Whether you’re a full-time working parent, an overloaded student, or simply working on defining the next chapter of your life, finding intentional time to be outside between daily events can prove challenging. In the US, the average person spends 87% of their time in enclosed buildings and another 6% in vehicles, leaving a measly 7% of outdoors time (Student Conservation Association, 2017). 7% of our outdoors time is unfortunately mostly composed of short-lived transitions between vehicles and buildings. Furthermore, following the COVID-19 pandemic, many once office-based workers have transitioned into remote positions; increasing the percentage of indoor time as travel to-and-from work decreases. Currently, 66% of Americans work from home at least part-time, and it’s projected that by the year 2025, 36.2 million Americans will be working remotely full-time (Flynn,2023). With this in mind, how do we fit in time to be outdoors with such busy schedules? Why even bother?

Give Yourself a Boost

If you feel unfocused, fatigued, or stuck, it may stem from a lack of movement and intentional time outside! Spending time outside daily improves our body and mind’s stress recovery, and refreshes us so we may have longer attention spans (Avitt, 2021). You can start improving your wellbeing without outdoors time at any point, however, it has been found that the earlier you begin getting yourself outside the better. Researchers in Denmark conducted a study on 900,000 children ranging from birth to the age of 10 years old. After 18 years of conducting this study, the researchers found that children who were less exposed to time outside in green spaces were 55% more likely to develop mental health strife in adulthood than those who grew up frequently spending time outdoors (Weir, 2020).

Relational Improvement

Spending times outdoors also has the power to better our relationships. Spending time outdoors has been correlated with increased empathy and bonding with others. In a study where green initiatives were implemented in neighborhoods, the residents reported not only having a 41% decrease in depression, but a change in interactions with their neighbors as well (Avitt, 2021). The residents stated there was an increase in positive interactions between them and their neighbors as compared to their interactions prior to the green initiative. Wilderness couple’s therapist Jeff Adorador has found that spending routine time outside with your significant other can prompt stronger cooperation, intimacy and communication within your relationship ( Kwak-Hefferan, 2023).

Furthermore, the outdoors can also improve connectivity for those who are sometimes overstimulated by the task of connecting with other people. Environmental psychologist Matthew White, in a study of people who experience social anxiety, found that one’s desire to connect could be quelled by spending time outdoors (Wier, 2020). White explained, “There are people who don’t necessarily want to spend their time with others, but they feel connected to the natural environment, and that can enhance their well-being.”

How and Where

As psychologists, social workers, environmentalists, and sociologist continue to study the correlation between human health and the outdoors, there’s no set-in-stone recommendation on how often one needs to be outside to reap wholistic benefits to their health and wellbeing. While experts have found the greener (fauna and flora) and bluer (marine spaces) spaces are the higher quality environments for mental restoration (Wier,2020), it has also been proven that increasing your outdoor time, in even in urban spaces, brings more mental stability (Student Conservation Association, 2017). People who increased their time outside by 2 hours a week, whether consecutively or spread out, felt an increase in wellness and motivation (Avitt,2021). Begin forming the habit of being outside by scheduling just 20 minutes every day. Other ways to motivate yourself to get outside hours include: joining a hiking group, designing a more thorough walking schedule for you and your furry friends, signing up for a community gardening project, going on walking dates with friends, planning date nights as a bike ride to a restaurant nearby, or planning some of your weekend meals as picnics!

References

Avitt, A. (2021, March 24). The wellness benefits of the great outdoors. US Forest Service. https://www.fs.usda.gov/features/wellness-benefits-great-outdoors#:~:text=There%20are%20many%20mental%20wellness.

Kwak-Hefferan, E. (2023, April 6). How Time in Nature Can Improve Your Relationship. Outside Online. https://www.outsideonline.com/health/wellness/nature-time-relationship/.

Student Conservation Association. (2017, December 11). How Going Outside Improves Our Mood and Health Even in Winter. Student Conservation Association. https://www.thesca.org/connect/blog/how-going-outside-improves-our-mood-and-health-even-winter/?gclid=CjwKCAjw-b-kBhB-EiwA4fvKrCwFZ22WaNodVUmcyJMrWsNXwWE4YSW2jOzgMAx1o6cX9CaYURKhdRoCBE4QAvD_BwE.

Weir, K. (2020, April 1). Nurtured by nature. American Psychological Association, 51(3). https://www.apa.org/monitor/2020/04/nurtured-nature.

