d.). Mental health and wellness. https:\/\/cbpp-pcpe.phac-aspc.gc.ca\/public-health-topics\/mental-health-and-wellness[\/footnote]\r\n\r\nMental health is essential to overall health and influenced by the many different factors. We can all work to restore our mental health and wellness.\r\n<h1>Wellness Wheel<\/h1>\r\n<div class=\"pdf\"><img class=\"aligncenter wp-image-156\" src=\"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide10.jpg\" alt=\"\" width=\"500\" height=\"281\" \/><\/div>\r\nThe Wellness Wheel aligns with Indigenous traditional practices that view individuals holistically, recognizing that wellness means being in a state of balance with the physical, emotional, academic\/career, social, creative, spiritual, environmental, financial, and intellectual aspects of your life.\r\n\r\nThe Wellness Wheel is not a static concept, but a way of viewing the many dimensions that support wellness. There are things we can all do as individuals to improve our own mental health and well-being, and how we manage our wellness is an ongoing reflective practice.\r\n\r\nThe Wellness Wheel helps us to see what aspects might be falling in and out of balance in our lives. We can try our best to be flexible and respond to aspects of well-being that may need additional care or attention. Using the concepts in the Wellness Wheel can help us visualize our journey and assist in not only mitigating stressful circumstances, but also in recognizing areas of our lives in which we are thriving.\r\n<h2>Dimensions of the Wellness Wheel<\/h2>\r\n<div class=\"h5p\"><em>Click on the + signs in the Wellness Wheel for more information about each of the dimensions.<\/em>\r\n[h5p id=\"4\"]<\/div>\r\n<div class=\"pdf\">\r\n\r\n<img class=\"aligncenter wp-image-138\" src=\"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/wheel-scaled-1.jpg\" alt=\"dimensions of wellness. image described by the following text\" width=\"700\" height=\"700\" \/>\r\n\r\nThe following dimensions make up this Wellness Wheel:\r\n\r\n<strong>Physical wellness<\/strong>: Taking care of your body through physical activity, nutrition, sleep, and mental well-being. For example:\r\n<ul>\r\n \t<li>Engage in some form of physical activity every day for at least 30 minutes<\/li>\r\n \t<li>Eat a variety of healthy foods<\/li>\r\n \t<li>Get an adequate amount of sleep every night (7\u20139 hours)<\/li>\r\n<\/ul>\r\n<strong>Emotional wellness:<\/strong> Making time to relax, reduce stress, and take care of yourself. Paying attention to both positive and negative feelings and understanding how to handle these emotions. For example:\r\n<ul>\r\n \t<li>Practice mindfulness<\/li>\r\n \t<li>Start a gratitude journal<\/li>\r\n \t<li>Pay attention to self-talk and shift toward positive self-talk<\/li>\r\n \t<li>Track emotions daily to look for patterns and possible triggers<\/li>\r\n<\/ul>\r\n<strong>Academic\/career wellness<\/strong>: Expanding your knowledge and creating strategies to support continued learning. For example:\r\n<ul>\r\n \t<li>Set up academic goals<\/li>\r\n \t<li>Create a study schedule and plan ahead<\/li>\r\n \t<li>Connect with a mentor to further your understanding of career ideas<\/li>\r\n \t<li>Review your short- and long-term career goals regularly to make sure you are on track<\/li>\r\n<\/ul>\r\n<strong>Social wellness<\/strong>: Taking care of your relationships and society by building healthy, nurturing, and supportive relationships and fostering a genuine connection with those around you. For example:\r\n<ul>\r\n \t<li>Make an effort to keep in touch with individuals who are supportive<\/li>\r\n \t<li>Practice active listening skills<\/li>\r\n \t<li>Join a club or an organization to meet new people<\/li>\r\n \t<li>Be mindful of commitments you make \u2013 know your limitations (don\u2019t spread yourself too thin)<\/li>\r\n<\/ul>\r\n<strong>Creative wellness<\/strong>: Valuing and actively participating in arts and cultural experiences as a means to understand and appreciate the surrounding world. For example:\r\n<ul>\r\n \t<li>Play an instrument or make music<\/li>\r\n \t<li>Engage in the visual arts<\/li>\r\n \t<li>Try creative writing<\/li>\r\n \t<li>Engage in creativity through movement (dance)<\/li>\r\n<\/ul>\r\n<strong>Spiritual wellness<\/strong>: Taking care of your values and beliefs and creating purpose in your life. For example:\r\n<ul>\r\n \t<li>Volunteer<\/li>\r\n \t<li>Meditate<\/li>\r\n \t<li>Express gratitude<\/li>\r\n \t<li>Practice forgiveness and compassion for yourself and