Alteration in relations to others, including
• Isolation or withdrawal
• Disruption of intimate relationships
• Repeated search for rescuer (may alternate with isolation and withdrawal)
• Persistent distrust
• Repeated failures of self protection

Alterations in systems of meaning
• Loss of sustaining faith
• Sense of hopelessness and despair

Survivors as Patients
They present a bewildering array of symptoms. They come for help because of their many symptoms or because of difficulty with relationships, problems in intimacy, excessive responsiveness to the needs of others, and repeated victimizations.

Often receive the diagnosis of (1) Somatization Disorder; (2) Borderline Personality Disorder; or (3) Multiple Personality

Communalities in the above three diagnoses

1. High levels of dissociation Unstable relationships (oscillating between clinging and withdrawal; submissiveness and ferocious rebellion. Disturbances in identity formation (fragmentation leading to good self/bad self identities)
2. Origins in chronic abuse

Stages of Recovery
Recovery is based upon the empowerment of the survivor and the creation of new connections. It can take place only in the context of a relationship.

The survivor must be the author and arbiter of her own recovery.

The therapist abstains from using her/his power over the patient to gratify his/her needs and does not take sides in the patient's inner conflict or try to direct the patient's life decisions. The therapist is called upon to bear witness to a crime.

Traumatic Transference
"It is as if the patient's life depends on keeping the therapist under control." —Kernberg

Because the patient feels as though her life depends on the therapist, she cannot afford to be tolerant; there is no room for human error. There is likely to be a displacement of the rage from perpetrator to caregiver.

The patient feels a desperate need to rely on the integrity and competence of the therapist but cannot because her capacity to trust has been damaged by the traumatic experience.

The survivor also mistrusts the therapist who does not move away. She attributes the same motives as those of the perpetrator. The dynamics of dominance are reenacted in the therapy.

The patient scrutinizes the therapist's every word and gesture in an attempt to protect herself rom the hostile reactions she expects. Because she has no confidence in the therapist's benign intentions, she persistently misinterprets the therapist's motives and intentions.

Traumatic Countertransference
No therapist can work with trauma alone.

As a defense against the unbearable feelings of helplessness, the therapist may try to assume the role of rescuer.

There is also the danger of identifying with the perpetrator.

Witness guilt is also a danger. Guilt over having been spared the same plight.

The two most important guarantees of safety are the goals, rules, and boundaries of the therapy contract and the support system of the therapist.

The Therapy Contract
A relationship of existential engagement in which both parties commit themselves to the task of recovery.

Because of the conflicting requirements for flexibility and boundaries, the therapist can expect repeatedly to feel put on the spot.

Recovery unfolds in three stages: (1) The establishment of safety; (2) Remembrance and mourning; and (3) Reconnection with ordinary life.

Therapist who believes that the patient is suffering from a traumatic syndrome should share the information fully. There is a name for what is going on.

Patients with Complex PTSD feel as if they have lost themselves. Patients with PTSD feel as if they have lost their minds.

A guiding principle of recovery is to restore power and control to the survivor. The first task is to establish the survivor's safety. Nothing can happen until this is accomplished.

Establishing safety begins by focusing on control of the body and gradually moves outward toward control of the environment.

With the survivor of chronic abuse, establishing safety can be an extremely complex and time consuming task. Self care is disrupted and self harm may take various forms (symbolic reenactments of the initial abuse) serving the function of regulating intolerable feeling states. Self soothing must be painstakingly constructed in later life. As she begins to exercise these capacities (e.g., initiating action, using her best judgment) she enhances her sense of competence, self esteem, and freedom.

To counter the compelling fantasy of a fast cathartic cure, the therapist may compare the recovery process to running a marathon. Recovery is a test of endurance, requiring long preparation and repetitive practice.

Completing the First Stage
• The survivor no longer feels completely vulnerable although still less trusting
• Development of some confidence in the ability to protect her/himself
• Patient know how to control her most disturbing symptoms
• Patient knows t who to rely on for support

Remembrance and Mourning
Reconstruction: (Telling the story in depth.) Transforms the traumatic memory so that it can be integrated into the survivor's life story. The choice to confront the horrors of the past rests with the survivor. The therapist is witness and ally.

As the survivor summons her memories, the need to preserve safety must be balanced against the need to face pain. (Negotiating a safe passage)

The patient's intrusive symptoms should be monitored carefully so that the recovering work remains within the realm of what is bearable.

A narrative that does not include the traumatic imagery and bodily sensations is barren and incomplete. The ultimate goal, however, is to put the story, including the imagery, into words. The patient must construct not only what happened but also what she/he felt.

The therapist must help the patient move back and forth in time, from the protected anchorage in the present to immersion in the past, so that she can simultaneously reexperience the feelings in all their intensity while holding on to the sense of safe connection that was destroyed in the traumatic moment.

Why me? The arbitrary random quality of her fate defies the basic human faith in a just or even predictable world order. She is faced with the double task of rebuilding her own "shattered assumptions" about meaning, order, and justice in the world and also find a way to resolve her differences with those who beliefs she can no longer share.

The therapist's role is to affirm a position of moral solidarity with the survivor.

As the therapist listens, she/he must constantly remind him/herself to make no assumptions about either the facts or the meaning of the trauma to the patient.

