The Four Dimensions of Wellness: Balancing Work and Well-being

Some may think of wellness as just eating healthy or practicing self-care occasionally. However, wellness goes much further than nutrition or getting your steps in. Wellness is defined by four dimensions: physical, mental, emotional, and psychological well-being. All four elements are connected, and each plays a vital role in wellness.

We can practice wellness in all four areas daily, but it can be challenging with full-time work schedules and workplace stress. Incorporating best practices from each area into your workday routine can improve your quality of life and enhance your performance and satisfaction at work. Initiatives like holistic wellness programs support employee well-being by practicing all four areas of wellness.

All of my businesses and initiatives were founded on the principle of wellness. During my research and higher education, I’ve always been intrigued by how wellness encompasses how we care for ourselves and our environment. The time we spend in the workplace matters and guides how we care for ourselves every day. 

Physical Wellness

Sedentary lifestyles are a leading cause of chronic health conditions, such as obesity, diabetes, and cardiovascular diseases. Prolonged hours of sitting at most workplaces also contribute to the risk of these conditions. Prioritizing physical activity during the workday can help reduce fatigue and improve overall productivity. 

Physical activity is often unique to an individual and comes in all shapes and sizes. When exercising around a work schedule, it’s important to create a workout routine that’s right for you. Trying to fit in physical activity that doesn’t align with your lifestyle is unsustainable and won’t serve you in the long run. 

Try out different types of exercise to see what works best for you. I recommend workout routines that include aerobic activities, strength training, and flexibility exercises. Aerobic activities like walking and running help build endurance and contribute to heart health. Similarly, strength training helps your metabolism and strengthens joints to reduce injury. Flexibility and stretching movements like yoga and dynamic stretching help combat long hours of sitting and muscle tension. 

In addition to exercise, injury prevention, and recovery can aid overall physical wellness. Foam rolling, daily stretching, and massage therapy are all ways to feel your best after a workout and prevent any minor or major injuries from exercise. 

Nutrition

Healthy nutrition is another pillar of physical health, but it also influences the other three dimensions of wellness. Eating a balanced diet can help our physical activity and depollute toxins in the body. Detoxifying involves eating less processed foods and incorporating superfoods into your diet. Here are some helpful nutrition tips that aid all four dimensions of wellness:

• Nutrient-dense foods: Eating nutrient-dense meals supports cellular repair, immunity, and energy production. Foods like kale, blueberries,s and quinoa are all superfoods that provide vitamins and minerals your body needs. A variety of supplements can be used to fill any dietary gaps. My research has found that omega-3 fatty acids and magnesium, both needed for brain function, can be easily supplemented if we aren’t getting them from foods. 

• Meal prepping: Prepping meals in advance, especially for workdays, can help you make healthier choices as you consciously determine what food to eat for the week. It can also reduce the stress of deciding what to eat and reduce reliance on processed foods. 

• Eating slowly: Eating your meals slowly helps with digestion and mineral absorption. Additionally, taking your time to eat is a good mindfulness practice and allows you to slow down during a busy day.

Mental Wellness

According to the Substance Abuse and Mental Health Services Administration, mental health impacts how the brain works, including how we think, feel, act, and handle stress. Stress is one of the leading causes of low productivity in the workplace and can lead to burnout. 

There are many ways to combat stress and improve mental health. Yoga is a great way to combine physical activity and stress management. It focuses on mindfulness and awareness of one’s body. Yoga has been shown to increase emotional regulation and lower cortisol, the stress hormone. 

Mental health regulation can take the form of breathing exercises, such as box breathing, to engage the body’s relaxation response. Journaling is another great stress management tool. Writing down worries or thoughts gives your mind an outlet to identify emotions and carry out solutions. A quick tip I like to give people struggling with their mental health who feel like they don’t have enough time in their day is to download meditation apps like Calm and Headspace. Even just five minutes of meditation during the day can significantly improve mood and alleviate stress. 

Psychological Wellness

Psychological health is deeply affected by multiple factors, including physical, mental, and emotional wellness. It provides us with a sense of meaning in our lives. Taking care of our psychological health can be similar to taking care of our mental health. However, any psychological concerns should be addressed by a licensed counseling professional. 

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Emotional Wellness

Emotional well-being encompasses our capacity to handle outside concerns. Emotional wellness is especially important in the workplace as challenges arise daily.

Tackling emotional well-being in the workplace can look different for everyone. One of the most important things for employees is feeling a sense of community at work. In fact, 72% of participants in an O.C. Tanner study said community is important to them at their jobs. This is achieved through team bonding exercises and fostering a work environment where people feel comfortable asking questions and expressing concerns. 

A supplement that I recommend to those seeking more emotional support is Bacopa monnieri. This adaptogenic herb enhances information processing, especially in stressful situations. It supports cognitive function and can provide some emotional relief. 

The Interconnection of the Four Dimensions

Prioritizing one area of wellness is most likely enhancing another. Eating a balanced diet can improve mental health, and exercising regularly can help regulate emotions. Implementing daily practices in these four areas makes a holistic approach more sustainable and worthwhile for individuals. Understanding the importance of all four dimensions is vital to providing a holistic wellness plan for employees.