Five Factor Wellness Inventory Adult A2 Heather Silva Venturino 1670857344

Prepared on December 12, 2022 for:
Heather Silva-Venturino
You completed your evaluation at 5:03 am EST on December 12, 2022.

Before You Begin: Reflections on the Meaning of Wellness
How to Use This Workbook
Why Choose Wellness?
The Indivisible Self: A Model of Wellness
Assessing and Examining Your Wellness
What’s most important to you?

How well are you today?
Your Scores on the Five Factor Wellness Inventory
Your Readiness for Change
Your Personal Wellness Plan
Personal Wellness Plan Worksheets
The Creative Self (thinking, control, work, positive humor)

The Coping Self (leisure, stress management, self-worth, realistic beliefs)
The Social Self (friendship, love)
The Essential Self (spirituality, gender identity, cultural identity, self-care)
The Physical Self (exercise, nutrition)
Total Wellness
Resources
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Take a moment to think about what wellness means to you. Some questions are asked below to help you in think
about your own personal definition of wellness. Consider the following statement:
Wellness is a way of life.
Specifically, wellness is a means of living which:
● is oriented toward optimal health and well-being;

● involves the integration of body, mind, and spirit;
● requires conscious choices to engage in healthful behaviors;
● has a goal of helping you live your life more fully in all areas (social, personal, environmental).
As you look at this definition of wellness, ask yourself the following questions:
Do I understand each component of the definition? Are there parts of this definition that do not quite make sense
to me? What stands out most right now?
Do I agree with each aspect of the definition? What stands out for me?
Are there other things I would add to my personal definition of wellness? Are there components of my wellness
that are not included in this definition? Use the space below to reflect on what wellness means to you, and to
write your personal definition of wellness.
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Answer each of the following questions as true or false for you before going on:
1. My level of wellness now is the greatest it has ever been in my life. If this is true, explain why.
2. There was a time in my life when I felt a greater sense of overall wellness than I do now. If the answer to this
question is "true," when was that time? How was your life different than it is now?
3. What things have you tried to change about your life in the past, or what are you trying to change now, in order
to feel a greater sense of wellness?
4. How did you try to change, or how are you trying to change? What happened/what is happening? How would
you explain this?
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This workbook is designed to help you examine your own wellness in multiple areas and develop a personal
wellness plan to enhance your wellness.
You may use the workbook in any of several ways:
● As a guide to interpreting your scores on the Five Factor Wellness Inventory.

● As a guide to informally assessing your wellness.
● As a guide to assessing your readiness to change in a given area of wellness.
● As a guide to developing a personal wellness plan for change.
More specifically, you will find that you can use this workbook in the following ways:
● to examine the meaning of your scores on the Five Factor Wellness Inventory and wellness
self-assessments.
● to assess your personal assets for achieving and maintaining wellness.
● to assess your personal barriers to achieving greater wellness.
● to determine goals and objectives for achieving greater wellness in any (or all) of the areas depicted
in the Indivisible Self Model of Wellness.
● to determine personal goals for maintaining and enhancing your wellness.
● to determine strategies and methods for reaching your goals.
● to determine resources needed to assist you in reaching your goals.
● to increase your awareness of resources which can increase your knowledge of wellness behaviors
and the benefits of a wellness lifestyle.
● to increase your awareness of resources which can help you to live your life more fully.
Throughout this workbook you will be challenged to remember that…
Wellness is a choice!
You can choose to be well!
The purpose of this workbook is to help you make choices to be well – daily, weekly, monthly, and over your
entire lifespan. Each wellness choice you make will empower you to make even more choices that increase your
wellness in all areas. So, go for it!
You will find that you can use your own commitment to wellness to model and encourage healthy behavior in
others as well. The strategies for habit change covered in this workbook will provide you with tools to help both
yourself and others create healthy lifestyles.
So, are you ready to choose wellness?
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It is well known that more than half and as many as two-thirds of all deaths in the United States are due to
lifestyle choices. The bad news is that these choices often result in physical, emotional, and interpersonal
problems that get worse over time. The good news is that these choices can be changed – we can choose
healthy behaviors.
We can choose to be more well!
Some unhealthy choices result from simple negligence, or being unaware of the effects of our choices. This was
the case for years in regard to consumption of soft drinks and fast foods, for example. For years child abuse was
a taboo topic, and seeking counseling was considered a sign of serious mental disorder. We now know that
failing to talk about and treat societal problems has severe consequences for individuals, and we know that
counseling is a service that helps “normal” people cope with “normal” life challenges. Today, many of our
unhealthy choices result not from lack of knowledge, but from lack of awareness, and lack of readiness to
change. Sometimes we know what to do to increase our wellness. We just don’t want to make those choices right
now, or because of our unique life circumstances, we believe we really cannot make those choices right now.
Although people can and often do choose not to engage in negative lifestyle behaviors, such choices apparently
are difficult to make. This difficulty is reflected, for example, in the increasing incidence of obesity and
obesity-related disorders such as diabetes among Americans. The total costs of these and other illnesses are
enormous and exceed 15% of the gross national product. What would life be like if we spent less money on
medical care and more on enhancing our wellness? Let’s take a moment to remind ourselves what wellness can
do for us.
The Benefits of Wellness
The benefits of wellness choices are extensive, holistic, life enhancing, and life changing. Wellness choices help
prevent physical and emotional problems and optimize physical and emotional well-being. When we focus on
prevention, we take responsibility for our lifestyle choices.
When we choose healthy behaviors, we experience…
● an improved quality of life,

● greater longevity,
● greater happiness and life satisfaction,
● and more energy and enthusiasm for life.
The question is not, “Why should we choose wellness?”

but rather, “How can we not choose wellness?”
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What do you consider to be the major benefits of wellness in your life?
What are some of the unhealthy behaviors in your life that you would like to change? How ready are you to
commit to change in each area?
Take a moment to think about the members of your family and their health and wellness. Sometimes we have a
history in our family of particular diseases and illnesses (for example, heart disease or diabetes). Sometimes our
family lifestyles lend themselves to low levels of wellness (for example, our family has frequent high-fat meals
together). What are the illnesses or lifestyle behaviors in your family that might increase your chances of being
unhealthy in some way?
Think about the people closest to you. Would it make a difference for the people closest to you if you choose to
be more well? In what way?
Think again about the people closest to you. What do you consider to be the major benefits of wellness in their
life? Why is it important for them to develop a wellness lifestyle?
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The authors of the Five Factor Wellness Inventory (5F-Wel) and this workbook have studied wellness for more
than 20 years. Along with a colleague, they developed the Wheel of Wellness, a theoretical model, to explain the
behaviors we can choose to create and maintain healthy lifestyles. For more information about this model, see
Mind Garden’s website (www.mindgarden.com/99-five-factor-wellness-inventory). Based on extensive research,
a new model of wellness was recently developed. It is called “evidence-based” because it was developed from
more than a dozen years of research and clinical practice using the Wheel of Wellness and the WEL Inventory.
The Indivisible Self Model is based in psychological theory and practice. In this model, not only are body, mind,
and spirit integrated but they are fundamentally inseparable. To understand wellness, then, we have to look at
the whole person. Statistical analyses revealed that a single factor of total wellness can help explain what
wellness means to each of us. That single factor is “the indivisible self” and the core of the model which is shown
in Figure 1. But there is much more to the model.
Having a global “wellness” score is useful for knowing how we are doing overall, but it does little to help us
identify specific areas where we can make choices to be more well. Through our research, we discovered that
there are identifiable components of wellness that can be assessed and which can become the concrete focus of
our efforts to change, and to choose wellness behaviors. These components include five main factors of the self,
each of which has subfactors, and four sets of environmental influences, or contexts. All of these factors are
shown in Figure 1 and defined and explained below. Each of the factors is assessed in the Five Factor Wellness
Inventory, and may be assessed informally using this workbook.
The wellness factors included in the Indivisible Self are interactive.

Each affects the others in some way…for better or worse!
This is good news in that positive changes in wellness in any one area can help improve your wellness in other
areas. This is true in part because wellness choices are empowering – any wellness choice in any area makes
more wellness choices easier! It is also true because the components of wellness overlap and interact. The bad
news, of course, is that changes toward lower wellness in any one area can also affect other areas and your total
wellness, and can lower your total wellness. So, again, choose to be well!
Take a few moments to study the Indivisible Self Wellness Model on the next page. What parts of the
model make the most sense to you? What questions do you have about the model? Write your comments
and questions in the space below.
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Figure 1.
As you begin to assess your wellness, the following factors and scores in the IS-Wel model will be important to
you. You will want to refer back to these definitions as you assess your wellness and develop your personal
wellness plans for change. If you have questions about the meaning of any of the factors, write them in the space
below each definition.
Total Wellness
Total Wellness, the entirety of the indivisible self, is a general, global description of our wellness. In the Five
Factor Wellness Inventory, it is the sum of all items on the instrument. As you look at the Indivisible Self Model
above, Total Wellness represents how well you are in all areas, taken as a whole.
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Five Wellness Factors
The gray circles in the Indivisible Self model represent the Creative Self, Coping Self, Social Self, Essential Self,
and Physical Self. These five factors make up the whole self, or the indivisible self. Each of the selves is
comprised of additional subfactors that contribute both to wellness in that self and to total wellness.
The Creative Self
The creative self is the combination of attributes that each of us forms to make a unique place among others in
our social interactions. There are five components to this factor: thinking, emotions, control, work, and positive
humor. What we think affects our emotions as well as our body. Likewise, our emotional experiences affect our
cognitive responses to similar experiences. Control refers to how much we think we can influence and change
the events in our life. Positive expectations influence our emotions, behavior, and anticipated outcomes, and
positive humor has a pervasive influence on our physical as well as mental functioning. Enriching our ability to
think clearly, perceive accurately, and respond appropriately can decrease stress and enhance the humor
response. When we have a hearty laugh, it affects our immune system positively. Likewise, work is an essential
element that can enhance or detract from our capacity to live life fully.
Thinking: Being mentally active, open-minded; the ability to be

creative and experimental; having a sense of curiosity;

being able to apply problem-solving strategies to social
conflicts.
Emotions: Being aware of or in touch with our feelings; the ability
to express appropriately both our positive and negative
feelings.
Control: Beliefs about our competence, confidence, and
personal mastery; beliefs that we can usually achieve
the goals we set out for ourselves.
Work: Being satisfied with our work; feeling that our skills are
used appropriately; feeling that we can manage our

workload; feeling a sense of job security; feeling
appreciated in the work we do.
Positive Humor: Being able to laugh at our mistakes; the ability to use