The goal of recounting the trauma story is integration, not exorcism.

Transforming Traumatic Memory
Flooding: A controlled reliving experience in which the patient learns how to manage anxiety. A script is prepared including (1) context; (2) fact; (3) emotion; (4) meaning. The patient chooses the sequence for presentation from easiest to most difficult memories and events.

Testimony: Similar to Flooding, it is used with survivors of political torture. The central point is to create a detailed, extensive record of the traumatic experience.

It appears that the action of telling the story in the safety of a protected relationship can actually produce a change in the abnormal processing of the traumatic memory.

The patient may be reluctant to give up symptoms such as nightmares and flashback because they have acquired important meanings. The symptom may be symbolic means for keeping faith with the lost person, a substitute for mourning, or an expression of unresolved guilt.

Mourning Traumatic Loss
Trauma inevitably brings loss. The descent into mourning is at once the most necessary and the most dreaded task of this stage of recovery. It is an act of courage not humiliation.

Resistance to mourning:

The Revenge Fantasy: where victim and perpetrator roles are reversed. Based on the fantasy of getting even which is not possible. A goal is to transform anger into righteous indignation.

The Forgiveness Fantasy: transcending the rage through a willful, defiant act of love.

Healing depends on the discovery of restorative love in her own life—not on the contrition of the perpetrator.

The Compensation Fantasy: is a formidable impediment to mourning. Prolonged, fruitless struggle to wrest compensation from the perpetrator or from others, may represent a defense against facing the full reality of what was lost. Mourning is the only way to give due honor to loss; there is no fair compensation. The wish for compensation ties the survivor's fate to the perpetrator's and she is then held hostage.

In the course of therapy, the patient may focus her demands for compensation on the therapist. She may resent the limits; insist on some form of special dispensation. Underlying these demands is the fantasy that only the boundless love of the therapist can undo the damage of the trauma. Unfortunately, therapists sometimes collude with their patients fantasy of restitution. Boundary violations ultimately lead to exploitation of the patient even when they are initially undertaken in good faith.

The only way the survivor can take full control of her recovery is to take responsibility for it. The only way she can discover her undestroyed strengths is to use them to their fullest.

Survivors of chronic childhood abuse face the task of grieving not only what they lost but also for what was never theirs to lose. The childhood that was stolen from them is irreplaceable.

The reward of mourning is realized as the survivor sheds her evil, stigmatized identity and dares to hope for new relationships in which she no longer has anything to hide.

The second stage of recovery has a timeless quality that is frightening.

The survivor may wonder how she can possible give her due respect to the horror she has endured if she no longer devotes her life to remembrance and mourning. She will never forget. But the time comes when the trauma no longer commands the central place in her life.

The reconstruction of the trauma is never completed; new events at each stage of the life cycle will inevitably reawaken the trauma and bring some new aspects of the experience to light. The second stage is completed when the patient reclaims her own history and feels renewed hope and energy for engagement with life.

Reconnection
The survivor faces the task of creating a future:
• Developing a new self
• Developing new relationships
• Developing a sustaining faith
• Empowerment and reconnection are the core experiences of recovery.

Taking power in life involves the conscious choice to face danger. Survivors have come to understand their symptoms are a pathological response to danger. It is not the same as reenactment because the task (facing danger) is taken consciously, in a planned, methodical manner.

As survivors recognize their own socialized assumptions that rendered them vulnerable of exploitation in the past, they may also identify sources of continued, social pressure that kept them confined in a victim role in the present

Reconciling with Oneself
"I know I have myself." Her task is to become the person she wants to be. She draws upon the aspects of herself she most values from the time before the trauma, from the experience of the trauma itself, and from the period of recovery. Integrating all these aspects, she creates a new self both ideally and in actuality.

Here, the work of therapy focuses on the development of desire and initiative.

As the survivor recognizes and "lets go" of those aspects of her/himself that were formed by the traumatic experiences, she/he also becomes more forgiving of him/herself.

Reconciling with Others
The survivor has regained some capacity for appropriate trust. The therapeutic alliance feels less intense but more relaxed and secure.

As trauma receded, it no longer represents a barrier to intimacy.

Finding a Survivor Mission
This may take the form of social action and a willingness to speak the unspeakable. It is also a form of pursuing justice.

The survivor who elects to engage in public battle cannot afford to delude herself about the inevitability of victor.

Resolving the Trauma
The resolution is never complete, it is often sufficient for the survivor to turn her attention from the task of recovery to the tasks of ordinary life.

Dr. Mary Harvey's (colleague of Judith Herman) criteria for the resolution of trauma:

1. Symptoms are brought within manageable limits. Survivor is able to bear the feelings associated with traumatic memories. Survivor has authority over the memories. Memory is a coherent narrative. Self esteem has been restored. Important relationships have been reestablished.
2. There has been a reconstruction of a coherent system of meaning and belief that encompasses the story of the trauma.

Commonality
The restoration of social bonds begins with the discovery that one is not alone and that others have experienced similar events and can understand them. Participation in a group may provide a sense of "universality."

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Many times, a caregiver may need to leave their loved one at home, but feel uncomfortable leaving them alone without a certified medical caregiver. Our knowledgeable staff conducts in-depth interviews with the patient and family to determine the level of care needed, enabling the patient to receive the care they need from the comfort of their home.

