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The Wheel of Life Exercise

Have you ever felt that your life is not balanced?

This exercise with the Wheel of Life will increase your awareness on the particular areas you need to work on to give your life balance. It can also give you direction on where to focus your self care strategies.

While some areas receive all your attention, others get none. Perhaps your career is on track, but you no longer have time for your family and friends, or your work is unfulfilling, and you are not growing or learning. This often happens if we are focused on career or finances because of debts, or avoiding areas of our life because we feel we have lost control.

Everyone feels challenged at some stage in their life.  Balance and Harmony in relationships, careers, health spirituality, finances and others are difficult to establish, achieve and even maintain. 

Achieving a balanced existence is essential for our wellbeing.

The Wheel of Life is a tool that continues to prove popular in life coaching and self-help. It offers enormous insight into aspects of your being that are flourishing or struggling and helps guide you to the changes needed to remove barriers and move forward.

What Is the Wheel of Life?

The wheel of life is divided into 10 sections, each with a rating of 1-10. The headings can be changes to suit your particular lifestyle.

Download a PDF copy to complete the exercise.

The Wheel of Life is powerful because it gives you a vivid visual representation of the way your life is currently, compared with the way you’d ideally like it to be. It is called the “Wheel of Life” because each area of your life is mapped on a circle, like the spoke of a wheel.

The original idea behind the Wheel of Life came from industry pioneer Paul J. Meyer in the 1960s to help people realize their goals.

The Wheel of Life exercise is widely used and can be used effectively by the individual. It offers a practical and flexible tool to assess your needs and set goals aligned with your core values.

How to use The Wheel of Life

When you have your downloaded copy mark whatever you think your scores are for each of the areas. Join the dots.

For example you may mark:

Personal growth and learning  4

Spirality 4

Money and finances 2

Career and work 4

Health and Fitness 4

Fun and recreation 5

Environment 7

Community 8

Friends and Family 4

Partners and Love 2

The wheel you have marked will provide a snapshot of where your life is today, and where you are focusing your time and energy. 

Your wheel will look something like the one above, except it will have your own scores. It will provide a snapshot of where your life is today and where you are focusing your time and energy.

Some of the scores may surprise you however don’t be discouraged, it is a starting point.

When you can see that your partner and love is on the scale of 2, and your community and environment scales are 7 and 8 it gives you an indication as to where you need to start. If you are in a relationship encourage your spouse to complete the exercise too.

The Wheel of Life is used widely with Health Professionals and Lifestyle Coaches. If you feel you need assistance to get started to set goals don’t hesitate to contact a professional.

Completing the Wheel of Life is not necessarily a one off exercise. After you have assessed your current situation and takes steps to move forward complete the exercise again. this will identify if you are on track and the strategies you have implemented are working for you.

I wish you well

Self Care is Vital for Mental Health

You hear the terms “mental health, mental illness” used all the time. But what does it actually mean?  To explain this, it’s helpful to think about mental health on a spectrum.

At one end of the spectrum a person is mentally healthy. In this area you feel able to work and study, feel connected to others, be involved in activities in your community and ‘bounce back’ when life’s changes and challenges come along.

At the other end of the spectrum is mental illness. Mental illness is a general term that refers to a group of conditions, such as anxiety, depression or eating disorders. These conditions can significantly affect how a person feels, thinks, behaves and interacts with others. Almost half of the population will experience a mental illness at some point in their lives.  Common Mental Illnesses are anxiety, depression, eating disorders and post traumatic stress.

Self-care is any activity that we engage in to take care of our personal needs and well-being. It is vital to our mental and overall health and, ironically, it’s something we frequently neglect to practice.

The recent and ongoing stress related to COVID-19 has increased the need for us to self care.  This will enable us to build resilience and continue to cope in the current stressful environment and prevent mental illness.

Practising self-care has remarkable effects on our self-esteem. When we take care of ourselves, it affirms our self-worth. By taking care of ourselves and our needs, we’re telling ourselves, ‘I deserve this’.

