The document discusses the eight pillars of holistic wellness: physical, emotional, social, spiritual, intellectual, financial, environmental, and occupational. It provides strategies and definitions for each pillar. Physical wellness involves regular exercise, sleep, diet and hygiene. Emotional wellness is about identifying and expressing feelings in a constructive way. Social wellness focuses on building relationships and support systems. Spiritual wellness is personal and involves activities like meditation, prayer or mindfulness. Intellectual wellness means engaging your mind through learning. Financial wellness means living within your means. Environmental wellness considers your surroundings and community. Occupational wellness is finding purpose and meaning through your work. The document provides multiple strategies for each pillar to

1. Dr. Suresh Kumar
Murugesan PhD
Holistic
Wellness
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2. Wellness
Wellness is the act of practicing healthy habits on a daily basis to attain better
physical and mental health outcomes, so that instead of just surviving, it will
lead to thriving.
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3. Health
According to the World Health Organization (WHO), health is defined as being
“a state of complete physical, mental and social well-being and not merely the
absence of disease or infirmity.”
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4. Wellness
● Wellness as the optimum state of health.
● Wellness is when the physical, mental and spiritual
states of a person are in harmony with each other
and are perfectly balanced.
● It is an ongoing journey and one that, according to
circumstances, will change and can change you.
● This is also called holistic health. Holistic means 'of
the whole'.
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5. Wholistic Wellness
● Wholistic wellness is an approach to being healthy that looks at a
person's health in a wholistic way.
● Wholistic wellness believes that each of body, mind and spirit things
work together.
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6. Pillars of Wholistic
Wellness
Wholistic health and wellness is sustained by eight pillars:
1. physical,
2. emotional,
3. social,
4. spiritual,
5. intellectual,
6. financial, and
7. Environmental
8. Occupational
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8. I. Physical Wellness
● Most people immediately think of exercise when
they hear “physical wellness.”
● Regular physical activity is an important part of the
equation that can’t be ignored.
● But it’s not the only aspect deserving of attention.
● Our body needs more than movement alone.
● Physical wellness also includes
○ appropriate sleep,
○ hygiene, and a
○ healthy diet etc
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9. Jogging
Practice Yoga
Stretching
Cycling
Swimming
Dancing
Eat
healthy
I.Physical Health
30 minutes
Walk
Gardening
No Drinks
Good
Sleep
Avoid Screen
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10. II. Emotional Wellness
● Emotional wellness encompasses the ability to navigate feelings.
● This means identifying, assessing, and effectively sharing those feelings
with others.
● Being emotionally well is typically defined as possessing the ability to feel
and express emotions.
● Emotional wellness encompasses
○ optimism,
○ self-esteem,
○ self-acceptance and
○ the ability to share feelings.
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III. Emotional Wellness Strategies
01 04
Open up hurt feelings
Release the emotions that gives
unpleasant experiences
Forgive
People will feel better when they forgive
02 05
Practice positive Emotions
Gratitude, Serenity, Hope, Interest, love,
Pride, Awe, Amusement, Joy, Inspiration
Emotional Awareness
Try to understand the emotions and
record, it will help to
03 06
Laugh
Watch comedy clips, talk, etc
Random act of Kindness
When we kind to others we too get
benefit out of it
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12. III. Social Wellness
● Social wellness is about connecting with others to form positive relationships.
● Social relationships create support systems that can carry through life’s struggles.
● Harvard’s Study of Adult Development ran for 80 years, collecting data on hundreds of participants.
A recent study on a subset of this population—surviving octogenarians—investigated the
connections between marital satisfaction, social lives, and happiness.
● Researchers found that participants who spent more time with others reported greater levels of
happiness.
● Building and maintaining the networks take time and energy, but the work is worth the effort. And it
will continue to serve us throughout our life.
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13. III. Social Wellness Strategies
WRITE YOUR SUBTITLE HERE
It is important to surround us with
positive people
Surround
Explore more social connection and
try adventure with friends
Explore / Adventure
When possible help others and
volunteer to any social welfare
Help others/ Volunteer
It is very important to open up and talk
your thoughts and feelings to someone
Open up/ Talk
Connect with people helps feel better
Connect/ network
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14. IV. Spiritual Wellness
● The spiritual pillar will look different for everyone because it’s such a personal piece of overall
wellness.
● It will play a stronger role in one person’s life more than another, depending on how each
person defines it.
● Spirituality is commonly viewed as a sense of purpose, direction, or meaning, without which,
values can slip to the wayside, upending life’s balance.
● Many cultivate their spirituality through meditation, prayer, or other activities that foster a
connection to nature or a higher power.
● Maintaining our spiritual wellness will look different for everyone.