These services include: Home Care Management, Mental Health, Community Wellness, Rehabilitation, Functional Training, and Life Skills Training.

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INTERDISCIPLINARY INTERVENTION
Interdisciplinary intervention addresses continuity of care across multiple settings and practitioners. The overriding goal of the intervention is to improve care transitions by providing patients with tools and support that promote knowledge and self-management of their condition as they move from Clinic/Hospital/Rehab Facility to home.

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DYNAMIC FLEXIBITY
Dynamic movements are the best way to prepare your body for dynamic workouts/ life. Dynamic movements will develop your flexibility, balance, coordination, mobility and strength.

For more information:
http://orgs.jmu.edu/strength/JMU_Summer_2000_WebPage/JMU_Summer_2000_Sections/9_summer_dynamic_flexibilty.htm
http://www.usta.com/healthandfitness/fullstory.sps?iNewsid=59158

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COMMUNITY SUPPORT
Community supports community based services to individuals with disabilities. Individuals are supported in accordance with their needs in school, work, home, and the community. Services are designed for the individual, the individual's family, and others who are involved with the individual. Services are rendered in the environments in which the individual desires to live, work, recreate, or pursue educational goals, and are designed to support each to pursue his or her own self-directed life goals.

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WELLNESS (alternative medicine)
From Wikipedia, the free encyclopedia

Wellness is generally used to mean a healthy balance of the mind-body and spirit that results in an overall feeling of well-being. It has been used in the context of alternative medicine since Halbert L. Dunn, M.D. began using the phrase high level wellness in the fifties, based on a series of lectures at a Unitarian Universalist Church in Arlington, Virginia, in the United States. The modern concept of wellness did not, however, become popular until the 1970's.[1]

Dunn (196, p. 4) defined wellness as "an integrated method of functioning which is oriented toward maximizing the potential of which the individual is capable. It requires that the individual maintain a continuum of balance and purposeful direction within the environment where he is functioning." He also stated that "wellness is a direction in progress toward an ever-higher potential of functioning" (p. 6).

The term has been defined by the Singapore-based National Wellness Association as "an active process of becoming aware of and making choices toward a more successful existence." This is consistent with a shift in focus away from illness in viewing human health, typical of contexts where the term wellness is used. In other words, wellness is a view of health that emphasizes the state of the entire being and its ongoing development.

The phrase can also be seen as an analogue to the medical term "homeostasis."

Wellness can also be described as "the constant, conscious pursuit of living life to its fullest potential."

Introduction
Alternative approaches to wellness are often denoted by the use of two difference phrases: health and wellness, and wellness programs. These kind of wellness programs offer alternative medicine techniques to improve wellness. Whether these techniques actually improve physical health is controversial and a subject of much debate. James Randi and the James Randi Educational Foundation are outspoken critics of this alternative new age concept of wellness. The behaviors in the pursuit of wellness often include many health related practices, such as natural therapies.

Wellness, as a luxury pursuit, is found obviously in the more affluent societies because it involves managing the body state after the basic needs of food, shelter and basic medical care have already been met. Many of the practices applied in the pursuit of wellness, in fact, are aimed at controlling the side effects of affluence, such as obesity and inactivity. Wellness grew as a popular concept starting in the 19th century, just as the middle class began emerging in the industrialized world, and a time when a newly prosperous public had the time and the resources to pursue wellness and other forms of self-improvement.

Wellness determinants
Wellness can be described as a state that combines health and happiness. Thus those factors that contribute to being healthy and happy also will be contributing to being well. Factors that contribute to health and happiness are known, at least since the time of Ancient Greeks. In order to achieve a state of wellness one has to work on its determinants. The determinants of wellness are: better understanding of concepts like destiny, health practices, spirituality, family, environment, work, money and security, health services, social support and leisure.

Wellness programs
Definitions of wellness vary depending upon who is promoting it. These wellness promoters try to facilitate a healthier population and a higher quality of life. Wellness can be defined as the pursuit of a healthy, balanced lifestyle. Wellness, as an alternative concept, is generally thought to mean more than the mere absence of disease; rather it is an optimal state of health. Wellness is pursued by people interested in recovering from ill health or specific health conditions or by those interested in optimizing their already good state of health.

Supporters of these programs believe that many factors contribute to wellness: living in a clean environment, eating organic food, regularly engaging in physical exercise, balance in career; family; and relationships, and developing religious faith. But there are two basic widely different approaches to wellness. The original faith-based wellness programs offer a spiritual approach which is in opposition to the more recent secular wellness promoters.[2]

Some well known wellness promoters are Deepak Chopra, Don B. Ardell, David F. Duncan and Andrew Weil. Janice Doochin of In-Harmony.

Secular-based wellness programs
The aging population participates in wellness programs in order to feel better and have more energy. Wellness programs allow individuals to take increased responsibility for their health behaviors. People often enroll in a private wellness program in order to improve fitness, stop smoking, or to learn how to manage their weight.

Workplace wellness programs are recognized by more and more companies for their value in improving health and well-being of their employees. They are part of a company's health and safety program. These wellness programs are designed to improve employee morale, loyalty, and productivity. They could consist of as little as a gym full of exercise equipment that is available to their employees on company property during the workday. But they may also cover smoking cessation programs, nutrition; weight; or stress management training, health risk assessments and health screenings.

