Introduction
Managing your health is a big part of self-management. Our physical, mental, social, and spiritual health determines how we respond and manage everyday situations.
Boyd K. Packer
In 1 Corinthians 6:19 & 20, we read, “What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own? For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God’s."
As children of God, we can step back and look at the bigger picture, the eternal perspective of our time on Earth. We are here to learn, grow and contribute to those around us.
Physical Health
Reading Strategy: Previewing. Notice that the heading above ("Physical Health") is smaller than the one that preceded it. This lets you know that this section is part of the overall section called Health and Wellness for Academic Success.
The academic success of students is strongly linked with their health and habits. Exercise increases blood flow to your brain, improves your muscle and blood health, and strengthens nerve connections. These benefits will not only make you feel better but will also help you to stay more focused and alert.
Incorporate a variety of physical activities into your daily routine. Remember, even walking to work or Church, or cleaning a room is good physical activity. Find ways to be more and more active. This will help you as you get older.
Your physical health plays a major role in both your spiritual and mental well-being. Sister Susan W. Tanner shared, "The restored gospel teaches that there is an intimate link between body, mind, and spirit. In the Word of Wisdom, for example, the spiritual and physical are [connected]. When we follow the Lord's law of health for our bodies, we are also promised wisdom to our spirits and knowledge to our minds (see D&C 89:19-21)" (The Sanctity of the Body, Oct. 2005). Our souls are created by the union of our bodies and our spirits. They are truly linked and one cannot grow while the other is neglected.
Spiritual Health
Just as there is a need to nourish and exercise our physical bodies, there is also a need to nourish and exercise our spirit. Doing so will help you reach your full potential.
President Russell M. Nelson said, "Development of the spirit is of eternal consequence. The attributes by which we shall be judged one day are those of the spirit. These include the virtues of integrity, compassion, love, and more. Your spirit, by being housed in your body, is able to develop and express these attributes in ways that are vital to your eternal progression. Spirit and body, when joined together, become a living soul of supernal worth. Indeed, we are children of God—physically and spiritually" (We Are Children of God, Oct. 1998).
Russel M. Nelson
As President Nelson has suggested, the ways in which we exercise our spirits include learning to live with integrity and showing compassion and love for others. You can also exercise your spiritual health by being obedient to the commandments, serving others, keeping your covenants and trusting in Heavenly Father, and accessing His help.
Social Health
Have you ever considered the importance and relevance of being socially healthy? What does it mean to have good social health? Your online education may often feel isolating and lonely. You can work to overcome these feelings by working on social goals. Following the Savior’s example, we can learn what our individual social health can look like.
“Health lies at the heart of the gospel of Jesus Christ, and it is not just physical well-being. Rather, it encompasses the whole person: physical, mental, emotional, social, and spiritual. Our Savior is the source of all health and the source of an abundant life.” ("Ultimate Health: God’s Gift and Our Personal Responsibility", Keith J. Karren, BYU Speeches, Aug. 2, 2003) One way His gospel protects our health is through social integration and support.
Having social support, whatever that might look like for you (spending time with friends, going to church, going on a walk with your roommate, texting a family member, reading with your kids, attending your Gathering, and so on), can lead to a more health-filled and productive you. Everyone’s social needs are as different and as unique as we are individuals.
Mental Health
Everyone has days when they feel sad, lonely, stressed, anxious, or simply overwhelmed by life's many challenges. As an online student, there might be times when you encounter such feelings if you haven't already. It is important when challenges like this arise that you know how to manage them. Elder Jeffrey R. Holland offers counsel about this.
"So how do you best respond when mental or emotional challenges confront you or those you love? Above all, never lose faith in your Father in Heaven, who loves you more than you can comprehend. As President Monson said to the Relief Society sisters...last Saturday evening: 'That love never changes...It is there for you when you are sad or happy, discouraged or hopeful. God's love is there for you whether or not you feel you deserve [it]. It is simply always there.' Never, ever doubt that, and never harden your heart. Faithfully pursue the time-tested devotional practices that bring the Spirit of the Lord into your life" Elder Jeffrey R. Holland, (Like a Broken Vessel, Oct. 2013).