In my last blog post, I shared an overview of 7 Tips to Move Towards Well-Being, that work together in a holistic, connected way to create a healthy, optimized life. I began my work within each dimension hoping to feel better and more balanced, though I sometimes found myself overwhelmed by the information. I continued reading and researching so I could better understand each dimension. In this blog post you’ll find a short summary of the 8 Dimensions of Wellness. As you read, reflect on which dimensions feel like strengths and which areas could be improved. To help you with this, I have provided a link to an 8 Dimensions of Wellness assessment in the references below.

People often think about wellness in terms of physical health, nutrition, exercise, and weight management, but it’s so much more than that. Wellness is an integration of physical, mental, and spiritual well-being that fuels the body, engages the mind, and nurtures the spirit. Wellness is about maintaining mental and physical fitness and having enough energy to meet your occupational and personal commitments. The Global Wellness Institute (n.d.) describes it as “the active pursuit of activities, choices, and lifestyles that lead to a state of holistic health.” By increasing your understanding of, reflecting on, and nurturing each of these dimensions, you can achieve growth and a higher quality of life.

Like any system where multiple components work together, attending to each of the dimensions will result in overall health and a balance in life, but often one or more dimensions will fall out of balance. We have all experienced a financial setback causing emotional stress or forcing a change to our environment, or we have experienced a loss of a loved one or a job impacting our emotional, financial, intellectual and/or social wellness. So many events, outside of our control, can take life out of balance.

Wellness involves a sense of empowerment. Every day represents a new set of choices. Remember, achieving Wellness is an ongoing journey rather than a destination. By making small intentional choices in each dimension, we can strive for a harmonious life that promotes physical vitality, emotional resilience, intellectual growth, and a deep sense of fulfillment. In which dimensions did you find strengths? Which dimensions seem “okay?” And which dimensions can use some focus?

References:

Personal Assessment: 8 Dimensions of Wellness 

What is Wellness? Global Wellness Institute. (2021, September 3). https://globalwellnessinstitute.org/what-is-wellness/ 

Substance Abuse and Mental Health Services Administration (SAMHSA). (2016, April 28). The Eight Dimensions of Wellness. Retrieved from http://www.samhsa.gov/wellness-initiative/eight-dimensions-wellness 

Stoewen D. L. (2017). Dimensions of wellness: Change your habits, change your life. The Canadian veterinary journal = La revue veterinaire canadienne, 58(8), 861–862. 

Talking about sex can be hard, even in the best of circumstances. It’s really quite normal to have concerns about your sexuality given the generally sex-negative culture we live in. Even in a profession as intimate as therapy, we still cordon sex off and make it a specialty (sex therapy) despite the drastic importance sex has on most people’s lives. However, one of the values of working with a therapist well-versed and comfortable discussing sexual issues is that it creates space and the opportunity for you to consider possibilities that you might not have considered in the past. Further, sex really can’t be separated from our identities, such as gender, sexual orientation, race, class, religious upbringing, and others. All different parts of ourselves come into the room when we want to be intimate, and that’s why it can be valuable to bring sexuality concerns to a therapist.

In my experience, the most important part of my journey was connecting to my sexuality in a space that was not inherently sexual. For many, including myself, we only really think about sex in the context of a partner(s), rather than taking time to explore outside of the mix of relational challenges. Exploring who I was within a container that included education, unconditional support, and nonjudgement was what I needed to begin letting go of unhelpful narratives and behaviors.

There’s so much bound up in our ideas and experiences of sex, but I once heard that sex is how adults play. If we think about sex from the perspective of play, it becomes clear that one of the first foundations we must introduce is safety. Do you have trouble finding safety, trust, and relaxation in intimate settings? This may be for any number of reasons, from sexual assault to feelings of shame and unworthiness. Maybe you’re concerned that your desires fall outside of “normal,” or you want to change your relationship style beyond monogamy. Maybe you’re not interested in sex. Perhaps you’re worried it has become an addiction. Or maybe your body isn’t cooperating. Perhaps sex is painful, and you don’t know why, or you can’t “perform” like you think you should. Maybe you and your partner don’t seem to match up sexually.

Personal experience has shown me that any one of these questions leads to a rabbit hole of indecision and shame. When sex isn’t working, for whatever reason, it creates or compounds feelings of something being wrong with you. It can be very tempting to ignore signs that you’re uncomfortable, unfulfilled, or in distress. Kinks, non-hetero orientation, and non-monogamy relationship configurations are all ways of being that deviate from the rest of society, and this can create distress. Unfortunately, it’s also quite common to seek support for sexual trauma and recovery. If nothing else, know that these concerns and issues are common and that there are approaches that can help.

