San Andreas, CA…Marta Johnson RN, BA, Holis3c Nurse, Board Cer3fied, Integra3ve Health and Wellness Nurse Coach, Board Cer3fied RN with over fi-y years prac3ce in tradi3onal pediatric and adult intensive care, home health, public health, and case management. Forty plus years in Holis3c Health private prac3ce and educa3on programs in stress management and self-care.
Board Cer3fied Holis3c Nurse and Health and Wellness Nurse Coach, Labyrinth facilitator, Cer3fica3on in
Acupressure & Holis3c Health Prac3ce and Universal Life Church Officiate for weddings, celebra3ons of life and
blessing ways for expectant mothers.
Wellness and Stress Management
Wellness is:
o The ongoing pursuit of well-being and a sense of wholeness through mental, emo3onal, physical and
spiritual prac3ces that upli- and strengthen the whole person and their community.
Prac3cing wellness or wholeness entails:
• An aNtude of gra3tude for all life’s experiences and gi-s
• Viewing challenges and setbacks in life as opportuni3es for learning how to thrive, even in adverse
circumstances. (Challenge = Dangerous Opportunity)
• Self-Care entails engaging in ac3vi3es that priori3ze maintaining and improving health and well-being
that include:
• Focus on
o Physical exercise, ea3ng whole foods, adequate sleep and preven3ve medical care.
o Managing stress through breathing awareness and relaxa3on prac3ces, yoga, medita3on,
prayer, music and connec3ng with the natural world through being close to nature.
o Engaging with family, friends and/or community and service groups.
o Pursuing interests that support joy and fulfillment such as journaling, reading, art, sports,
singing, & movement.
Benefits of wellness prac3ces and self-care can include:
o Deepening sense of wholeness and meaning
o Reduc3on in stress and anxiety,
o Upli-ed mood and emo3onal balance,
o Increased focus and mo3va3on,
o Deepening personal rela3onships,
o Reduced risk of chronic dis-ease,
o Awareness of self as feeling connected to all of nature
Exercises to prac3ce today to create a wellness toolbox:
1. Simple breathing awareness prac3ce.
2. Gentle stretching and movement.
3. Humming or singing soothing songs to increase internal balance.
4. Choosing a calming image to reflect on
5. Crea3ng simple goals and adjus3ng them to be appropriate to your wellness requirements.
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