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Wellness Self-Assessment

You can use this self-assessment tool to determine the areas of wellness (emotional, environmental, financial, intellectual, occupational, physical, social, and spiritual) where you are thriving, as well as those that may need greater attention. Taking this assessment will also help you to reflect on components of health that you may not have considered before.

 

INSTRUCTIONS

  1. Answer all the questions for each of the eight wellness dimensions.
  2. Tally your points for each section and use the guide to interpret the scores.
  3. Create an action plan to reach your new wellness goals.

 

DISCLAIMER: The Wellness Self-Assessment is a tool created by CNCC initiative. It is intended for individual level self-reflection and goal-setting. In its current form, it is not a validated tool and should not be used for research or diagnostic purposes. It is not an objective assessment of wellness, but rather individual perception of wellness. We do not support use in a profit-based setting. Permission for appropriate use, outside of individual reflection, is required.

Emotional wellness is understanding your own feelings and expressing emotions in a constructive way. It is also the ability to manage stress and cope with life's challenges.

 OPTIONS
1. I find it easy to express my emotions in positive, constructive ways
2. I recognize when I am stressed and take steps to manage my stress (e.g., exercise, quiet time, meditation)
3. I am resilient and can bounce back after a disappointment or problem
4. I am able to maintain a balance of work, family, friends and other obligations
5. I am flexible and adapt or adjust to change in a positive way
6. I am able to make decisions with minimal stress or worry
7. When I am angry, I try to let others know in non-confrontational or non- hurtful ways

Environmental wellness involves recognizing the interactions between your environment, your community, and yourself.

 OPTIONS
1. I recognize the impact of my actions on my environment
2. I recognize the impact of my environment on my health
3. I am aware of and make use of campus health, wellness, and safety resources
4. I practice environmentally conscious behaviors (e.g., recycling)
5. I seek out ways to improve the social environment at Princeton
6. I contribute towards making my environment a safer and healthier place
7. I surround myself with people who support me in my journey of being healthy and well

Financial Wellness is making responsible decisions to live within your means and setting financial goals today that will positively impact your financial future.

 OPTIONS
1. I have a solid balance between saving for the future and spending for the present
2. My beliefs/values surrounding money are harmonious with my behavior
3. What I am doing with work/school has purpose
4. I use money positively, e.g., little or no gambling or excessive massing of goods
5. I have a balance between work/school and the other areas of my life
6. I manage my money and budget well
7. I have financial plans for the future

Intellectual wellness is engaging in creative and mentally stimulating activities, expanding your knowledge and imparting knowledge to others.

 OPTIONS
1. I am curious and interested in the communities, as well as the world, around me
2. I search for learning opportunities and stimulating mental activities
3. I manage my time well, rather than it managing me
4. I enjoy brainstorming and sharing knowledge with others in group projects or tasks
5. I enjoy learning about subjects other than those I am required to study/in my field of work
6. I seek opportunities to learn practical skills to help others
7. I can critically consider the opinions and information presented by others and provide constructive feedback

Occupational wellness is finding fulfillment from your work and study, contributing meaningfully, and continuing to expand your skills and strengths.

 OPTIONS
1. I get personal satisfaction and enrichment from work
2. I believe that I am able to contribute my knowledge, skills, and talents at work
3. I seek out opportunities to improve my knowledge or skills
4. I balance my social life and job responsibilities well
5. I effectively handle my level of stress related to work responsibilities
6. My work load is manageable
7. I explore paid and/or volunteer opportunities that interest me

Physical wellness comes from making choices to avoid harmful habits and practice actions that support your physical body, health and safety.

 OPTIONS
1. I engage in physical exercise regularly (e.g., 30 mins at least 5x a week or 10,000 steps a day).
2. I get 6-8 hours of sleep each night
3. I protect myself and others from getting ill (e.g., wash my hands, cover my cough, etc.)
4. I abstain from drinking alcohol; or if I do drink, I aim to keep my BAC < .06
5. I avoid using tobacco products or other drugs
6. I eat a balanced diet (fruits, vegetables, low-moderate fat, whole grains)
7. I get regular physical exams (i.e., annual, when I have atypical symptoms)

Social wellness refers to the quality of the relationships you have and how you interact with others.

 OPTIONS
1. I consciously and continually try to work on behaviors or attitudes that have caused problems in my interactions with others
2. In my romantic or sexual relationships, I choose partner(s) who respect my wants, needs, and choices
3. I feel supported and respected in my close relationships
4. I communicate effectively with others, share my views and listen to those of others
5. I consider the feelings of others and do not act in hurtful/selfish ways
6. I try to see good in my friends and do whatever I can to support them
7. I participate in a wide variety of social activities and find opportunities to form new relationships

Spiritual wellness refers to having values or beliefs that provide a sense of meaning and purpose to your life, and considering whether your actions align with your values. You can also take time to connect with something bigger than yourself.

 OPTIONS
1. I take time to think about what’s important in life – who I am, what I value, where I fit in, and where I am going
2. I have found a balance between meeting my needs and those of others
3. I engage in acts of caring and goodwill without expecting something in return
4. I sympathize/empathize with those who are suffering and try to help them through difficult times
5. My values are true priorities in my life and are reflected in my actions
6. I feel connected to something larger than myself (e.g., supreme being, nature, connectedness of all living things, humanity, community)
7. I feel like my life has purpose and meaning