Unit 10 - Re-evaulation

In unit 3, I gave myself the assessment of a physical score of 8 out of 10. At this time, I would give myself a 7 as my hypertension became worse and my edema increased. However, at that time I was a newly diagnosed pre-gestational diabetic, and throughout the time I was able to manage my blood sugars very well with diet modifications. While I had complications, I have been able to carry my child to nearly full term (delivery is next week) and I am anticipated to deliver a very healthy baby with minimal delivery complications.The goals I set for myself in unit 3 for my physical health included eating right and starting an exercise regimen when my physician deemed acceptable. While I have continued an excellent diet, I have not had the approval for exercise, however, following shortly after delivery, I will be able to implement the final goal of starting an exercise regimen again to improve my physical well-being.

For my spiritual well-being, I scored myself a 10 of 10 in unit 3. Again, I would give myself this same score as religion and spirituality is very important to me. Having a strong relationship with God is important to me, and I will continue my practices of prayer and mass attendance to continue the bond that I have. My goals for my spiritual well-being was to continue attending regular masses, however, due to the severity of my hypertension, I was not able to attend masses regularly for the last 4 weeks, however, continued prayer is done daily even if I cannot attend mass. After delivery of the baby, of course these practices will resume. 

My psychological well-being I gave myself a 7/8 of 10. At this time, I would give myself an 8 again as while I have had great frustrations with being on bed rest and the complications of pregnancy, the end is in sight and I have reached the goals that my perinatologist implemented for me during the end of the pregnancy. My goals for my psychological well-being was to watch for depression and have a positive mentality. I have history of depression, so this is very important that I continue to monitor on a regular basis. While frustrations have been high due to being uncomfortable and being more than ready to deliver this baby, continued monitoring is necessary so that I can not only enjoy my life effectively, but provide the best start of life for my infant and continued positivity for my toddler.

My experience through this course has been very positive. Learning new meditation exercises and finding what works best for me was difficult, but there were many options available for discovery. Learning how to implement holistic healing not only for myself, but how to incorporate for my patients' benefits is very rewarding as the patients will have more options for treatments. By having background in understanding integral health, I can improve the quality of my life, my family life and give recommendations for patients as well for their own improvement of their health. 

Unit 9 - Project

Introduction

             As a clinic nurse and mother of small children, it is vital that I am at my top health game at all times. I have people depending on me for their health and wellness, having myself be lacking in health and wellness is not acceptable. As a nurse, my job is emotionally, mentally and physically draining; it is important that my psychological and physical health is in excellent condition.

 However, working in healthcare, I have found that spiritual health is equally important; diagnosing children with terminal diseases is difficult emotionally, but having a healthy spirituality is important to me as I need another outlet to explain why bad things happen to innocent people. Having the realization that God is there for support and guidance helps me on a daily basis as at times there are no easy explanations for many occurrences.

Areas that I need to continue to focus on is the psychological aspect of wellness. While I am an extrovert and love helping people, I keep a lot of my emotions buried and not addressed which eventually will cause problems. However, being an optimist, I feel that helps control the negative emotions as I am continually removing negative aspects and having the positive replace the pessimistic aspects.

Assessment

            Earlier in the term I had assessed my health in the domains and felt that I scored fairly well in all areas. To assess again at this point, I would lower my scores physically and psychologically due to the fact I have had a difficult pregnancy. In my pre-pregnancy state, I was extremely healthy physically, spiritually and psychologically. Due to having a difficult pregnancy, my physical wellness is lower due to pre-eclampsia, pregnancy-induced-hypertension and borderline gestational diabetes. While I have worked very hard to control these diagnoses, unfortunately they are out of my control at this time.

However, because I have minimal control over the physical aspect other than following bed rest and a strict diet that I have always followed, my spiritual health has increased as I needed an outlet to focus my time on. During these past few weeks, I have been unable to attend masses due to my hypertension, yet having moments throughout the day to focus on my religion and spiritual well-being. Psychologically, I also would decrease my score to around a six or seven on a scale of ten due to frustrations of not being able to control my health in manners that I am typically able to. However, after the pregnancy is completed next week, I feel that my scores will improve physically and psychologically due to the removal of the stress of the pregnancy on my body.

Goal Development

            Physically, my goal is to get back to at least my pre-pregnancy weight; this weight is proper for my height and had me in an appropriate location on a body mass index scale. Another goal that affects me physically is continuing to not consume fast food. During my pregnancy, I minimally consumed fast food, with the exception of a trip through Subway, but continuing to not eat the fast food grease will help me physically stay healthy as well.

            A psychological goal for me is to continue to reduce negativity and replace with positive reinforcements. This is one is a bit more difficult at times; my sister and I are very close, yet complete opposite personalities. While I have an optimistic mind-set, she is consumed with a pessimistic mind-set; this is difficult to be around frequently as I firmly believe that it only takes one negative person to ruin anything. Another negative aspect to remove is minimizing how much of the media I am exposed to; as of late, a majority of the news reports are tragic, while it is important to know and understand what is going on in the world, minimal exposure is best for myself. There will always be tragedy and negativity on the news, minimizing negative exposure and focusing on the positives in my life will benefit my psychological health.

