8 Dimensions of Wellness

[Explorer7]

Thanks @Glisten 

I fixed the link. An app is an excellent suggestion. So there'll be a web page, a pdf, a book, and an app. Nice!

[Explorer7]

@Shaz51 @Faith-and-Hope @Glisten @swift1 @creative_writer @Captain24 @Oaktree @Glisten @MDT , @Ainjoule , @Snowie @tyme 

Here's a draft of the first 5 pages of the book, in A5 format. Grateful for your impressions.

Inside cover

I have nine faithful guides,
Each one keeps me whole;

Environmental keeps my world clean and green,
Social weaves bonds tight and serene.
Financial plans with prudence and care,
Vocational seeks purpose in the work I bear.

Emotional and Intellectual,
They walk beside me, true;
Spiritual, Physical, and Behavioral,
Make up the caring crew.

Behavioral shapes habits, day and night,
Together they balance my life just right.

Page 1

Wellbeing is about how you feel and think about yourself, your relationships, and your life. It’s a simple yet deep idea. This book introduces nine distinct kinds of wellbeing, each contributing to your overall sense of health and happiness. Coincidentally, the word "wellbeing" itself has nine letters, mirroring the nine kinds of wellbeing. You’ll find that these nine kinds are interconnected, creating a wholistic approach to personal wellness. Dive into the kind of wellbeing that interests you and explore the “how to” suggestions provided. I’ve bunched these suggestions into themed sections to make it easier for you to find and implement what resonates with you, ensuring the process is both manageable and enjoyable.

This book is about nine kinds of personal wellbeing…

1. Environmental: Creating a harmonious living space and engaging with the natural world.

2. Social: Building meaningful relationships and a sense of community.

3. Financial: Managing your finances to provide security and freedom.

4. Vocational: Finding fulfillment and balance in your professional and personal pursuits.

5. Emotional: Understanding and managing your emotions, fostering resilience, and finding joy.

6. Intellectual: Engaging in lifelong learning, creativity, and critical thinking.

7. Spiritual: Finding purpose, inner peace, and a sense of connection beyond oneself.

8. Physical: Maintaining your body through nutrition, exercise, and healthy habits.

9. Behavioral: Developing healthy habits and routines that support overall wellness.

…and suggestions for improving or maintaining each of them.

Page 2

The nine kinds of wellbeing interact with one another, as you can see in the Tutti Frutti model of wellbeing (above) resulting in your overall wellbeing. An analogy can be made to a car or an orchestra. In a car, the tyres have to support the chassis, the engine needs to be able to propel the car, the steering wheel needs to be able to direct, the brakes need to be able to stop it, and so on. How well the car runs depends on how well its parts support one another. In an orchestra, each instrument contributes to the overall harmony and performance of the ensemble. Just as the strings, brass…

Page 3

…woodwinds, and percussion sections must each play their parts with skill and precision, the nine kinds of wellbeing must also be in tune and balanced to achieve overall wellness.

Imagine environmental wellbeing as the conductor, setting the tone and pace for your surroundings. Social wellbeing is like the strings section, providing the foundational melody through your relationships and community connections. Financial wellbeing acts as the brass section, offering strength and stability through financial security and freedom.

Vocational wellbeing, akin to the woodwinds, brings in the harmony and fulfillment you find in your professional and personal pursuits. Emotional wellbeing, like the percussion section, keeps the rhythm and tempo, helping you manage emotions and maintain resilience.

Intellectual wellbeing can be seen as the piano, versatile and integral, fostering creativity and critical thinking. Physical wellbeing represents the heartbeat of the orchestra, much like the timpani, driving the rhythm through nutrition, exercise, and healthy habits. Spiritual wellbeing is like the harp, adding depth and tranquility, connecting you to a higher purpose and inner peace. Lastly, behavioral wellbeing serves as the sheet music, guiding the habits and routines that support all other aspects of wellbeing.

Page 4

When each section of the orchestra is finely tuned and plays in harmony, the result is a beautiful symphony. Similarly, when each dimension of your wellbeing is nurtured and balanced, it leads to a vibrant, well-rounded life. This book aims to help you conduct your own orchestra of wellbeing, ensuring that every aspect works together to create a harmonious and fulfilling existence.

Each chapter of the book discusses one of the wellbeing kinds and gives suggestions for tuning them, based on what other people have said worked for them. By embracing the tutti frutti model of wellbeing, you can create a rich, diverse, and balanced approach to personal wellness, ensuring every part of your life contributes to a beautiful, unified whole.

Page 5

How does the Tutti Frutti model work?
The two-headed arrows show feedback relationships.

The three external types of wellbeing, namely environmental, social, and financial, influence our internal wellbeing.

In the centre of the model is the Triangle of Wellbeing consisting of emotional, intellectual, and spiritual wellbeing types which are interlinked and mutually reinforcing.

Vocational and physical wellbeing support and are supported by the Triangle of Wellbeing.