others<\/li>\r\n<\/ul>\r\n<strong>Environmental wellness<\/strong>: Taking care of what is around you. Living in harmony with the Earth by taking action to protect it and respecting nature and all species. For example:\r\n<ul>\r\n \t<li>Spend time in nature<\/li>\r\n \t<li>When possible, travel by walking, riding your bike, or taking public transportation<\/li>\r\n \t<li>Recycle and compost<\/li>\r\n \t<li>Use reusable water bottles and shopping bags<\/li>\r\n<\/ul>\r\n<strong>Financial wellness<\/strong>: Learning how to successfully manage finances to be financially responsible and independent. For example:\r\n<ul>\r\n \t<li>Create and maintain a budget<\/li>\r\n \t<li>Pay your bills on time<\/li>\r\n \t<li>Pack your lunch to limit how often you eat out<\/li>\r\n \t<li>Meal plan before grocery shopping<\/li>\r\n<\/ul>\r\n<strong>Intellectual wellness<\/strong>: Being open to exploring new concepts, gaining new skills, and seeking creative and stimulating activities. For example:\r\n<ul>\r\n \t<li>Try a new activity at school or in the community<\/li>\r\n \t<li>Explore things that you are curious about<\/li>\r\n \t<li>Read and write for pleasure<\/li>\r\n<\/ul>\r\n<\/div>\r\n<h1>Resilience<\/h1>\r\n<div class=\"pdf\"><img class=\"aligncenter wp-image-157\" src=\"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide12.jpg\" alt=\"\" width=\"500\" height=\"281\" \/><\/div>\r\nResilience means being able to adapt to life\u2019s challenges and setbacks. When something is out of balance in our lives or we\u2019re experiencing stress, resilience helps us to shift back toward balance and mental wellness. It\u2019s the ability to adapt to difficult situations and it can help protect us from various mental health issues, such as depression and anxiety. Resilience isn\u2019t about avoiding or ignoring challenges in life; rather, it\u2019s noticing when stress appears and taking proactive steps to manage the stress and pressure.\r\n\r\nThe Wellness Wheel can help us recognize what might be causing stress or pressure in our lives. It also reminds us of our own resilience and strengths; while we may be struggling in one area, we may be doing well in many other areas.\r\n<div class=\"textbox textbox--examples\"><header class=\"textbox__header\">\r\n<p class=\"textbox__title\">Traditional Healing Practices<\/p>\r\n\r\n<\/header>\r\n<div class=\"textbox__content\">\r\n\r\nIn many Indigenous cultures across Turtle Island (what we now call North America), Indigenous Peoples have used natural resources as a source of healing and ceremonial medicine since time began. These traditional healing practices are ways many Indigenous people restore balance and build resilience.\r\n\r\nBelow is one perspective on maintaining balance and wellness from Kwakwa\u0331ka\u0331'wakw culture. You can share this with your group or consider reaching out to Indigenous Elders or Knowledge Keepers in your community to learn more about local traditional healing practices that you could share with participants.\r\n\r\n<em>In my culture, we use the roots of a yarrow plant steeped in hot water to make tea to soothe stomachaches, headaches, colds, and diarrhea. We steam cedar branches in a pot on the stove to help with respiratory distress. We burn sage to smudge and cleanse ourselves, our space, or items of negative energies or spirits. When we have painful or negative emotions or when grief, sadness, or loss overwhelms us, we are taught to go back to the land, to go back to the water, to reconnect with the universe\u2019s life force. Doing this through ceremony can be simple or elaborate; we can do this in private or within a trusted community.<\/em>\r\n\r\n<em>One way we refer to these medicines is as helpers. Water is a common helper many people use, going to a natural body of water and submerging themselves entirely so the water cleanses them head to toe. If you do not have access to natural bodies of water, stand in the shower \u2013 not a bath that you soak in, but a shower to let the water run over you. This can be a time to speak to your helper and share with it your burdens; tell it what is weighing you down and ask for the help you need, allowing all the negativity to flow off you with the water. End with words of gratitude for the support of that helper.