WILD 5 Wellness Program
We believe that mental wellness is the centerpiece of an optimum state of health. Our interest in enhancing mental wellness led us to create the WILD 5 Wellness Program, which would do just that. We thoroughly reviewed the scientific literature and discovered that there are 5 elements that are essential to a person's sense of wellbeing - Exercise, Mindfulness, Sleep, Social Connectedness, and Nutrition.
Rather than creating a program that contained recommendations that we assumed would lead to an increased sense of wellness, we set out to design a program that we knew was effective because it was based on sound scientific findings. We scientifically studied the 5 elements in a variety of settings, over an extended period of time. We only used 'gold standard' measurement tools in the field of mental health to test the program's efficacy. People who completed the program had significant increases in their levels of happiness, enthusiasm, resilience, and optimism. They also showed significant decreases in their levels of depression, anxiety, insomnia, emotional eating, and chronic pain.
Our research results indicate that we succeeded in creating an effective, scientifically-based wellness program. We named the program WILD 5 Wellness. WILD is an acronym, standing for Wellness Interventions for Life's Demands. The 5 in WILD 5 Wellness represents the 5 wellness elements - Exercise, Mindfulness, Sleep, Social Connectedness, and Nutrition.
We hope that you will decide to increase your own overall mental wellness by participating in the 90-day WILD 5 Wellness Program. Why each of the WILD 5 Wellness components matters, outlined below, may prove helpful in making your decision.
Rather than creating a program that contained recommendations that we assumed would lead to an increased sense of wellness, we set out to design a program that we knew was effective because it was based on sound scientific findings. We scientifically studied the 5 elements in a variety of settings, over an extended period of time. We only used 'gold standard' measurement tools in the field of mental health to test the program's efficacy. People who completed the program had significant increases in their levels of happiness, enthusiasm, resilience, and optimism. They also showed significant decreases in their levels of depression, anxiety, insomnia, emotional eating, and chronic pain.
Our research results indicate that we succeeded in creating an effective, scientifically-based wellness program. We named the program WILD 5 Wellness. WILD is an acronym, standing for Wellness Interventions for Life's Demands. The 5 in WILD 5 Wellness represents the 5 wellness elements - Exercise, Mindfulness, Sleep, Social Connectedness, and Nutrition.
We hope that you will decide to increase your own overall mental wellness by participating in the 90-day WILD 5 Wellness Program. Why each of the WILD 5 Wellness components matters, outlined below, may prove helpful in making your decision.
EXERCISE MATTERS
It's common knowledge that exercise is necessary to maintain good physical health. Regular physical exercise helps with every single organ system in the human body. You may know that people who exercise have fewer problems with cardiac disease, but did you know people who exercise regularly also have a lower risk of cancer? This risk reduction occurs because exercise acts as an anti-inflammatory agent.
In addition to maintaining normal body weight, which in and of itself is quite important, exercise also helps with heart, lung, and bone health. In fact, exercise reduces the risk of so many disorders that it would take an entire book to list them all!
The benefits of exercise extend beyond your physical body. Regular physical activity can also improve your mood and your emotional well-being, as well as reduce symptoms of stress.
It's believed that exercise promotes emotional wellbeing by stimulating the production of mood-regulating brain chemicals, including dopamine and serotonin. Increasing the production of these chemicals positively effects your mood and may also reduce, or prevent symptoms of depression, anxiety and stress.
There are two primary emotional benefits for those who exercise regularly.
Exercise is an essential wellness intervention that makes a significant contribution to your overall sense of wellbeing. The WILD 5 Wellness Program will teach you how to incorporate an effective exercise practice into your life.
References:
In addition to maintaining normal body weight, which in and of itself is quite important, exercise also helps with heart, lung, and bone health. In fact, exercise reduces the risk of so many disorders that it would take an entire book to list them all!
The benefits of exercise extend beyond your physical body. Regular physical activity can also improve your mood and your emotional well-being, as well as reduce symptoms of stress.
It's believed that exercise promotes emotional wellbeing by stimulating the production of mood-regulating brain chemicals, including dopamine and serotonin. Increasing the production of these chemicals positively effects your mood and may also reduce, or prevent symptoms of depression, anxiety and stress.
There are two primary emotional benefits for those who exercise regularly.
- There's a reduction in negative mental health symptoms such as depression, anxiety, and insomnia.
- There's an increase in positive mental health traits such as happiness, optimism, enthusiasm, and resilience. (1,2)
Exercise is an essential wellness intervention that makes a significant contribution to your overall sense of wellbeing. The WILD 5 Wellness Program will teach you how to incorporate an effective exercise practice into your life.