● It’s not about a specific religion or belief system.
● Spiritual health is about personalizing your journey. Some people might practice mindfulness as
a way of checking in with their intentions, guiding their actions, and maintaining a values-
based approach to life.
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VI. Spiritual Wellness Strategies
The mental health benefits of meditation include better focus and concentration, improved
self-awareness and self-esteem, lower levels of stress and anxiety, and fostering kindness
Meditation
Mindfulness as an important element in the treatment of a number of problems, including:
depression, substance abuse, eating disorders, couples’ conflicts, anxiety disorders, and
obsessive-compulsive disorder
Mindfulness
Chanting “om” for 10 minutes can help: reduce stress, anxiety, and depressive symptoms.
improve attention. enhance positive mood
Mantra/ Chanting
Prayer can have a positive impact on recovery from mental illness and also on the well-
being of people without mental illness
Prayers
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16. V. Intellectual ● Intellectual wellness is strengthened by
continually engaging the mind.
● Even simply engaging in intellectually
stimulating conversations and debates
can strengthen this pillar.
● Some experience intellectual boons
through self-discovery and personal
advancement.
● Academic efforts, involvement in
community activities, or other avenues of
personal growth are just a few you can
try.
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V.Mental Wellness Strategies
It is one of the most effective cognitive strategies for
better mental health
Visualization
Allow the mind to hold and process more positive
thinking rather than negative
Positive Thinking
Identify and dispute irrational or maladaptive
thought
Cognitive Restructuring
Thought records will help us to identify the root
cause of the mental health problem
Journaling and Thought Record
It is one of the strategy helps to engage our attention
productively
Attention Engagement or Distraction
Fine tuning the mind by rehearsing what we want
Mental Rehearsal
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18. VI. Financial Wellness
● To be financially well is to live within your means and plan for the future appropriately.
● It can be tough to accomplish, but small steps can pay off big-time in the long-run.
● Financial wellness might sound the least exciting. But pursuing betterment in this area
will surely strengthen the other pillars of holistic health and wellness.
● After all, financial troubles are one of the top stressors that many people report.
● Taking small steps to control spending and save money can really lighten the burden
on everyday life.
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19. VI. Financial Wellness Strategies
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20. VII. Environmental
● Environmental wellness is concerned with immediate personal surroundings and the larger
community where you live and work.
● Specifically, environmental wellness is determined by the reciprocal relationship between an
individual and their environment.
● How do we support our environment? And in return, how does our environment support our
health, well-being, and safety?
● The effects of strengthening our environmental wellness can be felt personally, and by our
larger local and global communities.
● The more we care for and respect our natural and built environments, the better they can
support and sustain our daily life.
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Aesthetics: Cluttered spaces can create
feelings of overwhelm and anxiety.
01
People: Indirect or inconsistent communication,
conflicts, or unreliable people in the environment
can be very stressful to manage
03
Culture and Values: “It’s important for people to
connect with others that share their culture and
values
04
Sensory: "The lighting, temperature, sounds, smells,
and color palette of an environment are very important
to how comfortable, relaxed, and safe you feel
02
Familiarity: Positive associations in the
environment such as a family photos, or familiar
objects can boost mood and a sense of connection.
05
VII. Environmental Wellness Strategies
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22. VIII.
Occupational
Wellness
● Occupational/Vocational wellness involves preparing
and making use of our gifts, skills, and talents in order to
gain purpose, happiness, and enrichment in our life.
● The development of occupational satisfaction and
wellness is related to our attitude about our work.
● Achieving optimal occupational wellness allows us to
maintain a positive attitude and experience
satisfaction/pleasure in our employment.
● Occupational wellness means successfully integrating a
commitment to your occupation into a total lifestyle that
is satisfying and rewarding.
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VIII. Occupational Wellness Strategies
Active
Always busy with something
1.
Ambitious
Strongly wants to succeed
3.
Cautious
Being very careful
5.
Conscientious
Taking time to do things right
7.
Creative
Someone who make the things simple and in new
way
9.
Curious
Always to know new things
2.
Logical
Using clear and sound reasoning
4.
Organised
Organise the things at home will work efficiently
6.
Systematic
Want everything in systematic and perfect
8.
Precise
Careful and with great attention to detail
10.
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24. Wholistic Wellness Scale
https://learning.hku.hk/ibms/wp-content/uploads/2017/11/hws.pdf
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25. Strategies
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26. Emotional Wellness Strategies
● Try to maintain a positive attitude even when problems arise.
● Discover the personal stress reliever. Manage the time wisely because it will help lower stress.
● Find someone that you trust who you can openly share your feelings with.
● Smile even when you don't feel like it.