humor to accomplish even serious tasks.
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The Coping Self
There are four components to the Coping Self: realistic beliefs, stress management, self-worth, and leisure.
Irrational beliefs are the source of many of our frustrations and disappointments with life. Even those who hold to
such fictional notions as “I always need to please others” can cope successfully with life’s requirements if they
learn to manage the inevitable stress that they will experience as a result of these beliefs. Likewise, self-worth
can be enhanced through effective coping with life’s challenges. As self-efficacy is experienced through success
experiences, self-worth increases as well. Finally, leisure is essential to wellness and continual development.
Learning to become totally absorbed in an activity where time stands still helps one not only cope with but
transcend life challenges. This feeling is called “flow”. Leisure opens pathways to growth in both creative and
spiritual dimensions. The Coping Self, then, is composed of elements that regulate our responses to life events
and provides a means for transcending any negative effects of what happens in our life.
Realistic Beliefs: The ability to process information and perceive reality

accurately; lack of unrealistic beliefs, such as the belief
that one must be perfect in all ways in order to be

worthwhile, that “everyone must like me or I am not a
good person,” or the belief that “if things do not go as I
wish, that will be awful!”
Stress On-going self-assessment of our coping resources; our
Management: ability to organize and manage our resources such as

time and energy, and our ability to set limits on the
things that cause us stress.
Self-Worth: Accepting who and what one is, our positive qualities
along with our imperfections; a sense of being genuine
within oneself and with others.
Leisure: Being satisfied with our recreation and leisure time
activities; having at least one activity in which “I lose

myself and time stands still”, in which I feel a sense of
“flow.”
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The Social Self
The Social Self includes two components: friendship and love. Friendship and love exist on a continuum. As a
consequence, they are not clearly distinguishable in practice. Sexual intimacy is sometimes thought to be a
distinction between love and friendship. Friendships and intimate relationships do enhance the quality and length
of our life. Isolation, alienation, and separation from others generally are associated with all manner of poor
health conditions and greater susceptibility to premature death. In contrast, social support is the strongest
predictor of positive mental health over the lifespan. The mainstay of this support is family, with healthier families
providing the most positive sources of individual wellness. Importantly, healthy families can be either biological or
families of choice.
Friendship: Social relationships that involve a connection with

others individually or in community, but which do not
have a marital, sexual, or familial commitment; having a
capacity to trust others; having empathy for others;
feeling understood by others.
Love: The ability to be intimate, trusting, self-disclosing with
another; the ability to express affection with significant

others and to accept others’ affection without
conditions.
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The Essential Self
The Essential Self is comprised of four components: spirituality, self-care, gender identity, and cultural identity.
Spirituality, a broad concept which includes but is not limited to religiosity, has positive benefits for longevity and
quality of life. It incorporates one’s existential sense of meaning, purpose, and hopefulness toward life. Both
gender and cultural identity are filters through which life experiences are viewed, and they influence how others
are experienced in relation to ourselves. Both affect our essential meaning-making processes in relation to life,
self, and others. Self-care includes proactive efforts to live long and live well. Conversely, carelessness,
avoidance of health promoting habits, and general disregard of one’s well-being are potentially signs of despair
and may be reflected in loss of a sense of meaning and purpose in life.
Spirituality: Personal beliefs and behaviors practiced as part of the

recognition that we are more than the material aspects
of mind and body. Dimensions include belief in a higher
power; hope and optimism; practice of worship, prayer,

and/or meditation, alone or through organized religious
and spiritual practices with others; purpose in life;
compassion for others; moral values; and
transcendence (a sense of oneness with the universe).
Self-Care: Taking responsibility for one's wellness through
self-care and safety habits that are preventive in nature.
Examples including flossing our teeth, getting

preventive medical and dental check-ups, wearing our
seat belts, and not doing things known to harm us, such
as smoking and drinking in excess.
Gender Identity: Satisfaction with and feeling supported in one's gender;

ability to be androgynous.
Cultural Identity: Satisfaction with and feeling supported in one's cultural
identity; the ability to feel comfortable with persons of

other cultural backgrounds as well as your own cultural
background.
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The Physical Self
The Physical Self factor includes two components, nutrition and exercise. These are widely promoted and,
unfortunately, often over-emphasized to the exclusion of other components of holistic well-being. The research is
compelling with regard to the importance of nutrition and exercise, and the manner in which our physical needs
change over the lifespan. Not surprisingly, preliminary data suggest that “survivors,” i.e., individuals who live
longest, attend to both nutrition and exercise.
Nutrition: Eating a nutritionally balanced diet; maintaining a

normal weight for your age and size (BMI between 18.5
and 24.9); not overeating.
Exercise: Engaging in sufficient physical activity through daily
activity and lifestyle habits, exercise, or on one's job to
keep in good physical condition. Stretching for flexibility,

cardiovascular activity for endurance, and
weight-bearing activity to build strength are all
important.
Contextual Variables
The importance of context, or systems, in understanding human behavior has been well established. We do not
function in isolation, but rather in relation to others – through our families, neighborhoods, and work. A complete
understanding of a person cannot be made without incorporating a concern for environmental factors. As is true
of the other wellness factors, contexts can operate for better or for worse in relation to our wellness. Further, we
both affect and are affected by the contexts in which we live. The Indivisible Self is both affected by and has an
effect on the surrounding world. In Figure 1, four contexts are presented: local, institutional, global, and
chronometrical.
Local contexts include those systems in which we live most often – our families, neighborhoods, and
communities. The issue of safety is central in this context.
Institutional contexts include education, religion, government, business and industry, and the media. These
institutions affect our lives in both direct and indirect ways. Often the influence is powerful, difficult to assimilate,
and of course may be positive or negative. The effect of policies and laws on our wellness is central to this
context.
Global contexts, including politics, culture, global events, and the environment, become increasingly personal to
us through the media, especially television. The effect of world events on our wellness is the central focus of this
context.
The final context, chronometrical, represents our responses to changes in our lives over time. Wellness involves
the acute and chronic effects of lifestyle behaviors and choices throughout our lifespan. Wellness choices made
earlier in life have a cumulative and positive effect as we grow older. Similarly, unhealthy lifestyle choices have a
negative effect that intensifies as we age. Movement in the time dimension is perpetual, positive, and purposeful
if high-level wellness is to be achieved. Awareness of the time dimension is essential as we develop and change
over the lifespan. We are always changing, hence change is perpetual. From a wellness perspective, positive
changes are desired. Intentional or purposeful choice is required to achieve wellness.
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At this point you are ready to begin the process of assessing and examining your personal wellness. You will
benefit most from this process if you take time to consider your personal definition of wellness and the benefits of
wellness. If you have not done so, you may find it useful to return to those sections of this workbook and make
some notes to yourself.
In this section, you will conduct an informal assessment of your wellness on all of the factors of the Indivisible
Self Model. Studying this information and responding to the questions below will help you understand more about
your wellness choices. Once you have completed your assessments, and taken time to reflect on the meaning of
your scores, you will be ready to begin developing a personal wellness plan to increase your wellness and help
you live life more fully.
What's most important to you?
The Indivisible Self Wellness Model shows how you function in relation to forces both within yourself and in the
world around you. Both environmental and societal forces can affect your wellness. These forces exist outside of
you and often are not under your direct control. In contrast, the model lists major components of wellness that
you can control through your personal lifestyle choices. These include:
● the Creative Self

● the Coping Self
● the Social Self
● the Essential Self
● the Physical Self
Healthy persons are able to make choices

that enhance their wellness in each of these areas.
As you think about each of these areas, which ones are most important to you? Before you read any further,
take a few moments to think about what you value most in life.
Think about and write down answers as you ask yourself the following questions:
What are the most important aspects of wellness to me right now? What makes each one important? (Add a
blank sheet if you need more room.)
Have these always been the most important aspects of wellness to me? What has changed in my priorities?
When? Why?
What aspects of wellness would I like to be more important in my life?
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How well are you today?
Take a moment to think about your personal wellness. If you completed the Five Factor Wellness Inventory, it is
important to take time to reflect before you look at your scores. If you did not take the inventory, thinking about
your personal wellness will help you decide how to respond to the questions below. In the following pages, each
component of the Indivisible Self is listed. For each component, review the definition given earlier and think about
how it applies to you in your daily life. Additional information about each wellness component is provided to help
you better understand what each means in your life. As you reflect on your personal wellness in relation to each
component, you will be asked to make two self-report assessments:
● First, rate your perception of your overall wellness on a scale from 1 to 10 (1 being very low and 10
very high). Although your feelings about your wellness may change from day to day or week to week
depending upon your activities, in this assessment you are asked to evaluate your wellness in
general, perhaps over the past three months. Circle the number that best represents your overall
wellness in that area.
● Second, think about your level of satisfaction with your wellness in that area. Then, using the second
rating scale, circle your level of satisfaction with your wellness.
Some people report mid to low levels of wellness in an area, and also report that they are quite content with their
score at this point in time and have no desire for change. On the other hand, you might rate yourself as being
high in a wellness area but not satisfied yet with how well you are. Your honest evaluations will help you in
developing your personal wellness plan.
Total (Overall) Wellness
Circle the number below on the wellness continuum which best reflects your feelings about your overall
wellness right now. As you think about your wellness, note that the wellness continuum has a low point called
“illness” or “worseness,” and a high point called “wellness.” The midpoint of the continuum, “health”, refers to the
absence of disease or illness, yet at the same time the absence of positive well-being or joy in living.
Think in terms of high level wellness, feeling an optimum sense of health, well-being, and energy in each
component of the wheel. If high level wellness is a “10”, where are you today in your overall wellness?
Illness Health Wellness

1 2 3 4 5 6 7 8 9 10
How satisfied are you with the rating?
Very Dissatisfied Satisfied Very Satisfied

