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Writer's pictureMaria Furtado

Let's talk wellbeing.

Updated: Oct 9



What is wellbeing?

Everyone is talking about it, but let's start by understanding the meaning of the word wellbeing, and the way is that so important to conquer in our lives. In simple words, well-being is the state that someone feels good with themselves, appreciating the present life, and feeling a positive hope about the future. Wikipedia says: " Well-being, also known as wellness, prudential value or quality of life, refers to what is intrinsically valuable relative to someone. So the well-being of a person is what is ultimately good for this person, what is in the self-interest of this person." But the reality is that is not a simple task to manage wellness, as this depends on a range of factors that is not always in our hands. This pandemic comes to show us, that we cannot control our environment, and relationships with others or even our own selves can be defiant as well. The social structure, our constant interaction in the community, and the world that we live, practically is always in direct line with our possibility of feel good, loved, satisfied, successful, or as we always want complete happiness. We cannot hide ourselves to have a chance to feel good, and when we try to do it, that just turns all worse because we are a very social species, that without contact with others we feel down, and depressed. As we can realize now the solution of staying home, without contact with others, simply put as feeling sad. But then, we can see that some people just decide to go to the mountains and live isolated as the monks, that live a life of meditation, peace, and clarity of mind. This is one of the first glances that wellbeing could be something that differs from person to person, but with some techniques, training, learning new skills, and focus, everyone could feel that bliss.


How to improve wellbeing in your lifestyle? When we are not feeling well physically, mentally, or spiritually, we cannot function well in other sections of our lives, that means that our family. friends and overall relationships will be affected in a negative way, our productivity at work will be poor, we will not be so good in taking care of ourselves, and in the end, we will lose self-esteem. The world will lose its enchantment because nothing matters anymore when you are not feeling well enough to enjoy it. The true impact of individuals that are not in perfect harmony with their inner self is immense, and just to make a point I will make a list that is not complete but can give you an overview.

​What happens when individuals fail to improve their wellbeing?


when individuals fail to introduce measures that will improve their wellbeing, sooner or later in life they come to an exhaustion point, that ultimately will lead to one of these:

  • Depression

  • Low-mood

  • Anxiety

  • Stress

  • Suicide

  • Abuse of street drugs as Cannabis, Cocaina, and LCD

  • Abuse of alcohol

  • Raise of violence and crime

  • Unemployment

  • Homeless

This is just an intense view but is easy to escalate from feeling down, or a bit low, to a range of bad choices and situations that will alter an individual life forever. Like any other problem in life, we always have a solution, but the main reason that the matter of wellbeing was never been addressed is that we all learn that we should hide our disguise our feelings. And for the world outside, if someone is not feeling well then please keep it away from me. We are not educated to deal with our emotions and feelings, this was not looked as a problem that could impact in devastating ways a person lives. This is an exert of the PMC US National Library of Medicine National Institutes of Health Perspectives on health and well-being in social sciences Carin Nyman, PhD* and Åke Nilsén, PhD Living and working conditions are strong determinants of individuals’ physical, mental, and social health and well-being (Marmot, Allen, Bell, Bloomer, & Goldblatt, 2012). Applying a social science perspective on health and well-being means the recognition of the importance of influencing structures and pathways on a societal, organizational, and individual level. Moreover, supportive structures for individuals’ health and well-being are to a great extent shaped by the interactive process between these levels where social context, social position, and resources play an important role (Diderichsen, Evans, & Whitehead, 2001). Contemporary societies are complex and dynamic and require a reflexive understanding and methodology when aiming at increasing the knowledge of supportive structures for health and well-being. The social sciences have a double identity in the sense of being both a science contributing to research on society conducted with scientific methods based on an epistemological realism and an identity taking on a critical assignment (Habermas, 1988). This critical assignment is a reflective approach in relation to various social phenomena in the society as well as towards the scientific activity in itself." Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4862952/
Our ancestral culture had something that was very helpful, that was living in common with our planet environment, sleeping very early, waking up with the sunrise. Eating the seasonal fruits and veggies, and respecting the body callings to have a nap and relax. But in our busy society, very demanding works, and so much to give our attention to, is not easy to just relax. But learning the idea that we can prevent the state of disease in all body, if we take care of how we feel, nourishing ourselves can finally transform this all situation for better. We know that the Japanese and Chinese believe that we cannot cure one part of our body if not treated as a whole. The website Doctorlib says: The New Chinese Medicine Handbook: An Innovative Guide to Integrating Eastern Wisdom with Western Practice for Modern Healing ​… Chinese medicine is a system of preserving health and curing a disease that treats the mind/body/spirit as a whole. Its goal is to maintain or restore harmony and balance in all parts of the human being and also between the whole human being and the surrounding environment.
Each of Chinese medicine’s healing arts—from dietary therapy and exercise/meditation to acupuncture and herbs—is designed to be integrated into daily life. Together, they offer the opportunity to live in harmony and to maintain wholeness. In fact, for all of Chinese medicine’s power to heal the body, its focus is on preventive care. In ancient China, doctors were paid only when their patients were healthy. When patients became ill, obviously the doctors hadn’t done their job.

