4 Pillars for Healthy Living

Tips and Tools for Healthy Living

Finding Balance in a Demanding World

What is a healthy balance?

Why is it crucial?

The Benefits of Balance are seen in The Wheel of Life (a popular coaching tool), a visual representation of balance across various life areas, by Zimmerman & Puchalski.

The Impact of Imbalance brings increased stress levels, burnout, reduced creativity & productivity and physical and emotional toll

Pillar 1 - Healthy Emotions

Understanding emotional health through mindfulness, journaling, and emotional check-ins.

"Emotions can get in the way or get you on the way." Mavis Mazhura

Try Plutchik's Wheel of Emotions, a visual representation of primary, secondary, and tertiary emotions.

Try apps like Headspace, Calm, and Insight Timer and deep breathing exercises and grounding techniques, with an emphasis on short, daily practices.

The STOP Method (Stop, Take a Breath, Observe, Proceed) helps in pausing and reframing responses.

Pillar 2 - Balanced Thinking

Challenge overworking and overthinking using Cognitive Behavioural Therapy (CBT) basics, reframing your thoughts and setting boundaries.

The Thoughts, Feelings, Behaviours Triangle, demonstrates the interconnectedness of our thoughts, feelings, and actions.

Remember that your thoughts shape your reality.

Pillar 3 - Physical Health

The body-mind connection is vital and you should attend to the basics: Sleep, nutrition, and physical activity.

"To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear." - Buddha

The Sleep Cycle explains the stages of sleep and their importance, as well as the importance of deep REM sleep.

Fitness apps you can try include MyFitnessPal, 7 Minute Workout.

Emphasis on quick workouts and stretching during breaks from work.

The Five Components of Fitness: Cardiovascular Endurance, Muscle Strength, Muscle Endurance, Flexibility, Body Composition.

Pillar 4 - Wellbeing

The importance of downtime and leisure can be complimented by techniques such as digital detox, hobbies, and good time management.

Try the PERMA Model for Well-being: Positive emotion, Engagement, Relationships, Meaning, Accomplishment).

Start with small, actionable steps, consistency over intensity and personalise your approach.

Build A Great Morning Habit - SIMPLE

Stretch, Intention, Meditation, Protection, Life Map, Energy

Source: Neil Wilkins (2019) https://youtu.be/1HA-JAcJRVE

Closing Thoughts to Remember:

The interconnectedness of all pillars.

Self-compassion: It's okay to seek help.

Prioritise your health and wellbeing.