Activity No 1

ASSESSING WELLNESS

Read each statement carefully and respond honestly by using the following scoring:
Almost always = 2 points
Sometimes/Occasionally = 1 point
Very seldom = 0 point
Physical Dimension
___2_____1. I exercise aerobically (vigorous, continuous exercise producing a sweat)
for a minimum of 30 minutes at least four times per week
___2_____ 2. I eat fruits, vegetables, and whole grains every day.
___2_____ 3. I avoid tobacco products.
___1_____ 4. I prefer to walk instead of riding a vehicle when time permits.
___2_____ 5. I deliberately minimize my intake of cholesterol, dietary fats, and oils.
___2_____ 6. I avoid drinking alcoholic beverages or consume no more than one drink
per day.
___2_____ 7. I get 7-9 hours of sleep most nights.
___1_____ 8. I have adequate coping mechanisms for dealing with stress.
___1_____ 9. I maintain a regular schedule of immunizations, physical and dental
checkups (including Pap smears, blood pressure and cholesterol).
___1_____ 10. I maintain a reasonable weight, avoiding extremes of overweight and
underweight.
__17______ Total (physical)

Intellectual dimension
___2_____ 1. I seek opportunities to learn new things.
___2_____ 2. I try to keep updated of current affairs – local, national, international.
___2_____ 3. I enjoy attending special lectures, plays, musical performances,
museum performances, museums, galleries, and/or libraries.
___2____ 4. I enjoy watching educational programs on TV.
___2_____ 5. I enjoy creative and stimulating mental activities/games.
___2_____ 6. I am happy with the amount and variety that I read.
___2_____ 7. I make an effort to improve my verbal, writing, and expression skills.
___2_____ 8. A continuing education program is/will be important to me.
___2_____ 9. I am able to analyze, synthesize, and see more than one side of an
issue.
___1_____ 10. I enjoy engaging in intellectual discussions.
___19_______ Total (Intellectual)

Emotional Dimension
____1____ 1. I am able to develop and maintain close relationship.
____2____ 2. I accept responsibility for my actions.
____2____ 3. I see challenges and change as opportunities for growth.
____2____ 4. I feel I have considerable control over my life.
____2____ 5. I am able to laugh at life and myself.
____2____ 6. I feel good about myself.
____1____ 7. I am able to cope appropriately with stress and tension.
____2____ 8. I am able to recognize my personal shortcomings and learn from my
 mistakes.
____2____ 9. I am able to recognize and express my feelings.
____2____ 10. I relax and enjoy life without the use of alcohol or drugs.
____18____ Total (emotional)

Social Dimension
____2____ 1. I contribute time and/or money to social and community projects.
____1____ 2. I am committed to a lifetime of volunteerism.
____2____ 3. I exhibit fairness and justice in dealing with people.
____2____ 4. I have a network of close friends and/or family.
____2____ 5. I am interested in others, including those with backgrounds different
from my own.
____2____ 6. I am able to balance my needs with the needs of others.
____1____ 7. I am able to communicate with and get along with a wide variety of
people.
____2____ 8. I obey the laws and rules of our school and community.
____2____ 9. I am a compassionate person and try to help other when I can.
____2____ 10. I support and help with family, neighborhood, and work social
gatherings.
___18_____ Total (social)

EVALUATION
Finish the following statements:

After completing “Assessing Your Wellness”,

1. I discovered I am strong in dealing with my depression, anxiety, panic attacks and

overthinking. Last year I experience depression and other mental illnesses, I almost think to
take my own life but by God’s grace and mercy I overcome it all. I thought that having
depression is a weakness but I realize that it can also be my strength.

2. I discovered I am weak in socializing and trusting other people easily. Before I am an

extrovert, I always socialize, making friends and talking to other people even though I don’t
know them. Because I really enjoy it also I like to observe other people personalities and how
they deal with other people around them. But as I grow older and realize things I like being
alone and isolating myself because through that I can protect myself form getting hurt and
abused by other people .

3. I feel I can change myself to be a better person every day, because every day I can change
myself through learning and realizing things that will help me to be a better person and change
my perspective towards my daily life. who we are in the future. We should change now so that
our future selves won’t suffer.