The result of the interactions within the Triangle of Wellbeing is mediated by behavioral wellbeing, as influenced by a. personality, b. attitude, c. history; and d. motivations.

a. One’s personality remains largely unchanged throughout life, being 60% nature vs. 40% nurture. That said, it can be informative to consider its relevance to behavioral makeup.
b. You get to choose your attitude to life, which can positively or negatively shape your behavioral wellbeing and, in turn, influence your Triangle of Wellbeing. Attitude includes self-efficacy, and mindset.
c. You can’t do much about your history, aside from stepping back and considering if your values, which inform your beliefs, which inform your rules, and which…

Page 6

…you acquired subconsciously from your parents, teachers, friends, and society, as you grew up, are still working for you. The same goes for examining your habits.
d. Motivations include your goals and aspirations, which can equally benefit from self-consideration.

Finally, it seems that “resilience” is a component of Overall wellbeing, and that high performance is a natural outcome of overall wellbeing when all aspects of an individual’s life are aligned and optimised.

Like an orchestra conductor, overall wellbeing is the cumulative result of the interactions among all these components.

[Explorer7]

Uodating next steps to compile things into one document:

• The tutti frutti model = draft done
• An explanation of same = draft done
• The "walk before you can run" coping toolbox = previously posted
• The nine wellbeing types and their associated suggestions = done
• Some tips about how to make the transition from "like to do" to "want to do" to "actually do" = some content previously posted, but needs expanding

Sources

Appendices

• Men's health = previously posted
• Women's health = previously posted
• Glossary of more technical terms
• Further reading

Index

[Explorer7]

@Shaz51 @Faith-and-Hope @Glisten @swift1 @creative_writer @Captain24 @Oaktree @Glisten @MDT , @Ainjoule , @Snowie @tyme 

In A5 format, using an 11-point font, the cobbled together draft of the The Tutti Frutti Book of Wellbeing runs to 83 pages.

I still need to add the glossary and the index, and expand the notes on the transition from "like to do" to "want to do" to "actually do".

For a 100-page paperback, the cost for 100 paperbacks is given as $1,247 or $12.50 per book.

Also need to do the fine detail work of checking formating, adding page numbers, and obtaining any copyright clearances, etc.

Out of interest, the Mixam site gives a despatch time of nine days from date of order, which is rather quick. I'm a while off seeing a printer, however.

[Glisten]

@Explorer7 I’m an app & soft copy person. Minimalist lifestyle.

G

[Explorer7]

@Glisten 

All good. I forgot to mention that yes, there will be a pdf.

[Glisten]

@Explorer7  You’re awesome thank you.

[Explorer7]

I've completed editing of the bulk of the book. It now has an inside cover, and a table of contents, and page numbers. There'll be no glossary; I've incoporated this into footnotes on the relevant pages.

I still need to add the index, and expand the notes on the transition from "like to do" to "want to do" to "actually do".

The Mixam printing site I've been looking at quotes me a price of $117 for one copy of the book. That's expensive but worth it for seeing the proof of concept. Their site has a template so I'll need to spend a little time ensuring my A5 Word pages are compliant. Here's an extract of their template:

[Explorer7]

I found a 2022 article in New Scientist called: "Why spending time near water gives us a powerful mental health boost".

Here's a summary + 12 associated suggestions for improving or maintaining wellbeing, which I'll seek to add or integrate into the existing list of 299.

We've long recognized that spending time in green spaces can boost mental health, but new research highlights that being near water—such as coasts, rivers, and fountains—can be even more beneficial. The calming effect of water, from the sound of waves to the sight of sunlight on its surface, has been acknowledged for centuries. Today, scientists are providing evidence to support these age-old beliefs.

Studies show that blue spaces not only enhance happiness and reduce stress but also improve various aspects of mental health, such as attention, creativity, memory, and sleep. The mental health benefits of being near water surpass those of green spaces. For example, research involving over 20,000 people revealed that individuals were significantly happier in natural settings, especially coastal areas, compared to urban environments.

Blue spaces offer unique stimuli and patterns of change, like the ebb and flow of tides, which provide a type of mental engagement called "soft fascination." This helps divert attention away from negative thoughts and supports mental rejuvenation. Activities such as playing in the sand, swimming, and paddling, which are common in blue spaces, foster positive social experiences and enhance mood.

Researchers also propose evolutionary explanations for our affinity for water. The "biophilia hypothesis" suggests that humans are inherently drawn to nature due to our evolutionary history. Another theory, "attention restoration theory," posits that nature helps restore our ability to concentrate by offering a break from mentally exhausting tasks.

Even for those who live in cities, there are ways to enjoy the benefits of blue spaces. Viewing pictures of nature, watching nature documentaries, or using virtual reality to simulate natural environments can have positive effects on mental health.

With the increasing attention on the mental health benefits of green spaces, it's important to also recognize the power of blue spaces. Doctors and urban planners should consider incorporating more blue spaces into environments to maximize these health benefits.