With regular self-care, our self-awareness is greatly enhanced. Our go-to activities will usually be something that we already enjoy, but it also gives us the opportunity to branch out and try new things. This enables us to decide what we do and don’t like and, if we discover new interests, it can potentially lead to new passions and goals.

Self-care encourages self-improvement. It promotes rest and relaxation, which benefits our overall health and wellness, and it also promotes healthy relationships. When our self-esteem and self-awareness improves, it has a positive effect on our overall mindset. This, in turn, enables us to care for our friends and loved ones in a way that we might not have been able to do before.

Do we practise self-care enough?

The first thing about practicing self care is to be aware that it is something we need to do.  Work and supporting family and friends is totally exhausting and if we don’t start to look after ourselves and revitalise and replenish then we are at risk of developing mental illness ourselves.

Why don’t we Practice Self Care?

The lack of energy or time are two of the most common reasons why we don’t practise self-care as much as we need to, but our financial situation or feelings of selfishness or guilt are also contributing factors. Many of us are of the opinion that practising self-care makes us appear selfish when, in reality, that is far from the truth.

Self Care Ideas

Self-care doesn’t have to be time consuming, physically draining, or costly. In fact, sometimes it’s the quick, simple things that are happening on a regular basis that keep us rejuvenated. Establishing a self-care routine is ideal, and the easiest way to do this is to block time your diary, daily if possible.  It doesn’t have to be for a long period, even 10-20 minutes to start would be good. Refer to a previous post on Self Care.

 If you are a morning person set your alarm 20 minutes early, even if you treat yourself to a cup of coffee in bed before your hectic day starts.  If you are an evening person schedule in 20 minutes to have some quiet time or use the time however you want to.  It’s not what you do but having the time set aside. If you are consistent you will gradually find that the time you have set aside is really valuable.

Download the Self Care First Aid PDF .  This will give you strategies to include in your routine.  Choose the strategies that suit you.

Not all Strategies Help

Some individuals have negative coping strategies. These could include turning to addictive behaviours like increasing alcohol or drug use, gambling or overeating — behaviours that can vary from person to person.  These strategies tend to be a short term solution and aren’t considered to be self caring because they aren’t behaviours that are nurturing and that would increase self esteem.

Breathing Relaxation

Here is a breathing relaxation exercise you can try:

  • sit (or lie) down and close your eyes, or let your eyes rest on an object in the room
  • inhale deeply and slowly, while counting to four
  • exhale slowly, counting to four
  • inhale deeply and slowly again as you count to four, then hold your breath for two seconds
  • exhale slowly, counting to four
  • repeat inhale and exhale cycle for several minutes, and relax consciously
  • as you inhale, imagine yourself in a safe, comfortable, beautiful place, continue to breathe as you hold the image in your mind, feel how relaxed you are, and
  • when you are ready, become aware of yourself in the room once again, wriggle your fingers and toes, and slowly open your eyes.

Muscle relaxation

When you feel stressed, your muscles might feel tense making it hard to relax. Try this progressive muscle relaxation technique to get your body to relax:

This exercise can be completed laying. down or sitting in a comfortable chair.

  • rest your arms by your side, and close your eyes
  • inhale as you count to four, and exhale as you count to four, until your mind is quiet and you feel calm
  • as you continue to breathe slowly, tense each muscle group for ten seconds (don’t tense so much that you feel cramp or pain), then relax for ten seconds, starting with your:
    • feet: curl your toes, then relax
    • calves: tighten your calf muscles, then relax
    • thighs: tighten your thigh muscles, then relax
    • buttocks: tighten your buttocks, then relax
    • stomach: pull your tummy in, then relax
    • chest: breathe in deeply, then breathe out and relax
    • hands: clench your hands into fists, then relax
    • lower arms: bend your hands up at the wrists, then relax
    • upper arms: bend your arms up at the elbow, then relax
    • shoulders: lift your shoulders up, then relax
    • neck: roll your neck gently to the left, then the right, then forward, and relax
    • jaw: clench your teeth, then relax
    • forehead and scalp: close your eyes tightly, then relax, and
    • eyes: raise your eyebrows, then relax
  • continue slow, controlled breathing for five more minutes, and enjoy the feeling of relaxation, and
  • when you’re ready, have a good stretch and bring your awareness back into the room.