<\/em>\r\n\r\n<em>As each Indigenous community has its own sacred connections to its territory and the medicines and plants that thrive there, we encourage you to seek out Knowledge Keepers in your area to learn more. Observe protocol by approaching the Elder or Knowledge Keeper with deep respect and an offering of tobacco (loose tobacco as it comes in the pouch from any general store is sufficient) while asking them to share with you what their traditional helpers may be. Not all ceremonial or cultural knowledge can be shared freely with people outside the community, as some sacred knowledge is kept for the community alone. But what can be shared will be shared with a good heart, as it helps all peoples come together in harmony.<\/em>\r\n\r\n\u2014Jewell Gillies is Musgamagw Dzawada'enuxw of the Kwakwa\u0331ka\u0331'wakw Nation (Ukwana\u2019lis, Kingcome Inlet, B.C.).\r\n\r\n<\/div>\r\n<\/div>\r\n<div class=\"pdf\"><img class=\"aligncenter wp-image-158\" src=\"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide13.jpg\" alt=\"\" width=\"500\" height=\"281\" \/><\/div>\r\n<div class=\"textbox textbox--exercises\"><header class=\"textbox__header\">\r\n<p class=\"textbox__title\">Small Group Activity<\/p>\r\n\r\n<\/header>\r\n<div class=\"textbox__content\">\r\n\r\nDivide the participants into small groups and ask each group to consider one or more aspects of the Wellness Wheel to discuss:\r\n<ul>\r\n \t<li>What stressors might fall under this part of the wheel?<\/li>\r\n \t<li>How might students behave when they are facing these stressors?<\/li>\r\n \t<li>What strengths and resilience might students show?<\/li>\r\n \t<li>Come back and debrief. Some responses may include:\r\n<ul>\r\n \t<li>Moving<\/li>\r\n \t<li>Adjusting to university<\/li>\r\n \t<li>Exams<\/li>\r\n \t<li>Financial pressure<\/li>\r\n \t<li>Difficulty finding child care<\/li>\r\n \t<li>Break-up with a partner or argument with a friend<\/li>\r\n \t<li>Loneliness or isolation<\/li>\r\n \t<li>Job interview<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<\/div>\r\n<\/div>\r\n<h3>Text Attributions<\/h3>\r\n<ul>\r\n \t<li>This chapter is original text by Jewell Gillies and Barbara Johnston. Added \u201cMental Wellness,\u201d \u201cWellness Wheel,\u201d \u201cResilience,\u201d \u201cTraditional Healing Practices,\u201d \u201cSmall Group Activity.\u201d\u00a0 <a href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY 4.0 license.<\/a><\/li>\r\n \t<li>\u201cDimensions of the Wellness Wheel\u201d text adapted from Okanagan College, (n.d.), <em>Wellness peer ambassador handbook<\/em>. Kelowna, B.C.: Okanagan College. <a href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY 4.0 license<\/a>.<\/li>\r\n<\/ul>\r\n<h3>Media Attributions<\/h3>\r\n<ul>\r\n \t<li>Wellness Wheel \u00a9 Jewell Gillies and Amy Haagsma (designer) is licensed under a <a href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY 4.0<\/a> license. All icons licensed as <a href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY 4.0<\/a> \u00bb yoga by zidney from the Noun Project | heart rate by Naufal Hudallah from the Noun Project | Book by Studio TROISQUATRE from the Noun Project | Gears by Gregor Cresnar from the Noun Project | Lotus by Brad Avison from the Noun Project | landscape by Creative Stall from the Noun Project | forest by Creative Stall from the Noun Project | Sea Sunset by Creative Stall from the Noun Project | Park by Creative Stall from the Noun Project | gaining by Alice Design from the Noun Project | Tree by Brian Hurshman from the Noun Project.<\/li>\r\n<\/ul>","rendered":"<div class=\"textbox\">This section describes what mental health is and introduces the Wellness Wheel, which is a model based on Indigenous holistic perspectives of wellness. The Wellness Wheel is available as a PDF. See <a class=\"internal\" href=\"\/capacitytoconnect\/back-matter\/wellness-wheel\/\">Handout 1: Wellness Wheel<\/a>.<\/div>\n<div class=\"h5p\">\n<div id=\"h5p-3\">\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-3\" class=\"h5p-iframe\" data-content-id=\"3\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"BCcampus, Capacity to Connect: Supporting Students\u2019 Mental Health and Wellness (Mental Wellness)\"><\/iframe><\/div>\n<\/div>\n<p><em>These slides are available for use with this section of the presentation. For information about downloading presentation slides, see <a class=\"internal\" href=\"\/capacitytoconnect\/front-matter\/introduction\/\">Introduction.<\/a><\/em><\/div>\n<h1>What Is Mental Health and Wellness?