Cultivating a Triad of Wellness: Physical, Mental, and Spiritual Habits
Introduction
I would like to start this chapter with a famous quote by
Steve Jobs in the final days of his life, when he knew that, his illness was
terminal and his days were counted now….
He said:
From the above insightful statement and advice from Steve Jobs,
one would certainly understand the importance of overall holistic well-being.
All physical things including our bodies are temporary and have a start and end
date. So, one should never become too attached to anything in life, neither the
physical things/possessions nor the ups and downs in relations. Because everything
is transient.
Having said that, it is important to be good in the present
moment to the extent possible and that can be possible only with a conscious and
deliberate attempt toward the triad of wellness, Physical, Mental, and Spiritual
Health. Each of these triads is totally interconnected and any one area’s
deficiency can bring down the other two areas as well. Similarly, every incremental
effort in the direction of physical, mental, and spiritual habits has a significant
effect on others.
To understand this let’s take an example, if you are
physically unfit or unwell, the pain or discomfort affects you mentally, and your
mental attention is so centered on alleviating the pain, that there is no other
focus in life at that moment. You can test this hypothesis by taking any of the
components and extrapolating the effect on the other two. While focusing on
the Physical habit is relatively easier, the other two are much tougher and
need a lot of perseverance. And also need a lot of practice to see some perceptible
impact on your life.
The Purpose of this chapter is to help you understand the
importance of all the triads and how you can start the journey now, at whatever
age you are now.
Understanding the Foundations
Physical Health is the ability to carry out all our
activities, effectively without dependence on others. It also means we are
protected from illness. The aging process is slow. And to the extent possible,
all the internal organs and the outer body parts function without any challenge.
Now there are several methods to achieve these objectives, and I am sure the readers
are aware of those methods. What is more important is the ability to stick to a
discipline in terms of time and duration on a daily or weekly basis. Like the
daily dose of food, the body needs a certain number of physical activities, which
keeps us, healthy, and agile and can remain mentally in every situation
strong as well.
Mental Health is one of the most important aspects of
the triad. As per the WHO, nearly one billion people worldwide are suffering
from some form of mental disorder. The most common mental disorders are anxiety
and depressive disorders. COVID-19, AI, and other innovations in technology are
adding to the fire of Mental Health.
So, what is it like to be a mentally healthy person? A mentally
healthy person is one, who can absorb the shocks of life. We can not
change the external world and its different forces, but we can focus on developing our
own internal mental health to be able to handle failure, challenges, and shocks.
Spiritual Health is not being religious. Spirituality is a
broad concept that can mean different things to different people. For
some, it is a way of connecting with the world and seeking
meaning beyond the material or the scientific. For others,
it is a way of exploring existential questions and experiencing
wonder in the natural world. Some spiritual atheists may also practice meditation or
other forms of mindfulness to enhance their mental clarity and
self-understanding. Spirituality for believers and atheists can have
some similarities, but also some differences, depending on how they define and
express their spirituality.
The impact of these areas on overall quality of life.
Let’s go back to what Steve Jobs said,
“…At this
moment, lying on the sick bed and recalling my whole life, I realize that all
the recognition and wealth that I took so much pride in have paled and become
meaningless in the face of impending death. You can employ someone to drive the
car for you, and make money for you, but you cannot have someone to bear the
sickness for you. Material things lost can be found. But there is one thing
that can never be found when it is lost – ‘Life.’ When
a person goes into the operating room, he will realize that there is one book
that he has yet to finish reading – the ‘Book of Healthy Life.’ Whichever
stage in life we are at right now, with time, we will face the day when the
curtain comes down. Treasure love for your family, love for your spouse, love
for your friends. Treat yourself well. Cherish others. As we grow older and
wiser, we slowly realize that true inner happiness does not come from the
material things of this world…”
Steve was one
of the greatest and most successful businessmen in the world. While he focused
heavily on his work, never focused on all other aspects of life. And when the
realization came it was too late. While our work, gives us the ability to sustain
our livelihood and manage our family, at the same time, the triad of Health,
Mental and Spiritual Health are the most important aspects of our life which
will see us through in difficult times.
Current challenges in maintaining a balance among the three.
We are always fighting against the time. Out of the 24 hours, about 7/8 hours are active rest periods leaving about 16/17 hours to live our lives. According to Statista, the average daily social media usage of internet users worldwide amounted to 151 minutes per day in 2022, up from 147 minutes in 2020.