Practicing self care is vital to your mental health. If you have a mental illness then self care will be one strategy used to improve your mental health.  Self Care does not have to be elaborate, expensive, or take a long time.  Self care needs to be integrated into your daily routine and become what you do to revitalise and replenish yourself to enable you to continue to support friends, family and communities that need your attention.  

There are numerous self care strategies and the challenge is to choose those strategies that will compliment, nurture and fit into your lifestyle and routine and make you feel great.                                      

12 Strategies to Stop Procrastinating

Procrastination can be a good thing, it allows you time to think about a project, get creative and formulate an effective plan to achieve your goals. Procrastination can also have a negative effect because it can stop us moving forward. Here are 12 strategies to add to your toolbox to Stop Procrastinating.

Do you experience one of these reasons for procrastinating!!!

  • Are you afraid of failure?
  • Do you fear success?
  • Do you have a negative voice in your head telling you that nothing you do is ever good enough?
  • Are you a “perfectionist” and can never get started on a task?
  • Do you lack the skills to get started?

Once you discover the reasons for procrastinating, you can take steps to make procrastination a thing of the past and enjoy a more successful life.

Here are 12 strategies that will assist you to “dig yourself out” and plan your next project.

 1. Do the most difficult and most unpleasant tasks first

Get them out of the way so you can feel proud of what you’ve accomplished. Everything else will seem easy after that.

Eat That Frog! 21 Great Ways to Stop Procrastinating and Get More Done in Less Time

2. Break down big projects into smaller ones

Complete a small section, then move on to another part of the project. Eventually these blocks of work will all add up to a complete project.

3. Schedule work time and break time

Sometimes you don’t need long hours to complete a task, just be consistent, focused effort for short periods of time. Work for 25 minutes, then take a break for five minutes. Do this for four sessions, then give yourself a reward of a longer break such as 15 to 30 minutes. Continue in this manner until you complete the task, and then move to the next item on your to-do list.

4. Transform your tasks

If you find the task dull, boring or difficult, turn these negatives into a positive. For example, if it is dull, promise yourself a reward once it is done. If the task is difficult, what wonderful new things will you learn in the process of accomplishing it?

5. Avoid perfectionism

Remember that it does not have to be perfect; it just needs to get done. Do your best, but don’t miss a deadline either.

6. Get Organised

Be organised, write down what you have to do to get started, refer to this list often until you have a ritual you are comfortable with.

7. Learn the Skill Set you require

Often a project might just seem too overwhelming. Ask others who have the skills you need to help you get the job done.

8. Reward yourself along the way

Be sure you reward yourself, this is a really important step.

9. Manage your time

Use planners and diaries to keep track of all deadlines. Give yourself a time so you are not stressed and working down to the wire.

10. Establish your priorities

Deadlines are a fact of life. Determine what must be done first, but be prepared to switch from one task to another.  For example if your current assignment is due at the end of the week but a new one comes in that needs to be done by the end of the day.

The Science of Powerful Focus: 23 Methods for More Productivity, More Discipline, Less Procrastination, and Less Stress (Live a Disciplined Life Book 13)

11. Keep the End in Mind

Think how great it will be once you have completed the task.  If it’s a long term project like wellness and health or similar break it up into small steps and reward yourself after you have completed the goal.  It may start with an hourly or daily achievement.

12. Turn off your inner critic

Be kind to yourself, acknowledge every step and think about how great it feels to accomplish your goals.

Procrastination can be beneficial because it is just a way of giving yourself the maximum amount of time to mull something over before you begin. You can gather your thoughts, take in more inspiration, and look beyond the most obvious solutions to find the most creative ones.

However procrastination can also be paralysing and be a hindrance to you achieving your goals.

The above 12 tips may assist you if you are having difficulties getting started.

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Setting SMART Goals

Goal setting is important when you are working towards a Healthy Lifestyle.

SMART is an acronym you can use to guide your goal setting.

