A collection of tools for holistic Wellbeing!
Sanctuary Tool kit
Social Relationships Matter
The Harvard Adult Development Study (which began in 1938) is the longest scientific study on human happiness.
It found that good relationship are good for our wellbeing - they keep us happier and healthier.
3 Lesson Learnt:
Loneliness kills. Social connections are really good for us
Quality of close relationships matter. Good warm relationships are protective.
Good relationships protect our brain.
Robert J. Waldinger
Embrace Safety and Connection
Developed by Dr. Stephen Porges, the Polyvagal Theory
explains how the autonomic nervous system regulates our response
to stress and safety.
The 3 main states include:
Ventral Vagal State - The "safe and social" mode. We feel connected, calm, safe and capable of engaging with others. It is the ideal state for rest, recovery and growth.
Sympathetic State - The "fight or flight" mode. It is the response to when danger or threat is perceived - the Alarm System. We feel the need to either confront a threat, protect self from harm or run away. We are mobilized to respond and act.
Dorsal Vagal State - The "freeze" state, the path of last resort for survival. When we feel trapped, unable to escape the danger or under overwhelming stress, the "primitive vagus" (the oldest pathway of response) leads us to shutdown, collapse and dissociation.
Self-Compassion Counts
“If your compassion does not include yourself, it is incomplete”
Jake Kornfield
“Components of self compassion”
defined by Dr. Kristin Neff
Embrace self with kindness and care. Treat self like you would treat and care for others you care about. Use warm, tender and forgiving language.
Remember that imperfection is part of humanity and the shared human experience. Give yourself permission to be human. Our suffering connects us.
Practice mindfulness. This allows one to turn toward the pain with acceptance of present moment.
Warm Hearts Matter
Insights from Dr. Jonathan Fisher (Just One Heart)
Empathy is about connecting during hardship as well as reflecting and amplifying joy of others.
Tips to harness and nurture the power of empathy in strengthening relationships:
Practice deep listening.
Imagine yourself stepping into others’ shoes.
Be curious and try to understand others viewpoints.
Embrace self - empathy. Reflect on what concerns you most and treat self with kindness.
Turn empathy into actions through words and deeds.
“Three Good Things”
Pioneered and tested by Dr Martin Seligman (Happiness researcher and father of positive psychology)
Once a day, preferably sometime before bed,
Look back upon your day and think about what went well.
Identify three good things that happened during the last 24 hours.
Write them down in a journal, calendar, or on a Post-it note.
Reflect on your role in why these good things happened.
Try this for a week.
How this may help:
Shifts attention to positive aspects of your day and fosters a more optimistic outlook.
Improves mood and encourages a positive end to your day.
Enhances sleep quality.
Strengthens resilience.
For Emotional and Mental Wellbeing
Insights from “The Lift Project” by Dr. Darren Morton
Speak positively
Move dynamically
Immerse yourself in an uplifting physical & social environment
Look to the positive
Eat nutritiously
Rest (sleep & de stress)
Serve
Eat Wisely
Tips from the Blue Zone Project
Adopt a Plant Slant Focus on a plant-based diet rich in vegetables, fruits, beans and nuts. Consume meat sparingly.
Eat until you are “80% full” Practise mindful eating by paying attention to body’s signals of fullness and stop when “80% Full”. Use smaller plates and serve smaller portions to naturally eat less.
Friends @5 Spark more happiness and embrace the benefits of daily connection with friends and family from ending work at a reasonable hour and enjoying a daily de-stressor and social time
Boundaries Matter
Insights from Brené Brown Author, Speaker, Research Professor & Social Worker.
”Boundaries are a prerequisite for compassion and empathy.
We can’t connect with someone unless we’re clear about where we end and they begin. If there’s no autonomy between people, then there’s no compassion or empathy, just enmeshment.”
“Boundaries are a clear understanding of what’s ok for you and what’s not ok for you.
There’s no way that you can be truly, genuinely, deeply compassionate and generous towards somebody if they are violating your boundaries at the same time.”
“Your wellbeing begins within”
ROBIN SHARMA’S CONCEPT OF INTERNAL EMPIRE
teaches that you can create the foundation
for a life of balance, purpose, and lasting happiness
by nurturing 4 Key Pillars of your Inner World.
MINDSET
Nurture positive beliefs and resilience.
HEARTSET
Care for your emotional health and foster self-compassion.
HEALTHSET
Prioritize physical wellbeing through exercise, nutrition and rest.
SOULSET
Align with your purpose and values to find meaning and peace
Key Elements to Human Flourishing and Wellbeing
Positive Psychology (Insights through the PERMA Framework - Martin Seligman)
Positive Emotions: Prioritise aspects of life which cultivate and amplify positive feelings and emotions (satisfaction, awe, joy, peace, gratitude, hope, love).
Engagement: Be in flow and fully immersed in things you enjoy.
Relationship: Embrace authentic and meaningful connections.
Meaning: Build purpose and serve a cause bigger than yourself.
Accomplishment: Work towards goals which align with values, adopt a growth mindset and celebrate wins.
Curiosity Counts
A Key Wellbeing Tool
Listen and tune in to your body’s physical and emotional signals as they are valuable data which empower decisions and actions for overall wellbeing.
Reflect and identify your personal energy boosters and drainers (physical, mental, emotional, spiritual). This will inform intentional choices to help live a more balanced energised and fulfilling life.
Curiosity is the beginning of all wisdom
-Francoise Sagan
What matters to you?
Julia Hotz shares 5 tips for "social prescriptions" that can help improve wellbeing:
Engaging in movement, something you enjoy as well as doing with others can be helpful to derive physical, mental health and social benefits.
Spending time in nature is beneficial for mental health, helps with attention and mindfulness and gives a sense of awe.
Engaging in the Arts helps to enhance emotional wellbeing and mental health. Combining it with community, belonging and nature will make it even more powerful.
Service (through volunteering or helping others) and engaging in a cause bigger than yourself, shifts the focus outward and improves mental health, fosters sense of purpose and belonging.
Embracing community and strong social connections helps to combat loneliness and build supportive networks.
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