<\/h1>\n<div class=\"pdf\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-154\" src=\"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide8.jpg\" alt=\"\" width=\"500\" height=\"281\" srcset=\"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide8.jpg 1280w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide8-300x169.jpg 300w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide8-1024x576.jpg 1024w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide8-768x432.jpg 768w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide8-65x37.jpg 65w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide8-225x127.jpg 225w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide8-350x197.jpg 350w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/div>\n<div class=\"textbox textbox--exercises\">\n<header class=\"textbox__header\">\n<p class=\"textbox__title\">Brainstorming Activity<\/p>\n<\/header>\n<div class=\"textbox__content\">\n<p>To open, ask people to jot down what they think of when they think of mental health and wellness. (If online, ask people to add one or two thoughts into chat.) Ask people to briefly share.<\/p>\n<\/div>\n<\/div>\n<div class=\"pdf\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-155\" src=\"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide9.jpg\" alt=\"\" width=\"500\" height=\"281\" srcset=\"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide9.jpg 1280w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide9-300x169.jpg 300w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide9-1024x576.jpg 1024w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide9-768x432.jpg 768w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide9-65x37.jpg 65w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide9-225x127.jpg 225w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide9-350x197.jpg 350w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/div>\n<p>The Public Health Agency of Canada defines <em>mental health<\/em> as &#8220;the capacity of every individual to feel, think, and act in ways that enhance their ability to enjoy life and deal with challenges. It is a positive sense of emotional and spiritual well-being that respects the importance of culture, equity, social justice, interconnections, and personal dignity.&#8221;<a class=\"footnote\" title=\"Public Health Agency of Canada. (n.d.). Mental health and wellness. https:\/\/cbpp-pcpe.phac-aspc.gc.ca\/public-health-topics\/mental-health-and-wellness\" id=\"return-footnote-44-1\" href=\"#footnote-44-1\" aria-label=\"Footnote 1\"><sup class=\"footnote\">[1]<\/sup><\/a><\/p>\n<p>Mental health is essential to overall health and influenced by the many different factors. We can all work to restore our mental health and wellness.<\/p>\n<h1>Wellness Wheel<\/h1>\n<div class=\"pdf\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-156\" src=\"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide10.jpg\" alt=\"\" width=\"500\" height=\"281\" srcset=\"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide10.jpg 1280w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide10-300x169.jpg 300w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide10-1024x576.jpg 1024w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide10-768x432.jpg 768w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide10-65x37.jpg 65w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide10-225x127.jpg 225w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide10-350x197.jpg 350w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/div>\n<p>The Wellness Wheel aligns with Indigenous traditional practices that view individuals holistically, recognizing that wellness means being in a state of balance with the physical, emotional, academic\/career, social, creative, spiritual, environmental, financial, and intellectual aspects of your life.<\/p>\n<p>The Wellness Wheel is not a static concept, but a way of viewing the many dimensions that support wellness. There are things we can all do as individuals to improve our own mental health and well-being, and how we manage our wellness is an ongoing reflective practice.<\/p>\n<p>The Wellness Wheel helps us to see what aspects might be falling in and out of balance in our lives. We can try our best to be flexible and respond to aspects of well-being that may need additional care or attention. Using the concepts in the Wellness Wheel can help us visualize our journey and assist in not only mitigating stressful circumstances, but also in recognizing areas of our lives in which we are thriving.<\/p>\n<h2>Dimensions of the Wellness Wheel<\/h2>\n<div class=\"h5p\"><em>Click on the + signs in the Wellness Wheel for more information about each of the dimensions.