References:
- Gradari S et al. Frontiers of Neuroscience. 2016; 10:93.
- Schuch FB et al. J Psychiatric Research. 2016; 77:42-51.
MINDFULNESS MATTERS
Over the last couple of decades, mindfulness has become mainstream. It's practiced by millions of people throughout the world, and is now being routinely taught in schools and workplaces. There is a huge body of research supporting the health benefits of mindfulness. What is mindfulness exactly? Let us explain.
You have probably had the experience of driving your car and arriving at your destination without remembering how you got there. Or, there may be times when you realize that your plate is empty, shortly after you sit down to eat a meal, but you have no memory of eating. When you engage in these kinds of mindless behaviors, it's as if you're on "autopilot." When you're on autopilot you are missing out on living your life fully, and are at greater risk for feeling dissatisfied and unhappy.
Mindfulness is the opposite of this mindless, autopilot state. Dr. Jon Kabat-Zinn is a world-renowned authority on mindfulness. He defines mindfulness as "Paying attention in a particular way: on purpose, in the present moment, and non-judgmentally."
Being mindful means you are paying attention on purpose. When you are on autopilot, your thoughts aren't being consciously directed, but instead, they are scattered. When you practice mindfulness, you are purposely directing your attention to your experience.
Being mindful means that you are focusing your attention specifically on the present moment. Your mind rarely stays focused on the present, but rather is rehashing events that have happened in the past or is anticipating events that will be happening in the future. When you are mindful, you are fully engaged in the present moment.
When you're practicing mindfulness, you pay attention to your thoughts, emotions, and bodily sensations, without judgment. You simply observe your experiences, and refrain from labeling them. You approach your experiences with non-judgment, allowing them to be as they are, rather than evaluating whether they are good or bad.
Whether you’re new to mindfulness, have dabbled in it a bit, or are a seasoned meditator, the benefits of a mindfulness-based practice are supported scientifically by thousands of research studies documenting its benefits. Data tell us that a regular mindfulness practice improves both mental and physical health.
Many people find the idea of practicing mindfulness intimidating. Often, we hear people who are new to mindfulness, saying such things as “I will never learn how to do it "right." I can tell that this is going to be too difficult for me.” As the WILD 5 Wellness Program will demonstrate, learning mindfulness is not an intimidating process, and you simply can’t do it "wrong." Even with 30 days of regular mindfulness practice, you can expect a positive impact. The data on mindfulness helping us deal with mood and anxiety, increasing our overall sense of well-being, and improving our health are solid and convincing.
Mindfulness is a top-notch wellness intervention that adds to our overall sense of wellbeing. Studies document its benefits. The WILD 5 Wellness Program will teach you how to incorporate an effective mindfulness practice into your daily life.
You have probably had the experience of driving your car and arriving at your destination without remembering how you got there. Or, there may be times when you realize that your plate is empty, shortly after you sit down to eat a meal, but you have no memory of eating. When you engage in these kinds of mindless behaviors, it's as if you're on "autopilot." When you're on autopilot you are missing out on living your life fully, and are at greater risk for feeling dissatisfied and unhappy.
Mindfulness is the opposite of this mindless, autopilot state. Dr. Jon Kabat-Zinn is a world-renowned authority on mindfulness. He defines mindfulness as "Paying attention in a particular way: on purpose, in the present moment, and non-judgmentally."
Being mindful means you are paying attention on purpose. When you are on autopilot, your thoughts aren't being consciously directed, but instead, they are scattered. When you practice mindfulness, you are purposely directing your attention to your experience.
Being mindful means that you are focusing your attention specifically on the present moment. Your mind rarely stays focused on the present, but rather is rehashing events that have happened in the past or is anticipating events that will be happening in the future. When you are mindful, you are fully engaged in the present moment.
When you're practicing mindfulness, you pay attention to your thoughts, emotions, and bodily sensations, without judgment. You simply observe your experiences, and refrain from labeling them. You approach your experiences with non-judgment, allowing them to be as they are, rather than evaluating whether they are good or bad.
Whether you’re new to mindfulness, have dabbled in it a bit, or are a seasoned meditator, the benefits of a mindfulness-based practice are supported scientifically by thousands of research studies documenting its benefits. Data tell us that a regular mindfulness practice improves both mental and physical health.
