By Dr. Yufang Lin, Integrative Physician at the Cleveland Clinic Center for Lifestyle and Integrative Medicine

What is Wellness?    There are many definitions of wellness, of course.   According to the World Health Organization, Wellness is “a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity.”   Being Well, however, requires action.   The National Wellness Institute defines it further as “a conscious, self-directed and evolving process of achieving full potential.”

So how does one go about to create a state of wellness?    It may be easier to look at why one become   Unwell, or develop a state of Dis-ease.    Common causes of dis-ease often fall under 3 categories:   Physical, Mental, and Social.   If we are in physical pain or discomfort from chronic illness, we are unwell.  If our minds are distressed due to work, politics, family and relationships, we are unwell.    If we are isolated and lack social support, we are unwell.  Indeed, human beings are social beings, and social isolation has a been shown to reduce resilience, and impact one’s ability to recover from illness or stressful situation.

To be well then, requires a three prong approach.

Physical:   We need to take care of our physical needs by eating healthy, getting enough rest, and exercise regularly.  Most of us are torn between many responsibilities, with a long To-Do list and too little time to do them.   It may feel easier to just buy some take-outs when we are short on time and energy.  However, how do you feel after you eat a heavy meal?   Do you feel lighter, better, mentally clearer, or do you feel heavy, tired, and foggy brained?    Healthy eating is foundational in Wellness.   A good way to support ourselves with limited time is to consider cooking in bulk on weekends, portion out for the week, pack food, and have snacks with you.

Mental:  We have only so much mental energy at one time.  Constant worrying or over-thinking over something that happened in past or may happen in future distract our mind from what is happening now.   Stressful thoughts lead to stressful physical response, further saps our energy.   For the next couple of days, pay attention to what you are reading, watching, doing, and pay attention to your thoughts.    Is the TV programing you are watching lifting your mood or dragging you down?   Are you being pulled into other people’s drama or worries that you have no control over?    If so, can you limit your exposure to these programs or people so you can save some of your energy for yourself?

Social:  We all need support, we can’t do everything by ourselves.  If you are lucky enough to born into a family that are supportive, you are blessed.  However, support can come from other places as well:    Friends, Community, Religion and Spiritual beliefs.   It is important to make time to cultivate these connections.  Connections can be made by sharing tea, coffee, meals, or dance class.  Connections can take place in church, mosque, temple,  community center, coffee shop, gym, or outdoors.  Connections can be made by  meditation and praying.   Connection can be made by cooking meals together.  As we connect with each other, we support one another.  As we connect with God or the great Divine,  we are supported.

For me, Wellness can show up in various ways.   I cultivate Wellness by putting on a pair of sneakers and going on a hike with friends and/or my dog.  I cultivate Wellness by keep TV off at night after a long day of work so I don’t get aggravated by the shenanigans of politics.  I cultivate Wellness by spending quality time with my family, undistracted by outside noise and sounds.   I cultivate Wellness by having a cup of tea with a good book by the window and by digging my hands into soils as I grow organic food to share.  I cultivate Wellness  by taking care of myself,  so I have more energy to take care of others.

What works well for me may not work well for you.    So lean back into your chair, close your eyes, take a deep breath, and ask yourself:  What do you need to be Well?    What is the one step that you can do to start creating Wellness for you and others around you?

Take that step in the next 24 hours.

Be Well,

Yufang Lin, M.D.

Integrative Medicine Specialist

Cleveland Clinic,  Center for Integrative Medicine