How to Enhance Life Quality
In this post, I share take-aways from a conference which focused on the mind-body approaches for healing trauma. This conversation appealed to me because it discussed how different components of one’s life work in sync to either improve or take away from one’s optimal functioning. Although we all have various needs and values within each of these domains, different aspects of our lives are interconnected and affect one another.
All the things that are happening within us and around us add to our overall quality of life.
We simply don’t function in isolation from what is happening within us (our biology, thoughts, feelings, & behaviors) and around us (environment). For example, if you struggle with anxiety or depression, it is going to affect your social relationships, your relationship with food, and how you feel about yourself, among other things. The same is the case with our environment. Political climate, physical safety (or lack thereof), and other things within our environment affect our emotions, tangible opportunities, and our every-day functioning. While there are many different areas in our environment that we may not be able to impact, there are many parts of our life that we can take charge of and improve.
Take an honest inventory of your life and note whether you prioritize things that actually matter to you, or whether your day is full of meaningless distractions that fill your time but add no true value to your life.
The 8 domains of wellness.
The following 8 domains were described by Dr. Ryan Wohlfert, co-founder of Total Health Spine and Nutrition. These domains are a distinct but, interconnected parts of our life that all add to our overall functioning. As you read through these domains, notice how much you attend to each one of these.
1.Focus & Mindset
This includes unconscious stories, dialogue, and thoughts that drive our actions. This aspect is the foundation of everything because, unless we are aware of what is guiding our behaviors and what are the deeper stories and scripts that we follow in life, we will not be able to have a sense of responsibility and freedom to make choices. It’s the meaning we make about our experiences. Our focus and mindset is what guides our understanding of ourselves, of other people, and of the world. This domain encompasses the general self-talk we all have. For some it is uplifting, encouraging, and motivating, and for others it is criticizing, negative, and limiting. This is the deep work that brings a lot of people to therapy, especially when they notice that the way in which they navigate life doesn’t serve them anymore. In therapy, people work to better understand themselves and shift to ways of being that will support the life they want to live.
2.Food & Nutrition
Food and nutrition are our body’s fuel. What we put in our body can feel energizing or it can feel heavy and draining. When we fuel our body by giving it healthy nutrients on a regular basis (such as veggies, fruits, spices, healthy fats, hydration) our body reciprocates by giving us energy and making us feel healthy and vital. A healthy relationship with food does not mean dieting, restriction, and deprivation. It is about noticing what agrees with your body and fueling it with more of it. You can start by noticing how you feel after you eat a specific food. If you tend to rely on processed foods and frozen meals, you may not think that it affects you negatively, but try to experiment by incorporating more whole foods and compare your energy levels and brain focus when you consume different foods.
3.Fitness, Movement & Exercise
Our bodies are meant to move and be active, so even if you don’t incorporate a specific exercise in your daily routine, moving your body and being active will create benefits. Movement is free and you can make it as fun as you want, from yoga to dance to walking or home workouts, and research has repeatedly shown the benefits of exercise on mental health. Dr. Wohlfert suggests doing even just two minutes of movement first thing in the morning to get oxygen to the brain. Another suggestion was to make an agreement with yourself that you will do just five minutes of activity. If you don’t want to continue after five minutes, stop without guilt or shame, but if you feel like you want to continue, do just that and move as long as you’d like. Start with small, achievable goals and look at exercise as a choice and investment in your healthier self, not as a chore that you must do.
4.Function (Health & Disease)
This domain includes our physical health. Specifically, this section focused on the brain health and how it’s directed by one’s spine and posture. Dr. Wohlfert discussed research findings about how slumped posture takes 15 years off of one’s life. The explanation was that slumped posture doesn’t allow a natural, easy flow of oxygen to the brain, making it deficient of energy and leading to brain fog. As a quick experiment, try to take full deep breaths when you have a straight posture and then try the same while being hunched over. You will notice how much easier it is to take full, deep breaths when your posture is straight. In addition to brain health, overall physical health is a huge determinant of our life quality, thus paying attention to our body and taking care of our health will benefit us long term.
5.Sleep & Rest
Good quality, deep sleep is important because our brain (and body) recover during sleep. If you’re sleep deprived, you will notice it: your focus will suffer, your mood may be more irritable, your body will have less energy for activity and movement. It’s simple, sleep is crucial for every-day functioning. If you struggle with sleep, start by creating a bed routine that will be realistic for you to implement and follow, and pay attention to how your sleep quality changes.
6.Faith, Spirituality, & Purpose
This domain includes the belief that there is a purpose for you, belief that the Universe has your back and wants you to succeed. For some people this specifically means religion, but for others, it is spirituality or adherence to a specific belief in existence of something greater than yourself. This domain is about connecting to and knowing your “why!” What keeps you going during a difficult time? What are you connected to on a deeper level? Why do you believe you were put on this earth? These are great questions one can grapple with their whole life. I see this not so much as having to know all the answers, but rather, being constantly curious and asking ourselves if we are living as fully and authentically as we would like to.
7.Family
This domain includes social interactions and important people in your life. We are social creatures and not feeling like we belong and not having people who are supportive can cause loneliness. People have different needs for socializing, but this aspect of life is about understanding your needs, making sure they are met, and knowing that you have someone to turn to when you need to.
8.Fun
This is rarely talked about as an essential part of life, but it is! It is what gives life color. We can’t constantly wait for something to align so we can be joyful and playful. Create something today that will be simply for the purpose of laughter and fun. If you look for it, you will always find time and ways to incorporate some lightness in your days.
Reflection Questions
As you read through these different domains, think about how they function in your life. Sometimes we are not aware that what is causing issues and internal struggles is not prioritizing things that are important to us. If any of these aspects of your life are highly important to you, yet you notice that you are neglecting it on a daily basis, think of how you might be able to change that.
Check in with yourself:
Which of the domains are most and least important to you? Why do you think that is?
Which one do you gravitate to more naturally?
Are your daily habits supporting aspects of your life that are important to you?
Which of these parts of life would you like to prioritize more often?