3.10 Activity

The Indivisible Self-Wellness (IS-WEL) Model offers a holistic approach to wellness that focuses on the idea that wellness is inseparable, meaning all aspects of the self are interconnected. This model is structured around five second-order factors of wellness: Creative Self, Coping Self, Social Self, Essential Self, and Physical Self, which together form the “Indivisible Self.” As future counselors, it is important to develop a self-care plan that nurtures each of these areas to maintain personal wellness and professional competence.

Step 1: Understand the IS-WEL Model

The IS-WEL Model emphasizes five interconnected aspects of wellness. Review each of the five factors below and reflect on how well you are currently addressing them in your life:

1. Creative Self: Focuses on aspects of self that help you create and achieve your goals, including:
   • Thinking (your ability to problem-solve and be mentally stimulated)
   • Emotions (your ability to regulate and express emotions)
   • Control (your sense of personal responsibility and self-discipline)
   • Work (your engagement with meaningful work or studies)
   • Positive Humor (the ability to see humor in life and reduce stress)
2. Coping Self: Helps you manage stress and deal with life’s challenges. This includes:
   • Realistic Beliefs (accepting life’s challenges while being optimistic)
   • Stress Management (skills to handle stress effectively)
   • Self-Worth (your confidence and self-esteem)
   • Leisure (engaging in enjoyable and restorative activities)
3. Social Self: Relates to the development and maintenance of relationships, involving:
   • Friendship (close, supportive relationships)
   • Love (engaging in intimate and caring relationships)
4. Essential Self: Reflects aspects that provide meaning and purpose in life, including:
   • Spirituality (your values, beliefs, and sense of purpose)
   • Gender Identity (your understanding and comfort with your gender identity)
   • Cultural Identity (your connection with cultural values and practices)
   • Self-Care (engaging in behaviors that care for your body and mind)
5. Physical Self: Encompasses the physical aspects of wellness, including:
   • Exercise (engaging in regular physical activity)
   • Nutrition (nourishing your body with balanced and healthy food)

Step 2: Set Goals for Each of the IS-WEL Dimensions

For each of the five second-order factors, reflect on your current state of well-being and identify one specific goal for improvement. Make sure the goals are realistic and actionable.

Examples of Goals:

• Creative Self: “I will dedicate 30 minutes each day to learning something new, such as reading professional articles or exploring a new hobby.”
• Coping Self: “I will practice deep breathing exercises and mindfulness meditation for 10 minutes each morning to manage my stress.”
• Social Self: “I will reconnect with an old friend and set up a monthly meet-up to nurture my friendships.”
• Essential Self: “I will spend 15 minutes each evening reflecting on my core values and how they guide my decisions.”
• Physical Self: “I will incorporate at least 30 minutes of physical activity, such as jogging or yoga, three times a week.”

Step 3: Develop Action Steps for Each Goal

For each goal you set, identify specific action steps that will help you achieve that goal. Make sure the actions are practical and can fit into your daily or weekly routine.

Examples of Action Steps:

• Creative Self: “I will sign up for an online course in an area that interests me and commit to completing one lesson per week.”
• Coping Self: “I will set aside time each day for meditation by adding it to my morning routine as soon as I wake up.”
• Social Self: “I will call a close friend today and arrange a time to meet for coffee next weekend.”
• Essential Self: “I will journal for 10 minutes every evening to reflect on how my actions align with my core values.”
• Physical Self: “I will join a fitness class at my local gym and attend at least twice a week.”

Step 4: Accountability Plan

Think about how you will keep yourself accountable for following through with your self-care plan. Will you schedule regular check-ins with yourself or with someone else? What tools or methods will help you stay on track?

Examples of Accountability:

• “I will create a checklist of my goals and review my progress at the end of each week.”
• “I will share my self-care plan with a classmate or colleague and ask them to check in with me every two weeks.”
• “I will set reminders on my phone to prompt me to engage in my self-care activities, such as exercise and journaling.”

Step 5: Reflect on Potential Barriers and Solutions

Identify any obstacles that might prevent you from following your self-care plan and think about how you can overcome these barriers.

Examples of Barriers and Solutions:

• Barrier: “I often get caught up in work and skip my physical activity.”
  • Solution: “I will schedule my workouts on my calendar and treat them like any other important meeting.”
• Barrier: “I struggle to prioritize leisure time due to my workload.”
  • Solution: “I will block off at least one hour each weekend for a fun activity like hiking or spending time with friends.”

Step 6: Create Your Self-Care Plan

Using the IS-WEL framework, organize your self-care plan by outlining the following:

1. One goal for each of the five second-order factors (Creative Self, Coping Self, Social Self, Essential Self, and Physical Self).
2. Specific action steps you will take to achieve each goal.
3. A plan for accountability (how you will track and maintain progress).
4. A reflection on potential barriers and solutions (how you will handle obstacles to following your self-care plan).

Remember: Your self-care plan is a dynamic tool. Feel free to adjust it as your needs and circumstances evolve. Maintaining balance across all dimensions of the IS-WEL model will help you stay healthy and effective in your role as a counselor.

By practicing holistic self-care, you ensure that you are ethically responsible and fully present for your clients, while also nurturing your own well-being.