Wellness and TTM

Kiely Macdowell px4793 18 September 2023 Wellness & Transtheoretical Model Part 1: Fill out the chart while reading the information on wellness and the transtheoretical model. Use your text and the links below for more information on TTM and wellness. 6 Dimensions of Wellness The Six Dimensions of Wellness Model Transtheoretical Model Wellness (5 points) Dimension of Wellness Definition Ways to Practice/Incorporate it into One’s Life Ways you currently incorporate it into your life Occupational Finding personal satisfaction and fulfillment through work Evaluating the environment you work in and making sure it brings you joy Making sure the environment I am in provides me with joy Physical Being aware and taking care of your body/health. Yoga, walks, going to the gym Exercising 3 times a week for at least 30 minutes Social Creating meaningful relationships with those you choose to surround yourself with, and who have a positive influence on your life. Setting boundaries when making friends, making sure they bring positive light to your life Making sure I stay connected and up to date with my friend’s lives. Making sure their actions are things that I agree with Intellectual Expanding your mind on new ideas and information Taking an interest in new literature or topics you do not already know about. Or, expanding the knowledge you know about a specific topic Taking the time to really appreciate the topics I am required to look into for course work. Reading leisurely Spiritual Having a belief system that aligns with your values Going to church, keeping a journal Keeping a journal

Emotional Awareness of your feelings, and the way they are expressed. Keeping a journal, practice evaluating the way you speak with a close friend or family member Keeping a journal to track my thoughts and emotions Environmental Living in a healthy, safe environment that is positive to your wellbeing Recycling, being eco-friendly Recycling as much as I can, keeping a compost waste bin Financial Acknowledging your financial stability, being aware of the money you make VS the money that is outputted. Making a budget, sticking to the plan Budgeting my income monthly Transtheoretical Model- Stages of Change (5 points) Stages of Change What’s happening? Definition 1. Precontemplation Not having the intention to make a foreseeable change in the near future In this stage, people do not intend to take action in the foreseeable future (defined as within the next 6 months). People are often unaware that their behavior is problematic or produces negative consequences. People in this stage often underestimate the pros of changing behavior and place too much emphasis on the cons of changing behavior. 2. Contemption Intending to start a positive change In this stage, people are intending to start the healthy behavior in the foreseeable future (defined as within the next 6 months). People recognize that their behavior may be problematic, and a more thoughtful and practical consideration of the pros and cons of changing the behavior takes place, with

Transtheoretical Model- Processes of Change (5 points) Process Description 1. Consciousness Raising Increasing awareness about healthy behavior. 2. Dramatic Relief Emotional arousal about the health behavior, whether positive or negative arousal. 3. Self-Reevaluation Self-reappraisal to realize healthy behavior is part of who they want to be. 4. Environmental Reevaluation Social reappraisal to realize how their unhealthy behavior affects others. 5. Social Liberation Environmental opportunities that exist to show society is supportive of the healthy behavior. 6. Self Liberation Commitment to change behavior based on the belief that achievement of the healthy behavior is possible 7. Helping Relationships Finding supportive relationships that encourage the desired change. 8. Counter- Conditioning Substituting healthy behaviors and thoughts for unhealthy behaviors and thoughts. 9. Reinforcement Management Rewarding the positive behavior and reducing the rewards that come from negative behavior. 10. Stimulus Control Re-engineering the environment to have reminders and cues that support and encourage the healthy behavior and remove those that encourage the unhealthy behavior. Part 2: Complete the Wellness Wheel. The Wellness Wheel pdf and slides are uploaded in your Module slides. Open the wellness wheel slides and use the questions to fill out the wheel. Upload a picture of your completed wellness wheel. (5 points)

Part 3: Looking at the chart (ways you are currently incorporating wellness in your life) and your wheel, answer the following questions. Make sure to write in complete sentences and give explanations and examples to support your answers. (Each question is worth 3 points for a total of 15 points.) 1. Which dimension of wellness is stronger? Why is that? a. The dimension of wellness that is the strongest for me was Social. I gave myself higher percentages in this category. I feel like I have developed strong social skills throughout my life and make the right efforts to demonstrate those. 2. Which dimension of wellness is weakest? Why is that? a. The dimension of wellness that is weakest for me was Physical. I have made efforts to enhance my physical wellness but I am still not where I want to be. This is currently a work in progress for me. 3. What are strategies you can use to increase your lower dimension? a. I have a plan to increase my physical wellness. I used the plan I made in the Self Assessment we needed to do for this class and will be sticking to that 4. How will working to increase those dimensions benefit you overall? a. It will benefit my overall wellness and make me feel better both physically and emotionally 5. Why is it important to constantly work on maintaining a high level of wellness? a. To better your life in all aspects Part 4: Review your goals and the TTM. Answer the questions below. (15 points) 1. Write three SMART goals, one long term and two short term. The short term will have an end date near the end of the semester. Use the goals/information from your self-assessment on Connect. (3 points) a. SMART goal 1 (SHORT TERM) i. S: Increase my gym activity to 3x per work week while my boss is on maternity leave ii. M: Keeping track of the way I feel before and after the gym, and at the end of every week iii. A: This goal is challenging because I am often tired after working for 9 hours a day but I can do it since my workload has significantly decreased iv. R: It is easy to keep myself accountable v. T: 3x per work week by the beginning of October b. SMART goal 2 (SHORT TERM) i. S: I’m going to study daily during midterms to make sure I can get the best grades I am able to do so ii. M: I have quizzes and assignments to evaluate during the semester iii. A: I can get good grades when I apply myself iv. R: I want to graduate within the next 2 semesters v. T: I want to have A-B average by the end of the semester