be well and
thrive
T
by Cindy Tanis
he administrator rushes in late to another
protecting the environment through conservation and
early-morning meeting at school. His body is
recycling. Social wellness is the ability to relate with
fatigued, as he hasn’t slept well for days. He
others, and it results in a positive self-image. Spiritual
quickly grabs a donut and joins the meeting already in
wellness includes a sense of meaning and direction
session. In the faculty lounge nearby, a teacher arrives
in life and a relationship with a higher being (2011,
before school with a stack of papers to grade. She
14–16). Christ-followers believe spiritual wellness is the
dismisses her quiet time with God and feels isolated as
component that integrates all dimensions of wellness.
she tends to her work. The secretary in the front office is
Jesus modeled wellness and instructed us to abide by
drinking coffee for breakfast while texting her daughter
the same principles. Luke 2:52 says, “And Jesus grew in
at home. She is anxious about her workload for the day.
wisdom [mental wellness] and stature [physical wellness],
These scenarios are typical for many administrators,
and in favor with God [spiritual wellness] and man [social
faculty, and staff as they confront the demands of
wellness]” (NIV). Jesus also guides us toward wellness
their work. These individuals aren’t practicing wellness,
in Luke 10:27–28: “ ‘Love the Lord your God [spiritual
which would help them thrive, not just survive through-
wellness] with all your heart [physical and emotional
out the day. Wellness is a popular topic, yet many people
wellness] and with all your soul [spiritual wellness] and
do not understand or practice wellness principles. Many
with all your strength [physical wellness] and with all
confuse health with wellness. We believe we are well if
your mind [mental wellness]’; and, ‘Love your neighbor
we don’t miss a day of work and we are able to manage
as yourself [social wellness].’ … Do this and you will live.”
each day’s demands. But wellness is much more than
feel, how much time we spend with friends and God,
is not merely the absence of disease. It includes seven
how satisfied we are at work, and whether or not we
dimensions—physical, emotional, mental, occupational,
fit in our clothes. However, sometimes self-assessment
environmental, social, and spiritual—and being well
isn’t accurate. The Holistic Lifestyle Questionnaire
requires attention to all seven (2011, 14).
available at www.nationalwellness.org/testwell is a
COMPOnentS OF WeLLneSS
Physical wellness is most commonly associated
with being healthy. Physical activity, exercise, diet,
body weight, and sleep contribute to physical wellness.
20
We can assess our state of wellness by how we
this. According to Werner and Sharon Hoeger, wellness
free online assessment that highlights your wellness
strengths and challenges.
PHYSICaL WeLLneSS
Physical wellness includes physical activity and
Emotional wellness is the ability to understand your
nutrition. Exercise is beneficial for most people, but
feelings, accept limitations, and cope with stress in a
the Mayo Clinic and the American College of Sports
healthy way. Mental or intellectual wellness includes
Medicine recommend seeing a doctor before start-
embracing the opportunity to learn something new.
ing an exercise program if you have a chronic health
Mentally well people are open-minded, accepting of
condition, prior muscle or joint injury, hypertension,
others, and not easily threatened by people. Occupa-
high cholesterol, a prior heart attack or family history
tional wellness doesn’t rely on high salaries or presti-
of heart disease before 55, or if you are overweight
gious positions. You are occupationally well when you
or you smoke. Men older than 45 and women older
face the demands of your job while having control over
than 55 also should consider a physical exam before
its requirements. Environmental wellness involves
exercising (Mayo Clinic staff 2008).
