a) The four dimensions of health, forming our psychosocial health are mental, emotional, spiritual, and social health. Mental health is the thinking section of psychosocial health. It involves how an individual responds to issues in life. In addition, it is about an individual who relates to other people. Emotional health means how an individual feels. It includes anger, love, hate, joy, and jealousy, among others. It responds to situations, particularly the negative ones, in a positive way (Leitão & Greiner, 2017). However, an unhealthy individual uncontrollably responds to issues with extreme rage. In emotional health, there exist emotional intelligence, which is the ability to understand and handle an individual’s emotions as well as those of others.
Spiritual and social health also form part of psychosocial health. Social health is the ability to form meaningful relationships with other people and relate healthily and positively. It involves the way an individual connect or relate to the people around them, adapt to different social situations, and experience a sense of belonging all share to an individual’s social health. Spiritual health is an aspect of psychosocial health that relates to an individual having a sense of meaning and purpose and a feeling of connection with others as well as with nature (Leitão & Greiner, 2017). It is achieved when an individual feels at peace with life. Besides, it is when an individual can find peace and hope even at hard times.
b) Among the four dimensions, my current strengths are mental and social health. I recently determined that my mental health make me strong. It makes me realize how strong I can be. In regards to this, I can think and make informed decisions about important issues in life. When experiencing a dilemma in life, I would think through and come up with a positive solution without any regrets. In addition to my mental strength, I am strong socially. I can make a meaningful relationship with other people. I am always aware and understands my feelings and thoughts and the feelings of the people around me. I usually learn very first what makes other people happy.
a) While fostering happiness, there are often small changes to an individual’s mindset as well as mindsets that can boost their mood and will not feel like a chore. In case an individual feels himself or herself sinking into a bad mood or wants to be like others around them who seem to burst with positive regardless of situations. It is important to record some of the habits that might be holding them back and understand that there are plenty of feel-good activities to incorporate into your routine. Here are some five mood-boosting healthy habits;
- Practice gratitude– there will be some situations to appreciate regardless of their potential impact on an individual. Being grateful even when things are not positive will help boost an individual’s mood
- Exercise daily-consider the benefits of endorphins that are released from something as simple as 30 minutes of workout daily. Regular exercise will assist boost one’s mood
- Prioritize on having enough sleep time– regular sleep patterns can assist a great deal in boosting an individual’s mood and energy levels.
- Meditation– about 15 minutes of still, quiet time especially in the morning can aid in eliminating stress and boost one’s mood
- Get mad– when you are low, do not overlook your feelings. Release the anger and move through your episodes of emotions to release the negative energy and create a space for a better mood
b) In regards to the above mood-boosting strategies, I currently practice gratitude, exercise, and meditation. To begin with, I usually create time for contemplation and appreciation of aspects of life. I often think of the things that I am grateful for by focusing on what is good and positive. I tend to focus more on the positive things that I have attained in life and anticipate good things, even when situations are not good or fair. Second, I often engage in meditation as a way to boost my mood. I take up a relation practice to reduce the overall stress levels by engaging in deep breathing, mindfulness meditation every morning for about 15 minutes, and deep breathing when I feel anxious.
c) Exercise is among the best strategies that I consider as means of reducing stress levels and boosting my moods. I take it as an initiative that improves my overall health and sense of well-being, which puts more energy in my daily operations. Exercise is part of my daily routine, where I created a culture of working-out for about 20-30 minutes. I usually alternate different types of exercise, such as running, swimming, weight lifting, and cycling, depending on the one in my schedule. However, as recommended by the Department of Health and Human Services, I try to maintain a weekly workout of 150 minutes minimum. This has helped me eliminate stress to boost my mood and overall health.
Among the five strategies for mood boosting, I can try out on having a good sleep every night. Normally, I engage in a series of tasks that can stretch to late hours. I do not like pushing forward tasks; hence, I always make sure that tasks are completed even when it means sleeping for less than 5 hours. In addition, I was brought up in a family that believes that excessive sleep is attracting poverty. However, I think having an inadequate sleep has contributed to some levels of stress and anxiety that I partly experience. Based on this, I must try out having enough sleep time daily.
d) Everyone understands how vital physical activity is for keeping us physically healthy. However, it is interesting to know that physical activity can also aid in maintaining us mentally healthy. Research has proved that people who exercise regularly have better mental health as well as emotional well-being and reduced cases of mental illness (Patel, 2014). Physical activity seems to lower the risk of developing mental illness. It aids in treating some cases of mental health issues such as depression and anxiety. For instance, for mild depression, the study suggests that physical activity can be as efficient as anti-depressants or other treatments such as behavioral therapy.
