A Reflective Approach To The Four Pillars of Health
I swear all we hear these days is move more, eat less. Health is so much more than just what we eat or how much we move. True wellness is a holistic experience, shaped by how we care for our physical, mental, emotional, and spiritual health. These four pillars support each other and create a foundation for a balanced, vibrant life.
In this post, I want to guide you through these pillars. Let’s reflect on where you currently stand in each area, how you can nurture them, and how small shifts can create sustainable change. Keep in mind, everyone’s health journey is unique — there’s no universal system that works for everyone, and it’s okay to take your time finding what resonates with you. This realisation has really helped me find comfort in the process of finding what works for me and what doesn’t.
Physical Health: Nourishing Your Body and Moving with Intention
When it comes to physical health, we often focus on diet and exercise, but it’s much more than just calories in vs calories out. It’s about fueling your body with the nutrients it needs to thrive and giving it the movement it craves, all while honouring your unique needs.
My Favourite Practices:
Yoga and mindful movement: Yoga combines strength, flexibility, and mindfulness. It keeps me balanced physically and mentally, allowing me to listen to my body and move in ways that feel good on any given day.
Whole foods for balance: I stopped tracking food years ago, I now prioritise nutrient-dense foods like vegetables, healthy fats, and lean proteins to fuel my body. I also pay close attention to how certain foods impact my digestion and energy levels.
Suggestions to Try:
Start with simple exercises: Walking, stretching, or gentle yoga can be a great place to start - just 10 minutes, then build up from here.
Hydrate mindfully: Drinking plenty of water is essential for all your bodily functions, but avoid drinking too much during meals to allow for better digestion.
Reflective Question:
“What physical activities have made you feel strong and energised in the past? How can you integrate more of that into your life today?”
Reflecting on past activities that made you feel good can highlight practices that may bring you back to a place of balance. The past can provide great inspiration for where you want to be in the present.
Mental Health: Caring for Your Mind and Reducing Stress
Your mental health affects every part of your life, from your physical health to your relationships. It’s crucial to nurture your mind, keep it sharp, and manage stress effectively. A calm, clear mind is the also the foundation for emotional well-being and overall vitality.
My Favourite Practices:
Daily mindfulness meditation: I love doing a short, mindful meditation at some point in the day. In the morning, it helps me set the tone for the day, or in the evening it quiets my thoughts before I settle in for rest.
Journaling: Writing down my thoughts is the biggest life hack, it helps me declutter my mind, process emotions, and stay focused on my intentions.
Suggestions to Try:
Practice deep breathing: Slow, deep breaths can calm the nervous system and ease stress (try 3-4 before a presentation or difficult conversation).
Mental decluttering: Take 10 minutes daily to jot down your thoughts, worries, or tasks. It can help reduce mental overwhelm.
Reflective Question:
“How would you describe your current mental state? Are there any patterns in your state of stress or calm that you’d like to address?”
Identifying where you stand mentally right now helps create awareness of any patterns you want to shift. Understanding where you are now sets the stage for real, intentional change - you might not change overnight but you can start overnight.
Emotional Health: Understanding and Expressing Your Feelings
Emotions are a natural part of being human, and they deserve to be acknowledged and expressed. Emotional health is about recognising and working through your emotions healthily — allowing yourself to feel, express, and heal.
My Favourite Practices:
Emotional check-ins: Throughout the day, I try to take brief moments to assess how I’m feeling. This helps me stay in tune with my emotions, any symptoms and prevents suppressing them.
Speaking my truth: I often speak aloud to myself or voice note friends which allows me to process my emotions and release any tension.
Suggestions to Try:
Practice self-compassion: Be kind to yourself when you feel stressed, anxious, or upset. Treat yourself with the same care you’d offer a friend in need. Don’t let yourself have second order emotions, e.g. feeling guilty for being upset, it’s ok.
Set emotional boundaries: Protect your emotional energy by learning when to say “no” and when to walk away from draining situations. I know it’s hard, but it’s self care.
Reflective Question:
“How would you like to feel emotionally over the next few months? What practices can you start now to help you get there?”
This question invites you to set intentional emotional goals, helping you focus on how you’d like to feel in the future, not just how you feel now.
Spiritual Health: Finding Connection and Purpose
I think a lot of people perceive spiritual health as religion, which isn’t always the case — it’s about feeling connected to something greater than yourself. Whether it’s nature, creativity, or a personal belief system, spirituality nurtures your inner and offers a sense of meaning and purpose.
My Favourite Practices:
Gratitude practice: I take time each day to reflect on what I’m grateful for. It keeps me grounded and helps me focus on the abundance in my life. This has gotten me through plenty of tough times.
Nature walks: Being outside connects me to something bigger than myself, offering peace and clarity. Bonus for mindful walks or walks with friends.
Suggestions to Try:
Create a gratitude ritual: Whether it’s in the morning or at night, take a moment to acknowledge what you’re grateful for. You can start small and generic then try and be specific and add detail.
Find your space: Spend time in nature, meditate, or engage in creative activities that help you connect to a sense of purpose. It something doesn’t resonate, then that is great, try something else (if you don’t win, you learn).
Reflective Question:
“What brings you a sense of purpose and fulfilment right now? How can you deepen that connection in the coming months?”
Understanding what gives you meaning today helps you align with your values and priorities, then you can take actions for continued growth in this area.
Your Holistic Health Journey
True health isn’t just about food or exercise — it’s about caring for every part of yourself. Taking the time to reflect on your physical, mental, emotional, and spiritual health will help you understand where you are, where you want to be, and how you want to get there. Every pillar supports the other, and when one is nurtured, the rest can flourish too (the snowball effect).
Health is an ongoing journey. You don’t have to do everything at once, and you won’t see results overnight. But with consistent attention and intention, you will experience real changes in how you feel and show up in your life.
Which area of health do you feel most drawn to focus on right now? Start by adding one small practice to your daily routine and see how it makes a difference. Let me know in the comments which pillar you’re going to nurture today — I’m excited to hear how you’re approaching your holistic health journey!
With love and balance, my Friends x
