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Healthy Living through Physical, Mental and Social Well-Being

Assoc. Prof. Dr. Farrah Dina Yusop farah@um.edu.my; Assoc. Prof. Dr. Amira Firdaus amira_firdaus@um.edu.my; Dr. Safiah Omar safiah@um.edu.my
Webinar ‘Memupuk gaya hidup sihat melalui Program Gaya Hidup Sihat Inovatif (i-HELP), 22 Jun 2021
 LIFE IS FULL OF
COLORS

Image by garageband from Pixabay

 DO WE
EMBRACE
THEM?
LIFE IS A JOURNEY
HOW DO WE KEEP IT ALL TOGETHER?
 DIMENSIONS OF WELL-BEING
JOURNEY TOWARDS GREATER WELL-BEING

SELF Physical
Mental
Socia
WORK FAMILY l
SELF WELL-BEING
 DIMENSIONS OF SELF WELL-BEING

Physical Mental Social

• Nutrition • Self- • Energizer
• Sleep Compassi s
on • Inspirers
• Mindfuln • Make
ess time
PHYSICAL WELL-BEING

Nutrition
Sleep
 t
ske

Food
Bag

Pr
pin

epar
op
Sh

onati
NUTRITION

Meal Time
NUTRITION
● ¼ Vegetables

01 Shopping Basket:
●
●
●
¼ Fruits
¼ Protein
¼ Rice, Noodles, Bread

● Grill - Air Fry - Roast

02 Food Preparation ●
●
Steam - Boil - Poach
Fresh/Raw

● Protein Breakfast

03 Meal Time ●
●
Small Lunch
Early Dinner
 ep

Slee
S le

p Se
-
Pre

tup
SLEEP

Small Sleeps
NUTRITION
● Wind-down time

01 Sleep Routine ●
●
Prep-time
Bed-time

● Clock

02 Sleep Setup ●
●
Comfy
Close eyes

● 5-minute naps

03 Small Sleeps ●
●
Noon naps
Recharge naps

Photos cropped from Google Images

MENTAL WELL-BEING

Self-Compassion
Self-Care
 Be e ourself
urs o
yo ind t
el f

ncou
y
k
Be

ragin
g to
SELF-COMPASSION

Be foriving to
Image lifted from dobe Stock/biscotto87 at yourself
https://www.mindful.org/try-a-self-compassion-break/
Self-Compassion
01 Be kind to yourself ● Say something nice to yourself once a day

Encourage yourself the way you would

02 Be encouraging to yourself
●
encourage a loved one

03 Be forgiving to yourself ● Forgive your mistakes, focus on your

intentions

Tips from https://www.health.harvard.edu/mental-health/4-ways-to-boost-your-self-compassion

SOCIAL WELL-BEING
 s
nd

Find ple
frie

peo
ly &

posi
mi

ti
Fa

ve
Do good for
Image lifted from dobe Stock/biscotto87 at others
https://www.mindful.org/try-a-self-compassion-break/
 Positive Relationships
● Family-time / Friendship-time

01 Family & Friends ●

●
Share small joys and sorrows
Give support when needed

Friends
02
●
Find positive people
● Colleagues
● New connections

Altruism
03
●
Do good for others
● Volunteerism
● Give a helping hand

Tips from https://www.health.harvard.edu/mental-health/4-ways-to-boost-your-self-compassion

 ion

Link
act

to a
iny
et

habi
On

t
Tiny Habits
for Healthy Living

Celebrate!
Image lifted from dobe Stock/biscotto87 at
https://www.mindful.org/try-a-self-compassion-break/
Tiny Habits
● One action
Choose ONE very
01 small habit
●
●
Takes less than 1 minute to do
A meaningful change you want to make

Link with existing Practices you do daily (e.g. solat)

02
●
● Things you use daily (e.g. toothbrush)
habit ● Place you go daily (e.g. kitchen)

● Altruism

03 Repeat for 5 days ●

●
Volunteerism
Give a helping hand

Image and notes from BJ Fogg | Tiny Habits. Images from Google
LET’S GET
Know what
HEALTHY: you need
PHYSICALLY &
MENTALLY

REPEAT
Prioritize

GO!
FUN QUIZ
 Question 1

Name three dimensions of well-being

Body, Heart, People
Physical, Social, Mental
Health, Family & Friends, Happiness
 Question 2

How to practice self-compassionate

Be kind and encouraging to yourself
Be forgiving to yourself
All of the above
Photo by Isaac Martin on Unsplash

THANK YOU