<\/em><\/p>\n<div id=\"h5p-4\">\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-4\" class=\"h5p-iframe\" data-content-id=\"4\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"Dimensions of Wellness\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"pdf\">\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-138\" src=\"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/wheel-scaled-1.jpg\" alt=\"dimensions of wellness. image described by the following text\" width=\"700\" height=\"700\" \/><\/p>\n<p>The following dimensions make up this Wellness Wheel:<\/p>\n<p><strong>Physical wellness<\/strong>: Taking care of your body through physical activity, nutrition, sleep, and mental well-being. For example:<\/p>\n<ul>\n<li>Engage in some form of physical activity every day for at least 30 minutes<\/li>\n<li>Eat a variety of healthy foods<\/li>\n<li>Get an adequate amount of sleep every night (7\u20139 hours)<\/li>\n<\/ul>\n<p><strong>Emotional wellness:<\/strong> Making time to relax, reduce stress, and take care of yourself. Paying attention to both positive and negative feelings and understanding how to handle these emotions. For example:<\/p>\n<ul>\n<li>Practice mindfulness<\/li>\n<li>Start a gratitude journal<\/li>\n<li>Pay attention to self-talk and shift toward positive self-talk<\/li>\n<li>Track emotions daily to look for patterns and possible triggers<\/li>\n<\/ul>\n<p><strong>Academic\/career wellness<\/strong>: Expanding your knowledge and creating strategies to support continued learning. For example:<\/p>\n<ul>\n<li>Set up academic goals<\/li>\n<li>Create a study schedule and plan ahead<\/li>\n<li>Connect with a mentor to further your understanding of career ideas<\/li>\n<li>Review your short- and long-term career goals regularly to make sure you are on track<\/li>\n<\/ul>\n<p><strong>Social wellness<\/strong>: Taking care of your relationships and society by building healthy, nurturing, and supportive relationships and fostering a genuine connection with those around you. For example:<\/p>\n<ul>\n<li>Make an effort to keep in touch with individuals who are supportive<\/li>\n<li>Practice active listening skills<\/li>\n<li>Join a club or an organization to meet new people<\/li>\n<li>Be mindful of commitments you make \u2013 know your limitations (don\u2019t spread yourself too thin)<\/li>\n<\/ul>\n<p><strong>Creative wellness<\/strong>: Valuing and actively participating in arts and cultural experiences as a means to understand and appreciate the surrounding world. For example:<\/p>\n<ul>\n<li>Play an instrument or make music<\/li>\n<li>Engage in the visual arts<\/li>\n<li>Try creative writing<\/li>\n<li>Engage in creativity through movement (dance)<\/li>\n<\/ul>\n<p><strong>Spiritual wellness<\/strong>: Taking care of your values and beliefs and creating purpose in your life. For example:<\/p>\n<ul>\n<li>Volunteer<\/li>\n<li>Meditate<\/li>\n<li>Express gratitude<\/li>\n<li>Practice forgiveness and compassion for yourself and others<\/li>\n<\/ul>\n<p><strong>Environmental wellness<\/strong>: Taking care of what is around you. Living in harmony with the Earth by taking action to protect it and respecting nature and all species. For example:<\/p>\n<ul>\n<li>Spend time in nature<\/li>\n<li>When possible, travel by walking, riding your bike, or taking public transportation<\/li>\n<li>Recycle and compost<\/li>\n<li>Use reusable water bottles and shopping bags<\/li>\n<\/ul>\n<p><strong>Financial wellness<\/strong>: Learning how to successfully manage finances to be financially responsible and independent. For example:<\/p>\n<ul>\n<li>Create and maintain a budget<\/li>\n<li>Pay your bills on time<\/li>\n<li>Pack your lunch to limit how often you eat out<\/li>\n<li>Meal plan before grocery shopping<\/li>\n<\/ul>\n<p><strong>Intellectual wellness<\/strong>: Being open to exploring new concepts, gaining new skills, and seeking creative and stimulating activities. For example:<\/p>\n<ul>\n<li>Try a new activity at school or in the community<\/li>\n<li>Explore things that you are curious about<\/li>\n<li>Read and write for pleasure<\/li>\n<\/ul>\n<\/div>\n<h1>Resilience<\/h1>\n<div class=\"pdf\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-157\" src=\"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide12.jpg\" alt=\"\" width=\"500\" height=\"281\" srcset=\"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide12.jpg 1280w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide12-300x169.jpg 300w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide12-1024x576.jpg 