Many people find the idea of practicing mindfulness intimidating. Often, we hear people who are new to mindfulness, saying such things as “I will never learn how to do it "right." I can tell that this is going to be too difficult for me.” As the WILD 5 Wellness Program will demonstrate, learning mindfulness is not an intimidating process, and you simply can’t do it "wrong." Even with 30 days of regular mindfulness practice, you can expect a positive impact. The data on mindfulness helping us deal with mood and anxiety, increasing our overall sense of well-being, and improving our health are solid and convincing.
Mindfulness is a top-notch wellness intervention that adds to our overall sense of wellbeing. Studies document its benefits. The WILD 5 Wellness Program will teach you how to incorporate an effective mindfulness practice into your daily life.
SLEEP MATTERS
Quality sleep is absolutely essential for healthy functioning and reaching optimal levels of wellbeing. While we don't yet understand exactly why the body requires sleep, we do know that during sleep the body is actively healing and repairing itself.
Each year, approximately 40 million people in the United States suffer from chronic long-term sleep disorders and an additional 20 million people experience occasional sleep problems. It's estimated that more than a third of American adults are not getting enough sleep on a regular basis.
Research indicates that inadequate sleep can have severe detrimental effects on one's health. Poor sleep causes us to age faster and to develop chronic physical health conditions at much higher rates. People who have disturbed sleep patterns also have poor heart health, poor metabolic health, higher rates of inflammatory conditions, higher rates of diabetes, and greater problems with hypertension. (1)
Not only is poor sleep associated with poor physical health, but it is also associated with higher rates of mental health problems such as depression, anxiety, bipolar disorder, ADHD, posttraumatic stress disorder, and chronic pain. Insomnia can be a symptom of any of these conditions, and it can also cause any of these mental health conditions to worsen. Brain imaging studies show that people with chronic insomnia have smaller regions of the human brain that control mood, memory, and emotions, and brain functioning is negatively impacted. (2)
Sleep is one of the central pillars of the WILD 5 Wellness Program. By closely tracking specific sleep hygiene habits, we have helped participants improve the overall quality of their sleep. Using these techniques program participants are able to fall asleep more quickly and to stay asleep for longer periods of time.
It is important to create an environment that supports healthy sleep habits and effectively eliminates behaviors that are sleep toxic. The WILD 5 Wellness Program offers specific, proven guidelines to help you create the type of pro-sleep environment that will consistently optimize your sleeping experience.
References:
Each year, approximately 40 million people in the United States suffer from chronic long-term sleep disorders and an additional 20 million people experience occasional sleep problems. It's estimated that more than a third of American adults are not getting enough sleep on a regular basis.
Research indicates that inadequate sleep can have severe detrimental effects on one's health. Poor sleep causes us to age faster and to develop chronic physical health conditions at much higher rates. People who have disturbed sleep patterns also have poor heart health, poor metabolic health, higher rates of inflammatory conditions, higher rates of diabetes, and greater problems with hypertension. (1)
Not only is poor sleep associated with poor physical health, but it is also associated with higher rates of mental health problems such as depression, anxiety, bipolar disorder, ADHD, posttraumatic stress disorder, and chronic pain. Insomnia can be a symptom of any of these conditions, and it can also cause any of these mental health conditions to worsen. Brain imaging studies show that people with chronic insomnia have smaller regions of the human brain that control mood, memory, and emotions, and brain functioning is negatively impacted. (2)
Sleep is one of the central pillars of the WILD 5 Wellness Program. By closely tracking specific sleep hygiene habits, we have helped participants improve the overall quality of their sleep. Using these techniques program participants are able to fall asleep more quickly and to stay asleep for longer periods of time.
It is important to create an environment that supports healthy sleep habits and effectively eliminates behaviors that are sleep toxic. The WILD 5 Wellness Program offers specific, proven guidelines to help you create the type of pro-sleep environment that will consistently optimize your sleeping experience.
References:
- Vgontzas AN. et al. Diabetes Care. 2009; 32(11)1980-1985.
- Brownlow JA et al. Journal of Trauma Stress. 2016;29(6), 515-521.
SOCIAL CONNECTEDNESS MATTERS
Unfortunately, with increasing affluence, and with more ways to make life easier and less demanding, we have decreased one of the central elements of mental wellness – social connectedness. Decades of scientific evidence has shown that human beings are more isolated, and disconnected from friends, loved ones, and society at large, than ever before. This comes at a great cost, as optimal mental health requires regular human connection.
Modern life is extremely hectic. Being busy and successful doesn't negate the need for social connectedness. Isolation and loneliness are genuinely harmful. They not only lead to greater problems with health, such as an increased risk of cardiac problems, but they directly lead to increasing rates of depression, anxiety, and other mental health problems.