Wellness Programs Retrieved from the Web. Info portal and cost analysis for companies wishing to implement a workplace wellness program for their employees.

Faith-based wellness programs
Faith-based organizations often provide an array of services to residents in need, such as food, shelter, clothing, childcare and senior services in the community. Faith-based wellness ministries are simply wellness programs sponsored by the faith-based community which are similar to those offered by others, but generally also focus on the spiritual, New Age and religious aspects of wellness from the perspective of a particular faith. Here, wellness is viewed as a quest for spiritual wholeness. Robert H. Schuller's be happy Beatitudes, for example, expounds upon the New Testament and presents eight positive principles for fulfillment. New Age guru Deepak Chopra, author of more than 40 books on spirituality and health, offers an alternative and New Age spirituality perspective to wellness.

References
Cherry, Rona (March 2006), "Can You Pray Your Pounds Away?" Vegetarian Times: 80-83. Retrieved on 8 March 2008
National Center for Complementary & Alternative Medicine (U.S.)
Alternative Medicine at the Open Directory Project
Dunn, H.L. (1961). High-Level Wellness. Arlington, VA: Beatty Press.
Dunn, H.L. (1977). What High Level Wellness Means. Health Values, 1(1), 9-16.
Neilson, E. A. (1988). Health Values: Achieving high level wellness—Origin, philosophy, purpose. Health Values, 12(3):3-5.
James Miller Wellness: The History and Development of a Concept, Spektrum Freizeit 27, 84-106, 2005

Additonal Wellness Sites: http://www.faqs.org/nutrition/Smi-Z/Wellness.html

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DIMENSIONS OF WELLNESS
For more information: http://www.sasklearning.gov.sk.ca/docs/wellness/index.html

Overview of Wellness

In this curriculum, they are referred to as dimensions of "wellness" but they can also be thought of as the dimensions of one's life—the dimensions of one's being. They are the physical, the psychological, the social, and the spiritual dimensions. These four dimensions are interconnected, interdependent, and constantly interacting with each other. Maintaining or improving one's wellness—one's quality of life—requires continuous balancing and rebalancing of these four dimensions in response to the events in our lives.

Underemphasizing (neglecting) or overemphasizing any one dimension will have a negative impact on the others. Conversely, improvements in one dimension will have a positive influence on the other three dimensions. For example, improvements in oneÕs level of physical fitness (related to the physical dimension) will almost certainly have a positive effect on the psychological, social, and spiritual dimensions of our lives.

Associated with each dimension are a variety of factors that can cause us to move toward the optimal wellness end of the Illness-Wellness Continuum—or toward the illness end. The Wellness 10 course is designed to enhance students' knowledge and understanding of these factors, and to improve their ability to manage them in order to move toward, or remain near, the optimal wellness end of the continuum.

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The physical dimension deals with the functional operation of the body. In general, wellness factors related to the physical dimension can be grouped within the following categories:

• appropriate amounts of, and ease of access to, a variety of physical activity
• a balanced menu of physical activity that provides opportunities for development and maintenance of each component of physical fitness—cardiovascular endurance, muscular endurance, muscular strength, flexibility, and body composition (healthy body weight).

• opportunities for a balanced diet
• wise food choices

• regular self-tests and check-ups
• proper use of medications
• taking necessary steps when ill
• appropriate use of the medical system.

• safety in the home (e.g., fire, carbon monoxide, backyard trampolines)
• sources and prevention of common injuries (e.g., blisters, sprains, sunburns)
• safety related to the operation of motorized recreational vehicles (e.g., personal water craft, snowmobiles, motorcycles)
• safety related to the operation of cars, trucks, and other vehicles (e.g., seat belts, designated driver)
• pedestrian safety (e.g., jaywalking, light coloured clothing, or reflective strips)
• stereo headsets causing users to be unaware of traffic noise and other sounds that would alert them to possible hazards or dangers
• safety related to acts of violence (e.g., physical assaults, rape)
• pollution (e.g., sound, environmental tobacco smoke)
• use and abuse of alcohol, drugs, and tobacco products.

• stress prevention and management
• adequate amounts of sleep.

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PSYCHOLOGICAL DIMENSION

Factors of wellness related to the psychological dimension can be grouped into three categories: mental, emotional, and intellectual. These categories are described below.

The mental category of the psychological dimension includes:

• reacting to difficulties and adversity in an optimistic manner
• viewing difficult situations as challenges and opportunities for growth
• adopting a positive attitude
• accepting our limitations and making the best of a bad situation.

The emotional category of psychological wellness is the "feeling" part and includes:

• handling emotions and controlling, or coping with, personal feelings
• maintaining emotional stability at some mid-range between highs and lows
• laughing and being able to stimulate laughter in others
• being able to express emotions appropriately and comfortably.

The intellectual category includes factors related to "thinking." These include:

• learning and using information effectively
• continuously acquiring knowledge throughout life
• engaging one's mind in creative and critical thinking
• keeping abreast of current events
• being curious

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SOCIAL DIMENSION

The social dimension of wellness has to do with "others"—both human and non-human. It extends beyond relationships with people who are close to us—beyond our cultural environment of family, friends, and local community. Our social wellness is also dependent on our relationships and interactions with all that is not human such as plants, animals, and minerals that make up the natural environment.

