Wellness: Back to School Part 8

wellness

Now that we’ve thoroughly discussed the overall process of coaching a patient through behavior change, let’s talk specifics. Overall wellness is extremely important, but there are several specific areas of wellness that require special coaching approaches or considerations. They are: tobacco cessation, weight management, stress management, healthy eating and physical activity/strengthening.

So, here are a few tips to help with each of these areas…¬†

Tobacco Cessation

Assess readiness to quit – If your client is not ready

  • Explore ambivalence and/or fears related to quitting
  • Pinpoint and jointly address barriers to quitting
  • Identify and discuss individual co-behaviors related to smoking
  • Don’t take the client’s lack of readiness personally. The client is the true change agent.

Assess readiness to quit – If your client is ready

  • Verify that your client is truly ready to quit completely
  • Jointly set a realistic quit date
  • Identify smoking co-behaviors
  • Build the support team: family, friends, counselor, or others
  • Guide the client to develop his or her personal plan to quit

Weight Management

Five primary factors contribute to one’s being overweight. These include:

  1. Environment – Available food types, fast food consumption, processed ingredients, portion sizes, etc.
  2. Family History – Obesity tends to run in families
  3. Genetics – Obesity-related genes do not mean that one is destined to be obese, but there is a tendency for higher risk
  4. Metabolism – Studies continue to determine a consensus about the actual effects of metabolism on weight, but a low metabolism is believed to be an unlikely cause of obesity
  5. Entrenched behaviors or habits – snacking, stress eating, eating when depressed, eating when hurried, overeating etc.

Stress Management 

Clinical Best Practice Interventions for Stress and Coping

  1. Get Moving
  2. Eat Right
  3. Get Some Sleep
  4. Reframe Stressful Thoughts
  5. Laugh Out Loud
  6. Write About It
  7. Enlist Problem Solving Skills
  8. Enlist Behavioral Health Support

Healthy Eating

  • Make half your plate fruits and vegetables
  • Make at least half your grains whole (if not gluten intolerant)
  • Switch to fat-free or low-fat milk
  • Vary your protein choices
  • Cut back on sodium and empty calories from solid fats and added sugars

Physical Activity / Strengthening

Exercise Types According to Intensity (10 minutes or more at a time):

  • Moderate
    • Brisk Walking
    • General gardening (ex. raking)
    • Using hand-ergometers
    • Catch and throw sports (ex. baseball)
    • Biking on level ground
    • Line dancing
    • Water aerobics
  • Vigorous
    • Race Walking
    • Heavy gardening (ex. continued digging)
    • Jumping rope
    • Running sports (ex. soccer)
    • Biking faster than 10 mph
    • Aerobic or fast dancing
    • Swimming laps

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