Elder Jeffrey R. Holland
One strategy for helping you with mental health might be physical activity. The connection between physical activity and mental health is a popular topic for research. On September 27, 2017, in an article called "Depression and Anxiety: Exercise Eases Symptoms," the Mayo Clinic reported, "The links between depression, anxiety and exercise aren't entirely clear — but working out and other forms of physical activity can definitely ease symptoms of depression or anxiety and make you feel better. Exercise may also help keep depression and anxiety from coming back once you're feeling better."
Here are some additional mental health tips:
- Enjoy the Great Outdoors: Vitamin D from the sun is great for improving moods and diminishing depressive symptoms
- Improve Self-Confidence: On a basic level, being active can boost self-esteem and improve self-image.
- Boost Happy Chemicals: Exercise releases endorphins which help to create feelings of happiness.
- Boost Brainpower: Some studies have shown that cardiovascular exercise can create new brain cells and improve brain function.
- Alleviate Anxiety: Chemicals released during exercise can help to calm anxiety.
- Sharpen Memory: Regular physical activity boosts memory and one’s ability to learn new things.
- Be More Productive: Research shows that workers who take time to exercise are more productive and have more energy.
- Reduce Stress: Exercise increases norepinephrine which is a chemical that moderates stress.
- Increase Relaxation: A moderate workout can be helpful for getting a good night’s sleep.
- Breathe Deeply: Before you read beyond this bullet, for 30 seconds, practice deep breathing and relaxation. Close your eyes, try to relax your shoulders, and take in a deep breath. Hold it for about 4–6 seconds, then breathe out. Repeat a few times.
As you prepare to develop your health and wellness plan, remember that the biggest challenge is often getting started and developing a habit, or routine. Routines are important when it comes to our health. Routines have many benefits such as lower stress, better sleep and eating habits, better physical condition, and better time management. This week you will create a wellness plan using SMART goals. You will set goals to improve your overall physical, spiritual, and mental health.
If you feel you are experiencing a crisis in your life that is impacting your mental health, you may visit the BYU-Pathway Worldwide webpage called Students Experiencing Crisis for more information and resources.
Principles of Effective Goals
Goal setting is a powerful tool for academic success and is something you will encounter throughout your time as an online student and beyond.
"Goal setting is essentially beginning with the end in mind. And planning is [creating] a way to get to that end. A key to happiness lies in understanding what destinations truly matter—and then spending our time, effort, and attention on the things that constitute a sure way to arrive there." Elder M. Russell Ballard (Return and Receive, Apr. 2017)
Elder M Russel Ballard
Here are five principles of effective goals
- Specific. What exactly needs to be accomplished?
- Measurable. How will we know we have succeeded?
- Attainable. What resources do you have to help you reach this goal?
- Relevant. How will this goal be meaningful to you?
- Time-Bound. What is the deadline for you to complete your goal?
Answer these questions to see what you remember from reading the text above.
- According to Boyd K. Packer, what is the body the foundation of?
ANSWER - What does President Russell M. Nelson emphasize as being of eternal consequence?
ANSWER - When you focus on a goal that you think you can accomplish, your goal illustrates which principle of effective goals?
ANSWER
W03 Gathering Prep
What will you do this week, in preparation for the gathering, to exemplify the Learning Model principle of “Teach One Another?” Seek out an opportunity before the gathering this week to teach one person what you have learned about one of the four areas of health (physical, spiritual, social, or mental) Make a connection with what you are learning to something specific happening in your life right now.
After reading this lesson, ponder the following questions. If desired, record your thoughts in a learning journal.
- Do you really believe your spiritual and physical selves are intertwined?
- What is one physical thing you do that has obvious spiritual effects? Why?
- Of all the mental health tips given above, which one or two do you like the most? Why?