Wellness in the social dimension of our lives also depends on our relationships and interactions with the buildings, parks, automobiles, and other elements that constitute the built environment. Factors in our cultural, natural, and built environments influence our behaviour, and in turn, our behaviour has an impact on these environments. These factors are described in the following sections.

Wellness Factors in our Cultural Environment
Given the growth of technology and globalization, we could argue that all of humanity on the planet makes up our cultural environment. But in terms of the wellness-related decisions that we make, it is factors in our cultural environment of family, friends, and people in our community that influence us the most. These factors consist mainly of our relationships and interactions with other people. They include:

• relationships with family, friends, and people in our community
• the ability to get along with people from diverse backgrounds who express differing beliefs, values, and perspectives
• the ability to resolve conflicts, to negotiate, and to reach consensus
• feeling "connected" to a person, group, cause, or even a pet
• a sense of belonging to a large social unit
• the ability and willingness to reach out to others and to care for them
• the ability and willingness to invest in meaningful causes beyond ourselves
• traditions—one's own and those of various cultures
• socio-economic factors (e.g., race, income, education)
• technology
• laws and cultural practices within society.

Wellness Factors in our Natural Environment
Factors in our natural environment that can influence our wellness include:

• The weather and climate: Heat, cold, wind, rain, sun, snow, etc. influence the activities in which we do (and do not) participate, the illnesses and injuries we may suffer (i.e., increased incidence of skin cancer in sunny climates), and the moods we may experience (i.e., depression as a result of prolonged periods of rain and overcast skies).
• The geography: Lakes, forests, mountains, and rivers influence the activities in which we participate. Some people enjoy the wide, open spaces of the plains but feel trapped and enclosed in the mountains. Similarly, people who like the mountains and wooded areas may view the prairies as stark and empty.
• Pollution: The quality of the food we eat, of the water we drink, and of the air we breathe is affected by a variety of pollutants (i.e., carbon monoxide in the air due to car exhausts; residues of harmful pesticides in the air, ground, and water supplies). In addition, the earth's protective ozone layer is being eaten away by human-made chemicals resulting in increasing cases of skin cancer and cataracts, and decreases in human immunities.

Wellness Factors in our Built Environment
We, who live in modern societies, spend nearly all of our time amidst the built environment that consists of buildings, streets, roads, vehicles, machines, furniture, and other objects fabricated by humans. Not all of these are fashioned out of inert or dead matter. The built environment includes the pets we keep, the domesticated animals we rear, and the domesticated crops we grow. It is made up of anything that has come into existence entirely to serve human needs and purposes.

There are numerous factors in our built environment that can influence our wellness. Some of these include:

• the extent to which the built environment nourishes our soul
• the design of our cities, towns, buildings, rooms, vehicles, furniture, tools, etc. and the materials out of which they are fabricated
• the resource demands upon the planet that generate massive amounts of waste and pollution.

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This is the "depth" dimension of life. It refers to the values, beliefs, and commitments at the core of one's being. This set of personal guidelines acts as a secure anchor when difficult times arise or when we have to deal with a crisis.

Spiritual wellness does not just "happen." It requires time and attention. Unless it is nourished and exercised regularly, it will not be there to support us when we need it to counteract cynicism and despair. How do we go about getting in touch with our core and developing into spiritually healthy beings? A first step is to create an atmosphere that invites spiritual development. Time must be set aside to be quiet—for solitude, reflection, and meditation.

A basic precondition for the development of any kind of spirituality is the ability to tolerate, and even enjoy, solitude. The development of the spiritual dimension requires solitary practice—spending time alone. In our culture, however, very few people can tolerate solitude. When they find themselves alone, instead of reflecting, the typical reaction is to turn on the television, make a phone call, or find some other way to escape the solitude. When people experience moments of silence, taking these opportunities to focus attention inward and reflect upon ideas, feelings, and desires may contribute to growth within the spiritual dimension. The development of these abilities requires disciplined habits that are usually developed slowly over a long period of time.

For spiritual growth to occur, opportunities must be provided for students to reflect on their inner lives and to engage in serious dialogue on profound issues. Students need a place to respond in depth to questions such as: To what should I be committed? What gives meaning to my existence? What animates, energizes, and gives direction to my life?

Spiritual well-being means different things to different people. This dimension of wellness might include:

• a belief in some unifying force that gives purpose or meaning to life (i.e., for some people, this unifying force is nature; for others, it is a feeling of connection to other people, or a personal deity or universal life force)
• a sense of belonging to a scheme of existence greater than the merely personal
• a sense of purpose
• a realization that all humanity is somehow interrelated
• an understanding that true happiness involves more than the acquisition of material goods
• a desire to comfort and help others
• the ability to show gratitude and generosity
• a desire to contribute to society
• an attempt to reduce conflict and disorder
• efforts to bring harmony to activities, relationships, and the larger community
• a sense of wonder and awe related to the beauty, power, and mysteries of nature
• a potential, or capacity, to engage in thinking about larger purposes (e.g., social justice, ecological sustainability)
  
  

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WELLNESS WHEEL

The wellness wheel provides a visual representation of the concept of wellness that demonstrates the need for "balanced" or "well-rounded" lives. To attain and maintain harmony and balance in our lives, we must pay attention to each of the four dimensions of wellness. To neglect or over-emphasize any of the four dimensions will result in an out-of-balance (out-of-round) wellness wheel.