You may be thinking, "It’s not that important. I'm already too busy as it is. I don't want to have one more thing I need to do." Don't be cavalier when it comes to the need to socialize. The important link between social connectedness and overall wellbeing shouldn't be underestimated.
We’d like to introduce you to a new way of thinking about socialization, which involves two concepts that you may not be familiar with - macro- and micro-interactions. Let’s take a look.
By macro-socialization we mean engaging in social activities with friends and family members over a period of months, years and even a lifetime. Examples of macro-socialization include getting together with friends or family for a day or evening out, enjoying church-related activities, hanging out with coworkers, enjoying a walk, grabbing a movie, or a cup of coffee.
Micro-socialization refers to brief, social interactions with strangers or casual acquaintances. Examples include saying good morning as you pass someone, smiling as someone approaches, and greeting people at the grocery store or on an elevator.
Today people engage in fewer macro- and micro-socialization activities. We urge you to become more mindful of your own macro- and micro-socialization habits and examine any barriers you may have to optimizing both.
For the past few decades, data have shown that people with higher levels of social connectedness not only live longer, but live happier and more content lives. Now we know why – social connectedness is not just a social activity, but it's also a positive biological activity. People who are more socially connected have better cardiac function, cope with stress more effectively, produce fewer stress hormones, and are happier, with greater amounts of enthusiasm, resilience, and optimism. (1)
Social connectedness is a powerful pro-mental health and wellness activity. If you aren’t as socially active as you’d like to be, please don’t despair. The data are convincing - it's possible to make changes and become more socially connected. The WILD 5 Wellness Program will teach you effective ways to consistently add more meaningful social connections to your life.
References:
Mauss IB et.al. Journal of Pers Soc Psychol. 2011;100(4):738-748.
Modern life is extremely hectic. Being busy and successful doesn't negate the need for social connectedness. Isolation and loneliness are genuinely harmful. They not only lead to greater problems with health, such as an increased risk of cardiac problems, but they directly lead to increasing rates of depression, anxiety, and other mental health problems.
You may be thinking, "It’s not that important. I'm already too busy as it is. I don't want to have one more thing I need to do." Don't be cavalier when it comes to the need to socialize. The important link between social connectedness and overall wellbeing shouldn't be underestimated.
We’d like to introduce you to a new way of thinking about socialization, which involves two concepts that you may not be familiar with - macro- and micro-interactions. Let’s take a look.
By macro-socialization we mean engaging in social activities with friends and family members over a period of months, years and even a lifetime. Examples of macro-socialization include getting together with friends or family for a day or evening out, enjoying church-related activities, hanging out with coworkers, enjoying a walk, grabbing a movie, or a cup of coffee.
Micro-socialization refers to brief, social interactions with strangers or casual acquaintances. Examples include saying good morning as you pass someone, smiling as someone approaches, and greeting people at the grocery store or on an elevator.
Today people engage in fewer macro- and micro-socialization activities. We urge you to become more mindful of your own macro- and micro-socialization habits and examine any barriers you may have to optimizing both.
For the past few decades, data have shown that people with higher levels of social connectedness not only live longer, but live happier and more content lives. Now we know why – social connectedness is not just a social activity, but it's also a positive biological activity. People who are more socially connected have better cardiac function, cope with stress more effectively, produce fewer stress hormones, and are happier, with greater amounts of enthusiasm, resilience, and optimism. (1)
Social connectedness is a powerful pro-mental health and wellness activity. If you aren’t as socially active as you’d like to be, please don’t despair. The data are convincing - it's possible to make changes and become more socially connected. The WILD 5 Wellness Program will teach you effective ways to consistently add more meaningful social connections to your life.
References:
Mauss IB et.al. Journal of Pers Soc Psychol. 2011;100(4):738-748.
NUTRITION MATTERS
Good nutrition absolutely matters when it comes to reaching optimum levels of wellbeing. We really are what we eat. There is overwhelming evidence that supports the vitally important role that good nutrition plays in both physical and mental health.
The food we eat contains both macro-nutrients (proteins, carbohydrates, fats) and micro-nutrients (vitamins, minerals). Both macro- and micro-nutrients are essential to optimal brain function, as well as to our overall sense of wellbeing. (1)
Unfortunately, on average we eat too many macro-nutrients, and too few micro-nutrients. This imbalance is thought to be one of the causes of our increasing levels of obesity, as well as an increase in health-related brain issues. In spite of the fact that most of us have access to plenty of food, many of us are malnourished. Our consumption of large amounts of carbohydrates and fats is problematic. Excess carbohydrates, particularly refined carbohydrates, are pro-inflammatory and lead to difficulties, not just in the body but also in the brain.