1 2 3 4 5 6 7 8 9 10
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The Creative Self
The Creative Self includes those strategies by which we uniquely address the joys and challenges of being alive
and sustaining life. Our thinking, feelings, and interpretations of life experiences have everything to do with our
capacity to develop and grow across the life span. Therefore, the Creative Self is in a constant state of
processing, capable of changing thoughts, feelings, and behaviors in response to life demands.
Creative Self
Overall Wellness 1 2 3 4 5 6 7 8 9 10
Satisfaction 1 2 3 4 5 6 7 8 9 10
Thinking. Thinking is necessary for healthy brain functioning and quality of life across the lifespan. This is a
prime example of what we mean by “use it or lose it”. People who solve problems effectively have lower anxiety
and depression, and better mental health. Creativity is a universal characteristic of self-actualizing people, all of
whom demonstrate originality, a special kind of creativeness, inventiveness, and problem-solving ability.
Thinking
Satisfaction 1 2 3 4 5 6 7 8 9 10
Emotions. People who are spontaneous in their behavior and emotions are able to experience a range of both
positive and negative feelings: anger, anxiety, fear, sadness, guilt, shame, disgust, interest/excitement,
love/compassion, happiness/joy. They have the freedom of children in expressing themselves. Because they
express their emotions appropriately, they experience more positive relationships with others.
Emotions
Satisfaction 1 2 3 4 5 6 7 8 9 10
Control. People experience positive outcomes when they perceive themselves as having an impact on what
happens to them. Conversely, we experience negative outcomes such as depression when we perceive a lack of
personal control. Perceived control is associated with emotional well-being, successful coping with stress, better
physical health, and better mental health over the lifespan.
Control
Satisfaction 1 2 3 4 5 6 7 8 9 10
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Work. Work is a major life task for everyone. The term “work” is more inclusive than paid employment, however.
Children “work” at play to master their environment. Older persons contribute to the well-being of others through
a variety of volunteer and personal services that require “working”, which may involve service to others without
pay or expectation of gain. Work, however, can and often does involve compensation for services. Work
satisfaction includes feelings of challenge, financial reward, coworker relations, and working conditions. It is one
of the best predictors of both longevity and perceived quality of life. Work satisfaction includes feeling that our
skills are used appropriately, that our ideas in the workplace are valued by others, feeling that we have both the
time and resources to achieve what is expected of us, feeling valued by other people in our workplace, and
receiving recognition, including pay, equal to the work we do.
Work
Satisfaction 1 2 3 4 5 6 7 8 9 10
Positive Humor. Positive humor includes both recognition and appreciation of humorous events and creation of
humorous situations. Positive humor neither hurts nor is a put down to oneself or others. Quite the opposite,
positive humor releases tension and allows us to gain new insights on life. Humor can enhance intimacy and help
us establish a sense of trust with others. Especially when accompanied by laughter, humor causes the skeletal
muscles to relax, boosts the immune system, increases heart rate, stimulates circulation, oxygenates the blood,
massages the vital organs, aids digestion, and releases chemicals called endorphins into the brain that enhance
a sense of well being. This includes laughing at one’s self, laughing with others (not at others), seeing the
contradictions, oddities, and predicaments of life in an objective yet “funny” way, and learning new ways of coping
as a result of life’s surprises.
Positive Humor
Satisfaction 1 2 3 4 5 6 7 8 9 10
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The Coping Self.
The Coping Self is composed of elements that regulate our responses to life events. When bad things happen,
our Coping Self helps us overcome any negative effects. On the positive side, our Coping Self helps us feel good
about ourselves and find helpful ways to manage the stress in our lives. An important part of stress management
is being able to experience “flow,” which is the ability to become totally absorbed in an activity so that we forget
about time. In fact, when we experience flow, whether it be through reading, gardening, some other free-time
pursuit, or even our work, we have the feeling that time stands still. This feeling helps us not only cope with but
transcend the daily requirements of life. Leisure opens pathways to growth in both creative and spiritual
dimensions.
Coping Self
Satisfaction 1 2 3 4 5 6 7 8 9 10
Realistic Beliefs. Healthy people are able to process information accurately and perceive reality as it is rather
than as they wish it to be. They actively entertain thoughts that help them avoid conflict with others, find solutions
to life’s inevitable predicaments, protect them from harm, achieve worthwhile personal goals, and maintain a
positive emotional balance. People who have realistic beliefs are able to accept themselves as imperfect,
challenge irrational thoughts about “always, never, or should” in relation to self, others and life circumstances.
They can view others and life events from more than one if not multiple perspectives.
Realistic Beliefs
Satisfaction 1 2 3 4 5 6 7 8 9 10
Stress Management. Stress affects both psychological and physiological functioning, and has a specific
depressant effect on immune system functioning. Persons who are stress-resistant experience more positive and
beneficial immune system responses, greater resistance to psychosocial stressors, a more internal locus of
control, more positive mental health, and greater physical health. When we manage stress effectively, we are
able to experience change as positive, regulate our time and energy to maintain balance, set realistic limits, and
be proactive in responding to life events.
Stress Management
Satisfaction 1 2 3 4 5 6 7 8 9 10
Self-Worth. Self-worth is variously defined as self-concept or self-esteem. It means simply acceptance of oneself
both in our gifts and imperfections. It means accepting our bodies, even though they are not perfect. It means
accepting ourselves and having the courage to be imperfect.
Self-Worth
Satisfaction 1 2 3 4 5 6 7 8 9 10
Leisure. Leisure activities, including physical, social, intellectual, volunteer, and creative, have a positive effect
on self-worth and overall wellness. Life satisfaction also is influenced by leisure congruence, or selecting leisure
activities consistent with one’s personality type. This may be best represented by activities through which we lose
track of time, feeling totally immersed in an activity that brings out our innate creativity, talents, and personal
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passions for beauty, life, and creation.
Leisure
Satisfaction 1 2 3 4 5 6 7 8 9 10
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The Social Self
As mentioned earlier, social support has been identified in multiple studies as the strongest predictor of positive
mental health over the lifespan. The mainstay of this support is family, with healthier families providing the most
positive sources of individual wellness. Healthy families can be either biological or families of choice. As adults,
we can choose to create a family-like support system to replace whatever may have been missing in our
biological family.
Social Self
Satisfaction 1 2 3 4 5 6 7 8 9 10
Friendship. We all need frequent, positive interactions with the same persons. In other words, we need a
long-term, stable, and caring support network. There is a strong positive connection between friendship quality
and sense of well-being, including physical as well as mental health. This includes connectedness with others in
non-sexual relationships, having a social support system in times of need or celebration, being able to give
support to others, feeling comfortable with others, and possibly most important, not feeling lonely, alienated, or
neglected.
Friendship
Satisfaction 1 2 3 4 5 6 7 8 9 10
Love. Characteristics of healthy love relationships include the ability to be intimate, trusting, and self-disclosing
with another person and the ability to receive as well as express affection with significant others. The life task of
love necessitates having a family or family-like support system which has the following nine characteristics:
shared coping and problem-solving skills, commitment to the family, good and frequent communication,
encouragement of individuals, regular expression of appreciation, shared religious/spiritual values, social
connectedness, clear roles, and shared interests, values, and significant time together.
Love
Satisfaction 1 2 3 4 5 6 7 8 9 10
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The Essential Self
The Essential Self is just that, essential! The four components of the Essential Self are important ways by which
we make meaning of the world and feel a sense of purpose in life. Spirituality, not religiosity, has positive benefits
for longevity and quality of life. It includes our sense of existential meaning, purpose, and hopefulness toward life.
Our identity as male or female and our cultural identity are filters through which life experiences are seen and
affect our relationships with others, especially others of our same gender or ethnic background. Self-care
includes all of our proactive efforts to live long and live well. Conversely, carelessness, avoidance of health
promoting habits, and general disregard of our well-being are potentially signs of despair or alienation from life’s
opportunities.
Essential Self
Satisfaction 1 2 3 4 5 6 7 8 9 10
Spirituality. Spirituality includes an awareness of a being or force that transcends the material aspects of life and
gives a deep sense of wholeness or connectedness to the universe. For many, this will be equated with meaning.
Spirituality is associated with hope, optimism, seeking meaning and purpose in life, and practices that express
these through prayer, meditation, and worship. Spirituality is a broad concept representing personal beliefs and
values. In contrast, but extremely important to many people is religiosity, a narrower concept that refers to
institutional beliefs and behaviors. Religious affiliation is a public matter, often expressed through group religious
participation, while spirituality is more of a private issue which may or may not be expressed publicly. Recent
studies suggest that there is a significant, positive relationship between spirituality, of which religion is only one
part, mental health, physical health, life satisfaction, and wellness.
Spirituality
Satisfaction 1 2 3 4 5 6 7 8 9 10
Self-Care. Self-care relates to concern and attention to one’s well-being in all of its dimensions. Choosing to
develop safety habits, including pursuing preventive medical and dental care, getting enough sleep, and avoiding
harmful substances including those in the environment, improves our quality of life and increases our longevity.
Failure to engage in these preventive health habits leads to declines in physical functioning and increased
mortality.
Self-Care
Satisfaction 1 2 3 4 5 6 7 8 9 10
Gender Identity. Gender Identity relates to satisfaction with and feeling supported in one's gender, as well as the
ability to be androgynous.
Gender Identity
Satisfaction 1 2 3 4 5 6 7 8 9 10
22
Cultural Identity. Culture may be broadly defined as the shared reality of a particular group of people. It includes
racial identity, acculturation, and an appreciation for the unique aspects of one’s culture. Cultural identity affects
self-perceived health and wellness since concepts of health differ according to culture. Feelings of satisfaction
with one’s cultural heritage, feeling supported and valued in relationships with persons of one’s own and others’
cultures, and being competent to respond appropriately to culture-related stressors in life are characteristics of
those who have a positive cultural identity.
Cultural Identity
Satisfaction 1 2 3 4 5 6 7 8 9 10
The Physical Self
The two components of the Physical Self, nutrition and exercise, are widely promoted and, unfortunately, often
over-emphasized to the exclusion of other components of holistic well-being. The research evidence is
compelling with regard to the importance of nutrition and exercise for living long and well. Not surprisingly,
preliminary data suggest that “survivors,” i.e., individuals who live longest, attend to both exercise and
diet/nutrition.
Physical Self
Satisfaction 1 2 3 4 5 6 7 8 9 10
Nutrition. There is a clear relationship between what we eat and our health, moods, performance, and longevity.
The eating and drinking habits of Americans have been implicated in 6 of the 10 leading causes of death,
including the fact that more than one in every two Americans is considered to be overweight. Eating breakfast
regularly, eating a variety of the food groups recommended, maintaining one’s ideal weight, and drinking water in
sufficient quantity each day are basic rules of thumb corroborated by research findings on healthy diets.
Nutrition
Satisfaction 1 2 3 4 5 6 7 8 9 10
Exercise. Regular physical activity is essential in the prevention of disease and enhancement of health as well
as for healthy aging. Exercise increases strength as well as self-confidence and self-esteem. Stretching,
exercising for 20-30 minutes a week, and generally leading a physically active life are beneficial beyond what the
effort seems to require.
Exercise
Satisfaction 1 2 3 4 5 6 7 8 9 10
23
Take a few moments to examine your ratings.
What areas of wellness did you rate highest? How did your satisfaction ratings compare to your wellness ratings?
What does this mean to you?
What areas of wellness did you rate lowest? How did your satisfaction ratings compare to your wellness ratings?
What does this mean to you?
24
Your Scores on the Five Factor Wellness Inventory
If you took the Five Factor Wellness Inventory, now would be a good time to look at your scores. Each score is
based on the highest possible score being 100 and the lowest being 25. Naturally, a scale score of 100 does not
mean that additional enhancement is not possible – or needed – due to the limitations of self-assessment! Norm
scores provide a reference point for determining what is average – what, in general, a “normal” or average
person would score. However, what is “normal” is not always what is healthy or well. For example 1/3 of
American adults are overweight, and 1/3 are obese. To be “average” in this context is not a good thing! As a
consequence, comparing yourself to a norm group for wellness can be a risky thing to do. If your scores are at
the norm, or average, this may not be a good thing! The authors have resisted providing norm scores for the
wellness instruments. Rather, we encourage all to seek high level wellness, which we would define as 90
or better on any particular scale.
Whenever you take a formal assessment such as the 5F-Wel,

your scores can be inaccurate.
Some of the reasons your scores may not be accurate are:
● You may have felt different on the day you took the inventory than you do today. So, you might
answer differently if you took the test again.
● The words on the wellness assessment instrument may have a different meaning for you than for
other persons who may take this inventory.
● There may have been words on the wellness assessment instrument which were unfamiliar to you.
● There may have been items on the wellness assessment instrument which were not relevant to you.
● The items on the wellness assessment instrument may not reflect your unique life circumstances
and choices.
● You may develop or have developed personal practices not listed on the wellness assessment
instrument which would enhance not only your scores but the quality and longevity of your life, if
they were among those practices included in the inventory. Any inventory can only provide a sample
of the possible wellness practices in a given area.
● When you took the wellness assessment instrument, you may have been distracted by something in
your environment, such as noise or other people.
● The most important thing about your scores is how you interpret them. So, let’s begin to determine
what your scores mean to you.
25
Review your wellness scores and profile, then answer these questions:
How do you feel about your scores?
How would you interpret your scores?
As you look at your profile, are there high or low scores which surprise you? Are you surprised pleasantly or
otherwise? Write down these scores and your reactions.
Select one, two, or three scores that are most important or surprising to you now. List each score area and why it
is important or surprising to you now.
Wellness is a process of making healthy choices and developing an optimal lifestyle.