1024w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide12-768x432.jpg 768w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide12-65x37.jpg 65w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide12-225x127.jpg 225w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide12-350x197.jpg 350w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/div>\n<p>Resilience means being able to adapt to life\u2019s challenges and setbacks. When something is out of balance in our lives or we\u2019re experiencing stress, resilience helps us to shift back toward balance and mental wellness. It\u2019s the ability to adapt to difficult situations and it can help protect us from various mental health issues, such as depression and anxiety. Resilience isn\u2019t about avoiding or ignoring challenges in life; rather, it\u2019s noticing when stress appears and taking proactive steps to manage the stress and pressure.<\/p>\n<p>The Wellness Wheel can help us recognize what might be causing stress or pressure in our lives. It also reminds us of our own resilience and strengths; while we may be struggling in one area, we may be doing well in many other areas.<\/p>\n<div class=\"textbox textbox--examples\">\n<header class=\"textbox__header\">\n<p class=\"textbox__title\">Traditional Healing Practices<\/p>\n<\/header>\n<div class=\"textbox__content\">\n<p>In many Indigenous cultures across Turtle Island (what we now call North America), Indigenous Peoples have used natural resources as a source of healing and ceremonial medicine since time began. These traditional healing practices are ways many Indigenous people restore balance and build resilience.<\/p>\n<p>Below is one perspective on maintaining balance and wellness from Kwakwa\u0331ka\u0331&#8217;wakw culture. You can share this with your group or consider reaching out to Indigenous Elders or Knowledge Keepers in your community to learn more about local traditional healing practices that you could share with participants.<\/p>\n<p><em>In my culture, we use the roots of a yarrow plant steeped in hot water to make tea to soothe stomachaches, headaches, colds, and diarrhea. We steam cedar branches in a pot on the stove to help with respiratory distress. We burn sage to smudge and cleanse ourselves, our space, or items of negative energies or spirits. When we have painful or negative emotions or when grief, sadness, or loss overwhelms us, we are taught to go back to the land, to go back to the water, to reconnect with the universe\u2019s life force. Doing this through ceremony can be simple or elaborate; we can do this in private or within a trusted community.<\/em><\/p>\n<p><em>One way we refer to these medicines is as helpers. Water is a common helper many people use, going to a natural body of water and submerging themselves entirely so the water cleanses them head to toe. If you do not have access to natural bodies of water, stand in the shower \u2013 not a bath that you soak in, but a shower to let the water run over you. This can be a time to speak to your helper and share with it your burdens; tell it what is weighing you down and ask for the help you need, allowing all the negativity to flow off you with the water. End with words of gratitude for the support of that helper.<\/em><\/p>\n<p><em>As each Indigenous community has its own sacred connections to its territory and the medicines and plants that thrive there, we encourage you to seek out Knowledge Keepers in your area to learn more. Observe protocol by approaching the Elder or Knowledge Keeper with deep respect and an offering of tobacco (loose tobacco as it comes in the pouch from any general store is sufficient) while asking them to share with you what their traditional helpers may be. Not all ceremonial or cultural knowledge can be shared freely with people outside the community, as some sacred knowledge is kept for the community alone. But what can be shared will be shared with a good heart, as it helps all peoples come together in harmony.<\/em><\/p>\n<p>\u2014Jewell Gillies is Musgamagw Dzawada&#8217;enuxw of the Kwakwa\u0331ka\u0331&#8217;wakw Nation (Ukwana\u2019lis, Kingcome Inlet, B.C.).