When most of us think about health, we often picture numbers on a scale, a cholesterol reading, or how many steps we take in a day. And while those markers matter, they’re only one piece of the puzzle. True wellness is not just the absence of illness, it’s the presence of vitality, balance, and alignment across every part of your life.
That’s why a holistic approach to health—one that integrates physical, mental/emotional, and energetic/spiritual well-being—is essential if you want to thrive, not just survive.
Let’s break it down into three pillars and look at how you can start strengthening each one today.
The Foundation: Physical Health
Your body is the home you live in every single day. When it’s strong, energized, and cared for, you’re able to show up fully in your work, relationships, and personal goals. When it’s neglected, even the smallest tasks can feel overwhelming.
Example: Think about how hard it is to focus on an important project when you’re running on four hours of sleep and fueled by caffeine and sugar. Contrast that with how clear-headed and steady you feel after a full night’s rest and a balanced meal. The difference is dramatic.
Actionable Steps for Physical Health:
- Move Daily: Aim for at least 30 minutes of intentional movement—whether it’s walking, yoga, strength training, or dancing in your kitchen.
- Prioritize Sleep: Protect 7–9 hours of sleep like it’s an important meeting. Create a wind-down routine that signals to your body it’s time to rest.
- Fuel Wisely: Choose whole foods that nourish your body instead of processed ones that leave you depleted. Add more water, vegetables, and protein to your plate today.
Even one small shift—like a 10-minute walk after dinner or swapping your afternoon soda for sparkling water—can create a ripple effect of positive change.
The Anchor: Mental & Emotional Health
Your thoughts and emotions shape your reality more than most people realize. Stress, negative self-talk, and constant worry don’t just stay in your head, they show up in your body through tension, fatigue, or even illness. On the other hand, cultivating calm, resilience, and compassion allows you to face challenges without being consumed by them.
Example: Research has shown that practicing mindfulness can reduce stress, lower blood pressure, and improve concentration. Think of it like exercising your brain’s ability to stay present, rather than spiraling into “what ifs.”
Actionable Steps for Mental & Emotional Health:
- Practice the Pause: Before reacting to stress, take three slow, deep breaths. This simple reset can lower cortisol and shift your mindset.
- Journal It Out: Spend five minutes each morning writing down your thoughts, feelings, or gratitudes. This builds self-awareness and emotional release.
- Limit Noise: Reduce daily overwhelm by turning off unnecessary notifications, saying “no” to commitments that drain you, or setting boundaries at work and home.
The way you care for your mind and emotions doesn’t just benefit you, it creates ripple effects in your relationships, your work, and your sense of purpose.
The Catalyst: Energetic & Spiritual Health
This is the piece many people overlook, but it’s often the missing link to lasting wellness. Energetic and spiritual health is about connecting to something greater than yourself (purpose), aligning with your values, and tending to the unseen layers of your well-being.
When your energy is depleted, you might feel “off,” even if you can’t put your finger on why. When your energy is clear and grounded, life feels more in flow.
Example: Many of my clients notice that when they practice grounding exercises—like standing barefoot in the grass or meditating—they feel lighter, calmer, and more focused. These aren’t just “woo-woo” practices; they’re ways to regulate your nervous system and balance your energy.
Actionable Steps for Energetic & Spiritual Health:
- Start Grounding: Spend 5–10 minutes outside in nature each day. Even a short walk or sitting under a tree can reset your energy.
- Try Breathwork: Deep, intentional breathing—like the Wim Hof method or simple belly breaths—helps you regulate your energy and emotions.
- Connect to Purpose: Reflect on your values and ask yourself, Am I living in alignment with what matters most to me? Even a small adjustment toward purpose can fuel your spirit.
When you nurture your energetic and spiritual health, you tap into a well of peace, creativity, and resilience that carries you through life’s challenges.
Why a Holistic Approach Matters
Each pillar supports the others. Physical health gives you the stamina to manage stress. Mental and emotional health provides clarity and resilience to face challenges. Energetic and spiritual health adds depth, meaning, and alignment.
When one area is neglected, the others eventually feel the strain. But when all three are nurtured, you experience true vitality—a state where your body, mind, and energy work together seamlessly.
The Next Step
Reading tips is a great first step. But real transformation happens when you implement these changes consistently and have someone guiding you through the process. That’s where coaching comes in.
As a holistic wellness and leadership coach, I help clients build these pillars in practical, personalized ways. Together, we identify what’s out of balance, create a plan that fits your life, and make the shifts that lead to lasting change.
Because the truth is: you don’t have to do it alone.
Your Weekly Wellness Challenge
Today, pick one action step from each pillar:
- Physical: Go for a 10-minute walk after dinner.
- Mental/Emotional: Pause and take three deep breaths before your next meeting.
- Energetic/Spiritual: Step outside, close your eyes, and just notice your breath for two minutes.
Three small shifts. One big step toward holistic health.
And if you’re ready for deeper transformation, I’d love to walk alongside you. Together, we’ll build the foundation for your healthiest, most energized, and aligned life yet.
Reclaim your energy. Reignite your joy. It all starts with a holistic approach.
Try the actions above to start working on your holistic health, after all you are a whole being, not just a sum of parts. If you are already doing things in these areas, AMAZING! However, if you could be doing better, or if you need help getting to that next level, work with a coach, doctor, or trainer to achieve even bigger results. You got this. You only have one life, so you might as well live it full out!
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Yvonne Lee-Hawkins, IPHM, is a holistic Wellness coach, facilitator, writer, and mother who spent 20 years in corporate and leadership functions while also being a wife and mom to three amazing kids. You can find out more on her website, or follow her on Instagram, LinkedIn, or Medium. If you are ready to elevate your life, schedule a call here.
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