In therapy, you can work on skills such as communication and boundaries. You can explore your past to understand more about your sexual desires. Learning from a professional in an open and accepting space is sometimes exactly what’s needed. Mindfulness is another avenue to explore sexuality. For all the talk these days about the importance of embodiment, having sex might be the place where you most want to be aware of the sensations you are experiencing. In my experience, women in particular are likely to get caught in a cycle of performance that distances them from their own pleasure. It can be much easier to follow a script that has worked in the past rather than taking a risk to interrupt patterns. Getting clear on what your body is saying can be the first step to unpacking what may be not quite flowing.

Pleasure is the measure. Your sex life doesn’t need to pass any kind of test. If everyone involved is enjoying themselves, then that is enough. There is a lot of information that can help you orient and understand that you’re not alone, but at the end of the day the most important thing is that you feel connected to your own truth.

The concept of wellness goes beyond physical well-being. It encompasses various interconnected aspects of an individual’s life. Here I’ll share how therapists can assist individuals in cultivating a balanced and fulfilling life by nurturing each dimension of wellness. Below I present the 8 dimensions of wellness: emotional, intellectual, social, spiritual, physical, environmental, financial, and occupational.

Emotional Wellness:

Emotional wellness involves understanding and managing our feelings effectively. Therapists help clients explore their emotions, develop emotional intelligence, and learn healthy coping strategies. Through techniques like cognitive-behavioral therapy (CBT) and mindfulness practices, therapists can guide clients in processing emotions, reducing stress, and improving overall emotional well-being.

Intellectual Wellness:

Therapists can support intellectual wellness by encouraging clients to engage in lifelong learning, stimulating their minds, and exploring new interests. This may involve setting personal goals, pursuing educational opportunities, and developing critical thinking skills. Therapeutic discussions can also help clients challenge negative thought patterns and enhance problem-solving abilities.

Social Wellness:

Maintaining healthy relationships and fostering a sense of belonging are crucial aspects of social wellness. Therapists assist clients in developing communication skills, setting boundaries, and enhancing social connections. Group therapy sessions can be particularly beneficial in providing a supportive and understanding community.

Spiritual Wellness:

Spiritual wellness involves finding meaning and purpose in life, whether through religion, nature, or personal beliefs. Therapists can help clients explore their spirituality, connect with their values, and develop a sense of inner peace and acceptance.

Physical Wellness:

Therapists play a vital role in promoting physical wellness by encouraging clients to adopt healthy lifestyle habits. This may include regular exercise, balanced nutrition, and adequate sleep. By addressing body image issues and supporting clients in developing positive self-care routines, therapists can contribute significantly to physical wellness.

Environmental Wellness:

Environmental wellness involves understanding and nurturing the connection between individuals and their surroundings. Therapists can guide clients in creating a healthy and sustainable living environment, as well as developing eco-friendly behaviors and attitudes [6].

Financial Wellness:

Therapists can support financial wellness by helping clients manage financial stress, develop budgeting skills, and improve financial decision-making. Through discussions and therapeutic interventions, individuals can gain greater control over their financial situations and work towards economic stability.

Occupational Wellness:

Occupational wellness involves finding satisfaction and fulfillment in one’s work or chosen career. Therapists can assist clients in exploring career goals, identifying strengths, and addressing work-related stressors. This may lead to increased job satisfaction and overall contentment in the professional sphere.

We all benefit from utilizing the support of a therapist to guide and help us achieve a balanced and fulfilling life. By addressing emotional, intellectual, social, spiritual, physical, environmental, financial, and occupational well-being, therapists can play a significant role in promoting overall health and happiness. Through therapeutic interventions and evidence-based practices, individuals can develop the skills and mindset necessary to embrace wellness in all aspects of life.