You can improve your wellness by taking small steps and starting today.
To improve your wellness, you need to develop a personal wellness plan.
This plan includes both short and long-term goals.
Think ahead one, two, three, or five years. What are some wellness goals that you would like to achieve?
Identify one or two areas that you would like to target for improvement. What can you do about these now?
Remember that changes in one area will stimulate changes in other areas. Pick an area for change in which
you feel interested. Pick an area in which you really want to change. Give it some thought and prepare yourself:
get "psyched up" to change. Find social support for your change (or obtain resources such as professional help).
Have fun and keep in mind that wellness is a process and a target to aim for, and you are in charge! Before you
finalize your plan, there is one other thing you need to think about, and that is…how ready are you to change?
26
James Prochaska and his colleagues at the University of Rhode Island studied persons who successfully
stopped smoking without outside intervention. They conducted interviews with over 200 former smokers who quit
on their own. In each case, they observed a universal, invariant sequence of stages through which all of these
individuals progressed to achieve the goal of quitting smoking. Analysis of these stages combined with efforts to
promote change through therapeutic counseling and psychology interventions led to the development of a model
depicting five stages of change.
The importance of the stages of change model for wellness is this: if you accurately assess your stage of change,
you will be more likely to succeed in your efforts to change. If you assess how ready you are to be more well, you
can choose strategies for your wellness plan that will make success much more likely to occur.
Change is hard!
To change successfully requires concerted, consistent effort,

conscious decision-making, and intentional behavior.
Change requires daily attention, sometimes moment to moment, and

the creation of a new image of yourself.
Six Stages of Change
Precontemplation. Precontemplation represents the first stage in the process of change. In this stage,
individuals are either unaware of a need to change or are unwilling or resistant to change. They are often not
aware that they have a problem, may be unaware of the consequences of their behavior or problem, and lack
information about their behavior that might raise their awareness of a need to change. If you never thought about
a wellness area until you saw a low score and realized that in fact this could be important, you were probably in
precontemplation. We say “were” because now that you know you have an area in which you are not as well as
you could be, you are in the next stage of the change model.
If you know someone who is in precontemplation for their own area of change, then you know that they really are
not aware of a need for change. They may be unresponsive to simply being told what you observe, and
sometimes a professional helper may be needed. But this workbook is about changing yourself, not someone
else. You have already learned that information can help you move from precontemplation to contemplation, but
only if you decide that change is desirable in at least some ways.
27
Contemplation. The move to contemplation from precontemplation occurs when you become aware of the need
for or desirability of change. Movement to this stage is not equivalent to a commitment to change; rather, during
this stage you think about or contemplate change. The hallmark of this stage is an intention to change within six
months. This is a time for thinking about change and weighing the pros and cons of change. For successful
change to occur, the balance has to shift so that the pros for changing are stronger than the cons against
changing.
People who try to change and fail, or who think about the pros and cons of change and fail to make a decision to
change, may become chronic contemplators. These individuals think about change and express a desire to
change, but they lack the motivation to implement a successful change process. Often their attempts at change
were begun without attention to stages and resources, and fear of failure may become an important feeling that
keeps them stuck in the contemplation stage. Chronic contemplation is much more difficult to change than
contemplation alone, as it requires a change in belief systems and one’s definition of self. A helping relationship
with a professional counselor may be required for chronic contemplators to change successfully.
In general, once our consciousness has been raised about the possibility or need for change, we need some
information. We need to know more about our area of change. What does it mean? What are the benefits of
changing in a positive direction? What will it cost us? What will we lose if we change successfully? As we learn
more about our change area, we can move towards a firm decision to change. During this stage we also will
assess our resources for change and determine what else we need to change successfully.
Preparation. The preparation stage of change is easily identified when we indicate our intent to change within
the next 30 days. At this point we are developing a plan of action and making a commitment to a change process.
Many people are tempted to jump directly from contemplation, having become aware of a problem, to action, or
concrete efforts to change the problem. The preparation stage is an important one for researching and choosing
change strategies before commitment to a plan. We can solidify our commitment to change by telling other
people about our intentions, and by asking them to encourage us in our change process.
Action. In the action stage, we are clearly and concretely working to change! Behavior change occurs during this
stage. Vigilance is also required, as relapse is an ever-present possibility. To change a behavior or habit
successfully, we need to practice our new behavior for a minimum of six months. We need constant reminders to
help keep us aware of what we are trying to accomplish. We need to continue to remind ourselves of our desire
to change, and reward ourselves for our accomplishments.
Maintenance. The maintenance stage occurs sometime after action has begun, at least 6 months later. Once
having maintained a behavior for 6 months, we can exit the process of change. Relapse prevention is especially
important at this point, but we can usually relax our vigilance as we will have new, healthier habits to replace the
behaviors we decided to change.
Termination. Termination is the final stage of the change process. At this stage the new behavior is totally
integrated into our lifestyle and we are free of temptations to relapse. At this point we have a new self-image, a
new sense of self-efficacy, and a healthier lifestyle.
Think about a change you have made in some area of your life. Describe that change. Reflect on the stages
of change and note which stages you experienced.
This example shows that you are a successful self-changer! Knowing this is important for your wellness plans, as
once you have changed successfully, later changes are indeed easier!
28
In this section, you will use your scores on your formal or informal wellness assessments to begin to develop your
personal wellness plan. This plan can be in one, two, or more aspects of wellness, though only two aspects are
recommended initially. Remember that the components of wellness are interactive. Change in any one area will
contribute to change in other areas. Wellness choices are self-empowering. Each choice you make for greater
wellness will make the next choice easier!
If you completed the Five Factor Wellness Inventory, the following worksheets will help you understand and make
meaning of your scores. If you completed the self assessments earlier, you can use your self-ratings as you
complete the worksheets. Each of the components of the wellness model is included in the profiles and your self
assessments. In the next section, you will find worksheets for each component to help you examine your
wellness, determine your wellness resources, and develop a plan to change your habits and increase your
wellness.
Following the development of your profile, your wellness in the various components of the model will be
examined individually. For each area, you will be asked to reflect on:
● the meaning of that area of wellness to you

● your satisfaction with your present state of wellness in that area
● your goals and objectives for enhancing your wellness in that specific area
● your personal assets and barriers to achieving your goals
● your personal resources for achieving greater wellness
● your methods and strategies for achieving greater wellness
● how you will reward yourself for reaching your wellness goals and subgoals, and how you will
encourage yourself to maintain your wellness behaviors
A variety of resources are suggested to assist you in enhancing your wellness in each area. These suggestions
are found throughout this workbook and are intended to enhance your knowledge of the various components of
wellness and to assist you in achieving greater wellness. Books and articles specific to each area of wellness are
listed. You may find these resources useful to enhance your knowledge of a particular area of wellness and to
develop a better understanding of how to increase your wellness in that area. You will be encouraged to add your
own suggestions for resources to expand the usefulness of this workbook.
29
Complete one worksheet for each aspect of wellness you would like to change or improve. Each
worksheet will provide a definition of the score, or the dimension of wellness, then:
● ask that you rate the extent of your satisfaction with your score
● help you assess your readiness for change in that area
● request that you evaluate your personal wellness assets, or strengths, and limitations as related to
that dimension of wellness
● develop goals and objectives for maintaining or enhancing your wellness in that area
● list the resources you plan to use in reaching your goals
● list additional resources you need to acquire to reach your goals
● encourage you to list the rewards you will give yourself when you achieve your goals
● suggest tips for activities which can help enhance your wellness
30
● Thinking
● Emotions
● Control
● Work
● Positive Humor
31
Personal Wellness Plan Worksheet: Thinking
Wellness involves mental stimulation. Over the course of the lifespan, the adage “if you don’t use it, you’re going
to lose it” is equally true for mental and physical abilities. The need to know, the need to learn, the need to
organize, curiosity, and a sense of wonder are intrinsic qualities that help us remain well. People who are well are
able to solve problems effectively. They gather information, study their choices, and evaluate possible outcomes
before taking action. Wellness also includes creativity, a quality that everyone possesses. Each time we solve a
problem we express our ability to be creative. Some people are creative in terms of art and music, others in terms
of their mechanical or reasoning ability.
Scores on the FF-WEL range from 25 to 100.
Your Thinking score (intellectual stimulation, problem solving and creativity) on the FF-WEL was: 85
Circle the number on the scale below which reflects the extent to which you are satisfied with your Thinking
score:
Very Satisfied Very

Dissatisfied Satisfied
1 2 3 4 5 6 7 8 9 10
Think about how ready you are to make changes concerning your intellectual stimulation, problem-solving and
creativity, or thinking wellness. Circle the number in the first column which best reflects your current thought
about change in this area. In the timeline column, note when you were (or are) in each stage of change and when
you expect to be in later stages.
Timeline for Stage
1. I have not thought about changing this at all.

