1. Demonstrate understanding of the relationship between the mind, body and spirit.
Life experiences have taught me that the mind is responsible for everything that happens in your life whether it good or bad. A healthy body is not possible without a healthy mind. The mind and body are one.
According to the Webster’s dictionary, (1999), “the mind is an intellectual abililty, a desire, a mood and the part of an individual that feels, perceives thinks and reasons. The mind is the mental quality of a person.” The mind is responsible for our thoughts and helping us process of thinking. Our minds help us reflect and provide a mental picture of our thoughts and help understanding.
Our body is the physical of what our mind demonstrates our masks. Honoring our body with exercise, nutritious foods, and adequate rest builds a foundation of self care. Through self care we strengthen our beliefs, our uniqueness, and our spiritual connection.
The spirit is the soul. “The soul is the moral and emotional nature of a human being, a strong positive feeling, a spiritual or moral force (Webster’s Dictionary, 1999).” Spirituality gives us a common language that allows us to connect with each other. In believing that we are an individual piece of a divine design we are motivated to seek our destiny. Spirituality is the place from where we all come from, the place we are, and the place we all will go. In taking on this real meaning of spirituality one can embrace oneself and others fully. “Many people believe, however, that spiritual feelings and experiences- those that are not necessarily achieved by the application of logic and critical thought but that are more intuitive and subjective-cannot affect a person’s health.” (Edlin, G.; Golanty, E.; Brown, K.1997) 2. Imagine that you have been diagnosed with a stress-related, chronic or terminal illness, integrating holistic alternative treatment approaches.
I put my feet in someone else’s shoes and think about how it would be if I were to be diagnosed with a chronic disease, such as being a diabetic. I would first accept the fact that I have been diagnosed with an illness and maintain a positive outlook towards healing. I would educate myself as much as possible about my condition. It would be a change of lifestyle, getting more involved in healthy physical activities, and learning different eating habits to make dealing with diabetes much easier.
My second goal would be to consider the best way to motivate myself to adopt healthy lifestyle behaviors. I have learned that one cannot always rely on others to encourage you, if you have positive friends who are always there when you need them then you are indeed lucky and very much in the minority. If you are loner or have few friends when you face any difficulties in your life you must rely on your own motivation to get you through. You need self motivation to achieve; the lack of achievement could lead to depression. Family and friends have suggested taking on a new activity or hobby, by doing so will bring enthusiasm to life and living.
Holistic health is not itself a method of treatment, but instead an approach to how treatment should be applied. The term Holistic health refers to a belief in the ideology of medical care that considers that the physical, mental, and spiritual aspects and its interrelation an equal and important approach to treatment.
Everyday people are starting to realize the importance of holistic healthcare by realizing how much money they are paying out in purchasing medical drugs that have killed many people and still many are suffering their side effects. Being free from these medications are goals that are being met by finding real solutions thru holistic healthcare services. The focus is no longer on just the disease, but the whole person. The role of the patient also changes in learning how choices, actions and attitudes affect the present condition and how one can be an active participant in the healing process. “Given that for most risk behaviors, 40% of people are in re-contemplation and 40% are in contemplation, it becomes important to understand the processes by which people move from not thinking about changing to being ready to take action.” (Prochaska, J. 2000) 3. Analyze your own lifestyle in an effort to identify positive and negative patterns of behavior.
A lifestyle is a characteristic bundle of behaviors that makes sense to both others and oneself in a given time and place, including social relations, consumption, entertainment, and dress. The behaviors and practices within lifestyles are a mixture of habits, conventional ways of doing things, and reasoned actions. A lifestyle typically also reflects an individual's attitudes, values or worldview.
In my opinion my lifestyle is somewhat simple but busy. I am 28 years old and a mother of a 9 year old. I always seem to be on the go. I enjoy every special moments that my son and I have together. We are always happy and laughing. I’m very family oriented; it makes me feel good inside when the family is together creating new memories. There are no bad habits except for maybe not getting enough sleep.
On the other hand there are a few negative patterns that I have realized that need to have more attention too. For example, our eating habits. Since we currently have soccer practice and basketball practices and homework times, which causes our schedules to be a little off. I have been trying hard to get myself and son to eat dinner at a reasonable time and getting plenty of rest. I also believe prioritizing is a good skill within my home that needs to be worked on.
4 Demonstrate understanding of the roles exercise and nutrition play in creating a healthy body. According to the USDA’s Economic Research Service, “the average American gets too little foods that promote good general health and too much of those that detract from it.” We aren’t eating as if our hearts and health depended on what we put into our stomachs. I believe we need to eat more whole grains, fruits, vegetables, nuts, and fish.
