A Self Care Practice Toward Achieving Optimal Health
by Mary Cassidy
The concept of wellness has evolved significantly over time. In a society that once viewed wellness as the absence of illness and disease, we have come a long way in the understanding of its true definition. In the past, western medicine primarily focused on the treatment of specific ailments, symptoms and diseases separate and apart from one another. However, modern research provides strong evidence to suggest that a holistic approach — recognizing the connection between mind and body — has a greater impact on our overall health. For instance, conditions like depression, anxiety, and stress can often manifest themselves as symptoms of physical ailments, while physical health issues can significantly influence your overall mood and mental state. This change in perspective has also led to a clearer understanding of how we as individuals can take greater responsibility for our own health. By taking a proactive role in achieving a healthier lifestyle we’re less apt to rely solely on medical intervention for treatment and better equipped to prevent issues before they arise.
Prevention and self-care are two of the most proactive ways to take charge of your own health. No one understands this better than wellness expert and Apex resident Lauren Updyke, MS ACMS HF, Exercise Physiologist and Chief of Wellness for the University of Washington. Prior to this role, Lauren was with Duke University for twelve years, ultimately serving as Duke’s Health Education Manager — a position where she was responsible for the fitness, health education and coaching for all 40,000 hospital and university employees. After leading this renowned and highly successful program, she was recruited by the University of Washington to launch their higher education wellness program focusing on a more holistic approach. Thirteen years later, her enthusiasm for the program and the people she leads is more than evident.
Considering the overload of information that we are constantly bombarded with through television, social media and the differing opinions of experts when it comes to health and wellness, understanding what works best for you can at times be confusing and complicated. Lauren lessens some of that confusion when discussing the subject. “It’s whatever wellness means to you,” she said, “in order to help you live longer, feel better and have more happiness within your life. Back in the day, it was much more prescriptive: Are you stressed? This is how we fix you. Are you overweight, do you lack nutrients? This is how we fix you.”
Lauren explains that this shift in thinking, especially in the post-Covid era, is more about holism and community, emphasizing interconnectedness. “We just want people to breathe when they’re stressed, go for a nice walk or connect with a friend,” she said. Observing the individuals she coached, and just in general, Lauren noticed people were struggling. “We’re always on our devices, always attached to the next best thing, so we focus on that and not how we need to truly take care of ourselves.”
Taking that into account and based upon her professional expertise and observations, and with the encouragement of a close-knit, supportive group of girlfriends, Lauren became inspired to write a book called “Empower: The Ultimate Wellness Journal for Women,” centered around elements and topics that she felt were most important in helping women take charge of their own physical and mental health.
What exactly is a wellness journal?
Well, it’s not just a notebook where you chart how many calories you consumed at each meal or how you worked out and for how long, nor is it simply a diary to record your feelings, thoughts and ideas. A wellness journal serves a bigger purpose. It’s a valuable tool allowing you dedicated space to track and monitor your physical, mental and emotional health and well-being.
The advantages to keeping a wellness journal are practically unlimited, but here are just a few:
Mental and Emotional
Stress and anxiety can be overwhelming. Journaling gives you the ability to externalize and articulate your thoughts and emotions on paper, providing an outlet for stress reduction. Writing down your concerns and feelings may help you to identify triggers and sources of anxiety in an effort to manage them. Seeing your emotions on paper can help you gain perspective and oftentimes provides validation for your feelings. Taking the time to record accomplishments and moments of happiness and joy can shift your perspective and brighten your mood.
Physical
Journaling increases self-awareness. Tracking nutrition, sleep and exercise patterns is a great way to see how different foods and types of movement affect your body. Documenting this information allows you to easily refer back to it, seeing what works best, or allowing you to make adjustments to your lifestyle if necessary. Additionally, research suggests that journaling can help individuals suffering from chronic illness by allowing them to process the unique challenges they face, enabling them to work through any negative thoughts they may be experiencing. It’s also an excellent way to keep track of symptoms you may want to share with your health care provider.
Spiritual
Writing and reflection help to identify and foster a sense of spiritual connection. This act of mindfulness brings about the realization of what connects us — God nature, meditation, relationships, etc. It’s also a way to express gratitude for the things we may otherwise fail to consciously acknowledge during the busyness of everyday life, allowing for greater personal growth.
Upon coming up with the idea to create “Empower: The Ultimate Wellness Journal for Women,” Lauren Updyke consulted her good friend and fellow Apex resident, Kris Miller. Prior to calling Apex home, Kris, a graphic designer as well as a published author and illustrator in her own right, enjoyed a successful career with Walt Disney Animation at both the company’s Florida and Los Angeles studios, working on classic Disney movies such as “Tarzan,” “Frozen,” and “Lilo and Stitch,” among others.
The journal, currently available on Amazon, is truly a collaborative effort, combining Lauren’s professional expertise with Kris’ imagination and design creativity. Packed with motivational quotes, wellness tips, and weekly challenges, readers can use it to track their movement, water intake, nutrition, and other self-care efforts such as sleep, meditation, vitamin/supplementation, overall goals and much more. What it’s not, is a regimented accounting of your day. Its undated pages are very forgiving, so if you miss a day here or there…no need to feel guilty. Aesthetically pleasing, it’s crafted as a coloring book, incorporating some fun into the process and encouraging each reader to express themselves freely, with the ability to truly make it her own.
The important thing to remember about journaling for wellness is that it should be a habit you enjoy, not a chore. There’s no right or wrong way to do it and it is totally judgement-free.
Try to be consistent — make writing in your journal, even at the end of a long day, something you look forward to.
Get comfortable, find your favorite pen or colored pencils, and dedicate the time to focus on whatever wellness means to you.
Track your goals, process your thoughts, reduce stress, gain clarity, and practice some gratitude.
Your journal should be as unique as you are, so be creative, be insightful, be honest and most of all — be kind to yourself!
