The 5 Bridges program makes achieving wellness simple for anyone. Prior to every gain clarity on your specific needs and learn to take control of your physical, mental, relational, financial and spiritual health through this science-backed approach. The 5 Bridges of wellness are:

Bond– Connect to your sources of strength strategically

Fuel– What goes into your body beyond just food

Move– When your body stores and releases energy

Rest– How you recover is more than just sleep

Give– Why your positive output optimizes your health

5 Bridges is the go-to integrative system for wellness coaches & community service agencies, from primary schools to prisons and corporations to clinics. No matter where you are in your wellness journey, there's a place for you here. Only you can design your wellness roadmap, but you don't have to do it alone. Take the first step towards living the life you want.

M.A.P. stands for Massive Action Plan. if you want to live the life of your dreams, it's going to require MASSIVE action!

The 5 Bridges Wellness MAP will help you combine all of the clarity, knowledge and takeaways you've learned into one resource customized for your specific needs.

After each module, you'll input your takeaways and next steps into your MAP. Once the program is completed, you'll go forward with a consolidated plan for your wellness that can be shared with your healthcare provider, coach, mentor, peer supporter, partner or anyone else who is on your team.

If this process is a bit scary, that's okay. Change can feel overwhelming or even create anxiety. But remember, this is your plan on your terms. Take it step-by-step and trust that you'll be ready to do what's best for you when the time come

Wellness Seekers: If you’re living with stress, trauma, anxiety or other health conditions that affect your quality of life and may impact your longevity, you have the opportunity to take control of your health and how you feel. This program is written to guide people who are overwhelmed or uncertain where to begin. 5 Bridges takes you through areas of your life you may not have previously considered as something that impacts your wellbeing.

According to the CDC, 6 out of 10 Americans (133 million) are living with a chronic illness and 4 out of 10 are living with 2 or more. Of these, an estimated 16.2 million people live with depression and 40 million deal with anxiety. 13.6 million adults over 26 have struggled with substance abuse.

The leading causes of these diseases are tobacco use, poor nutrition, lack of physical activity and excessive alcohol use. While these conditions are the leading cause of death and the driving force behind rising health care costs, it does not need to be this grim. Getting back to basics with how we care for ourselves is crucial to reverse these statistics

Wellness Guides: Therapists, counselors, health coaches, life coaches, teachers, mentors, caretakers, or anyone who is supporting someone else—we call them Wellness Guides. Having a strategic plan helps you to measure your client’s progress and success. By utilizing the 5 Bridges method, both Seeker and Guide have a roadmap for their wellness journey.

Guides are also encouraged to participate in the program in order to support their clients and loved ones through lasting change using the same language and approach. You may even learn a thing or two in order to help you optimize your own wellness— better equipping you to be the source of strength you’d like to be.

Important Questions This Program will Answer

The 5 Bridges Curriculum serves as a guide as you learn to build a sustainable wellness practice through self-reflection, personal audits and in collaboration with health and wellness practitioners. This approach focuses on small “micro shifts” that lead to lasting change over time. This tactic is different from the many “quick fix” programs that you may have already tried. Addressing behaviors at each bridge will shed light on what hasn’t worked in the past and identify opportunities to reprogram unhelpful habits.

Questions that will be addressed:

• How do I determine and understand my own health and wellness needs?

• When can I fit self-care into my already busy life?

• Who will be there if I need support?

• How can I reduce stress and feel better about myself?

• Can I still be “well” even if I have a chronic disease or permanent disability?

• Where can I turn when I need help? What if I’m in a crisis?

• How will I know when I’m giving too much?

Important Skills That You Will Learn

How to handle obstacles when they pop up and how to get back on track when wellness practices fall through the cracks. You will learn how to assess and reflect on behaviors that have negative effects they may not have considered. You will practice how to add on positive behaviors that will leave less room for what may have been hurting you before.

You will learn how to do the following aligned with each Bridge:

• Gain clarity on wellness needs, health goals and identify ideal life trajectory

• Create an If-Then Plan to help predict and navigate life’s unavoidable pitfalls

• Build sustainable boundaries with others while maintaining sense of self

• Implement strategies related to nutrition, media and self-care products

• Integrate movement into existing routines and everyday life situations

• Design a realistic sleep schedule and create opportunities for rejuvenation

• Identify where gratitude and giving can help to promote wellness

• Attain resilience in order to better navigate and overcome obstacles

Don't let roadblocks hold you back any longer. Unleash your full potential with the 5 Bridges Wellness MAP and experience the transformative power of personalized health action planning.

Take the first step towards a healthier, happier you. Get started below or send a chat with “MAP” to start your wellness journey with 5 Bridges. Together, we'll create a plan that bridges the gaps and leads you to the vibrant life you deserve!

Our Behavior Change Method utilizes principles from several evidence-based and -informed practices, including:

• Harm Reduction Model– Harm reduction, or harm minimization, refers to a range of intentional practices and public health policies designed to lessen the negative social and/or physical consequences associated with various human behaviors, both legal and illegal.