To make sure your goals are specific and attainable, each one should be:

  • Specific (simple, sensible, significant).
  • Measurable (meaningful, motivating).
  • Achievable (agreed, attainable).
  • Relevant (reasonable, realistic and resourced, results-based).
  • Time bound (time-based, time limited, time/cost limited, timely, time-sensitive).

How to Use SMART

1. Specific

Be specific and think about your goals in terms of thinking about:

WHAT you want to change

WHY you want to make the changes

HOW you are going to achieve it

WHEN you expect to achieve it

To begin this process think about one area of your life you want to change because you want to bring more enjoyment to your life or you want to be healthier. It might be that you want to make changes in one of these areas; your diet, exercise, mental health, sleep hygiene or reduce your alcohol intake.

Be specific, you will have more success if you choose one area and focus on that for a period of time. When you see you are achieving your goals you will have the motivation to keep going.

For example you may have just had a check up at the Doctor and found you have hypertension (high blood pressure) and you have been told you need to “lose some weight” and “improve your lifestyle”. This statement is very broad, there is nothing specific that you can focus on.

Making changes in one area of your life has a positive effect and you will notice improvements in other areas. If you were to commence a weight loss program you will notice you start to sleep better, have more energy and will interact more with family and friends.

To make this more specific start by stating your goal in a precise format.

For example:

What do I want to change: I want to lose weight.

Why do I want to make these changes. I need to make these changes to improve my health, manage my blood pressure and improve my lifestyle. I am totally sick of the way I have “let myself go in the last few months”. I want to fit into all the clothes I have in my wardrobe. I cannot afford to buy anymore. I want to feel alive and sexy again.

How am I going to achieve this. I am going to achieve this by setting SMART goals and following the plan I formulate.

When do I expect to achieve it. I will set short medium and long term goals. I will have weekly, monthly and three monthly targets.

2. Measurable

Making your goals measurable will enable you to track your progress and stay motivated. Assessing your progress will help you to stay focused and meet your deadlines.

Another benefit which is equally important is to acknowledge to yourself that you have achieved your weekly goal (an example would be to lose 1 kg weight). You will have a feeling of achievement and this will give you the encouragement and incentive to continue.

An example of how a specific goal may be written

3. Achievable

Your goal also needs to be realistic and attainable to be successful. Attaining your goals may be a challenge however this does not mean they are unachievable. Be patient and kind to yourself. Have you planned short term, medium term and long term goals?

Few people like change, identify if your resistance to change is getting in the way of achieving your goals.

Look at creative ways you can plan to accomplish your goal. Set up a support system with your family and friends to help you achieve your goal.

Seek assistance from a professional to give you a kick start. Contact a Professional Life Coach, a Wellness Coach or a Medical Professional.

4. Relevant

This step is about ensuring that your goal matters to you, and it aligns with other relevant goals. Ask yourself if this is the way forward for me.

Your goal needs to be important to you. It needs to have significance or, otherwise, it can easily be discarded….

Revisit your initial commitment and ensure you are still on track. If you do get off track reassess your position and reestablish your commitment to your goal.

The path to success can be a challenge, It is not uncommon for people to take two steps forward and one step back. It’s the moving forward that counts.

5. Timely

A SMART goal must be time-bound in that it has a start and finish date. If the goal is not time-constrained, there will be no sense of urgency and, therefore, less motivation to achieve the goal.

In the case of an ongoing goal like weight loss you will have your plan divided into short, medium and long term goals. The targets you will achieve will be set at frequent intervals.

When you are setting up your SMART goal plan make sure you write it clearly and leave space for your own comments. Make your goal sheet into a poster and attach it to the wall or your fridge where it is in full view.

Celebrate each goal you achieve by getting yourself a reward or marking a series of points for the goals you have achieved. Treat yourself to a weekend away, treat yourself a new outfit. Do something to acknowledge your achievement.

Download the PDF for setting SMART Goals.

The information in this article is provided for general information purposes only. It should not be treated as a substitute for the medical advise of your own doctor or any other health care professional. If you are making lifestyle changes it is a good idea to consult your doctor to discuss theses changes and monitor your health.