2. I would like to change; I have thought about it some.
3. I am thinking about changing; I have thought about it a lot.
4. I am actively trying to change right now.
5. I have changed in this area, deliberately; I need to work on
maintaining the changes I have made.
6. I have made all the changes in this area I want to make
right now; there is no problem for me in this area.
What are your personal strengths and limitations relative to your thinking wellness?
Strengths:
Limitations:
32
Wellness Plan for Thinking
Goals:
Methods:
Resources – what I have:
Resources – what I need:
Rewards: How will I reward myself for achieving my goals?
33
Tips for Improving Your Thinking: Intellectual Stimulation and Problem-Solving
● Play games that involve problem-solving, challenge, and fun like chess, checkers, and card games.
● Take a class to develop your creative and artistic side through art, music, dance, or drama.
● Take a class, read literature, or watch television programming about history, sciences, or
anthropology to learn a different world view.
● Study decision-making strategies, methods, and techniques about subjects of interest to you like
real estate, landscaping, etc.
● Think of an interest you have always wanted to pursue and learn about it through clubs, classes,
library, or the internet.
● Challenge yourself by learning a new game, hobby, language, etc.
● Have a friendly discussion with someone whose ideas differ from your own on a topic of mutual
interest but without the need to change their mind.
● As a mental exercise, make the strongest possible argument for a position opposing your own on a
topic of interest to you.
● When it comes to problem-solving, more effort/intensity doesn’t necessarily produce more significant
results. Sometimes we each need to let the mind relax in a “free thinking” mode to function
effectively. Put aside the problem for awhile. Go to bed for the evening and keep pencil and paper
handy. You might wake up with a solution during the night!
● Rent “how-to” tapes from the public library for fix-it projects around the house.
● Get a subscription to a newspaper, journal, or magazine that goes beyond local news or current
events.
● Talk with a counselor about ways to be a better problem solver.
● Use your internet search engine to find sites like www.thinking.net that will help you increase your
capacity to think in new ways.
● List below additional ways to increase your thinking wellness:
34
Personal Wellness Plan Worksheet: Emotions
Wellness in the area of emotions includes having an awareness of one's own feelings and being able to express
them appropriately. Managing one’s emotions in a positive way enables individuals to use negative emotions
such as anger, fear (anxiety), sadness, shame, and guilt for protecting the self and enhancing everyday
functioning. Allowing the expression of positive emotions such as interest/excitement and joy enhances overall
well-being. People who are able to express both their positive and negative emotions appropriately are able to
cope with negative emotional states before they become chronic, e.g., anger that is harbored, denied, or deeply
suppressed affects one’s outlook on life. Those who experience emotional wellness are able to give love and
affection to others and to receive love in ways that are nurturing.
Your Emotion score on the FF-WEL was: 68.8
Circle the number on the scale below which reflects the extent to which you are satisfied with your score on
emotional awareness and responsiveness:
Very Satisfied Very

1 2 3 4 5 6 7 8 9 10
Think about how ready you are to make changes concerning your emotional wellness. Circle the number in the
first column which best reflects your current thought about change in this area. In the timeline column, note when
you were (or are) in each stage of change and when you expect to be in later stages.
Timeline for Stage

What are your personal strengths and limitations relative to your emotional awareness and responsiveness?
Strengths:
Limitations:
35
Wellness Plan for Emotions
Goals:
Methods:
36
Tips for Improving the Experiencing of Your Emotions
● Instead of trying to re-arrange your social or leisure schedule to accommodate all of your other
responsibilities, consider re-arranging some of your responsibilities to accommodate doing some
activities today or this week that free you to experience your curiosity, pleasures, and talents.
● Express affection, appreciation, and love to those who are closest and most special in your life.
● Children and pets often express their emotions freely. Make time with them and they will show you
how easily they do share their feelings and help you share yours as well.
● Spend a few minutes reflecting on a joyful memory possibly as a young child, with a friend or a
family member.
● Make a “gratitude” list of joyful memories to refer to when you are feeling happy or sad.
● Keep a file of positive notes from others.
● Keep a file of positive affirmations and pick one a day to read.
● Get a copy of The emotional freedom workbook by S. Arterburn and C. Neal (1997, published by
Thomas Nelson in Atlanta). Practice the exercises in the book to improve your emotions wellness.
● Think about the emotions you have trouble expressing. Visit the self-help section of your bookstore
to find resources to help you change.
● Use your internet search engine to find sites to learn more about emotional intelligence and visit
sites such as www.helpguide.org/articles/emotional-health/emotional-intelligence-eq.htm
● Study a list of feeling words such as that found at http://eqi.org/fw.htm. How many of these feelings
do you understand and can you experience freely?
● Get a personal report for the Social Skills Inventory from Mind Garden, Inc.
www.mindgarden.com/144-social-skills-inventory
● List below some additional ways to increase your emotional wellness:
37
Personal Wellness Plan Worksheet: Control
Sense of control refers to how much you feel in charge of your life and the things that happen to you. Beliefs
about personal control include feelings of confidence, competence, and mastery. Life seems manageable when
we feel a sense of control over the events that influence and affect us. Persons with a strong sense of control
believe that their life is in their own hands, but that which appears to be beyond their control is left to time, life
events, a higher power, or others to handle. For the most part, persons with a high sense of control are able to
manage life events and determine their own destiny, but within realistic possibilities. They believe that they can
usually achieve the goals they set for themselves. When confronted with a decision or challenge, they are able to
say with confidence "I THINK I CAN!"
Your Control score on the FF-WEL was: 91.7
Circle the number on the scale below which reflects the extent to which you are satisfied with your sense of
control score:
Very Satisfied Very

1 2 3 4 5 6 7 8 9 10
Think about how ready you are to make changes concerning your control wellness. Circle the number in the first
column which best reflects your current thought about change in this area. In the timeline column, note when you
were (or are) in each stage of change and when you expect to be in later stages.
Timeline for Stage

What are your personal strengths and limitations relative to your sense of control?
Strengths:
Limitations:
38
Wellness Plan for Control
Goals:
Methods:
39
Tips for Increasing Your Sense of Control
● Make a list of daily events and activities in your life over which you exercise control (such as when I
eat meals, when I go to sleep, what I read, what I listen to for relaxation, etc.). Read over this list and
think about how many choices you make in your daily life. Are there other choices that you could be
making but have not so far? List two or three. How and when might you claim your own sense of
control in these areas?
● Begin to experiment with the small things in life that you take for granted to determine how much
control you really might have. Here are some examples of things you can do for one day:
■ Consciously and deliberately put your shoes on the opposite foot than what you do normally.
■ Break tasks you normally do in one sitting into two or more – for example, if you do all of your
laundry at once, practice doing one load a day for several days.
■ Take a shower in the night time rather than in the morning.
■ Floss your teeth in the opposite direction from which you usually start.
■ What other things do you normally do that you could choose to do differently?
● Talk with a counselor about ways to increase your experience of self-control.
● Join a support group of persons who want to increase their control over their anger, shyness, or lack
of assertiveness.
● Use your internet search engine to find sites like http://en.wikipedia.org/wiki/Locus_of_control that
help you learn more about your sense of control, or locus of control.
● Take a web-based assessment such as Rotter’s Locus of Control Survey to evaluate further what
your sense of control means (www.psych.uncc.edu/pagoolka/LocusofControl-intro.html).
● List below other things you can do to increase your sense of control:
40
Personal Wellness Plan Worksheet: Work
Work is a fundamental life task that provides economic, psychological, and social benefits to enhance the
well-being of oneself and others. This includes not only gainful employment but also childrearing, homemaking,
volunteer services, educational endeavors, and other activities that engage individuals in activities meaningful to
themselves and beneficial to others. Having job satisfaction, minimally adequate financial security, manageable
job-related stress, and satisfactory relationships with others on the job are aspects of work satisfaction. Persons
who are retired should recognize that work wellness refers to any activity that makes one feel productive and
useful. For younger persons, this includes schoolwork; for older persons it may include volunteer work or civic
positions.
Your Work score on the FF-WEL was: 80
Circle the number on the scale below which reflects the extent to which you are satisfied with your Work score:
Very Satisfied Very

1 2 3 4 5 6 7 8 9 10
Think about how ready you are to make changes concerning your work wellness. Circle the number in the first
Timeline for Stage

What are your personal strengths and limitations relative to your work wellness?
Strengths:
Limitations:
41
Wellness Plan for Work
Goals:
Methods:
42
Tips for Increasing Your Work Wellness
Work can be a powerful source of encouragement and contribution to self and others. The following are thoughts
to help you appreciate this source in your life.
● Whether you work principally at home, school, or in paid employment, list attributes and values that
you hold which help you to do what you do well.
● Do you know others whom you admire because of the people they are and the things that they do?
Make a list of these people and what you admire about them. Then, think about how similar you are
to each of these people.
● What are some of the things you like most about your work?
● List some things you can do to enhance your enjoyment of your work.
● Use your internet search engine to find sites related to work and work satisfaction. An example is
http://www.apa.org/monitor/2013/12/job-satisfaction.aspx.
● Take an assessment of your job satisfaction using an on-line survey such as the Areas of Worklife
Survey at http://www.mindgarden.com/110-hoffman-vocational-values-scale. What are some things
you can do to improve your work satisfaction?
● List below other things you can do to increase your sense of control:
43
Personal Wellness Plan Worksheet: Positive Humor
Humor, particularly when it is accompanied by laughter, promotes physiological, psychological, and social
change. It creates an open flexibility for problem-solving, reduces defensiveness, and improves communication
while neutralizing stress. Having positive humor means you can laugh at your own mistakes and the unexpected
things that happen to you. You laugh with others rather than at them, being sensitive to their self-esteem. You
can be playful even when engaging in serious tasks. Humorous situations are sought in media such as cartoons,
comedies, and the comics. Playful and humorous exchanges are frequently a part of our interactions with others.
Life events from your own experiences and from the daily news can be seen in a humorous light. On the other
hand, humor that is at the expense of other people is viewed as negative humor, and it does not contribute to
your wellness (nor the wellness of others).
Your Positive Humor score on the FF-WEL was: 81.3
Circle the number on the scale below which reflects the extent to which you are satisfied with your Positive
Humor score:
Very Satisfied Very

1 2 3 4 5 6 7 8 9 10
Think about how ready you are to make changes concerning your positive humor wellness. Circle the number in
the first column which best reflects your current thought about change in this area. In the timeline column, note
when you were (or are) in each stage of change and when you expect to be in later stages.
Timeline for Stage
1. I have not thought about changing this at all

What are your personal strengths and limitations relative to your work sense of humor?
Strengths:
Limitations:
44
Wellness Plan for Positive Humor
Goals:
Methods:
45
Tips for Increasing Your Positive Humor
● Make time to watch funny movies or read stories that help you laugh.
● Check out humorous recordings from the library and listen to them while driving or exercising.
● Read books by good humorists.
● Look for the absurd in everyday life.
● Associate with someone who has a positive sense of humor and makes you laugh.
● Buy a humorous calendar, preferably the kind with a different saying/message for each day. Read
the calendar each morning and recall the joke or humor later in the day.
● Pay attention to all of the funny things that your pets do. They do not mind if you laugh with them.
● Make humor a family affair! You may know every silly childhood joke or song by heart, but your
appreciative laughter encourages a child to find humor in other situations and builds self-esteem.
Children can enjoy verbal and visual humor. Make “faces” with them! Tell funny stories! Model the
kind of family humor that demonstrates respect for others while finding humor in everyday situations.
● Practice getting a laugh out of predicaments that you created by oversight or miscuing yourself,
(e.g., trying to put a shoe on the wrong foot, or saying something nonsensical when you know what
it is you were trying to say).
● Keep a joke of the week or funny cartoon on your refrigerator or in a room where others will see it.
See if others will join in by adding one of their own periodically.
● Buy a joke book and practice telling some jokes out of it.
● Practice seeing humor in a stressful, tense, or angry situation. The proper use of humor is so
unexpected that it can quickly change the dynamics and offer an instant way to release built-up
pressure and emotion.
● Subscribe yourself to an internet joke-a-day email service.
● Use your internet search engine to find sites such as
https://en.wikipedia.org/wiki/Humor_(positive_psychology) which provide affirmations for positive
humor.
● List some other things you can do to increase your positive humor:
46
● Leisure
● Stress Management
● Self-Worth
● Realistic Beliefs
47
Personal Wellness Plan Worksheet: Leisure
Leisure refers to those things we choose to do in our non-work time. Our wellness in this area reflects how
satisfied we are with our leisure activities and how positive we feel about our free time. Valuing leisure in a
positive manner is important for wellness. Play time for recreation and leisure activities can provide many of the
same psychological and social benefits as a meaningful job. Additionally, leisure activities provide for rest and
renewal. Having a balance between work and leisure is also important. Leisure wellness includes having at least
one activity in which “I lose myself and time stands still”, and in which I experience a sense of “flow”.
Your Leisure score (intellectual stimulation, problem-solving and creativity) onn the FF-WEL was: 75
Circle the number on the scale below which reflects the extent to which you are satisfied with your Leisure score:
Very Satisfied Very