Imagine the wellness wheel as a tire made up of four separate air chambers—each one representing a dimension of wellness. If one or more of these air chambers is either over-inflated or under-inflated, the wheel will be unbalanced and the road of life will be a bumpy one. We roll along through life more smoothly when our lives are "well-rounded" or balanced. These ideas are represented visually through the three following graphics:

Balanced/Round Wellness Wheel

This wellness wheel belongs to a person who takes responsibility for achieving balance in his/her life. As a result, this person is rolling along smoothly through life—for whom everything is going "just right."

Out-of-balance/Out-of-round Wellness Wheel

This wheel could represent a person who is overly concerned with having fun and socializing (social dimension), and neglects the physical dimension (e.g., has a low level of physical fitness, and/or is overweight, and/or does not have a healthy diet, etc.).

Out-of-balance/Out-of-round Wellness Wheel

This wellness wheel is that of a person who is obsessed with the physical dimension of wellness. He or she engages in physical activity for so many hours each day that there is no time for attending to elements of wellness in the other dimensions (e.g., meaningful relationships, reading).

Aboriginal Medicine Wheel

The Medicine Wheel is an ancient holistic approach to healing ailments of the mind, body, and spirit that explains illness as springing from an imbalance of being. The Medicine Wheel is a complex network of ideas, symbols, and philosophies depicted within a metaphorical circle. The Wheel is divided into north, south, east, and west doors, each associated with thoughts, feelings, time periods, and sacred elements. A holistic approach to life where all things are connected is central to the Aboriginal world view. Illness is explained as an imbalance in life and restoring balance and harmony is achieved by examining the elements of one's life represented by the Medicine Wheel.

Understanding the Medicine Wheel is a challenge because the prevailing worldview of mainstream society, with its emphasis on measuring and quantifying, runs contrary to the holistic and esoteric principles on which the Medicine Wheel is based. In fact, some proponents of Medicine Wheel teaching are cautious about even discussing the Wheel because they are concerned that people will misinterpret the Wheel and start using it without really understanding what they are doing. Communities and individuals seeking healing usually look to respected Elders and facilitators, who have mastered the Medicine Wheel over many years. For more information you may wish to consult The Sacred Tree (1985) by Phil Lane, Jr., Judie Bopp, Michael Bopp, Lee Brown, and elders.

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ILLNESS-WELLNESS CONTINUM

Wellness is not merely the absence of illness. The Illness-Wellness Continuum illustrates that there are many degrees of wellness, just as there are many degrees of illness. Moving from the centre of the continuum to the left shows a progressively worsening state of health. It depicts a wellness wheel that is becoming less balanced (less round). Moving to the right of the centre of the continuum indicates an increasing level of wellness. It shows a wellness wheel that is becoming more balanced (round).Adapted, with permission, from Wellness Workbook, 3rd edition, by John W. Travis, MD, and Regina Sara Ryan, Celestial Arts, Berkeley, CA. ©1981, 1988, 2004 by John W. Travis.


Strands of Wellness

Of the multitude of factors that exert an influence on one's well-being, there are some that Wellness 10 students are more likely to be dealing with on a day-to-day basis. These are the factors that will probably have the greatest impact on students' ability to attain and maintain optimal wellness.

These particularly influential wellness factors have been called strands because they are woven into (i.e., weave their way through) the physical, psychological, social, and spiritual dimensions of our lives. The following five strands are emphasized in Wellness 10:

• Physical Activity and Fitness
• Stress Management
• Leisure
• Healthy Eating
• Relationships

Some strands are manifested more strongly (i.e., are more evident, more dominant) in one dimension than in others. Physical Activity and Fitness, for example, is most strongly manifested in (woven into) the physical dimension but it is also manifested in and through the other dimensions of wellness.

Individual fibres are not as strong as when they are woven together into a rope or tapestry. Similarly, when the strands of wellness are woven together, they combine forces and work together. The woven strands can exert a more powerful influence than when operating on their own. The Physical Activity and Fitness strand combined with the Stress Management strand is likely to be more effective in moving students toward the optimal wellness end of the Illness-Wellness Continuum than when each strand works independently. Physical Activity and Fitness, and Stress Management will be even more powerful when combined with Healthy Eating. The increased effectiveness is not only the result of combining the strands but also of the synergistic effect that is created. Wellness 10 is designed to enable students to see these connections and use them to attain and maintain optimal wellness.

Spheres of Wellness: Going Beyond Personal Wellness

The graphic representation of the three spheres of wellness is based on the following two premises: We cannot attain or maintain optimal wellness without taking care of ourselves. We cannot attain or maintain optimal wellness without reaching out to others and investing in meaningful causes beyond ourselves. The concept of wellness extends beyond personal wellness. It includes, but is not limited to, taking care of ourselves. Personal well-being requires investment in people and causes beyond oneself. To achieve balance in our lives, we need to go beyond self-absorption and ask ourselves, "What am I going to do with my wellness? What's the purpose of all this self-care?" These questions lead us beyond caring only for ourselves to caring for other people and causes in the local and global spheres of wellness. Saskatchewan Learning, Regina SK: © Saskatchewan Learning

MIND/BODY CONNECTION

Mind Body Connection is comprised of mind, spirit, and self-health and wellness.