How to Manage Loneliness -14 Ways

How to Manage Loneliness -14 Ways

A survey in 2019 by the Consumers Health Forum of Australia reported that at least 15% of Australians were experiencing high levels of loneliness.  This indicates that loneliness was already present prior to the pandemic from COVID-19.   COVID-19 restrictions forced people to stay at home and therefore reduced social contact and accessibility to loved ones and friends and has caused a dramatic increase in loneliness.

For some people lifting these restrictions has not alleviated their feelings of loneliness.  They continue to feel isolated, disconnected from friends and family and have lost contact with work colleagues.  This could be  because they are working from home and missing the daily interactions and meetings at coffee shops.

Loneliness can affect anyone, at any age.  We can also experience loneliness at different times of our lives.

Feelings of loneliness are manageable, connect with your family, friends and work colleagues or practice self care increase your feelings of self worth and self esteem.

Try these 14 simple things that will help you to feel more content and connected.

Connecting with Others

The quality of your relationships matters more than the quantity. Build a network of support where you can feel loved and cared for.

Try these techniques:

  1. Stay in touch. Make your family and friends a top priority. Block out time to spend together on a regular basis. Take the initiative to plan outings and parties. Set up weekly coffee dates and phone calls.
  2. Open up. Allow yourself to be vulnerable. Express your thoughts and feelings. Talk about sensitive subjects. Pick a quiet time and place. Slow down and listen to each other.
  3. Maintain boundaries. Healthy relationships are based on respect and trust. Understand your limits when it comes to personal space and making commitments. Let others know how you expect to be treated.
  4. Express appreciation. Strengthen your relationships by showing gratitude and affection. Thank others for their kindness. Recognize their talents and accomplishments.
  5. Volunteer your services. Helping others puts your own troubles into perspective and makes you feel more connected. Sort cans at a local food bank or go grocery shopping for an elderly neighbor.
  6. Join a club. Find others who share your interests. Start a running group or browse through Meetup for events that interest you.
  7. Prepare for transitions. There are times in life when you’re more likely to feel lonely. If you’re moving to a new city or getting divorced, be proactive about staying engaged.

Appreciating Your Own Company

Do you enjoy spending time alone? Practicing self care will help you to realise that being by yourself can be a positive experience and will help you relate more successfully to others.

Keep these ideas in mind:

  1. Accept yourself. There’s a difference between being alone and being lonely. Value yourself for who you are. Let go of judgements and embrace your feelings.
  2. Build your confidence. Think about the purpose of your life. Clarify your values and use them to set meaningful goals. Give yourself credit for making an effort.
  3. Limit screen time. Do you use your devices to distract you from your thoughts? Put your phone away for a few hours a day. Turn your TV off unless you want to watch something specific.
  4. Continue learning. Devote your extra free time to acquiring new knowledge and skills. Take courses online or attend classes at a local university. Read books and listen to podcasts.
  5. Find a hobby. Fill your leisure time with challenging and enriching activities. There are hobbies to match any kind of interests or budget. Browse through magazines or ask your loved ones what they enjoy doing.
  6. Seek balance. Most adults need some time to socialize and some quiet time for themselves. Find the schedule that works for you.
  7. Consider counseling. If you have these feelings much of the time, it could be a sign of more serious issues such as depression, and professional help may greatly benefit you.

Loneliness can have serious consequences for your physical and mental health. If you feel empty and isolated, reach out to friends and family or talk with a therapist. You deserve to have positive relationships with yourself and others.

The numbers below are from the https://www.healthdirect.gov.au/mental-health-helplines

FriendLine supports anyone who’s feeling lonely, needs to reconnect or just wants a chat. You can call them 7 days a week on 1800 424 287, or chat online with one of their trained volunteers. All conversations with FriendLine are anonymous.

Kids Helpline is Australia’s only free 24/7 confidential and private counseling service specifically for children and young people aged 5 to 25. Call 1800 55 1800.