1 2 3 4 5 6 7 8 9 10
Think about how ready you are to make changes concerning your leisure wellness. Circle the number in the first
Timeline for Stage

What are your personal strengths and limitations relative to your leisure wellness?
Strengths:
Limitations:
48
Wellness Plan for Leisure
Goals:
Methods:
49
Tips for Increasing Your Leisure Wellness
● Leisure involves an activity in which you can “lose yourself” and “time stands still.” Think for a
moment about times when this has happened for you. You looked at the clock, and possibly hours
had passed! Reading an interesting book, listening to a new music recording, painting a room,
gardening, or visiting with a dear friend could be these types of “flow” activities for you. Make a list of
these times and activities.
● Make a list of leisure activities for which you seem not to have time. Then, make time for one each
week.
● Are your other responsibilities taking away from your list of leisure activities? Chart out the time you
spend in your various responsibilities. Are there times during the week when you could better
balance work and leisure? This is your chance to rearrange your schedule and still meet your
responsibilities. If you say, “no,” i.e., there is no time for leisure, seek the assistance of a friend or
counselor who can help you challenge your assumptions about how well and how much you must
do to be “responsible” or “good” as a parent, spouse, partner, etc.
● Set aside two or more times of the week to do something you enjoy. Let everyone know that this
time is very important and you’ll be unavailable until you are finished (gardening, reading, taking a
class or internet lesson, etc).
● For some people, having someone with whom to share leisure time is very helpful if not necessary.
Such people find others of like interest and that becomes a part of the activity.
● Use your internet search engine to find sites on leisure such as the list of leisure activities at
www.findfriendsforfun.com/activities, that can help you learn more about leisure activities you might
enjoy.
● What are some other tips you can think of for improving your wellness in your leisure? Write
them below:
50
Personal Wellness Plan: Stress Management
Stress is a fact of life. How we cope with stress and change is a highly individual matter. Your score on this scale
reflects how well you believe you are able to cope with the stresses and changes in your own life. Healthy
persons are better able to cope with stress and change. Further, they recognize the early signs of stress
physically, mentally, and emotionally, and take steps to reduce stress before it becomes overwhelming. Being
able to change how we think about things to reduce our stress is an important aspect of stress management.
Your Stress Management score on the FF-WEL was: 81.3
Circle the number on the scale below which reflects the extent to which you are satisfied with your stress coping
ability score:
Very Satisfied Very

1 2 3 4 5 6 7 8 9 10
Think about how ready you are to make changes concerning your stress management wellness. Circle the
number in the first column which best reflects your current thought about change in this area. In the timeline
column, note when you were (or are) in each stage of change and when you expect to be in later stages.
Timeline for Stage

What are your personal strengths and limitations relative to your stress management?
Strengths:
Limitations:
51
Wellness Plan for Stress Management
Goals:
Methods:
52
Tips for Increasing Your Stress Management Wellness
● Stressors can be eliminated or moderated. Some cannot be anticipated, others are daily
occurrences or nearly so. Daily hassles can be significant stressors. Evaluate the daily hassles
which are part of your routines at home and at work. Could some of these be reduced through better
planning, preparation, or delegation? For example, finding a convenient parking place at work may
entail leaving ten minutes earlier for work but it may reduce the stress when traffic is heavier than
normal or your first activity of the day requires being there right on time or even early.
● Ask yourself if your coping strategies are part of the problem creating your stress. Procrastination,
overeating, impulsive responses, etc. may feel good at the time you are stressed, but they prolong
the difficulty of adapting to a stressful situation (and may increase overall stress). Take one such
situation and develop an alternative to how you normally respond, even it is only to stop doing what
you have done before (always the first step to change!). Practice responding in a new way and note
how it affects your feelings of stress.
● Relaxation is a mind and body experience. When the mind focuses on what is pleasurable, the body
responds. Body movement as in Tai Chi, dance, and exercise tends to capitalize on this principle.
Music of your liking can have the same benefit if movement is involved, even “free form” movement.
Identify a mind-body activity to practice at home and/or in a group that you feel would be enjoyable
and help reduce your feelings of stress.
● Music, art, and reading literature such as poems can focus our attention, liberate our talents, and
help us set aside the cares of daily living, at least for a while. Establish a place, time, and materials
or tools (art, pottery, instrument, CD player) to help yourself relax and reduce stress. Enjoy!
● Develop a list of readings/poems that allow you to stop and calm down when you feel stressed.
Have them strategically placed at home and work for you to easily access when needed.
● When stressful situations emotionally upset you, walk away, and breathe deeply. Set priorities (e.g.,
what’s more important, a child who wants to tell you about her day at school or having a work
assignment done before dinner?) Keep your perspective (you may need to change your schedule
when you determine what is most important). Exercise (take a walk). Turn off any noise-producing
equipment such as televisions and turn on soothing music.
● Make a list of things that help you relax, and refer to them when you are feeling stressed.
● If you are alone, sit quietly, eyes closed, body comfortably positioned. Visualize yourself in your
favorite place, free to let all of the tension exit your body, all the cares of the moment gone. Stay
with the vision as long as you need it to help you feel the difference in muscle and mind tension
significantly gone. With practice, moments like this can come quickly, the body responds, and the
stressors are moderated to a manageable size.
● Take 10 minutes a day (at least) to meditate, pray, observe nature’s beauty, and engage in similar
reflective and relaxing moments.
● Find the humor in your own human foibles; create a mental exaggeration of a problem situation so
that you have to laugh at the absurdity of the things that make you crazy!
● Take a class in stress management and relaxation methods, and practice what you learn.
● Talk with a counselor about ways to better manage your stress.
● Use your internet search engine to find sites like
www.mindgarden.com/158-ways-of-coping-questionnaire that help you better understand and
manage the stress in your life.
● Review the stress management fact sheet at the National Institute of Mental Health:
www.nimh.nih.gov/health/publications/stress/index.shtml
● Go to Mind Garden’s website for a workbook on understanding and managing stress:
www.mindgarden.com/153-understanding-managing-your-stress
● What are some other things you can do to increase your stress management wellness?
53
Personal Wellness Plan: Self-Worth
A major part of self-esteem, self-worth is a valuing of the person you are with all your strengths and
imperfections. Included with feelings of worth-while ness are acceptance of one's physical appearance and body
in general. People who feel a sense of self-worth are able to compliment themselves and accept compliments
from others. A genuineness or realness exists in what they communicate to others about themselves. They are
able to say "I AM" in a way that affirms a positive attitude toward who and what they are. They believe in their
own potential.
Your Self-Worth score on the FF-WEL was: 87.5
Circle the number on the scale below which reflects the extent to which you are satisfied with your sense of worth
score:
Very Satisfied Very

1 2 3 4 5 6 7 8 9 10
Think about how ready you are to make changes concerning your self-worth wellness. Circle the number in the
you were (or are) in each stage of change and when you expect to be in later stage
Timeline for Stage

What are your personal strengths and limitations relative to your sense of self-worth?
Strengths:
Limitations:
54
Wellness Plan for Self-Worth
Goals:
Methods:
55
Tips for Increasing Your Self-Worth
● Make a list of personal attributes, talents, and accomplishments that are, without a doubt, true for
you. Briefly prioritize these in the order each of the items contributes to your being uniquely who you
are. Take time to reflect on each of these in their order from least to most important. Imagine how
different you could be without each of these attributes or gifts. How would that make you feel? How
do you feel knowing it is within your means to continue in these ways?
● Make of list of things other people would say they like about you. Reflect on each as though it was
being said about you in a recognition ceremony. How does it make you feel as these things are said
about you by your respected friends, teachers, co-workers?
● Develop a list of positive affirmations that you can read daily to help enhance your self-esteem, e.g.,
I may not be as fast or as precise as others, but I always give my best effort whatever the task.
● Join a self-help group of persons who support and encourage one another in meeting life’s everyday
challenges, e.g., parent study group, teacher consultation groups, optimists’ reading group.
● Develop a wellness plan with a counselor about ways to improve your self-esteem.
● Build your self esteem with an assessment like the Coopersmith Self Esteem Inventory:
www.mindgarden.com/85-coopersmith-self-esteem-inventory
● List below other things you can do to increase your sense of worth:
56
Personal Wellness Plan: Realistic Beliefs
Persons who have realistic beliefs see reality as it is, not as they might want or desire it to be. They recognize
their logical and rational thinking as well as thinking that is distorted or wishful thinking. They are aware of the
"shoulds," "oughts," "do's," and "don'ts" we all impose on ourselves at times, and do not allow these ideas to
keep them from living a happy life. The philosopher Epictetus stated that we disturb ourselves not by the things
that happen in our lives but by what we think about what happens to us. Common unrealistic beliefs include the
belief that "It is important for me to be liked by everybody in order to feel worthwhile", "I must be perfectly
competent in all that I do in order to be perceived as worthwhile," or "My past is of such a bad influence on me
that it is almost impossible for me to change." In short, we burden ourselves with a desire to be perfect, and
would all benefit from having the courage to be imperfect!
Your Realistic Beliefs score on the FF-WEL was: 50
Circle the number on the scale below which reflects the extent to which you are satisfied with your realistic beliefs
score:
Very Satisfied Very

1 2 3 4 5 6 7 8 9 10
Think about how ready you are to make changes concerning your realistic beliefs wellness. Circle the number in
Timeline for Stage

