Your Passport to Wellness

What is wellness to you?

Healthy? Looking good? Good lifestyle? Wellness is defined as the active pursuit of activities, choices and lifestyles that lead to a state of holistic health by The Global Wellness Institute. For a general definition, wellness is known as being at the state of good health.

How about the wellness to you?

Wellness, in general, has about 6 to 8 aspects or dimensions. The wellness dimensions are commonly known are physical, emotional, spiritual, career, intellectual and social. We will further discuss five dimensions here as these are how we could support you!


Physical Wellness

It is all about being healthy and fit to get through daily activities without having undue fatigue or physical stress. If your tiredness is able to get rid of after adequate rest, it is perfectly fine. Our body is dynamic and that is why some days we feel good, but some days not and physical exercise represents an important form of self-care according to experts.

Being physically fit and feeling physically well often leads to the psychological benefits of enhanced self-esteem, self control, determination and a sense of direction. - University of Wisconsin-Stevens Point

Here is the checklist you can refer to and we are going to give some suggestions to help you achieve your goals in maintaining physical wellness:

  1. Set an alarm after an hour of work at your desk. Get up and move.

  2. Schedule your exercise day, at least twice a week and at least 30 minutes each time of exercise.

  3. Choose a balanced diet and cut down on unhealthy food such as high sugar, high cholesterol and "bad" fat or any bad food that you could name it.

  4. Get a good sleep at regular hours to allow the body to follow a mindful routine.


Emotional Wellness

This is about the awareness of your own emotions and acceptance of your own inner feelings. This could be very challenging for some people. Being able to recognize the emotions in you and being able to overcome all the negative experience is about resilience.

People who are emotionally well, experts say, have fewer negative emotions and are able to bounce back. This quality is called resilience. - National Institutes of Health

Check-in with your emotional wellness using the checklist from University of New Hampshire:

  • Do you see stress as something you can learn from or something to avoid?

  • Are you aware of your bodily sensations, emotions, and behaviors when you are stressed?

  • Do you allow yourself to experience emotions, just as they are?

  • How do you care for yourself on a daily basis?

  • Are you able to ask for help when you need it?

We care for each individual who comes to us as we believe emotional health is essential to keep us alive. You may be physically fit and healthy OUTSIDE but emotionally unfit INSIDE.

What we would like to tell you is that:

  1. Spend more about me-time to explore your own belief and the meaning of the purpose of life.

  2. Schedule some time to exercise and get enough sleep. Allow yourself stick to a daily routine.

  3. Learn to relax before bedtime to get quality sleep.

  4. Taking care of yourself by developing a positive mindset through a series of healthy activities to fill up your days!


Mental Wellness

Mental wellness may look similar to emotional wellness at first. When we drill further, it is in fact, they have the differences.

Emotional wellness is part of mental wellness as mental wellness covers the ability to process and understand the information and experiences from the aspects of psychological, social and emotional. People with unhealthy mental wellness can have good emotional wellness and vice versa.

People who are struggling with a mental health problem like having little energy for daily tasks, you can still exhibit emotional health by finding effective ways to manage that lack of energy - Pyramid Healthcare

These are the top 10 tips to maintain healthy mental wellness by People First :

  1. Get plenty of sleep

  2. Eat well

  3. Avoid alcohol, smoking and drugs

  4. Get plenty of sunlight

  5. Manage stress

  6. Activity and exercise

  7. Do something you enjoy

  8. Connect with others and be sociable

  9. Do things for others

  10. Ask for help

Come talk to us, we are here for everyone.


Spiritual Wellness

Spiritual Wellness can be quite abstract. Some say it is being connected to something greater than yourself and having a set of values, principles, morals and beliefs that provide a sense of purpose and meaning to life, then using those principles to guide your actions (source: Laborers' Health & Safety Fund of North America ). While some say it involves finding your life’s meaning and purpose and understanding the values, beliefs, and morals that guide your actions (source: Better Up)

It has nothing to do with your religion, but you, yourself. We love how Better Up wrote about the benefits of spiritual fitness.

  • Strengthen our relationships with others around us.

  • Breathe positivity into the spaces we occupy.

  • Impact our lives in a way that supports our life purpose and values.

  • Are mindful and at peace as we connect with others.

  • Are more likely to practice self-compassion, confidence, and resilience.

  • Are accountable and responsible for our own actions.

Source: Better Up

If we do not maintain spiritual wellness, it is as if we are living without our souls and the purpose of life. Here are some ways we recommend:

  1. Practice mindfulness by spending 5 to 10 minutes a day to be focused on the present moment.

  2. Express gratitude towards every single thing in life.

  3. Practice self-reflection through journaling

  4. Spend some time walking in nature, strolling in the park and breathe some fresh air

  5. Enjoy quiet time alone to ponder the meaning of life.


After all, wellness is not about physical wellness alone, but also about mental, emotional and spiritual. Everyone is the author of their own story. If you are given a chance to write your own page of the story, would you start your new chapter with a whole new experience of wellness?

Sending loves,


Start your wellness today by adding a regular guided meditation into your practice 🧡 and remember to grab your Wellness Passport! See you.

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