Body positioning can make a huge difference to how you look and feel. All it takes is some simple modifications done on a regular basis and you will start to feel changes in your appearance and overall comfort. This will also transform into increased energy, improved athletic performance and lower the risk of injury.

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STRESS
We all have stress sometimes. For some people, it happens before having to speak in public. For other people, it might be before a first date. What causes stress for you may not be stressful for someone else. Sometimes stress is helpful—it can encourage you to meet a deadline or get things done. But long-term stress can increase the risk of diseases like depression, heart disease and a variety of other problems. A stress-related illness called post-traumatic stress disorder (PTSD) develops after an event like war, physical or sexual assault, or a natural disaster.

If you have chronic stress, the best way to deal with it is to take care of the underlying problem. Counseling can help you find ways to relax and calm down. Medicines may also help.

From MedlinePlus, a service of the U.S. National Library of Medicine and the National Institues of Health. This information is in the public domain.

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NUTRITION

Nutrition and wellness enables people to realize the components and lifelong benefits of sound nutrition and wellness practices and empowers them to apply these principles in their everyday lives.

From Wikipedia, the free encyclopedia:
Nutrition is the provision, to cells and organisms, of the materials necessary (in the form of food) to support life. Many common health problems can be prevented or alleviated with good nutrition.

The diet of an organism refers to what it eats. Dietitians are health professionals who specialize in human nutrition, meal planning, economics, preparation, and so on. They are trained to provide safe, evidence-based dietary advice and management to individuals (in health and disease), as well as to institutions.

Poor diet can have an injurious impact on health, causing deficiency diseases such as scurvy, beriberi, and kwashiorkor; health-threatening conditions like obesity and metabolic syndrome, and such common chronic systemic diseases as cardiovascular disease, diabetes, and osteoporosis.

Food Pyramid
United States Department of Agriculture
For more information: http://www.pyramid.gov/

One size doesn't fit all. MyPyramid offers personalized eating plans, interactive tools to help you plan and assess your food choices, and advice to help you:

• Make smart choices from every food group.
• Find your balance between food and physical activity.
• Get the most nutrition out of your calories.
• Stay within your daily calorie needs.

MyPyramid food plans are designed for the general public ages 2 and over; they are not therapeutic diets. Those with a specific health condition should consult with a health care provider for a dietary plan that is right for them.

Steps to a Healthier Weight

Why is it important to reach a healthier weight?
Reaching and maintaining a healthier weight is important for your overall health and well being. If you are significantly overweight, you have a greater risk of developing many diseases including high blood pressure, Type 2 diabetes, stroke, and some forms of cancer. For obese adults, even losing a few pounds or preventing further weight gain has health benefits.

How can I move toward a healthier weight?
Reaching a healthier weight is a balancing act. The secret is learning how to balance your "energy in" and "energy out" over the long run.

"Energy in" is the calories from the foods and beverages you have each day. "Energy out" is the calories you burn for basic body functions and physical activity.

Look at this chart to find where your energy balance is:

Maintaining Weight		Your weight will stay the same when the calories you eat and drink equal the calories you burn.
Losing Weight		You will lose weight when the calories you eat and drink are less than the calories you burn.
Gaining Weight		You will gain weight when the calories you eat and drink are greater than the calories you burn.

Which box did you choose? Where would you like to be? Many people want to lose weight. To do this the strategy is simple—the challenge is putting it into practice every day. If you are overweight or obese, here are some basic steps to help you gradually move toward a healthier weight:

1. Learn what to eat from each food group.
2. Focus on how much you eat. Watch your portion sizes!
3. Choose "nutrient-dense" forms of foods. These foods are packed with nutrients, but low in "extras" that just add calories.
4. Get moving! Physical activity can help you reach and keep a healthier weight.
5. Follow your progress by tracking your food intake and physical activity. Check your weight weekly.
6. Visit these sites for more information.

Dietary Guidelines
The Dietary Guidelines for Americans, 2005, gives science-based advice on food and physical activity choices for health. To see the full 80-page Dietary Guidelines report, click here.

What is a "Healthy Diet?"
The Dietary Guidelines describe a healthy diet as one that
• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;
• Includes lean meats, poultry, fish, beans, eggs, and nuts; and
• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

The recommendations in the Dietary Guidelines and in MyPyramid are for the general public over 2 years of age. MyPyramid is not a therapeutic diet for any specific health condition. Individuals with a chronic health condition should consult with a health care provider to determine what dietary pattern is appropriate for them.

Development of Authoritative Statements: The content of this website is not appropriate for use in the development of authoritative statements, as provided for in the Food and Drug Administration Modernization Act. This content has been developed based on the Dietary Guidelines for Americans, 2005, which has the potential to provide authoritative statements. Only statements included in the Executive Summary and Key Recommendations boxes of the Dietary Guidelines can be used for identification of authoritative statements.

