MOVING TOWARDS HEALTH AND VITALITY

by Kristen Mermagen, M.S.

“Adults with serious, persistent psychiatric problems have a documented average life expectancy that is 20 percent shorter than their peers in the general US population. Suicide is not the major cause - rather, it is diabetes and arteriosclerotic illnesses. An immediate need exists for all of us to collectively invest in a heightened awareness of health hazards and the role of wellness in psychiatric recovery. There is an equally compelling need to implement effective, coordinated interventions that promote health, quality of life, and the management of known health risks.” -From the Project Transition website.

To understand the above quote, we first need to ask the question: What is wellness? Wellness means shifting our awareness from the problem of, say, “hearing voices,” to working to improve one’s habits while focusing on his/ her life purpose, hope, and recovery. Our health is directly related to our behaviors, what we think, and how we treat our bodies, as well as the attitudes, beliefs, and practices of the people who populate our lives. We have choices and we can make changes.

As the wellness director at Project Transition, a therapeutic community comprised of six apartment-based mental health recovery programs in eastern Pennsylvania, I like to begin our wellness workshops with an understanding of the foundations of health and vitality. I borrow these foundations from the CHEK (Corrective Holistic Exercise Kinesiology) Institute’s program for nutrition and lifestyle coaching, and then I add a foundational step of my own.

1. THOUGHTS. With thoughts we can affect our health. How much control do you believe you have over your recovery and health? Do you believe that health and vitality are worthwhile pursuits? What are the dreams you want to keep alive that health and vitality can support? What practices (prayer, affirmation, humor, meditation, therapy, medications) keep your mind in a state of well-being? What is one small thing you could do today to move your thoughts toward health?

2. BREATH. Each of us needs to breathe in order to stay alive. Taking deep, relaxed breaths slows down our stress response and is a tool for our well-being. Smoking, though it serves as a coping mechanism for many individuals, is the number one cause of preventable death and disease in the United States. Even if you are not ready to quit, cutting back on cigarettes will give your body a boost and significantly improve the way you breathe.

3. WATER. Like plants, we too need regular watering. And to stay properly hydrated we need to drink approximately eight glasses of water per day. (Soda and coffee don’t count.) Not only are our brains composed primarily of water, but the many chemical reactions that allow our bodies to function properly depend on it. Drinking water regularly and in healthy amounts has a profound effect on our feelings of well-being.

4. EAT. You’ve heard the phrase a million times: You are what you eat. Nature gives us healthful foods to nourish our bodies. Regular, healthy meals are required for both the mind and body to properly function. Like smoking, eating is another complicated behavior. Many of us have learned to use food as a means of comfort, to deal with boredom, loneliness, fatigue, and anxiety. However, it’s important to ask yourself and your trusted helpers: Am I eating healthfully? Am I nourishing my body with good foods on a regular basis? What steps can I take today to improve my eating habits?

5. EXERCISE. Studies have shown that 30 minutes of exercise has the effect of one tranquilizer. Go for a walk. If you are not ready for 30 minutes, then start with one minute and increase slowly. Take your time and your body will adapt to handle increasing amounts of exercise. I often say that our bodies are like a barn door; if we don’t move the joints they become rusty and stuck. However, with a little movement each day, we can get the hinges back to swinging freely. It is possible, and afterwards we’ll sleep better.

6. SLEEP. Sleep is a time for our bodies and minds to rest and rejuvenate. Without proper rest, our thoughts can become distorted, we may find it difficult to understand things that are being said to us, and our bodies can get injured or become run-down. Our sleep cycle is regulated by our hormones, which are in turn regulated by light and darkness. This means that we get the best sleep when it is dark out because our hormones are urging us into deep sleep. Likewise, we have some of our most wakeful times before mid-afternoon, when our hormones’ cascade is moving us back toward rest and recovery.

Finally, I would add COMMUNITY to the foundation of recovery. Our communities can either support us in or undermine our healthy behaviors. Volunteerism or other types of work might get us moving. Our spiritual community might help us keep our thoughts healthy. Our friends can cook and exercise with us. Loving relationships can give us the means and motivation to pursue and uphold our own health and well-being.
By thinking healthy thoughts, breathing deeply, living smoke-free, drinking water every day, eating at least three well-balanced meals, moving our bodies, getting good rest, and staying active in our community, we give ourselves the foundations for health and vitality. Take care of your body. Give it fresh air. Feed it nutritious food and water regularly. Let it rest at regular intervals. Allow and encourage it to move and then watch it flourish.

Kristen Mermagen, M.S., is the director of wellness at Project Transition. She has a bachelor’s degree in psychology and a master’s degree in exercise and sport studies.