Lifeline provides 24-hour crisis counselling, support groups and suicide prevention services. Call 13 11 14.

MensLine Australia is a professional telephone and online support and information service for Australian men. Call 1300 78 99 78, 24 hours / 7 days a week.

MindSpot is a free telephone and online service for people with stress, worry, anxiety, low mood or depression. It provides online assessment and treatment for anxiety and depression. MindSpot is not an emergency or instant response service. Call 1800 61 44 34 AEST, 8am-8pm (Mon-Fri), 8am-6pm (Sat).

QLife provides nationwide telephone and web-based services to support lesbian, gay, bisexual, transgender and intersex (LGBTI) people of all ages. Call 1800 184 527, 3pm-12am (midnight) AEST / 7 days a week.

PANDA (Perinatal Anxiety & Depression Australia) provides a national telephone information, counselling and referral service staffed by trained volunteers, professional counsellors and supervising staff. Many helpline counsellors have had their own experience of perinatal depression or anxiety. Call 1300 726 306, 9am-7:30pm AEST (Mon-Fri).

SANE Australia provides support, training and education enabling those with a mental illness to lead a better life. Call 1800 18 7263, 10am-10pm AEST (Mon-Fri).

Suicide Call Back Service provides 24/7 support if you or someone you know is feeling suicidal. Call 1300 659 467.

Tips on How to Care for your COVID-19 Fabric Face Mask

 

Wearing a face mask in public to help slow the spread of the virus that causes COVID-19 is now recommended to reduce the spread of COVID-19. It is basically our first line protection against contracting the disease.

woman doing yoga
Photo by Jess Loiterton on Pexels.com

These tips are adapted from the Centre of Disease Control and will give you guidance on how to manage and care for your cotton face mask:

How to wear your fabric face mask?                        

Fabric face coverings should:

  • Fit snugly but comfortably against the side of the face.
    • Be secured with ties or ear loops.
    • Include multiple layers of fabric.
    • Allow for breathing without restriction.
    • Be able to be laundered and machine dried without damage or change to shape.

How often should fabric face coverings be washed or otherwise cleaned?

Cloth face coverings should be routinely washed depending on the frequency of use. Center for Disease Control  recommends that cloth face coverings be washed after every day of use.  If you are wearing your mask all day it will need to be changed when it becomes moist.  Therefore, you may need to have several masks.

How do I store my fabric mask?

Masks should not be placed in pockets for later use. To store or transport, carefully fold the mask so the contaminated outside is folded inward and against itself. Place in clean or new paper bag and perform hand hygiene after handling it.

How can I safely clean a fabric face covering?

Machine washing or hand washing should suffice to properly wash a cloth face covering with regular laundry detergent. Mayo Clinic recommends a ‘hot’ water temperature for washing face coverings.  If possible dry in the sunshine.

How do I safely remove a used fabric face covering?

When removing a cloth face covering, be careful not to touch your eyes, nose or mouth, and perform hand hygiene immediately after removing.

How long do I have to wear each mask for before changing to a new one?

There is no set time, nor recommended number of masks you should use each day. It all depends on what you are doing.  Once your mask becomes moist it is recommended you change it.

However, if your mask gets dirty, wet or damaged, or if you touch the inside of it, then you should change to a new one (following the steps above).              

When you take it off to eat or drink, you should replace the old mask, wash or sanitise your hands, and replace it with a new one once you have finished eating.

If you have a cough it is recommended you change you mask often so as not to reinfect yourself.

Facemasks alone can’t prevent COVID-19

  • ALWAYS wash your hands immediately after you take off a mask. Use soap and water, if possible, or alcohol-based hand sanitizer if you are not near a sink.
  • Don’t handle your facemask and then touch your eyes, nose or mouth. Germs spread that way.
  • Change your facemask whenever it gets moist. Never wear a mask for longer than one day.
  • Cloth facemasks may be laundered using hot water, but disposable facemasks can be used just once and then thrown away.

Whether you are using a cotton or disposable face masks please handle it correctly and dispose of it in the correct manner.  Used facial masks can be contaminated and it is the users responsibility for their disposal.

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