Are you surprised that food plays such a critical role in overall wellness? Don’t be. The research is convincing. As an example, obesity leads to smaller brain volume, which is of great concern from a health perspective. Research has repeatedly demonstrated that, what we put in our mouths affects our brain. (2) This is one of the reasons why in the WILD 5 Wellness Program we actively find ways to help participants reduce their consumption of macro-nutrients, particularly refined carbohydrates.
We can’t stop there because our ingestion of micro-nutrients in the United States is quite low. How is this possible? We eat a lot of food, so we must also be eating a lot of micro-nutrients, right? Not so - just because we’re consuming a lot of food doesn't mean we’re ingesting high quality food with optimum levels of micro-nutrients. Foods that are particularly rich in micro-nutrients such as vegetables, including leafy green vegetables, berries and other fruits, beans, and seeds are typically not consumed in the right amounts, which directly and negatively affects our brain and mental health.
This is a somewhat gloomy picture, so what are we to do? Let's start with some good news – the WILD 5 Wellness research has shown that with proper guidance most of us can make two important changes:
If our goal is to be the very best in terms of body health and mental wellness, paying attention to nutrition and finding ways to optimize it, is incredibly important. The WILD 5 Wellness Program will teach you effective ways to do just that.
References:
The food we eat contains both macro-nutrients (proteins, carbohydrates, fats) and micro-nutrients (vitamins, minerals). Both macro- and micro-nutrients are essential to optimal brain function, as well as to our overall sense of wellbeing. (1)
Unfortunately, on average we eat too many macro-nutrients, and too few micro-nutrients. This imbalance is thought to be one of the causes of our increasing levels of obesity, as well as an increase in health-related brain issues. In spite of the fact that most of us have access to plenty of food, many of us are malnourished. Our consumption of large amounts of carbohydrates and fats is problematic. Excess carbohydrates, particularly refined carbohydrates, are pro-inflammatory and lead to difficulties, not just in the body but also in the brain.
Are you surprised that food plays such a critical role in overall wellness? Don’t be. The research is convincing. As an example, obesity leads to smaller brain volume, which is of great concern from a health perspective. Research has repeatedly demonstrated that, what we put in our mouths affects our brain. (2) This is one of the reasons why in the WILD 5 Wellness Program we actively find ways to help participants reduce their consumption of macro-nutrients, particularly refined carbohydrates.
We can’t stop there because our ingestion of micro-nutrients in the United States is quite low. How is this possible? We eat a lot of food, so we must also be eating a lot of micro-nutrients, right? Not so - just because we’re consuming a lot of food doesn't mean we’re ingesting high quality food with optimum levels of micro-nutrients. Foods that are particularly rich in micro-nutrients such as vegetables, including leafy green vegetables, berries and other fruits, beans, and seeds are typically not consumed in the right amounts, which directly and negatively affects our brain and mental health.
This is a somewhat gloomy picture, so what are we to do? Let's start with some good news – the WILD 5 Wellness research has shown that with proper guidance most of us can make two important changes:
- Reduce consumption of macro-nutrients, particularly simple and refined carbohydrates
- Increase consumption of micro-nutrient dense foods that are associated with improved brain health and mental health functioning
If our goal is to be the very best in terms of body health and mental wellness, paying attention to nutrition and finding ways to optimize it, is incredibly important. The WILD 5 Wellness Program will teach you effective ways to do just that.
References:
- de van der Schueren MA et al. Journal of American Geriatric Society.2016;64(12):2457-2463.
- Windham BD et al. J Gerontol A Biol Sci Med Sci. 2016; glw200.
MEASUREMENT MATTERS
Optimal wellness includes high levels of four specific wellness traits - happiness, enthusiasm, resilience, and optimism. While each of these traits is important on its own, it's the combination of all four that leads to optimized mental health. We call these four traits - Happiness, Enthusiasm, Resilience, Optimism - the HERO traits.
The HERO traits positively impact overall wellness in the following ways:
- Linked to longevity
- Linked to a stronger immune system
- Mitigates pain
- Predicts lower heart rate and blood pressure
- Predicts lower rates of depression
- Linked to better physical wellbeing
- Linked to better coping skills
Regardless of what your current levels of happiness, enthusiasm, resilience and optimism are, they can be increased. The WILD 5 Wellness Program was designed to 1) help you increase your levels of happiness, enthusiasm, resilience and optimism, and 2) help you maintain the improvements that you have made. There is some overlap between the HERO traits. Happy people are often more enthusiastic, resilient and optimistic. Strengthening one of the HERO traits helps strengthen the others.