Without knowing the basics of nutrition and exercise principles, one cannot diet successfully. Eating healthier and exercising regularly is a lifestyle that one needs in order to succeed. “Starting your fat burning metabolism is as simple as tossing wood on a fire. Solid logs (good meals) keep the metabolism going.” (Lemmons, D.1997)
Exercise is a valuable resource for getting rid of stress due to the oxygen that is taken in causing the brain to respond and function better. I have noticed personally going thru a depressed stage that exercise gives you the support one needs. Not only does exercise help with the mind but also the physical. Without some form of exercise we wouldn’t have any muscle. Our heart is also a muscle; it’s what keeps our blood circulating throughout our blood stream. Exercise improves life and health in countless ways. Nutrition also plays a large role in our lifestyle. Taking the time and effort to eat properly can pay off in increased mental alertness and physical stamina. A healthy diet fuels energy levels and helps us. The components of food that the body uses to sustain itself are known as nutrients. A balanced diet with wholesome sources of protein, carbohydrates and fats should be sought. Protein is essential for our health as it facilitates growth and repair of muscle tissue. Its ideal sources include lean red meat, chicken, fish, dairy and soy products. Carbohydrates are essential in providing energy and stimulating anabolic hormones, especially insulin. High fiber, fruits, vegetables and low glycemic sources of carbohydrates are preferred, staying away from the highly processed and sugar laden products. Fat is essential not only as a store of energy but also for its role in enabling various anabolic functions within the body. Unsaturated and essential fatty acid rich vegetable oils are the often recommended sources of fat.
5. Demonstrate an awareness of difficulty individuals experience as they attempt to change lifestyles.
A lifestyle change is more than just a diet or an exercise plan; it’s a commitment to moving more and eating less. It means that you’ll actually look for ways to increase your activity in your daily routine. These changes can include: taking the stairs instead of the elevator; parking a little further away from the office; walking at lunch; taking an evening stroll with family and friends. Lifestyle change also requires us to take an honest look at our eating habits.
Unfortunately, humans tend to think more of the negative than the positive and reach barriers when attempting to follow thru with a change. I myself have fallen into the trap of thinking I cannot complete with change. There are so many temptations. People don’t like to be different and it’s so much easier to say “sure I’ll have the same, instead of saying I would like a chicken salad please”. Change can create a fear of failure. Change requires focus, integrating new ways of thinking so that attitudes and behavior supports ones goals.
Adopting a lifestyle isn’t as hard as what we think. The hardest part is convincing ourselves we are worth the commitment and hard work.
6. Demonstrate increased awareness of the impact of stress in the workplace.
Who hasn’t had a stressful day at work? I believe everyone at one point has been at their job ready to pull their hair out. Stress can come from a variety of sources including relationships, unrealistic job expectations and even the physical work-place environment. Aside from stress, fatigue also occurs. Different things such as finishing tasks, different shifts, along with outside personal issues can cause stress. This can also have a negative effect on your body and mind, from muscle stiffness and insomnia to hypertension and general unhappiness.
There are many techniques and strategies that can be learned to help manage stress:
• Letting go of tension through breathing, stretching, massage, and more.
• Clearing the clutter in your life—and in your mind.
• Managing your time—setting priorities, delegating, and conquering procrastination.
• Stress-resistant thinking.
• Reducing interpersonal stress
7. Identify and describe ten terms and concepts in holistic health. 1. Massage – Massage is a manipulation of tissues (as by rubbing and kneading) for therapeutic purposes (Webster’s Dictionary, 1999). “Therapeutic massage can reduce pain and improve symptom distress and quality of life for patients with cancer at the end of life. The purpose of the REST (Reducing
End-of-Life Symptoms with Touch) study was to evaluate the efficacy of massage compared with an exposure controlling for time, attention, and touch.” 2. Imagery – is the most fundamental language, the mind processes thru images. Imagery is the biological connection between the mind and the body.