            Spiritually, I feel I am in a great place; I have excellent understanding of my spirituality and find it to be in great health. However, after the pregnancy is complete, starting to attend the regular masses again with my family will be beneficial for me and my family as this is an activity we do together to give thanks and say prayers for those in need.

Practices for Personal Health 

            To foster growth in my physical domain, I plan on reducing my diet to a normal intake since I had increased consumption to provide sustenance for my child, but continuing the current diet regimen as it controlled my blood sugars excellently. Another implementation that will begin will be a walking regimen with my spouse; during the nice weather, we can have family time and take walks in the evening to promote health and wellness, but have interaction together away from technology.

            Growth in the psychological domain will include minimizing exposure to the negative news reports, while I continue to pray for those in need and suffering on a daily basis, I am recognizing there is a problem and there are people in the world who need help, I do not need the negative mind-set clouding what is currently going on around me. Another practice will be continued time to clear my mind and have mini-meditation times. By taking a few minutes daily to clear my mind and regain focus, I can stay on track and keep a healthy, clear mind.

            Spiritually, I have many practices to continue the health. By continuing attending regular masses and praying for those who are suffering and need love, yet giving appreciation for the wonders in my own life, I can maintain a healthy spiritual relationship with God. Religion is very important in my family, and I contribute this to why I have such a healthy spiritual domain.

Commitment

            Over the next few months, I have put time in my calendar to take ten to fifteen minutes on a nearly daily basis to reflect on where I have progressed or regressed. Continuing the meditation practices, and focusing on the importance of family I feel will help continue the progress as I have positive reinforcements in my life striving me to do better not only for myself, but for my family.

Unit 8

Throughout the course, several techniques have been implemented for relaxation. I found Loving Kindness beneficial and visualization beneficial. While both of these seemed a bit too long and I had difficulty holding my concentration the entire time, they were helpful. The loving kindness was relaxing as it is something I actually incorporate on a weekly basis, praying for others. Thinking of others and praying for guidance or peace for others is beneficial for me as while I cannot help them individually and to the specific need, I feel that I am helping by offering what I can. Visualization was also beneficial for about the same reason. By thinking of others continually, it puts life into a better perspective for myself and I gain more appreciation for what I have. Another example is thinking of my mom during visualization, with Mother's Day this past weekend, thinking of her, the struggles and how strong of a person she is gave me more appreciation for her and had more awe of how strong and determined of a woman my mother is. This implements a positive mind-set which has noted is great for mental fitness, removing the negative and replacing with the positive. 

Meeting Aesclepius

At first the Meeting Aesclepius exercise was difficult to get involved in. However, it always takes me a little time to get focused and to fade out the background environment. Discussing the focal point referred me back to labor classes as having a focal point for concentration was highly encouraged, but during classes, I could never think of what focal point would be beneficial for me (except for Joe Mauer! =]) Picking a person for my focal point was easy and I felt I was able to become closer to the person I had envisioned. For meditation outside of class, this week I did not incorporate very much due to a busy schedule, which is a horrendous excuse. Spending time in church and quiet time with my family is more like a meditation for myself as I can consume myself completely in these tasks and I always feel better afterwards. When driving long distances, I am able to focus as well and clear my mind, only listening to music and getting to my destination, while focus is still necessary to avoid an accident, it is the best way for me to express meditation in my life. 
As noted in the text, "One Cannot lead another where one has not gone himself" really depicts that a person needs to have knowledge of the recommendations they are giving to a patient. As a health care professional, one must know the benefits/risks of recommending exercises or habits to alter a lifestyle. While I do not believe that one needs to have personally done the exercise, having knowledge about it and resources to give to patients for guidance is key a lot of the time. There are several methods of relaxation, and implementing every one into a lifestyle is very difficult, where as understanding where one can get help with this is suffice. In my personal life, I implement growth by going to church on a weekly basis, giving thanks for what I have, praying for others who need assistance/guidance. I listen to a lot of music and play music frequently to clear my mind; while it is not formal meditation, music therapy is most beneficial for myself. 

Unit 6 - Exercises

Practicing the Loving-Kindness from the text was very relaxing. I do most of my homework in a busy coffee shop, but being able to sit alone and focus on the exercise was very beneficial to myself. I am able to tune out others very easily, so sitting for a few minutes reciting the designated lines, I found myself breathing slower as other exercises recommended and found the stress leaving my shoulders.
The assessment for determining an urgent area of distress was a bit more difficult. Being on bed rest, I have several stressors in my life that I am constantly focusing on; whether it be work, finances, preparing for baby and my overall health are just a few. Of these, my largest concern is my personal health, while baby is doing great, myself I find having problems with gestational hypertension, increased edema and mild pre-eclampsia. While I do have medical care for these problems and the symptoms will alleviate after baby is born, they are still very stressful and problem in my current life as they are serious conditions; relating to the biological aspect. I feel my other aspects for the most part are very healthy and in check, at least as best as they can be at this moment. Since I typically am a very healthy person, no smoking, very minimal drinking, healthy eating and regular exercise, returning to a healthier biological state will be easy as soon as doctors orders dictate I may. Until then, keeping my feet up and doing some deep breathing are the best I can do.