Physical activity is not just about aerobic capacity and the size of muscles. Physical activity can promote physical health and physique. People who exercise constantly tend to do so since it gives them a great sense of well-being. It results in immense benefits such as energy throughout the day, sleeps better, and have a sharper memory. Interestingly, constant exercise can also boost the overall mood of an individual. It has been proved that regardless of age or level of fitness, an individual can learn to apply physical activity as a powerful tool to feel better.
- My wellness score is 107 out of 125.
b) Common thinking traps; every person can always fall into unbalanced thinking traps. One is most likely to distort their interpretation of things when they feel sad, anxious, depressed, or angry. One is more prone to thinking traps when they are neglecting themselves, such as not eating well or sleeping well. Examples of thinking traps that we normally experience are overgeneralizing things, black and white thinking, fortune telling, emotional reasoning, labeling, and mind-reading. For example, black and white thinking involves seeing things as good or bad, terrible, or perfect. In most cases, people who think in black and white see small faults as a complete failure.
Among the above listed thinking traps, my most challenging one is fortune telling. Fortune telling is about predicting that something will be bad or good without any tangible evidence. Sometimes, I would think that something bad would happen to me for not doing something vital in life. For instance, I normally think that I will end up depressed for not having enough sleep. In addition, there is a time when I had studied hard for my exams, but there was still a feeling that I was going to fail. This thinking trap has drastically influenced my reasoning at times, especially when preparing for an important event such as exams.
c) Healthy thinking is not just about positive thinking since no one can think all the time positively. In some cases, bad things occur, such as having an argument with parents or failing in an important exam. In regards to this, it is normal and healthy for an individual to be upset and have adverse thoughts when negative things happen. Healthy thinking involves looking at the positive, negative, and neutral part of the entire situation to conclude. Alternatively, healthy thinking means looking at life and the entire world in a balanced way. Having a balanced thought system is healthy.
A healthy thinking worksheet is an important tool that aids an individual in understanding himself or herself as far as health is concerned (Patel, 2014). First, in the situational section, it helps one recall a certain event in life and determine whether it had a negative influence on them. It also helps one to record their reaction to the situation, which is important for future decision-making when such an event occurs. Second, in the reasoning section, one is expected to evaluate themselves and record their thoughts. This part helps an individual in understanding the level of thought and reasoning capabilities.
A healthy thinking worksheet is important because it assists one in determining their challenging thinking traps in life. It has a guide that allows one to make informed decisions regarding their thinking traps. Through this, an individual can determine whether they have a problem or not to seek a tangible solution. The first to find a solution to issues such as mental health is to accept that there is a problem. The worksheet leads an individual in not only identifying that there is a problem but also in understanding the exact problem.
a) Explanatory style is the manner in which an individual perceive or explain events in their lives. It is a situation where an individual explains the bad things they experience in life.
b) Some researchers believe that explanatory style will be changed. Seligman thinks that explanatory style will not stay the same but change into different forms.
c) A technique that uses ABCDE mnemonic comprising of adversity, belief, consequences, dispute your negative belief and energize your self
d) Negative impacts of pessimistic explanatory style on physical health are; regular health problems whereas positive impact is that it has stressors.
e) Positive impact of optimistic explanatory on physical health are; less illness, and ability to recover quickly while negative impacts are ignoring or responds slowly to serious health issues
f) Negative impacts of pessimistic explanatory styles on mental health are prone to depression cases. Positive impacts are; not vulnerable to negative events in life and making sound decisions.
g) Positive impact of optimistic explanatory style on mental health are less stress, which contributes to a positive mood even in bad times. It also results to long life. Negative impacts are; prone to negative events in life and risk of miscalculation or making unsound decisions.