Source: https://doctorlib.info/medical/new-chinese-medicine-handbook/2.html

And I recommend reading all the article as is really interesting and elucidating, as explaining how we need to balance our energy to feel better, and healthy.

Now that you can understand why your wellbeing is so important is time to start learning how to achieve it. I believe that the first thing to do is change our habits, and this will be a decision that will reflect in all areas of your life. It will have to come from inside and have a strong meaning that will anchor your desire to live better. I can let you with some insights, and all this website is just for you to learn about wellbeing techniques with free information, but at the end of the day is just in your hands the true intention to be happy. If you are not truly happy from the inside you cannot find happiness in outside outcomes, like money, relationships, or work. Them this is what can help you achieve wellbeing, in remember that this is to have a positive impact in all areas of your life, and do always what really feels good inside your heart.


How to improve wellbeing in your lifestyle?


I learned that my happiness is my responsibility, and is important to be always aware of my state of mind, and prepare my daily activities to ensure I can achieve a happy life.

Stopping trying to do the impossible, and clearly recognize our limits, is not a weakness, but instead a understanding that we are just humans, not machines. We need to fulfil some true desires in life, instead of just working, eat, and sleep.


I create a wellbeing program that is inspired in what I do daily, from preparing my day in advance, to meditate, and take plenty of mini breaks to just breathe deeply, and be grateful for all that I already have, feel free to check it.

In the meantime you can start by introducing this simple 10 steps to improve your wellbeing, and see how you feel.

Remember that no one else is responsible for your own happiness, just you, so make it happen.



10 steps to improve your wellbeing.


  1. Be your number one supporter: When you are feeling down, it is easy to be hard on yourself. While you might not be of the mind to congratulate or compliment yourself, try being compassionate. And here is a little bonus hint: If you really are struggling to be nice to yourself, do something nice for someone else. Then, compliment yourself on doing it!

  2. Do any kind of exercise: Even taking a short walk or climbing a flight of stairs can reduce stress and increase alertness. A regular exercise routine can boost one's mood, increase concentration, and even help alleviate symptoms of anxiety and depression.

  3. Eat healthily and lots of time a day: Vegetables and fruits? Absolutely! Nutritious foods. Sure. Don't drink 10 cups of anything in a day, unless it's water. But healthy eating also means having a healthy attitude toward food. Enjoy meals with friends, try new foods and try not to obsess over food. If you do find that your relationship to food is affecting your mental or physical health, get the facts on eating disorders and take the important step of finding help.

  4. Sleep well take naps: The American Academy of Sleep Medicine recommends between 8–10 hours of sleep per night for teenagers and over 7 hours for those ages 20 and up. But sleeping well also refers to when you sleep and the quality of that sleep. Sleep health expert, Dr. Eleanor McGlinchey recommends that you wake up at the same time every day, even on weekends and holidays. This simple trick will help you fight that feeling of jet lag on Monday morning (also known as "social jet lag") and ensure that you are functioning and feeling your best.

  5. Put the Screens to Sleep Before You Go to Bed: Studies have shown that looking at screens before bedtime can affect how quickly you fall asleep and the quality of that sleep. Blue light from your smartphone affects the production of melatonin, the hormone that regulates your sleep/wake cycle. Reading, texting, posting, etc. keep your mind active when it should be winding down instead. Oh, and then there are those texts in the middle of the night….

  6. Breathe Deep: Just try it. Take in a nice slow breath. Start from your belly; expand through your ribs, chest, and lungs. Breathe out just as slowly. Counting can help ("1, 2, 3, 4, 5 ...") Repeat.

  7. Connect With Others: Friends, family, pets...even a casual friendly hello to a stranger can boost positive feelings, help ward off depression and anxiety and make you feel that you are connected to others. Focus on the quality of your friendships and relationships, not the quantity. If someone helps you feel supported, happy, useful, liked or loved, or any other positive feelings, keep the connection going.

  8. Write Down Ways to Relax: Relaxing is one of those things that's easy to say and harder to do. Unwinding and staying calm can take practice. Write down a list of ideas for positive ways that you can de-stress. Try them out, one step at a time. When something works, try it again. Just remember that you're going for wellness. Those short-term fixes (we're talking pills, alcohol, and other forms of substance abuse) aren't going to help in the long-run. So cross them off the list. Add a mental image or a photo of a beautiful place that you'll visit someday.

  9. Find Support (and Be Supportive): If you or someone you know is struggling, find support. This might be a friend or a family member. Or it could be reaching out to a counselor, a primary care doctor, or mental health professional. If the person you find isn't giving you the kind of support you need, look for another support option that is better for you and your needs. Likewise, if a friend, family member, or someone you know is feeling down, ask yourself if there is something you can do to be nice or supportive.

  10. Take Small Steps: If you try to do everything at once, you will probably get nowhere. Set goals, and then draw that dotted line from point A to B to C. Stop and rest along the way. You will thank yourself for it.


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