Online calorie counters:
http://www.my-calorie-counter.com
http://www.bestbodyever.com/calorie-counter.html

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ALL ABOUT DIABETES
For more information: http://www.diabetes.org/about-diabetes.jsp

Diabetes is a disease in which the body does not produce or properly use insulin. Insulin is a hormone that is needed to convert sugar, starches and other food into energy needed for daily life. The cause of diabetes continues to be a mystery, although both genetics and environmental factors such as obesity and lack of exercise appear to play roles.

There are 20.8 million children and adults in the United States, or 7% of the population, who have diabetes. While an estimated 14.6 million have been diagnosed with diabetes, unfortunately, 6.2 million people (or nearly one-third) are unaware that they have
the disease.

In order to determine whether or not a patient has pre-diabetes or diabetes, health care providers conduct a Fasting Plasma Glucose Test (FPG) or an Oral Glucose Tolerance Test (OGTT). Either test can be used to diagnose pre-diabetes or diabetes. The American Diabetes Association recommends the FPG because it is easier, faster, and less expensive to perform.

With the FPG test, a fasting blood glucose level between 100 and 125 mg/dl signals pre-diabetes. A person with a fasting blood glucose level of 126 mg/dl or higher has diabetes.

In the OGTT test, a person's blood glucose level is measured after a fast and two hours after drinking a glucose-rich beverage. If the two-hour blood glucose level is between 140 and 199 mg/dl, the person tested has pre-diabetes. If the two-hour blood glucose level is at 200 mg/dl or higher, the person tested has diabetes.

Major Types of Diabetes
Type 1 diabetes
For more information: www.diabetes.org/type-1-diabetes.jsp
Results from the body's failure to produce insulin, the hormone that "unlocks" the cells of the body, allowing glucose to enter and fuel them. It is estimated that 5-10% of Americans who are diagnosed with diabetes have type 1 diabetes.

Type 2 diabetes
For more information: www.diabetes.org/type-2-diabetes.jsp
Results from insulin resistance (a condition in which the body fails to properly use insulin), combined with relative insulin deficiency. Most Americans who are diagnosed with diabetes have type 2 diabetes.

Gestational diabetes
For more info: www.diabetes.org/gestational-diabetes.jsp
Gestational diabetes affects about 4% of all pregnant women—about 135,000 cases in the United States each year.

Pre-diabetes
For more information: www.diabetes.org/pre-diabetes.jsp
Pre-diabetes is a condition that occurs when a person's blood glucose levels are higher than normal but not high enough for a diagnosis of type 2 diabetes. There are 54 million Americans who have pre-diabetes, in addition to the 20.8 million with diabetes.

Additional Information:
Recently Diagnosed
For more information: www.diabetes.org/recently-diagnosed.jsp
You or someone you love has just been diagnosed with diabetes—chances are you have a million questions running through your head. This area of our Web site can help ease your fears and teach you more about living with diabetes or caring for someone with diabetes, and connect you with others affected by diabetes who will listen and share their own experiences.

Diabetes Learning Center
For more information: www.diabetes.org/learningcenter
Take the first steps toward better diabetes care by visiting the Diabetes Learning Center—an area for people who have been recently diagnosed with diabetes, or those needing basic information.

Diabetes Symptoms
For more information: www.diabetes.org/diabetes-symptoms.jsp
Often diabetes goes undiagnosed because many of its symptoms seem so harmless. Learn what they are in this section.

Further Reading . . .
The Complete Guide to Diabetes, 4th Edition
The Complete Guide to Diabetes has been completely revised to bring you all the information you need to live an active, healthy life with diabetes. Now in its fourth edition, this guide gives you information on the best self-care techniques and the latest medical advances. If you have diabetes, this guide will answer all your questions. For more books on healthy living, click here.

Diabetes Risk Test
For more information: www.diabetes.org/risk-test.jsp
More than 20 million Americans have diabetes—nearly one in three does not know it! Take our diabetes risk test to see if you are at risk for having diabetes. Diabetes is more common in African Americans, Latinos, Native Americans, Asian Americans and Pacific Islanders.

Diabetes Myths
For more information: www.diabetes.org/diabetes-myths.jsp
Find the truth about some of the most common myths about diabetes.

Diabetes Statistics
For more information: www.diabetes.org/diabetes-statistics.jsp
With so many people affected by diabetes, the American Diabetes Association has compiled statistics on the impact of diabetes and its complications. We have statistics listed by population, complication, and economic impact.

The Genetics of Diabetes
For more information: www.diabetes.org/genetics.jsp
You've probably wondered how you got diabetes. You may worry that your children will get it, too. Unlike some traits, diabetes does not seem to be inherited in a simple pattern. Yet clearly, some people are born more likely to get diabetes than others.

Who's on your health care team?
For more information: www.diabetes.org/whos-who-on-your-health-care-team.jsp
No matter what kind of diabetes you have, it affects many parts of your life. You can get help from health professionals trained to focus on different areas, from head to toe. A health care team helps you use the health care system to its fullest. So whom do you need on your team? Find out here.

Books & Magazines
For more information: store.diabetes.org/
Visit our bookstore for a variety of cookbooks, meal planners, self-care guides and other educational materials to assist you in managing diabetes.

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