References

Carpena, F., Cole, S., Shapiro, J., & Zia, B. (2017). The Abcs of Financial Education: Experimental Evidence on Attitudes, Behavior, and Cognitive Biases. https://doi.org/10.1596/26068

Davis, M. C., Zautra, A. J., & Smith, B. W. (2004). Chronic pain, stress, and the dynamics of affective differentiation. Journal of Personality, 72(6), 1133–1160. https://doi.org/10.1111/j.1467-6494.2004.00293.x

Hillman, C. H., Erickson, K. I., & Kramer, A. F. (2008). Be smart, exercise your heart: Exercise effects on brain and cognition. Nature Reviews Neuroscience, 9(1), 58–65. https://doi.org/10.1038/nrn2298

Hinds, J., & Sparks, P. (2008). Engaging with the natural environment: The role of Affective Connection and Identity. Journal of Environmental Psychology, 28(2), 109–120. https://doi.org/10.1016/j.jenvp.2007.11.001

House, J. S., Landis, K. R., & Umberson, D. (1988). Social Relationships and health. Science, 241(4865), 540–545. https://doi.org/10.1126/science.3399889

Warburton, D. E. R. (2006). Health benefits of physical activity: The evidence. Canadian Medical Association Journal, 174(6), 801–809. https://doi.org/10.1503/cmaj.051351 Warr, P. (2011b). Work, Happiness, and Unhappiness. https://doi.org/10.4324/978020393685

Westerners often don’t trust intuition let alone know how to access it. Intuition is a feeling rather than a thought process, and in western culture we are typically conditioned to have clear logical reasons for our actions. But we’re faced with countless choices over the course of a day, week, or year. Working with your intuition and including the subconscious processes that are constantly occurring is a great way to build connection and trust in yourself. When I first learned how to use my intuition, I felt freer to experiment. I realized that even with all the logic in the world, there’s no way to truly be certain. Working directly with my felt experiences added an enjoyable flow to my day – if there’s no right answer, I might as well enjoy the ride.

Connecting with your intuition means connecting to your body and unconscious. When I use the word intuition, I mean the felt sense of, “this is the way I want to move forward.” I don’t think of intuition as separate from logic, but rather a parallel process alongside it. I also don’t think of intuition as separate from feelings, as feelings are a wide range of sensations that aren’t all intuition. Intuition is the sum of all the inputs and information that allow me to come to a conclusion about what I want to do. Defined this way, every decision I make is based on intuition.

When I plan my day, I certainly consider the impact of traffic on my ability to get somewhere. That thought might fall more under logic, but I also pay attention to other signals. I may be passing near a store where I need to do an errand, but if I feel a sense of tiredness thinking about stopping, and it’s not urgent, I may decide to complete the errand another time. Logically, it may have made sense to stop, but following my intuition led me to a different conclusion.

Yet intuition is not always so simple to discern. If I feel dread about making a dentist appointment, that might not be my intuition. That might be fear, or memories of bad experiences. This is why intuition is tricky; we need to be familiar with ourselves in a way that we haven’t been taught to be.

So how do we become more familiar with our intuition? First, we must pay attention. You don’t need to change what you’re doing, just watch what’s already happening. How are you currently making decisions? What’s going on in your body before, during, and after? In addition to just noticing, you can take deliberate time to become familiar with yourself, like setting aside time to meditate or do yoga. In Untamed, Glennon Doyle (2020) describes her process of contacting what she calls “the knowing” – “Breathe, turn inward, sink. Feel around for the knowing. Do the next thing it nudges you toward. Let it stand (don’t explain).” (61).

Therapy can be one of the first places where you have the opportunity to slow down and wonder about what might be going on for you. Especially for larger decisions, this process can be difficult, uncomfortable, and discouraging, so it’s helpful to have a place where you can review and get support. Working with a therapist to break down why slowing down, noticing, or being in your body is difficult might also be the first step towards contacting your intuition.

At the end of the day, the point is not to maximize your correct intuitions — as convenient and wonderful as that would be. The point is to acknowledge that you are always taking in large amounts of information, and your unconscious is weighing in as well. Experimenting with listening to the thins your body is telling you is the first step. Maybe you don’t go to the dentist, and a year later a terrible pain in your tooth sends you in, leading you to realize that preventative care would have been preferable. Yes, that may not be “ideal,” but you’ve just acquired some valuable information about yourself. I would bet money that over time you would be able to discern the difference between “dentist dread” and “not my path dread.”

I know a horse trainer who says, “Any time the horse doesn’t do want you want, great, that’s information.” We are so caught up in thinking that we should be following a linear path to some specific place that sometimes we forget that just about all we have in this life is the journey. Rather than trying to logically, rationally do the “right” thing, can we learn to play with all of the information we are receiving. Giving attention to our bodies’ signals, even if we don’t follow them, pays enormous dividends over time.

References

Doyle, G. (2020). Untamed. The Dial Press.