Imagery, in the context of sport, may be considered as the neural generation or regeneration of parts of a brain representation/neural network involving primarily top-down sensorial, perceptual and affective characteristics, that are primarily under the conscious control of the imager and which may occur in the absence of perceptual afference functionally equivalent to the actual sporting experience. (Holmes, P. & Calmels, C. Sep2008, Vol. 40 Issue 5)
3. Aromatherapy – can be defined as the art and science of utilizing naturally extracted aromatic essences from plants to balance, harmonize and promote health to the body, mind and spirit. As a holistic medicine, Aromatherapy is both a preventative approach as well as an active treatment during acute and chronic stages of illness or disease. “There have been a few systematic reviews on the anti-depressive effects of aromatherapy. Aromatherapy benefits state that they are pleasant, slightly anxiolytic, and often enjoyable for patients under stressful situations.” (Journal of Alternative & Complementary Medicine; Feb2009)
It is believed that certain oils can calm the nerves and elevate mood. Lavender, rose, rosemary and valerian are commonly used to treat anxiety disorders. These oils are typically diluted and spritzed onto a handkerchief for inhalation, sprinkled in bathwater or burned in incense form. If you suffer from a phobia and want to include aromatherapy in your treatment regimen, speak with a licensed aromatherapy professional. He or she will work with you to develop an aromatherapy regimen that treats your symptoms. Be sure to speak with your doctor prior to beginning your aromatherapy treatment.
4. Shiatsu - utilizes a combination of pressure and assisted-stretching techniques, some of which are common to other therapies, such as Massage, Physiotherapy, Acupressure, Osteopathy, Lymphatic Drainage, Do-in and others. The treatment stimulates the circulation and the flow of lymphatic fluid, releases toxins and deep seated tensions from the muscles, stimulates the hormonal system and the immune system, and acts on the autonomic nervous system, allowing the recipient to relax deeply and to get in touch with own healing power.
5. Meditation - is one of the proven alternative therapies. It can be broadly classified under the mind-body medicine. More and more doctors are prescribing meditation as a way to lower blood pressure, improve exercise performance in people with angina, help people with asthma breathe easier, relieve insomnia and generally relax the everyday stresses of life. Meditation is a safe and simple way to balance a person's physical, emotional, and mental states. It is simple; but can benefit everybody.
The use of Meditation for healing is not new. Meditative techniques are the product of diverse cultures and peoples around the world. It has been rooted in the traditions of the world's great religions. In fact, practically all religious groups practice meditation in one form or another. The value of Meditation to alleviate suffering and promote healing has been known and practiced for thousands of years.
6. Positive Thinking – Positive thinkers tend to avoid depression which is known to shorten one’s lifespan. People with a positive outlook are also more inclined to feel content with their lives, and self satisfaction has been associated with longer life expectancy.
7. Self-Awareness – Awareness is the composite of all the things you pay attention to. When the attention finds something meaningful to focus on, a significant goal, it takes a step closer to creating health.
8. Prayer – Prayer generates faith and puts the human mind in tune with the cosmic mind and the mind of God.
9. Nutrition- is the food you eat and how the body uses it. We eat food to live, to grow, to keep healthy and well, and to get energy for work and play. Food is made up of different nutrients needed for growth and health. All persons, throughout life, have need for the same nutrients, but in varying amounts. The way food is handled influences the amount of nutrients in food, its safety, appearance, and taste.
10. Listening to music- alleviates stress. Listening to music that makes you feel comfortable. Sitting down and forcing yourself to listen to relaxation music that you don't like may create stress, not alleviate it. I have found that music Music has always been a great healer. The idea of music evolved has brought great insights of our children today. Imagine what a mother does once when she hears the baby cry; she caresses and sings a lullaby soothing the feelings of the baby. That’s why mothers sing to their babies.

References:
Edlin, Gordon.; Golanty, Eric.; Brown, Kelli McCormack.
Publication: Sudbury, Mass. Jones & Bartlett Publishers, Inc., 1998. Pg 15
Journal of Alternative & Complementary Medicine; Feb2009, Vol. 15 Issue 2, p187-195, 9p, 1 chart, 1 diagram
Massage Therapy versus Simple Touch to Improve Pain and Mood in Patients with Advanced Cancer. Preview Annals of Internal Medicine, 9/16/2008, Vol. 149 Issue 6, p369-I38, 14p

Neuroscientific Review of Imagery and Observation Use in Sport by Holmes, P. & Calmels, C.
Prochaska J. Change at differing stages. In: Snyder CR, Ingram RE, eds. Handbook of Psychological Change: Psychotherapy Processes and Practices for the 21st Century. New York,NY: John Wiley & Sons; 2000. Health and Wellness
V.W.C. Yim, M.Sc., Adelina K.Y. Ng, M.Sc., Hector W.H. Tsang, Ph.D., and Ada Y. Leung, M.A. A Review on the Effects of Aromatherapy for Patients with Depressive Symptoms
Webster’s Intermediate Dictionary (1999) A new school Dictionary by G. & C. Merriam Co.