In the emerging markets tend to spend
more time on social media than developed ones, and younger users tend to spend
more time than older ones. You can find more detailed statistics on
social media usage by country, age, gender, and platform from statista.com. As
per Global Statistics, Indians spend an average of 2.36 hours on Social
media daily.
If half of this time is spent daily on the important triad –
Physical, Mental, and Spiritual Health, the world be a far better place. And as a
reader of this article, you will be a far better-balanced person yourself.
Importance of Physical Health
We discussed earlier that; one component of the Triad has an
impact on the other two. Physical health is easier to target because
it is very relatable and the impact of the action on this can be felt in a few
days/weeks/months. This will create a small win in your mind to stick to habit
and expand the horizon to the other two areas.
Key Habits for Physical Health
Regular exercise: types, benefits, and guidelines.
There are so many types of Physical activity possible, which
are can either in the form of single participation or group. The advantage of a
group activity especially let’s say in some form of sports, or other activities, is you have someone as an accountability partner. So, if are starting now, it's great
to have someone as your accountability partner, so that in times of doubt or
interest someone is there to push you.
The benefits are many, but the most important ones are – better control
of your body, and organs, the aging process slower, and less dependence on others for any
normal living.
When start any physical activity, be it sports, yoga,
running, cycling, swimming, etc, after a few days, there could be boredom, so in
those moments, you must have strong faith to continue. Imagine your fitter self,
down a few months and that will help you keep motivating. Don’t try to run the marathon
on day one. Remember, this habit is for life and not for a day. Stack this
activity with some, pre and post-activities, so that over a while it
gets ingrained into your seamless day-to-day life.
Nutrition: balanced diets, hydration.
Being healthy cannot happen only with physical exercise, but
also with feeding the body with the right kind of balanced diet and sufficient
water. In the last two years, I have been away from Non-Vegetarian food and
healthy vegetarian food. And my body feels is better than ever before.
There is a famous saying, The phrase “We bWeome what we eat”
or “You are what you eat” is a popular saying that suggests that our food
choices affect our health and well-being.
The origin of this phrase is not clear, but some sources attribute it to Jean Anthelme Brillat-Savarin, a French lawyer and gastronome who wrote in 1826, "Tell me what you eat and I will tell you what you are." This phrase was later popularized by other writers and activists, such as Victor Lindlahr and the hippies, in the 20th century.
Sleep: its role in physical health, tips for good sleep
hygiene.
A good night sleep is very therapeutic.
A good night sleep
is very therapeutic for both the body and the mind. Some of the benefits of
getting enough quality sleep are:
·
It keeps your heart healthy and reduces the risk of cardiovascular
diseases.
·
It lowers your stress levels and prevents inflammation.
·
It helps regulate your blood sugar and prevents diabetes.
·
It improves
your mental focus, memory, and learning abilities.
·
It boosts your immune system and helps fight infections.
·
It helps control your weight and prevents obesity.
·
It enhances your mood and energy levels.
Practical Steps to Inculcate Physical Habits
Setting realistic goals. Don’t try to run a marathon on day
one. Start with baby steps. Remember you are not competing with others, but
competing with yourself to create a better version of yourself.
Incorporating physical activity into daily routines.
Ask yourself, whether you would like to enjoy the 150
minutes of Social media platforms daily now and regret like Steve Jobs in his
early fifties or invest 75 minutes of your this timo some form of physical
activity? Don’t blame the external world of work, study pressure, etc, they will
never cease to exist. Make time for making a better version of yourself
physically.
Monitoring progress and adjusting as necessary.
Journaling can be a good tool to record how you’re progressing
daily on this activity. Some days will be very productive and as per target,
and some days may be below par or bad. Don’t be too critical about yesterday. Just
what happened and start fresh again today. You can’t change the past, but can
control the possible outcome of tomorrow with action on it today.
Mental Habits
Importance of Mental Health
Mental health is a
very important aspect of our well-being. It refers to our emotional,
psychological, and social state that affects how we think, feel, and act in
different situations. Mental health can influence our ability to cope with stress, relate to
others, make healthy choices, and achieve our goals.
Some of the
benefits of having good mental health are:
· It enhances your self-esteem and self-worth.
· It improves your cognitive functioning and learning abilities.
· It boosts your physical health and prevents chronic diseases.
· It increases your resilience and coping skills.
· It enriches your relationships and social connections.
· It enables
you to contribute to your community and society.
Some of the signs
of having mental health problems are:
· Feeling sad,
anxious, angry, or hopeless.