Tips for making the most of nature

1. Take your time: Spending at least 2 hours a week in nature is beneficial, with more time up to 5 hours being even better.
2. Make it count: Time in nature can be taken in one go or broken into chunks, with each session being at least 10 minutes.
3. Make a connection: Engaging with nature through activities like gardening, photography, or wildlife watching enhances its benefits.
4. Wrap up warm: The benefits of nature apply year-round, so stay connected to nature even in colder months.
5. Don’t force it: People with depression or anxiety benefit from nature, but only if it’s their choice. Avoid pressuring others into it.
6. Quality over quantity: The qualities of green space, such as feeling safe and genuinely natural, are more important than its size.

New suggestions

Environmental Wellbeing

1. Spend time near water: “Engaging with coastal areas, rivers, lakes, or even park fountains has boosted my mental and physical wellbeing more than green spaces.” (Emo, Phy)
2. Appreciate the dynamic environment: “Noticing the changing tides, waves, and reflections on the water provides mental stimulation and relaxation, known as ‘soft fascination.’” (Int, Emo)
3. Create psychological connection: “Fostering a deeper connection to nature by engaging in activities like birdwatching, photography, or nature journaling enhances the mental health benefits of being outdoors.” (Int, Emo)
4. Utilize virtual nature: “Using virtual reality experiences or watching nature documentaries simulates the benefits of being in natural environments.” (Int, Emo)

Physical Wellbeing

1. Engage in physical activities by the water: “Participating in activities like swimming, paddling, and playing in the sand promotes physical health and is more engaging in blue spaces.” (Emo, Soc)
2. Wrap up warm: “Studies show that the mental health benefits of being in nature apply not just in summer but also in winter, so keeping the connection going all year is beneficial.” (Emo)

Social Wellbeing

1. Participate in social activities in blue spaces: “Visiting the seaside with family or friends, or engaging in group activities near water enhances social bonds and creates positive experiences.” (Emo, Phy)
2. Create quality social experiences: “Blue spaces lead to behaviours that build strong, positive social experiences, such as playing in the sand, swimming, or paddling with others.” (Emo)

Intellectual Wellbeing

1. Make a connection: “The advantages of being outdoors are particularly strong if you feel connected to nature, so engaging with it through activities like gardening, photographing the changing seasons, or spotting birds and wildlife is beneficial.” (Emo, Env)
2. Learn about your environment: “Enhancing your understanding and appreciation of blue spaces by studying local ecosystems, marine life, and environmental conservation efforts improves intellectual wellbeing.” (Emo, Env)

Behavioural Wellbeing

1. Take your time: “The health benefits of being in nature kick in after about 2 hours a week, and longer is better up to around 5 hours, after which the gains plateau.” (Emo, Phy)
2. Make it count: “It doesn’t matter whether time in wild spaces is taken in one go or broken up into little chunks during the week. Individual chunks should be at least 10 minutes if you decide to spread

[Explorer7]

Here's a summary of, "How interior design choices can boost your mental and physical health" from New Scientist, 13 Apr 2022:

Studies exploring the effects of clutter on our environment have shown that maintaining an organized home can be beneficial. For example, there's a notable connection between procrastination and clutter. Additionally, research indicates that a cluttered home environment is associated with higher cortisol levels throughout the day. It might not be the clutter itself causing the stress, but the worry about maintaining a neat appearance. Therefore, creating some visual order in your living space can be advantageous. Something as simple as arranging your books by color can bring more organization to a room, suggests Lee.

It's also beneficial to consider ways to enhance your environment so you feel more in control. In one study at an insurance company in Wisconsin, employees were given the ability to adjust the lighting and ventilation at their workstations, which led to a noticeable increase in productivity. This might be due to improved physical comfort, but other studies indicate that merely having the perception of control over our surroundings can improve our mood, even if the physical environment doesn't change much.

While considering these changes, remember to honor your individuality. Although environmental psychology provides strategies to reduce stress, instill discipline, and boost productivity, exceptions always exist. If having an oversized, shiny Harley-Davidson motorcycle on display in your living room brings you joy, it's perfectly fine to break the rules occasionally (just remember to return the rulebook to its spot on your color-coordinated shelf).

Adjust Your Lighting to Enhance Thinking

Lighting can subtly influence our mental state, often without us realizing it. Research has shown that the type of lighting in our environment can significantly affect our thinking processes. For instance, Anna Steidle and Lioba Werth at the University of Hohenheim in Germany found that bright lighting (around 1500 lux) promotes greater self-awareness, leading to more reflective thinking.

On the other hand, dimmer lighting tends to make us less self-conscious, fostering a more experimental mindset that can be beneficial for creative problem-solving. In one study, participants in dimly lit settings were better at solving the candle problem, where they had to figure out how to fix and light a candle on a wall without letting the wax drip on the floor, using only a box of matches and thumbtacks. The solution involved emptying the thumbtack box, placing the candle inside, and then attaching the box to the wall with a thumbtack.