To improve your wellness, you must be able to measure it. We created the HERO Wellness Scale to do just that. The HERO Wellness Scale is a validated wellness instrument that's designed to measure wellness changes. This measurement tool is your guide to better understanding how your wellness is improving as a result of participating in the WILD 5 Wellness Program.
The WILD 5 Wellness Program recommends that you spend about 5 minutes a day doing specific exercises that are designed to strengthen your HERO scores. The findings from a recent WILD 5 Wellness research poster presented at a national mental health meeting are extremely compelling. (1) After participating in a 30-day WILD 5 Wellness Program, participants' HERO scores improved as follows:
- Happiness scores improved by 30%
- Enthusiasm scores improved by 51%
- Resilience scores improved by 63%
- Optimism scores improved by 45%
Developing and nurturing your HERO traits is a central component of the WILD 5 Wellness Program. On a daily basis, you will be shown how to improve the HERO traits. Our research shows that working on the HERO exercises for about 5 minutes a day can produce significant, positive results, that are sustainable.
Let’s look at each of the four HERO traits in some detail below.
Happiness
“Happiness is the meaning and the purpose of life,
the whole aim and end of human existence”
— Aristotle
the whole aim and end of human existence”
— Aristotle
When we talk about happiness, what do we really mean? You may not think we need an actual definition, believing that with happiness, you know it when you feel it. In her book The How of Happiness, Sonja Lyubomirsky, a positive psychology researcher describes happiness as "the experience of joy, contentment, or positive well-being, combined with a sense that one’s life is good, meaningful, and worthwhile.” That definition resonates with us because it captures the positive emotions that come with happiness, along with a deeper sense of meaning and purpose in life.
Happiness is one of the most significant dimensions of human experience. A review of the happiness literature reveals that there are many benefits associated with happiness. Some of them include:
Stronger social connections
Better physical health
Better mental health
More satisfying work life
There is convincing scientific evidence that we have circuits in our brain that allow us to experience happiness, which is different from the circuit that creates depression. Data also show that the stronger the happiness circuitry, the weaker the depression circuit. This is revolutionary news because it tosses out the idea that the only way to fight depression is to stop trying and replaces it with the idea that increasing happiness is the way to reduce depression. Now we have an additional tool to fight depression. (2)
Greater levels of happiness also help fight stress. A recent study of nurses who were experiencing a great deal of stress while taking care of cancer patients were offered wellness exercises over a period of six weeks. They found that scores for stress, anxiety, and depression were significantly lower in those nurses who received a happiness enhancing educational program. Two very important things can be learned from this study:
This is great news! You can have more happiness in your life. The WILD 5 Wellness Program will teach you some proven ways to increase and sustain your happiness level.
Happiness is one of the most significant dimensions of human experience. A review of the happiness literature reveals that there are many benefits associated with happiness. Some of them include:
Stronger social connections
- longer and more satisfying marriages
- more friends
Better physical health
- lower stress level
- enhanced immune system
- less pain
- more energy
Better mental health
- lower levels of depression
- lower levels of anxiety
More satisfying work life
- higher quality work
- greater productivity at work
There is convincing scientific evidence that we have circuits in our brain that allow us to experience happiness, which is different from the circuit that creates depression. Data also show that the stronger the happiness circuitry, the weaker the depression circuit. This is revolutionary news because it tosses out the idea that the only way to fight depression is to stop trying and replaces it with the idea that increasing happiness is the way to reduce depression. Now we have an additional tool to fight depression. (2)
Greater levels of happiness also help fight stress. A recent study of nurses who were experiencing a great deal of stress while taking care of cancer patients were offered wellness exercises over a period of six weeks. They found that scores for stress, anxiety, and depression were significantly lower in those nurses who received a happiness enhancing educational program. Two very important things can be learned from this study:
- Happiness levels can be increased with effort and by receiving good guidance
- Increasing levels of happiness actually impacts stress, anxiety, and depression - and does so pretty quickly. (3)
This is great news! You can have more happiness in your life. The WILD 5 Wellness Program will teach you some proven ways to increase and sustain your happiness level.
Enthusiasm
Enthusiasm may be the ’Secret Sauce’ of achieving great mental health! The Cambridge English dictionary defines enthusiasm as:
“A feeling of energetic interest in a particular subject
or activity and the desire to be involved in it"
or activity and the desire to be involved in it"
Isn’t that at the core of positive mental health - having things to look forward to, making plans to bring it to life, and being excited about different activities and opportunities?