● Create a list of those who support us and how best to contact them.
● When the going gets tough, it can be hard asking for help. Having this quick reference at hand may make it that much easier to
reach out.
● Journaling is an easy way to identify and process the feelings, especially if we’re not comfortable sharing them out loud. It’s
always a great way to measure the progress or growth. And reminders of our past obstacles and successes will only be a few
pages away.
● Seek professional help when you need it. Seek out a therapist or counselor.
● Understanding and respecting your feelings, values, and attitudes
● Appreciating the feelings of others
● Managing the emotions in a constructive way
● Feeling positive and enthusiastic about your life
● Accept and forgive
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27. Social Wellness Strategies
● Get involved. There are a variety of clubs and organized on campus; you're bound to find something that
interests you.
● Know who is the best friends are.
● Recognize when we are in an unhealthy relationship.
● Balance the social life with the academic responsibility.
● Meet new people through social networks.
● Schedule a recurring time weekly to reach out to out-of-state friends and family.
● Connect with someone new each week to keep those relationships strong.
● Connecting with loved ones through handwritten communication can really strengthen bonds.
● Maintaining healthy relationships, enjoying being with others, developing friendships and intimate relations,
caring about others, and letting others care about you
● Contributing to your community
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28. Spiritual Wellness Strategies
● Dedicate a small chunk of time each day to yourself. Make this time a priority, free of distractions, interruptions, and major
activities. This time can be used to relax, reflect, meditate, or pray.
● Keep a journal. Writing regularly can help clear your mind and keep you accountable to the goals you’ve set.
● Choose your top three values in life and write them down. Reflect on them often. Keeping these values in the front of your mind
will help guide everyday decisions—big and small. This practice will make it easier to say “yes” to things that matter, and “no” to
things that don’t align with your values.
● Find a quiet place and spend time there every day.
● Contemplate the meaning of your life.
● If you have a religion, study and practice it.
● Spend time appreciating the natural world around you.
● Finding purpose, value, and meaning in your life with or without organized religion
● Participating in activities that are consistent with your beliefs and values
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29. Intellectual Wellness Strategies
1. Look for continuing education classes through a local community college or university.
2. Join a book club or visit your local library and sign up for a card.
3. Take up journaling or another self-reflective activity.
4. Growing intellectually, maintaining curiosity about all there is to learn, valuing lifelong learning, and
responding positively to intellectual challenges
5. Expanding knowledge and skills while discovering the potential for sharing your gifts with others
6. Keep abreast of current affairs.
7. Take your school work seriously and spend time in the library.
8. Seek academic help if you need it.
9. Become a life-long learner.
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30. Financial Wellness Strategies
1. Make paying off debt a priority.
2. Create a budget with the help of an online system like Mint or a personal financial planner.
3. Set aside a fixed amount of money every month for non-essentials, like entertaining, dining out, and recreation.
4. Managing your resources to live within your means, making informed financial decisions and investments, setting realistic goals,
and preparing for short-term and long-term needs or emergencies
5. Being aware that everyone’s financial values, needs, and circumstances are unique
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31. Environmental wellness Strategies
● Individual: Keep your workspace clear. A clutter-free workspace inspires creativity and productivity.
● Neighborhood: Join local clean-up efforts. This could include: producing less waste, recycling, and picking up litter in your
neighborhood.
● Larger community: Cut back on car trips. Whether it’s combining errands or replacing motorized transport when possible, each
small effort can add up to a large impact.
● Understanding how your social, natural, and built environments affect your health and well-being
● Being aware of the unstable state of the earth and the effects of your daily habits on the physical environment
● Demonstrating commitment to a healthy planet
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32. References
1. https://www.pfizer.com/health-wellness/wellness/what-is-wellness
2. https://askthescientists.com/pillars-of-wellness
3. https://www.thewellessentials.com/blog/the-5-aspects-of-holistic-health-and-why-they-are-so-
important
4. https://alexandrapiedoux.medium.com/the-8-pillars-of-holistic-wellness-what-it-truly-means-to-be-
well-b0d0b8e55bd1
5. https://theworldofhealth.co.uk/blog/holistic-wellness-5-pillars-of-holistic-wellbeing/
6. https://www.rwu.edu/undergraduate/student-life/health-and-counseling/health-education-
program/dimensions-wellness
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5508938/
8. https://patch.com/california/campbell/what-definition-holistic-wellness
9. https://calliinstitute.com/what-is-holistic-health-and-wellness/
10. https://www.buddhistmala.com/the-8-pillars-of-wellness-and-health-the-new-dharma/
11. https://americanlegacyinstitute.wordpress.com/2018/02/13/the-seven-dimensions-of-holistic-
wellness/
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