What are your personal strengths and limitations relative to your realistic beliefs?
Strengths:
Limitations:
57
Wellness Plan for Realistic Beliefs
Goals:
Methods:
58
Tips for Improving Your Realistic Beliefs
● Keep a journal of “shoulds,’ “oughts,” “do’s,” and “don’ts” that you say to yourself. Ask how your life,
attitude, and relationships could be different if someone else was responsible for these feelings
instead of you? If they would result in you feeling better, it may be time to develop a wellness plan to
moderate and potentially change these expectations.
● If you are upset, feeling unfairly treated, or misunderstood, ask for a trusted friend, colleague or
counselor’s opinion on your situation.
● Keep a record of every time you say “I have to” or “I must” or “I can’t” or “I need to” or “I am
absolutely sure that” or “always” or “never.” Replace the statements you recorded with statements of
desire, e.g. “I want to…” or “I do not choose to…”..
● Think of at least one irrational thought that you may believe (e.g., "Everything I do must be perfect;
otherwise I am a failure"). Make a list of reasons why this is not true for other people (i.e., they do
not have to be perfect and yet they are not failures. Hint: you must know a few friends like that).
Make a list of the reasons why you must be more perfect than everyone else you know (you should
be smiling now, but if not, you really are too serious and will benefit from a counselor whose
experience and skills can help you address such issues).
● Consider whether you would expect someone else to be able to do what you expect of yourself.
What does this tell you?
● A valuable resource in correcting your unrealistic beliefs is asking for feedback from those who know
and love you. Giving them permission to volunteer their observations about your behavior and
beliefs, as well as eliciting feedback from them is enlightening and can help you overcome your
defenses.
http://psychcentral.com/lib/answer-your-irrational-thoughts/ or
http://psychcentral.com/lib/identifying-irrational-thoughts/ which can help you better understand your
irrational beliefs and how to change them.
● List below some additional ways to improve your realistic beliefs:
59
● Friendship
● Love
60
Personal Wellness Plan: Friendship
Friendship includes all of our social relationships that involve a connection with others either individually or in
community, but do not have a marital, sexual, or familial commitment. Such relationships involve mutual trust,
confidence with our social skills, cooperation, and being nonjudgmental in listening to others. Individually this
means having friends who can be a source of emotional support, give advice when needed, and even material
help occasionally. Other aspects of friendship wellness include initiating conversations with others, being helpful
as a neighbor and community citizen, and being involved in one or more community groups (civic, service,
religious, social, cultural, recreational).
Your Friendship score on the FF-WEL was: 81.3
Circle the number on the scale below which reflects the extent to which you are satisfied with your Friendship
score:
Very Satisfied Very

1 2 3 4 5 6 7 8 9 10
Think about how ready you are to make changes concerning your friendship wellness. Circle the number in the
Timeline for Stage

What are your personal strengths and limitations relative to your friendship?
Strengths:
Limitations:
61
Wellness Plan for Friendship
Goals:
Methods:
62
Tips for Increasing Your Friendship Wellness
● Make a list of people with whom you like to spend time. Note when you last spent time with each
person. Are you satisfied that this is a good balance of friends and time spent together? If not, what
might you do to spend more time with your friends?
● If you have moved or have been too busy to develop friendships, consider joining a church,
community, or social group (e.g., folk dancing, art class) of persons with similar interests. Whether
you tend to be an introvert or extrovert, such groups usually include people just as shy or outgoing
as you. You just have to look around the group and you will know who they are! As an introvert, you
prefer to be invited to discuss matters in common with another individual couple or small group. In
this case, just be sure you are the one to do the inviting! As an extrovert, you do not require any tips!
● There are some excellent books on how to have satisfying friendships. Visit the library or a
bookstore and you will find a rich resource if that is your preferred way of learning. After a little
study, write down all of the qualities that are important to you in a friend. Then think about which of
these qualities you offer others in your friendships. Armed with this information, you just need to step
outside and enjoy the richness of friendship!
● Talk with a counselor about ways to increase your friendship wellness. It is such a positive factor in
good and long health, you will be glad you did!
http://infed.org/mobi/friendship-some-philosophical-and-sociological-themes/ that will help you learn
more about the importance of friendships and how to develop friendships.
● List some other things you can do to increase your friendship wellness:
63
Personal Wellness Plan: Love
Love includes the ability to be intimate, trusting, self-disclosing, cooperative, and long-term in a commitment to at
least one other person. Love wellness may include sexual relations and certainly includes having one’s needs for
physical touch and closeness met. Deep concern exists for the life and the well-being of the one who is loved.
Persons who are well in love have at least one person with whom they can be intimate, trusting, and
self-disclosing; one who listens, is honest, and who does not unfairly judge them. When sexual relationships are
desired, having love wellness means that these relationships are satisfactory. Others aspects of love include
having close relationships with family members; having the desired degree of closeness with men/women in
one's life; being able to love without dominating others as well as avoiding being dominated; and feeling that
close friends or members of the family would rally behind you if necessary. Whether loved ones are seen daily or
occasionally, there is the understanding of an enduring, stable relationship. Ideally such love is inherent in family
relationships but can occur just as readily in non-family relationships regardless of gender.
Your Love score on the FF-WEL was: 81.3
Circle the number on the scale below which reflects the extent to which you are satisfied with your love score:
Very Satisfied Very

1 2 3 4 5 6 7 8 9 10
Think about how ready you are to make changes concerning your love wellness. Circle the number in the first
Timeline for Stage

What are your personal strengths and limitations relative to your love relationships?
Strengths:
Limitations:
64
Wellness Plan for Love
Goals:
Methods:
65
Tips for Increasing Your Love Wellness
● Tell your parent or parents that you love them often. If one or both of your parents is/are deceased,
you can still tell them in your prayers or meditation.
● Feelings of love can fluctuate in any relationship. Remind yourself that love is also a choice, a
conscious intent to bring about growth in a relationship and to desire/encourage the best in another
person. Loving action can lead to loving feelings. In a time of doubt, you may say, “even though …
upset me, we can work through it."
● Love can be playfully expressed. Children delight in a tickle, a hug, a snuggle, or the small physical
gestures that reassure them they are loved.
● Foster love relationships everyday. Send an unexpected card or letter, call a loved one to say “I
miss you today.”
● Plant your love’s favorite flowers and encourage him/her to look for the blooms.
● End every phone call or good bye even for just a few hours with an “I Love You.”
● Leave notes or send cards for no reason – just to reassure your favorite people that you love them.
● Listen to one another’s daily “story” at dinner each night.
● Schedule special times for the whole family to get together for recreation at least once a week.
● Family or partners are a priority. Let your actions show them that they come first.
● Give those you love a hug every morning and night. There’s no better way to start and finish a day!
● Leave an unexpected note to your spouse or partner expressing appreciation for the many things
they do for you and others important to you. You can never say "thank you" enough verbally or in
writing. Practice it often!
● Make a recording for someone with a message from you at the beginning. This is a great gift for an
older adult or other individual who is sick or depressed. It can be music, poetry, reading a story, or
just talking about times spent with them and how special those times were to you.
● Send someone you love a “just because” card to show them you are thinking about them.
● Buy your loved ones a gift (size or cost is not a factor) “just because” to let them know you think of
them, always.
● List some other things you can do to get in touch with your feelings of love (hint: think of times in the
past that you have felt love and loved):
66
● Spirituality
● Gender Identity
● Cultural Identity
● Self-Care
67
Personal Wellness Plan: Spirituality
Spirituality refers to one's personal beliefs that are practiced as part of the recognition that we are more than the
material aspects of mind and body. Included in spirituality are such dimensions as: hope and optimism; worship,
prayer, and meditation, both individually and through organized practices with others; purpose in life; love and
compassion; moral values; and a sense of oneness with the universe or being part of some greater overall plan.
Religion is a part of spirituality, however, spirituality is a broader concept that does not require participation in
formal religious institutions in order for wellness to be experienced.
Your Spirituality score on the FF-WEL was: 100
Circle the number on the scale below which reflects the extent to which you are satisfied with your spirituality
score:
Very Satisfied Very

1 2 3 4 5 6 7 8 9 10
Think about how ready you are to make changes concerning your spiritual wellness. Circle the number in the first
Timeline for Stage

What are your personal strengths and limitations relative to spirituality?
Strengths:
Limitations:
68
Wellness Plan for Spirituality
Goals:
Methods:
69
Tips for Increasing Your Spiritual Wellness
● Attend a religious or spiritual service with others.

● Think about a time or times when you felt a sense of inner peace and harmony, or a sense of
timelessness, or a sense of connectedness to nature. Write down where you were, who you were
with, and what you felt. What was most unique about this experience?
● Read one or more of the books on spirituality (visit your local library or book store for suggestions).
Find a friend to read the same book and discuss it with you.
● Ask someone close to you about their purpose in life and how they define spirituality.
● Let the small things in your life provide uplifting moments. For example, stop and admire a garden in
your neighborhood. Lie in bed a few extra moments and listen to the morning sounds of birds. Hang
a wind chime near a window. Cultivate your powers of observation so that you can be more keenly
aware of your environment and of the people in your life!
● Seek out a spiritual “mentor.” You might plan to study together, to meditate, and to talk about the
spiritual issues which are important to you.
● During a time of crisis or stress, it is helpful to have meaningful verses, meditations, or brief prayers
on 3 x 5 cards and keep them with you. When you need encouragement or a way to refocus your
thoughts, these cards can serve as reminders.
● Consider writing your own spiritual history. Ask about your family’s traditions and beliefs. Do you
have meaningful traditions of your own? What has been important in your own spiritual growth?
● Go to a park or somewhere in nature. Close your eyes. Concentrate on your hearing. Really listen to
all the sounds. Breathe deeply, slowly, and relax, and get closer to nature.
● Find a quiet place where you can pray or meditate daily.
● Discuss your religious and/or spiritual beliefs with your friends, family, or mentor.
● Make a list of your personal assets or blessings that maybe are taken for granted.
● Read books that support and expand your faith beliefs.
● In order to maintain a spirit of hope and optimism, try to reframe a mistake, failure, loss, or
disappointment as an opportunity to learn, to grow, to be compassionate toward others less
fortunate and to empathize more fully with what it is to be human.
● Meditate on beautiful works of art and nature scenes that you find inspirational.
● Spend time with or read about people whose spiritual life you admire.
● Have a small group reading of a book of inspiration and allow each person to share their thoughts.
● Write a prayer of thoughtfulness or thankfulness.
● Seek counsel with a priest, rabbi, minister, or other spiritual mentor to gain a deeper insight into the
meaning of religion or a spiritual journey in your life.
● Use your internet search engine to find sites that help you learn more about spirituality. For
example, visit http://www.beliefnet.com and take the belief-o-matic quiz (
http://www.beliefnet.com/Entertainment/Quizzes/BeliefOMatic.aspx) to learn more about your
beliefs.
● What are some other tips you can think of for improving your spiritual wellness? Write them
below:
70
Personal Wellness Plan: Gender Identity
Gender identity refers to your comfort in being a man or a woman, and to your acceptance of those qualities in
yourself that you see or would like to see in a person of your gender. Your score in this area reflects your
satisfaction with the physical, psychological, and social attributes and roles that you have carved out for yourself
as a male or female. Healthy persons have a positive affiliation with others of their gender and are comfortable
with important personal attributes of others without regard to whether they are male or female.
Your Gender Identity score on the FF-WEL was: 75
Circle the number on the scale below which reflects the extent to which you are satisfied with your Gender
Identity score:
Very Satisfied Very