Why then, if enthusiasm is so important, do we find that levels of enthusiasm, generally speaking, are low? In fact, enthusiasm is even lower if we have either a mental health condition, a physical health condition, or both.
In our own research, looking at HERO traits in hundreds of people, we found that while people desire high levels of enthusiasm, they tend to report lower levels than their desired goal. This, of course, negatively impacts their overall mental well-being.
Let’s take a deeper dive into our research exploring the value of possessing high levels of enthusiasm.
Enthusiasm is a learnable trait. A study conducted in 2015 revealed that increasing enthusiasm through simple and directive means decreased psychological distress and improved a person’s overall functioning. Enthusiasm appears to act as a catalyst with regards to these critical tasks:
No wonder we consider enthusiasm one of the key pillars of great mental health. (4)
If you want more evidence that enthusiasm matters, consider this: A recent large study from Canada with 1,739 individuals examined the impact of positive affect (including enthusiasm) on coronary heart disease. What they found was quite stunning – by having positive affect (including enthusiasm), participants actually decreased their risk of having a coronary complication by 22%. The study emphasizes for all of us that positive mental health not only impacts our mind but also impacts our body in very measurable ways. (5)
The WILD 5 Wellness Program will teach you some proven ways to increase and sustain your enthusiasm levels.
Why then, if enthusiasm is so important, do we find that levels of enthusiasm, generally speaking, are low? In fact, enthusiasm is even lower if we have either a mental health condition, a physical health condition, or both.
In our own research, looking at HERO traits in hundreds of people, we found that while people desire high levels of enthusiasm, they tend to report lower levels than their desired goal. This, of course, negatively impacts their overall mental well-being.
Let’s take a deeper dive into our research exploring the value of possessing high levels of enthusiasm.
Enthusiasm is a learnable trait. A study conducted in 2015 revealed that increasing enthusiasm through simple and directive means decreased psychological distress and improved a person’s overall functioning. Enthusiasm appears to act as a catalyst with regards to these critical tasks:
- Reducing psychological distress
- Improving productivity
- Increasing mental wellness
No wonder we consider enthusiasm one of the key pillars of great mental health. (4)
If you want more evidence that enthusiasm matters, consider this: A recent large study from Canada with 1,739 individuals examined the impact of positive affect (including enthusiasm) on coronary heart disease. What they found was quite stunning – by having positive affect (including enthusiasm), participants actually decreased their risk of having a coronary complication by 22%. The study emphasizes for all of us that positive mental health not only impacts our mind but also impacts our body in very measurable ways. (5)
The WILD 5 Wellness Program will teach you some proven ways to increase and sustain your enthusiasm levels.
Resilience
It will probably come as no surprise that when we conducted our HERO survey, we found that people from all walks of life desired high levels of resilience. Resilience appears to be highly desired but many worry that their resilience levels aren’t high enough to effectively deal with current and future adversities.
The definition of resilience found in the Merriam Webster dictionary is:
The definition of resilience found in the Merriam Webster dictionary is:
“An ability to recover from or adjust easily to misfortune or change"
Don’t we all agree that stress is neither predictable or avoidable? If so, then what we need is to find ways to effectively deal with stress and bounce back. That ability, in a nutshell, is resilience.
Why is resilience such a hot commodity? Let’s examine what the world of research reveals. Researchers very recently conducted a survey in individuals suffering from a significant physical disability. They looked for levels of resilience in participants and found that the higher the level of resilience even in people suffering from a chronic physical disability, the better their quality of life, and the greater their satisfaction with their social life. It’s almost as if resilience acts as a Teflon coating allowing us to function better than our circumstances might ordinarily allow. (6)
One more study for your consideration. This time the researchers studied a group of individuals with a severe chronic mental health condition, bipolar disorder. Despite the presence of bipolar disorder, with high levels of resilience, individuals had higher levels of social functioning, psychological functioning, and physical functioning. (7)
Based on scientific research regarding resilience, here are a few conclusions worth remembering. Higher levels of resilience help us:
Why is resilience such a hot commodity? Let’s examine what the world of research reveals. Researchers very recently conducted a survey in individuals suffering from a significant physical disability. They looked for levels of resilience in participants and found that the higher the level of resilience even in people suffering from a chronic physical disability, the better their quality of life, and the greater their satisfaction with their social life. It’s almost as if resilience acts as a Teflon coating allowing us to function better than our circumstances might ordinarily allow. (6)
One more study for your consideration. This time the researchers studied a group of individuals with a severe chronic mental health condition, bipolar disorder. Despite the presence of bipolar disorder, with high levels of resilience, individuals had higher levels of social functioning, psychological functioning, and physical functioning. (7)
Based on scientific research regarding resilience, here are a few conclusions worth remembering. Higher levels of resilience help us:
- More effectively deal with current and future stress
- Improve our physical health
- Function better in our families and socially
Please remember that resilience can be improved through directed practice by engaging in resilience enhancing exercises. The WILD 5 Wellness Program will teach you some proven ways to increase and sustain your resilience levels.