2010/2011 . CSE Volume 14 Number 3 . Be well and Thrive
Many administrators and teachers are inactive
the traditional iceberg lettuce. This increases your
during the day, spending too much time behind a desk
vitamin intake and enhances the taste. Try mixing
or podium. Physical activity can include movement
in apple chunks, grapes, or a handful of almonds or
that is considered low to moderate in intensity—for
walnuts. Olive oil and balsamic vinegar are healthier
example walking and everyday living tasks such as
alternatives than high-fat, creamy dressings.
washing the car, mowing the lawn, and vacuuming
the house. Exercise is usually a planned and struc-
tious eating, there are healthy options. Fresh foods are
tured activity that includes higher-intensity movement
healthier than the popular french fries and chips, white
such as power walking or running, biking, or weight
rice, bread, and pasta. Grilled food is better than fried.
lifting. Experts recommend a minimum of 30 minutes
Beware of high-fat sauces such as sour cream, butter,
of moderate physical activity most days of the week for
mayonnaise, and cheese. Request the sauce “on the side”
health and 60 minutes to prevent weight gain (Hoeger
to monitor the portion. Another suggestion is to split a
and Hoeger 2011, 107).
meal with someone else or save half of the order for later.
If planned exercise intimidates you, there are other
Although dining out poses a challenge for nutri-
Fluid intake is also a component of nutrition. Dehy-
ways to enhance physical movement throughout the
dration can cause headache and fatigue, and drinking
day. When you park your car at school or at the store,
additional fluid may counteract these complaints. Avoid
do you drive around looking for a spot near the front
high-sugar or high-sodium drinks such as soda and
door? Instead, park your car away from the entrance
some energy drinks.
and walk the extra distance. If your office is not on the
first floor, take the stairs instead of the elevator. During
consume. Although caffeine increases mental alert-
your lunch break, walk with a colleague after eating a
ness, higher doses can cause anxiety, dizziness, and
healthy lunch. Social interaction complements physical
headache. The half-life of caffeine is approximately
activity. We can also spend time on the playground with
six hours. If I consume a cup of coffee containing
our students, pushing them on the swings or throwing
approximately 200 mg. of caffeine at 3 PM, half of it
a ball. Some administrators find it helpful to have
will still be in my system six hours later (Brain and
informal meetings while walking the campus grounds,
Bryant 2010). This amount may disrupt sleep, so it’s
as movement encourages clear and creative thinking.
good avoid caffeine for eight hours before bedtime.
Physical wellness also includes healthy eating.
Busyness prevents us from planning our meals as we
should, and we often eat unhealthy, convenient foods
instead. Some simple strategies can improve nutrition.
Prepare a lunch each day; consider packing it the night
before to make mornings less hectic. Healthy leftovers
from the fridge can be warmed in the microwave for
lunch. Sandwiches are another option. The traditional
peanut butter and jelly sandwich isn’t just for kids, and
it can be a satisfying, healthy choice. Use whole wheat
instead of white bread, fruit spread instead of jam, and
low-fat peanut butter. Complement the sandwich with
a glass of low- or nonfat milk and a piece of fruit. Lean
turkey and tuna are other healthy sandwich options.
Another suggestion is to eat colorful fruits and
vegetables, which are high in nutrients. Salads are
a good choice. Choose dark leafy greens such as
spinach, romaine, red leaf, or green leaf lettuce over
We must also consider the amount of caffeine we
Stress Management
“ I’m so stressed!” is a frequently heard phrase.
Pioneering researcher Hans Selye identified two types
of stress: eustress and distress. Eustress is a positive
and distress a negative type of stress. Experiencing
love, marriage, and the birth of a child are common
types of eustress. Experiencing a job termination,
divorce, or death of a loved one are frequent types
of distress. However, it is our response to the
stressor that results in our body’s stress
response (Hoeger and Hoeger 2011, 385).
Stress is not that child that can’t sit still
in class. Stress isn’t being called into
the administrator’s office or the stack
of ungraded papers. These situations
can be positive (eustress) if we view
them as opportunities and respond
Be Well and Thrive . CSE Volume 14 Number 3 . 2010/2011
Well
ness
is no
mere t
ly
abse the
nce o
f
disea
se.
