Don’t Bully Yourself – Be Your Own Doctor with a Daily Wellness Program

Daily Wellness Program

Health care isn’t cheap, let’s put it that way.  If you want to be healthy in today’s world you have to learn how to take it upon yourself to do so. Nobody is caring about your body and your wellness as much as you, so don’t bully yourself, but instead -how about incorporating a daily wellness program which allows you, in effect, to be your own doctor?  There may be times when you need a ‘second opinion’ and the medical establishment is available to treat emergency situations, but so many of us run to the clinic with every little issue, problems we could learn how to deal with at home and even avoid all together.

In order to take the place as doctor and wellness consultant for your own reality there are a few elements that must be in place.

  1. Commitment to your own health
  2. Willingness to educate yourself
  3. Dedication to practicing what you learn even when you don’t really want to
  4. Flexible attitude to accept when you might be wrong and allow in another opinion
  5. Trusting your intuition

Without these five basic tenants in order there is almost no way you will succeed in being your own physician and you perhaps ought to continue to listen to the advice of someone else, while you begin to cultivate these qualities within.  When you have found that you have commitment, willingness, dedication, flexibility and trust in yourself, the next step is to write up a list of daily protocol that you agree to follow for your own health and wellness.  This agreement is with no one but yourself, though you may have loved ones surrounding you who can support your new routine, it is up to you to follow through.

Daily Wellness Program

Outlined next is a list of possible wellness program items, that, when coupled together in your own personalized manner, can create a most successful model for living healthy and avoiding illness and disease.

There are several categories that are important to include on your daily wellness program, they are: Physical wellness, Emotional wellness, Mental wellness, Environmental wellness and Maintaining an Inner connection.  Let’s look at these each in depth.

Physical Wellness

In this category, there are several factors to consider – what you put inside your body, what you put outside your body (on your skin, for example) and what you do with your body.  What you put inside includes the food you eat and any supplements you might take, the water you drink and how you breathe.  You could also add the way you eat – meaning, in a hurry, how thoroughly you chew each bite, attentiveness to the meal, etc.  For your Daily Wellness Program it’s important to be brief with your descriptions of how you want to accomplish these things, so as to not deter yourself, yet detailed enough so as to see strong changes and experience positive results.

You might make a chart to hang on your refrigerator listing the daily and weekly physical wellness routines and habits you would like to create for yourself.   Initially, there may be items that are on the list that inspire immediate change, when, once shifted, will no longer need to be on the list, such as: change toothpaste and hair care products to chemical-free options.  This would be one major change that could be incorporated in say, the first month, where once it is changed, you no longer need to think about it – it just is.  The next month you might add changing chemical cleaners to natural, environmentally friendly, non-toxic varieties, and the month after that it may be replacing air fresheners with essential oils.  These are just examples.

You might also add in food changes each month, allowing you to ‘try out’ different food items as you find out about them.  It can be overwhelming at first, when you start changing your lifestyle to ‘be your own doctor’ so taking things step by step is important so you can stay on the path.  The first month you might check out nut milks if you haven’t before, or switch to organic produce.  Maybe you read about amaranth and want to give it a try or buy brown instead of white rice.  Whatever changes you make to your eating habits, do them slowly so you can not overwhelm yourself and get frustrated.

Physical wellness also includes exercise of some kind, yoga, walking, a sport, etc.  When we take time every day for some movement we encourage healthy blood and lymph flow, the release of positive hormones in the body and flexibility that reaches beyond the physical into our emotional and mental lives.  We also want to look at breathing practices and start to take in fuller deeper breaths, even putting some time aside each day to focus just on deep breathing.

Water is an essential part of life, so if you don’t already have one, getting a good water filter can change everything about your body and health.  Even more than the filter is increasing the amount of water you drink to somewhere between 6-8 glasses per day, even up to 10 can be extremely beneficial.  Some health care professionals say that most of our illnesses root from dehydration and can be cured by taking in the appropriate amount of pure, clean water.

Emotional Wellness

Emotional wellness includes the way you choose to express your emotions, how much nurturing you give yourself in the way of baths, pampering moments, etc, and what type of inner voices of criticism you allow to repeat in your head.  In order to stay emotionally well, which affects your physical body, you must remember that your emotions are valid and must be expressed, but it is the way in which you express them that determines health or not.  Taking at least one day per week to relax for an hour or more, take a bath by candlelight, take yourself to the movie, take a nap, reward yourself in some way – keeps the emotional body healthy.  It can help to write about your feelings or the happenings of the day.  Use writing as a tool of expression rather than yelling at somebody.  Take note when you feel irritated and try to walk it off, step out of the room, count to 20 or just give yourself some space in order to process what is coming up for you.

Emotional wellness on your Daily Wellness Program might look like taking time to write daily or weekly, or relaxing in the bath.  An affirmation could be included to repeat to yourself every day in order to reprogram the mind toward a positive, loving attitude toward yourself.  Something as simple as ‘I love and appreciate myself’, when repeated regularly can help shape a healthy emotional state that will greatly impact the rest of your being.