• Motivational Interviewing– This directive, client-centered coaching method is aimed at prompting behavior change by addressing clients' ambivalence. Unlike traditional non-directive counseling, it is goal-oriented, with coaches actively guiding clients towards considering change. The approach's essence lies in exploring and resolving ambivalence, defined more by its collaborative spirit than specific techniques.

• Trauma Informed– An approach that recognizes and responds to the widespread impact of trauma on individuals. By understanding the pervasive effects of trauma and integrating this knowledge into policies, procedures, and practices, systems and organizations ensure that they avoid re-traumatizing individuals and offer support in a way that emphasizes safety, choice, and empowerment for those affected by trauma.

• Grief Informed– This refers to an understanding and consideration of the profound emotional, psychological, and physical impacts of loss on an individual. By adopting a grief-informed approach, professionals and support systems acknowledge and address the pervasive nature of grief, ensuring that interactions, interventions, and services are tailored with sensitivity and awareness to the unique grieving processes and needs of those who have experienced loss.

• Health Belief Model (HBM)– This model predicts health behaviors based on individual perceptions of illness severity, vulnerability, benefits of preventive action, and barriers to action. Cues, like reminders or advice, can prompt decisions, while self-efficacy determines the likelihood of acting on those decisions.

• Theory of Planned Behavior (TPB)– This is a psychological framework that posits that individual intention, which directly influences behavior, is shaped by three determinants: one's attitude towards the behavior (the personal evaluation of the behavior), subjective norms (perceived social pressures regarding the behavior), and perceived behavioral control (the perceived ease or difficulty of performing the behavior). By examining these components, TPB aims to predict and understand motivational influences on behavior, serving as a foundation for designing behavioral interventions.

• Dopamine Rewarding– The reward system is a group of neural structures responsible for incentive salience, associative learning, and positively-valenced emotions, particularly ones involving pleasure as a core component. A rewarding stimulus has been described as "any stimulus, object, event, activity, or situation that has the potential to make us approach and consume it is by definition a reward". In operant conditioning, rewarding stimuli function as positive reinforcers; however, the converse statement also holds true: positive reinforcers are rewarding.

• Progressive Overload– As with this method of strength training and hypertrophy training, progressive overload for behavior change advocates for the gradual increase of the stress placed upon the nervous system. The principle of progressive overload suggests that the continual increase in the total workload during sessions will stimulate growth and skills gain by expanding the capacity for growth. This improvement in overall performance will, in turn, allow the participant to keep increasing the intensity of their sessions.

We believe in beginning HERE where you are and growing to where you'll go NEXT. 5 Bridges uses the evidence-based harm reduction model along with motivational interviewing in our 10-step approach to designing a wellness plan, which focuses on adding helpful self-directed adaptations guided by a 5 Bridges Coach.

The harm reduction model, often associated with substance misuse and addiction, can be applied to wellness planning in a broader sense. Here are some ways in which we integrate the harm reduction model into wellness planning:

1. Non-Judgmental Approach: Adopting a non-judgmental and compassionate attitude towards individuals' wellness choices is essential. Recognize that everyone is on their own unique wellness journey, and it is important to meet individuals where they are without imposing expectations or making them feel guilty for their current state.

2. Individualized Goal Setting: Encourage individuals to set realistic and personalized wellness goals that align with their values and priorities. Emphasize progress rather than perfection and focus on incremental steps that can be sustained over time. By acknowledging and respecting the individual's autonomy and preferences, you can support their journey towards improved well-being.

3. Small, Manageable Changes: Help individuals identify small changes they can make to improve their well-being. Breaking down larger goals into smaller, achievable steps allows for a sense of accomplishment and motivates individuals to continue making positive changes. This approach reduces the feeling of overwhelm and increases the likelihood of success.

4. Education and Empowerment: Provide individuals with accurate and evidence-based information about various wellness options and strategies. Help them understand the potential risks and benefits associated with different choices, allowing them to make informed decisions about their well-being. Empower them to take an active role in managing their health and provide resources and support to help them navigate their wellness journey.

5. Focus on Reducing Harmful Behaviors: Rather than adopting an all-or-nothing approach, encourage individuals to focus on reducing harmful behaviors rather than eliminating them completely. This approach acknowledges the complexities of behavior change and recognizes that progress is made through gradual adjustments. By identifying and addressing high-risk behaviors, individuals can minimize potential harm while working towards healthier choices.

6. Holistic Wellbeing: Wellness planning should take a holistic approach, considering physical, mental, emotional, and social well-being. Encourage individuals to explore strategies that promote balance in all areas of their lives. Emphasize self-care practices, stress management techniques, and supportive relationships as essential components of their wellness plan.

7. Continuous Support and Feedback: Provide ongoing support and feedback to individuals as they navigate their wellness journey. Regular check-ins, coaching sessions, or support groups can help individuals stay motivated, address challenges, and celebrate successes. A collaborative and supportive environment is crucial for maintaining momentum and sustaining positive changes.

By integrating the harm reduction model into wellness planning, individuals are empowered to take ownership of their well-being, make incremental changes, and reduce potential harm associated with unhelpful behaviors. It promotes a compassionate and individualized approach that respects each person's unique circumstances and choices while working towards improved overall wellness.