<\/p>\n<\/div>\n<\/div>\n<div class=\"pdf\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-158\" src=\"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide13.jpg\" alt=\"\" width=\"500\" height=\"281\" srcset=\"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide13.jpg 1280w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide13-300x169.jpg 300w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide13-1024x576.jpg 1024w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide13-768x432.jpg 768w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide13-65x37.jpg 65w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide13-225x127.jpg 225w, https:\/\/opentextbc.ca\/capacitytoconnect\/wp-content\/uploads\/sites\/343\/2021\/04\/Slide13-350x197.jpg 350w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/div>\n<div class=\"textbox textbox--exercises\">\n<header class=\"textbox__header\">\n<p class=\"textbox__title\">Small Group Activity<\/p>\n<\/header>\n<div class=\"textbox__content\">\n<p>Divide the participants into small groups and ask each group to consider one or more aspects of the Wellness Wheel to discuss:<\/p>\n<ul>\n<li>What stressors might fall under this part of the wheel?<\/li>\n<li>How might students behave when they are facing these stressors?<\/li>\n<li>What strengths and resilience might students show?<\/li>\n<li>Come back and debrief. Some responses may include:\n<ul>\n<li>Moving<\/li>\n<li>Adjusting to university<\/li>\n<li>Exams<\/li>\n<li>Financial pressure<\/li>\n<li>Difficulty finding child care<\/li>\n<li>Break-up with a partner or argument with a friend<\/li>\n<li>Loneliness or isolation<\/li>\n<li>Job interview<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<h3>Text Attributions<\/h3>\n<ul>\n<li>This chapter is original text by Jewell Gillies and Barbara Johnston. Added \u201cMental Wellness,\u201d \u201cWellness Wheel,\u201d \u201cResilience,\u201d \u201cTraditional Healing Practices,\u201d \u201cSmall Group Activity.\u201d\u00a0 <a href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY 4.0 license.<\/a><\/li>\n<li>\u201cDimensions of the Wellness Wheel\u201d text adapted from Okanagan College, (n.d.), <em>Wellness peer ambassador handbook<\/em>. Kelowna, B.C.: Okanagan College. <a href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY 4.0 license<\/a>.<\/li>\n<\/ul>\n<h3>Media Attributions<\/h3>\n<ul>\n<li>Wellness Wheel \u00a9 Jewell Gillies and Amy Haagsma (designer) is licensed under a <a href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY 4.0<\/a> license. All icons licensed as <a href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY 4.0<\/a> \u00bb yoga by zidney from the Noun Project | heart rate by Naufal Hudallah from the Noun Project | Book by Studio TROISQUATRE from the Noun Project | Gears by Gregor Cresnar from the Noun Project | Lotus by Brad Avison from the Noun Project | landscape by Creative Stall from the Noun Project | forest by Creative Stall from the Noun Project | Sea Sunset by Creative Stall from the Noun Project | Park by Creative Stall from the Noun Project | gaining by Alice Design from the Noun Project | Tree by Brian Hurshman from the Noun Project.<\/li>\n<\/ul>\n<hr class=\"before-footnotes clear\" \/><div class=\"footnotes\"><ol><li id=\"footnote-44-1\">Public Health Agency of Canada. (n.d.). Mental health and wellness. https:\/\/cbpp-pcpe.phac-aspc.gc.ca\/public-health-topics\/mental-health-and-wellness <a href=\"#return-footnote-44-1\" class=\"return-footnote\" aria-label=\"Return to footnote 1\">&crarr;<\/a><\/li><\/ol><\/div>","protected":false},"author":123,"menu_order":2,"template":"","meta":{"pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-44","chapter","type-chapter","status-publish","hentry"],"part":37,"_links":{"self":[{"href":"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-json\/pressbooks\/v2\/chapters\/44","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-json\/wp\/v2\/users\/123"}],"version-history":[{"count":4,"href":"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-json\/pressbooks\/v2\/chapters\/44\/revisions"}],"predecessor-version":[{"id":230,"href":"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-json\/pressbooks\/v2\/chapters\/44\/revisions\/230"}],"part":[{"href":"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-json\/pressbooks\/v2\/parts\/37"}],"metadata":[{"href":"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-json\/pressbooks\/v2\/chapters\/44\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-json\/wp\/v2\/media?parent=44"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-json\/pressbooks\/v2\/chapter-type?post=44"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-json\/wp\/v2\/contributor?post=44"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/opentextbc.ca\/capacitytoconnect\/wp-json\/wp\/v2\/license?post=44"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}