Mental Wellness

This kind of health is essential for everything else to run smoothly.  The things you believe and the way your think effects every facet of your reality from your physical expression down to your experiences.  Education is key in cultivating a healthy mental body.  The mind has been taking in information, largely unfiltered, and accepted as truth since we were young.  When we can learn to look at each one of our thoughts and beliefs objectively and choose consciously which ones we want to keep, we can cultivate a healthy mind space that does not allow for dis-ease or illness to enter in.  Often times we get ill or repeat a family disease experience because we believe we will. I often wonder if genetics simply means that we are prone to behave like and believe what our parents did.

Creating statements that reflect the kind of experience you would like to have along with a pictorial representation, like a vision board, can be helpful in maintaining strong mental health.  Being attentive to what beliefs you have and endorse by your actions is a powerful practice that can help you weed out behaviors which no longer serve the person you are wishing to become and exist as.

Mental activities and health routines you may want to add to the Daily Wellness Program could be affirmations, books you would like to read, a vision you have for yourself, repeated, and the creation of a vision board or visual interpretation/representation of the life and health you want.

Environmental Wellness

This category includes the people you surround yourself with, the music you listen to, the cleaning products and scents you expose yourself to, the way your home and environment are organized, the types of events you involve yourself in, the community you create and the prevalent energy in your home and work place.  Cleaning up your external environment inevitably effects your inner one.  You may find you need to let go of relationships, objects, habits, songs you listened to, anything that no longer supports the you you are wishing to be.  Our environment, especially our home environment, largely helps shape our thoughts and actions.  If a television is central to your living room, you are more likely to watch it regularly.  Whereas, if musical instruments, a fireplace or other soothing object is more prominent in the room, those things will influence the types of happenings that occur there.

On your Daily Wellness Program you may at first include rearranging your living room, bed room or other rooms in order to bring greater harmony.  Clearing the clutter is always a helpful thing to do, and once things are arranged the way you like, they can still be rearranged again, or kept clean regularly in order to reflect the energy you want.  Realize and recognize that your surroundings help shape you, the people you surround yourself with, influence you.  Studies say you become like the five people you hang around with the most.  Look around at who these people are.  If you don’t like the way they act, their health, their attitude, stop hanging out with them.  That doesn’t mean you have to cut them off entirely, but it does mean that you are cultivating the health you desire and you are being mindful of influences.

Maintaining Inner Connection

Finally, this category includes practices that may be the most important of all.  How you maintain inner connection can greatly affect all the other areas of your life.  Taking time every day to meditate, pray or simply sit in quiet, allowing the mind to settle and insight to enter in, can be the wisest of all personal health practices.  Those who take time to empty their minds out find that when the quiet time is over, which can be as short as 5 minutes, that the rest of the day is more productive.  When we take time to slow down, the body has time to catch up, integrate, process and rid itself of negative attachments and programs.

Overview of the Daily Wellness Program

This might all seem a bit overwhelming, but taking step by step and category by category it doesn’t have to be.  Your daily list might look something like the one below, fit in around your regular work schedule.

Daily Wellness Program – Being my own doctor

Sit in quiet 5 minutes upon waking

Drink 6-8 tall glasses of purified water today – keep track

10-15 movement exercises and/or get up and move every hour if I’m sitting

Shower and rub coconut oil on my skin afterwards – repeating positive affirmation: “I am healthy, whole, strong and mentally alert”

Healthy breakfast including fruit smoothie and superfood supplements

Take a walk around the block/other movement practice/Ride bike to work/etc.

On my break, sometime today journal my thoughts/experiences

Change out light bulbs this month to eco-friendly ones

Invite someone I don’t know too well for dinner one day this month

Go through my room and give away those things I don’t use this week

Start reading the book ________________

Pick up some Bee Pollen/Blue Green Algae (or other supplement) to add to my daily smoothie

Learn about one new herb this week – Tumeric


This is just an example of a Daily Wellness Program you can formulate for yourself.  Stick it on your refrigerator and find yourself moving into a state of wellness like never before.  The more you do this, the more things you will find you would like to alter or change. Let the program be alive, morphing as you do.  It’s an organic process to grow yourself into wellness.  The more you tune into what your body needs and wants, the simpler it becomes to be your own doctor and answer the calls of dis-ease as they show up.  When you notice what feels like sickness moving in, honor these symptoms as your body communicating with you, journal about them and seek out natural remedies first.  If you need to, ask others for help, until you feel more confident as your own health care provider.  Knowledge is power.  The first step in finding that power is trusting you can.  Everyone can be their own doctor and create a daily wellness program that works for them without bullying themselves about pride, sickness or health.

Remember, there are always instances when getting medical advise is best.  Use your intuition and don’t try to take on something you feel is beyond your capacity, but do start to increase trust in your inner voice of knowing.


Written by: Stasia Bliss





You must be logged in to post a comment Login