Optimism
Someone very wise once said this about optimism:
“The biggest emotion in creation is the bridge to optimism"
We completely agree! Optimism is the magic elixir that helps us navigate life’s challenges and develop great positive mental health. Optimism is without question, a foundational pillar supporting our mental health.
But what exactly does optimism mean? Optimism is an attitude of hopefulness, a confidence about the future or the successful outcome of some event. Optimism, short and sweet, is the opposite of pessimism. We all know how badly pessimism harms our mood and fuels our anxiety!
There is considerable research supporting the positive impact that high levels of optimism have on our emotional and physical health. To prove the importance of optimism beyond a shadow of a doubt, let’s examine the following amazing study. People suffering from diabetes were assessed for what level of optimism they possessed and then put through a battery of tests that included a laboratory stress test. Individuals possessing higher levels of optimism had:
But what exactly does optimism mean? Optimism is an attitude of hopefulness, a confidence about the future or the successful outcome of some event. Optimism, short and sweet, is the opposite of pessimism. We all know how badly pessimism harms our mood and fuels our anxiety!
There is considerable research supporting the positive impact that high levels of optimism have on our emotional and physical health. To prove the importance of optimism beyond a shadow of a doubt, let’s examine the following amazing study. People suffering from diabetes were assessed for what level of optimism they possessed and then put through a battery of tests that included a laboratory stress test. Individuals possessing higher levels of optimism had:
- Lower cortisol production (a stress hormone)
- Better blood pressure control
- Greater life satisfaction
- Better physical health
- Better mental health
Optimism is indeed the elixir of a good life. (8)
Optimism may be the last letter in the word HERO but it stands second-to-none when it comes to its mental wellness properties. Our research has proven that optimism can be enhanced fairly quickly with guidance and daily practice. The WILD 5 Wellness Program will teach you some proven ways to increase and sustain your optimism levels.
Optimism may be the last letter in the word HERO but it stands second-to-none when it comes to its mental wellness properties. Our research has proven that optimism can be enhanced fairly quickly with guidance and daily practice. The WILD 5 Wellness Program will teach you some proven ways to increase and sustain your optimism levels.
Final Thoughts
You now know what HERO stands for – Happiness, Enthusiasm, Resilience, and Optimism. You have had a chance to examine the scientific reasons why we, as part of the WILD 5 Wellness Program, created HERO. The power of the HERO Exercises is in doing them daily and consistently. We will guide you through this process once you choose to be part of the WILD 5 Wellness Program.
It is incredibly gratifying that in every study we have done, all of the HERO traits improved. These traits improved in individuals who were enjoying good health, and simply wanted to increase their mental wellness further, for those who unfortunately also had a significant mental health problem, and for those who were afflicted with a chronic pain condition.
Developing our inner HERO is essential to achieving overall mental wellness and the WILD 5 Wellness Program is here to offer guidance and direction.
It is incredibly gratifying that in every study we have done, all of the HERO traits improved. These traits improved in individuals who were enjoying good health, and simply wanted to increase their mental wellness further, for those who unfortunately also had a significant mental health problem, and for those who were afflicted with a chronic pain condition.
Developing our inner HERO is essential to achieving overall mental wellness and the WILD 5 Wellness Program is here to offer guidance and direction.
References:
- Jain S and Jain R. Poster presentation at: 29th Annual US Psychiatric and Mental Health Congress; October 2016; San Antonio, Texas.
- Loonen AJ et al. Front Hum Neurosci. 2016.
- Ghazavi Z et al. Iran J Nurs Midwifery Res. 2016 Sep-Oct.
- Hayasaka et al. BMC Psychiatry. 2015. 15:302.
- Bertram P. Eur Heart J (2010) 31 (9): 1036-1037.
- Battalio SL et al. Arch Phys Med Rehabil. 2016.
- Lee D et al. J Affect Disord. 2016.
- Puig-Perez S et al. Psychophysiology. 2016.