Unit 5 - Subtle Mind

This week's exercise of the subtle mind was very relaxing. Like many, life is very stressful and this exercise helped clear my mind and decrease the stress. The spaces between talking were very long, and almost distracting at times. I personally prefer a man's voice for relaxation, it seems more soothing. For the Love & Kindness exercise from last week, I could not focus and could not benefit from the exercise. For this weeks exercise, although I found it more beneficial than the Love & Kindness exercise, I would have benefited more if it was a deeper voice and maybe more guidance.
The connection of spiritual wellness to mental and physical wellness is noted that many emotions and physiological imbalances can be corrected internally by having great connection and natural healing (Dacher, 2006.) By having a clear mind, the deepest understanding of emotions and tribulations can be noticed and can be healed naturally by having understanding of the problems at hand.

Love/Kindness

This weeks exercise with the love and kindness was very difficult. I had difficulty focusing on the woman's voice and found the background noise used to be more of a distraction than the other exercises that were conducted. As others had noted, it was very nice taking time to think of others and send them positivity and love, especially to those in Boston at this time; to those families and EMS workers, I couldn't give my prayers fast enough it seemed. I'm more of a spiritual person rather than meditating, so sitting in church or a nice quiet place reflecting on the good and bad of the world and giving praise to those who are good and helping is more beneficial for me.
Mental workouts are taking time to literally exercise the brain. Frequently on random infomercials, there are constant ads for games or exercises to give the mind a break and to focus on something different. It is beneficial to take a break from focusing too long on something and giving the mind something new to focus on; many mini-mental games are simple, but can make the mind work in a different method giving relaxation and refreshed focus to the other task at hand.

Unit 3 - Evaluation

This self-reflection took a bit of time for myself. My physical well-being I would normally rate at an 8, I'm a very healthy person for the most part. I watch what I eat, exercise, don't smoke, minimally drink..etc. However, being pregnant, it has been a bit difficult as I don't feel healthy; I have pre-eclampsia as well as mild gestational diabetes; this is very frustrating for myself because I continue to watch what I eat, but I cannot exercise as I usually due because of the blood pressure problems. Once I deliver, and have the approval of my physician, I will be back at work right away and will start my exercise regimen slowly to get back to my pre-baby self; being healthy is very important as I want to be around to see my children grow up into amazing adults.

My spiritual well-being I would rate at a 10. I am very connected in religion and my spirituality. After going through numerous surgeries, chemotherapy and recently, in vitro, I am very connected religiously as at one point my religion is all I had to get me through chemotherapy when I wanted to quit. I attend masses regularly and pray and give thanks daily not for myself, but my wonderful family and friends. I felt that I was truly saved by the grace of God and I am forever grateful. My continued goals for my spirituality is to continue my current program; I am very in touch with my religion and am comfortable with my spirituality. However, I am always willing to grow and discover.

My psychological well-being would typically be a 9 of 10 as well. However, pregnancy hormones and going stir-crazy from being on bed rest I would rate myself closer to a 7 or 8. I am typically very level-headed and understanding and have a very clear mentality. If were to ask my spouse, I'm practically insane at this point (just kidding). After baby is delivered, I will be sure to watch very closely for post-partum blues, I have history of depression, and understand when I need help, and just having the open mind to accept help is half the battle in recovery. Hopefully after the hormone levels have returned to normal, my mentality will be back to nearly sane. 

The relaxation exercise took me about three times to complete, having a toddler in the background made for some difficulty in completing it accordingly and actually being able to listen to what the proctor was instructing. Once I was able to complete the exercise, I found it helpful in relaxation, however, I prefer my own relaxation methods that I have had great success with over the years.

Unit 2 - Journey on Relaxation

Good morning! Similar to others, this is my first attempt at blogging. I typically haven't been interested in blogging, but unknown if that's because I don't think I have something interesting to contribute or if my hectic schedule limits the extra-curricular activities. A majority of my posts will be in regards to my class on Health and Wellness; however, maybe something more will be able to come through as I become more accustomed to blogging lifestyle.
Currently, I am on bed rest and am only 29 weeks pregnant; the Journey on Relaxation was a great technique to utilize as I am going insane with having to hold still and relax. I have pre-ecclampsia, and so taking part in this exercise was very beneficial for myself as I could feel my body relaxing and my blood pressure going down, even if only for a short while. Typically, I use music therapy to relax, but the entire exercise was comforting and beneficial.