21
enthusiastically to the challenge. On the contrary, they
the mind. If I am mentally overwhelmed, physical
will be negative (distress) if we view them as threats
activity will clear my mind and alter my perspective.
and respond pessimistically. You’ve heard the old say-
ing, “A pessimist sees the difficulty in every opportunity;
stress include proper breathing and visual imagery.
an optimist sees the opportunity in every difficulty.”
When we are stressed, our breathing becomes rapid
and shallow. This type of breathing makes us feel tired
Although stress can energize us and prepare us
Other physical and mental strategies to reduce
for action, it becomes problematic when it is exces-
and exacerbates the stress response. One remedy is
sive or when we lack coping skills. Some personality
to replace tension-causing breathing with slow, deep
types are more resilient to daily stressors. The type B
breathing. We can use this exercise every hour as a way
personality is easygoing, laid-back, and less concerned
to prevent stressful breathing. Visual imagery, which
with time than the type A personality, who
complements slow breathing, consists of
is ambitious, aggressive, competitive,
creating relaxing images and scenes
and time-oriented. Type A personalities
in our mind during times of stress to
are more prone to respond negatively
encourage relaxation. We can also use
to stressors than their counterparts.
The many symptoms of stress include
headache, gastrointestinal distress,
anxiety, depression, and frequent colds.
Coping strategies begin when we
Physical activity
metabolizes
stress.
acknowledge the stress in our lives, identify
the stressors, and (if possible) remove them. If
we can’t remove them, then we must learn how to live
with them. Time management is one way to counteract
imagery before bed to promote sleep.
The wellness of our schools is
influenced by the quality of leadership from administration and staff.
Likewise, the quality of our leadership
is influenced by our state of wellness.
Practicing wellness principles will help us
thrive, not only survive, through the changes occurring in our schools and our world.
daily pressures. Keeping a calendar or daily planner
will help you organize and prioritize each day. Time
management also includes delegating work at home
and school and learning to say no. Time management
doesn’t include multitasking and scheduling the
entire day only with work responsibilities. Just as we
References
Brain, Marshall, and Charles W. Bryant. 2010. How caffeine
works. Discovery Health. http://health.howstuffworks.
com/wellness/drugs-alcohol/caffeine4.htm.
Burke, H. Dale. 2006. How to lead and still have a life: The 8
schedule meetings and other appointments, we must
principles of less is more leadership. Eugene, OR: Harvest
appoint time for God, friends, rest, and daily exercise.
House.
Time management also includes focusing on the
“main thing.” A Latin proverb says, “He who chases
two rabbits catches neither” (Gibbs 2006, 13.824). It
can be very difficult to discern what requires immediate attention and what tasks can be addressed later.
Gibbs, Laura. 2006. Latin via proverbs: 4000 proverbs, mottoes
and sayings for students of Latin. Laura Gibbs. LuLu.com.
Hoeger, Werner W. K., and Sharon A. Hoeger. 2011. Lifetime
physical fitness and wellness: A personalized program,
11th ed. Belmont, CA: Wadsworth.
Mayo Clinic staff. 2008. Exercise: When to check with
H. Dale Burke says that mission-critical or top-
your doctor first. MayoClinic.com. Rochester, MN: Mayo
priority tasks or those that grow out of our unique
Foundation for Medical Education and Research. http://
abilities should be done first (2006, 179).
www.mayoclinic.com/health/exercise/SM00059.
Social support also counteracts stress. It is
beneficial to network with others in similar positions
to receive encouragement, insight, and accountability.
Exercise, either alone or with friends, is an ideal way to
offset daily stress. Physical activity metabolizes stress
hormones, releases feel-good endorphins, and calms
22
2010/2011 . CSE Volume 14 Number 3 . Be Well and Thrive
Cindy Tanis, PhD, is an associate professor in the graduate physical
education program at Azusa Pacific University in Azusa, California. She
also serves on the board of directors at Valley Christian Schools, Cerritos,
California, which her three children attend.