· Having trouble sleeping, eating, or concentrating.
· Losing interest or pleasure in activities you used to enjoy.
· Having difficulty coping with stress or trauma.
· Experiencing
mood swings, hallucinations, or delusions.
· Having
thoughts of harming yourself or others.
Some of the ways to
maintain or improve your mental health are:
· Seeking
professional help if you have any mental health concerns.
· Practicing healthy habits such as eating well, exercising regularly, and
getting enough sleep.
· Engaging in activities that make you happy and relaxed such as hobbies,
meditation, or yoga.
· Connecting with supportive people such as family, friends, or peers who
can listen and offer help.
· Avoiding
substances that can harm your mental health such as alcohol, drugs, or tobacco.
· Seeking
information and education about mental health issues and how to cope with them.
· Mindfulness and meditation: practices and benefits.
One of the easiest ways to work on mental health is learn
about meditation and start the practice of Journaling. Both these activities
will help you start in the journey and as you progress more nuanced techniques can
be learned and adapted in life.
Meditation is a simple ancient technique of relaxing your
mind and body by focusing your attention on something that makes you feel calm
and peaceful. Meditation can help you to reduce stress, improve
your mood, enhance your well-being, and connect with your inner self. There are
several books, videos available, or even gurus available just start with one of
them.
Seeking professional help when needed.
This is the most important step, if you are not able find
the right kind of solution. Seek help from people around you, you friends,
family members or a professional. Seeking help is the first step to realize
that, you are not the super human being, you are like any other person in this
world with his/her own follies.
Spiritual Habits
Importance of Spiritual Health
This is so important to practice because, we are not the
creator of this universe but a small part of this entire universe.
Spiritual health is
a state of well-being that involves a connection with something greater than
yourself, such as God, nature, or the universe. Spiritual
health can help you to find meaning, purpose, and value in your life, and to
cope with the challenges and uncertainties that you may face.
Some of the
benefits of spiritual health are:
It reduces
stress, anxiety, and depression by providing a sense of hope, peace, and
comfort.
It improves
physical health by enhancing the immune system, lowering blood pressure, and
promoting healthy behaviours.
It enhances
mental health by fostering positive emotions, gratitude, and optimism.
It enriches
social health by strengthening relationships, empathy, and compassion.
It fosters personal growth
by encouraging self-awareness, self-acceptance, and self-transcendence.
Some of the ways to
nurture your spiritual health are:
Meditation: You
focus your attention on your breath, a mantra, or an object to calm your mind
and connect with your inner self.
Prayer: You
communicate with God or a higher power to express your gratitude, praise,
requests, or confessions.
Reflection: You examine
your thoughts, feelings, actions, and beliefs to gain insight and wisdom.
Reading: You
explore spiritual texts or literature that inspire you or challenge you to grow.
Nature: You
appreciate the beauty and wonder of the natural world and feel a sense of awe
and reverence.
Integrating the Triad into Daily Life
It is very important to give equal attention to Physical, Mental, and Spiritual Habits. Like the food required daily for sustenance. When you
start the journey its going to feel like there is not enough time to invest,
but please remember Steve Jobs, do want to become like another Steve Jobs?
The role of community and relationships in supporting these
habits. Any activity related the triad can be best sustained over time, if are
part of a community of people with similar interest. So, try and find out people
around you with similar objectives in mind. Else motivate your own friends and
family members to be part of this journey along with you.
Common barriers to maintaining these habits.
We become too critical on ourselves when a particular habit
is not as per the perfect copy book style. Let me give my example here. When I
started doing Yoga about 2.5 years ago, my body was so stiff and I was not able
to do most of the Asanas as prescribed by the instructor. But I did not give up
and just practiced at least 5 days in a week every morning. I can feel
difference in my own body now. It is still not very perfect, but it is far
better than what I was 2.5 years back.
To stay glued to the process, surround yourself with good
people, & books. Stop or reduce the social media platforms as much possible.
Subscribe to channels which talks about good health, food, mental and spiritual
wellbeing. When you are surrounded all the time with positive influences, it can
help you to stay motivated.
The importance of patience and self-compassion in the
journey to wellness.
No one can run a full marathon on day one. The practice of
triad is a lifelong journey or way of life, don’t treat it as a tick-mark
activity in your daily life. Be kind to yourself, when things slip out of
control. Remember a set back is not the end of life. It is just a temporary blockage.
Start again, remember it’s a journey.
Books
Steve Jobs
Man’s Search for Meaning
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