1 2 3 4 5 6 7 8 9 10
Think about how ready you are to make changes concerning your gender identity wellness. Circle the number in
Timeline for Stage

What are your personal strengths and limitations relative to gender identity?
Strengths:
Limitations:
71
Wellness Plan for Gender Identity
Goals:
Methods:
72
Tips for Increasing Your Gender Identity Wellness
● Talk to older men or women about what it was like to be someone of their gender at various points in
their lifespan.
● Who are your gender role models? Do they represent the attributes you value the most for your
gender?
● Discuss gender-specific issues with groups of people of the same gender. Consider extending this
discussion to include people from the other gender.
● List the attributes about yourself that you like the most. How many of these are values traditionally
associated with your gender? How many of the other gender’s attributes do you believe should be
associated with your gender?
● List the social and emotional limitations you perceive for your gender. How many of these limitations
are imposed by societal and/or cultural beliefs? How many of these are limitations that you believe
cannot be overcome?
● Reading and discussing popular gender-specific books with members of the opposite sex can be
effective and fun ways to heighten our awareness of gender identity and the effects of gender
socialization.
● Make a list of needs you comfortably express to males/females and those needs you find difficult to
express (e.g., help or information on a topic, problem).
● Ask yourself if gender stereotypes interfere with your perceptions of others or of yourself. If so, think
about what you can do to change these beliefs.
● Read the biography of a person of your gender whom you admire greatly.
● Participate in a women’s- or men’s-only organization, prayer circle or garden club – what do you
learn concerning your gender attitudes and behaviors from these experiences?
● Join a support group that is dealing with gender issues.
● Talk to a counselor about your gender issues and gender identity wellness.
● Read more about gender identity on internet sites such as
http://en.wikipedia.org/wiki/Gender_identity.
● What are some other things you can do to increase your gender identity wellness?
73
Personal Wellness Plan: Cultural Identity
Cultural identity reflects the extent to which you are aware and accepting of your unique cultural heritage. For
many healthy individuals, cultural identity is a source of strength and pride. It contributes to a feeling of belonging.
Acceptance of one's ethnic, racial, or cultural heritage and viewing one's cultural reference group as having
desirable beliefs, values, and behaviors are important aspects of cultural identity. Healthy persons also have the
ability to be comfortable interacting with persons who are racially and culturally different from themselves.
Your Cultural Identity score on the FF-WEL was: 83.3
Circle the number on the scale below which reflects the extent to which you are satisfied with your Cultural
Identity score:
Very Satisfied Very

1 2 3 4 5 6 7 8 9 10
Think about how ready you are to make changes concerning your cultural identity wellness. Circle the number in
Timeline for Stage

What are your personal strengths and limitations relative to cultural identity?
Strengths:
Limitations:
74
Wellness Plan for Cultural Identity
Goals:
Methods:
75
Tips for Increasing Your Cultural Identity Wellness
● Talk to older family members about your cultural heritage.

● List some of your cultural beliefs and/or values.
● Ask someone of a different culture to talk about that culture. What are their traditions, values, and
beliefs? How are those beliefs different from your own?
● Consider minority “cultures” of which you may be a member. For example, are you: left-handed, a
contact lens wearer, a member of a minority religion, a student, or a person who grew up in a rural
area? What challenges are or have you been faced with because of these differences?
● Traveling, reading, and developing friendships and relationships with people from other cultures,
races, minorities, and sexual orientations are ongoing sources of increasing cultural awareness and
identity.
● With a small group of friends, discuss the various cultural backgrounds and influences in each
other’s lives.
● Research your culture. Find out what makes your culture unique. Find out any special customs and
traditions of your culture.
● Ask a family elder to tell family history stories. Make a record of that to give to the younger
generation (oral or written).
● Celebrate holidays of your cultural heritage.
● Get recordings of music from your cultural heritage.
● Decorate your house with art from your cultural heritage.
● Organize a family reunion and make celebrating your cultural heritage a part of the reunion.
● Go to a festival that celebrates your cultural heritage.
● Read about your culture in library books.
● Read literature written by people with your heritage.
● Ask your parent and older relatives to share photographs of their childhood with you. Create a family
album of pictures and memorabilia that reflects your family’s heritage.
● Increase your multicultural awareness by participating in community events through the school
system, local churches, cultural arts center, etc. which offer opportunities to learn about and
experience other cultures. Get in touch with your cultural heritage by participating in state or
community activities that bring together people of your cultural background.
● Attend workshops, seminars, or talks on respective ethnic or cultural music, art, literature, or history.
● Travel and visit different cultures.
● Eat at ethnic restaurants (e.g., Spanish, Indian) or cook it!
● Read more about cultural identity on internet sites such as
http://en.wikipedia.org/wiki/Cultural_identity.
● What are some other tips you can think of for improving your wellness in the area of cultural
identity? Write them below:
76
Personal Wellness Plan: Self-Care
Good health and longevity require one to take responsibility for all aspects of well-being. Included are the
self-care and safety habits that are preventive in nature. Such habits include appropriate and timely medical care
when needed. Consultation is made with a physician regarding matters of particular concern to persons your age
and sex, including blood pressure, cholesterol level, triglycerides, and blood sugar. Other preventive and safety
habits include limiting the use of prescription drugs and avoiding all illegal drugs; seeking consultation for a
serious mental or emotional condition; when possible, choosing an environment relatively free of pollution;
protecting oneself from the harmful rays of the sun. Abstain from the use of alcohol or limit intake to no more than
two drinks per day. Regular adequate sleep (6 to 8 hours for most persons) should be practiced.
Your Self Care score on the FF-WEL was: 81.3
Circle the number on the scale below which reflects the extent to which you are satisfied with your Self Care
score:
Very Satisfied Very

1 2 3 4 5 6 7 8 9 10
Think about how ready you are to make changes concerning your self care wellness. Circle the number in the
Timeline for Stage

What are your personal strengths and limitations relative to self care?
Strengths:
Limitations:
77
Wellness Plan for Self-Care
Goals:
Methods:
78
Tips for Increasing Your Self-Care Wellness
● Wear your seat belt when driving or riding in a car.

● Keep your vehicle properly maintained and safe.
● Avoid “road rage” by maintaining reasonable driving habits and noting license plate numbers of
unsafe drivers. Contact authorities by passenger cellphone call or, if you are alone, calling when
safely stopped.
● Get regular dental check-ups, floss at least daily, brush your teeth at least morning and night.
● Get medical check-ups in keeping with current recommendations based upon your age, personal
and family history, and gender.
● Be an informed consumer of medical and health products. Ask about the side effects and
interactions of medications. Keep medicines safely stored.
● Protect skin from sun by applying proper lotion for outings, wearing hat, sun glasses (UV protection)
or when swimming or gardening.
● Keep insurance and medical records in a safe place in your home. Have a list of your doctors and
clinics plus a list of allergic reactions to medications (e.g., penicillin), preexisting conditions, and
medical history handy for use in an emergency.
● Schedule preventive examinations (physical exams, pap smears, mammograms, cholesterol, PSA)
around your birthday. By doing this, you do not have to remember when you had the last exam, and
also birthdays become reminders to make appointments for the examinations.
● Subscribe to newsletters from national or community wellness or health organizations. Many of the
local publications are free, and they will keep you updated with current information including health
screenings, lectures, and other self-care options.
● Consider your home and work environments as extensions of yourself. Is your home safe and
hazard-free? Have you installed a smoke alarm? Do you know where circuit breakers, etc. are
located? Are cleaners and chemicals safely stored? Is your family aware of the “fire” exit plan for
your home? Ask the same questions about your work environment.
● Be aware of chemicals used and inhaled: laundry and cleaning supplies; perfumes; yard; room- and
car-cleaners and fresheners.
● Search the internet for sites like the National Sleep Foundation at http://www.sleepfoundation.org
that can help you learn more about important aspects of self-care.
● What are some other things you can do to increase your self-care wellness?
79
● Exercise
● Nutrition
80
Personal Wellness Plan: Exercise
Your daily habits, exercise, or job should include enough physical activity to keep you in good physical condition.
Moderate exercise three or four times a week for a minimum of 20 minutes is recommended (e.g., swimming,
tennis, brisk walking, racquetball, basketball, jogging/running, aerobics). These activities build endurance and
condition the heart and lungs. Additionally one's work or exercise routine should include the gentle stretching of
the major muscles of the body on a regular basis. Such flexibility movements lengthen, stretch, and flex the
muscles, thereby keeping the body relaxed and mobile. A third type of exercise, strength developing, such as
weight training, strengthens the muscles. Regularity in the exercise and not over-doing an activity are important
guidelines.
Your Exercise score on the FF-WEL was: 70
Circle the number on the scale below which reflects the extent to which you are satisfied with your Exercise
score:
Very Satisfied Very

1 2 3 4 5 6 7 8 9 10
Think about how ready you are to make changes concerning your exercise wellness. Circle the number in the
Timeline for Stage

What are your personal strengths and limitations relative to exercise?
Strengths:
Limitations:
81
Wellness Plan for Exercise
Goals:
Methods:
82
Tips for Increasing Your Exercise (Physical) Wellness
● Think about a form of exercise that is fun for you. Develop a wellness plan that builds on that form of
exercise.
● Take the stairs instead of the elevator when you only need to go up or down a few flights.
● Make walking a natural part of your daily activities (e.g., to the mailbox, to lunch, to a neighbor’s
house) instead of driving. In some cases, you may walk to a shopping mall and return by public
transportation if the items to carry are too numerous.
● Take advantage of organized walks for social causes (e.g., walk for hunger, relay walk for national
campaigns). You will have lots of company and encouragement, and you will be helping others.
● Go dancing, particularly if it can involve social recreation as well, e.g., folk dancing class or club.
● When starting an exercise program, start gradually. The old saying, “no pain, no gain” is not only
inaccurate, it is potentially injurious to a good exercise program.
● Once you have started your exercise program, make every effort to continue on the days that you
really don’t feel like doing it. Remember that half of a workout is better than no workout.
● Favorite upbeat music, watching television programs, etc. can become associated with exercise
activities and actually act as a trigger to get you in motion (but you have to turn them on before
they’ll turn you on!)
● Do small, inconspicuous stretching exercises sitting at your desk, standing in line or workstation
such as calf-raises by raising up on your toes, pressing your palms together creating tension for
your arms and shoulders for ten second or longer intervals.
● Meet with a personal trainer to plan ways to increase your fitness. Ask them to help you vary the
types of exercise you do to increase your motivation to stay with the plan.
● Pets, especially dogs, that need exercise can be great companions and sources of encouragement
to exercise.
● Use exercise as a way to keep in touch with the cycles of nature - enjoy the weather changes you
experience as you exercise outdoors.
● Before purchasing a new piece of exercise equipment, consider asking a friend or neighbor who has
the same type of equipment if you can use their equipment for a few days. Or, find out more about
the equipment by visiting a department store or workout center. Explore options before making the
choice to purchase equipment of your own.
● Make family exercise a priority. Bike, hike, and play with your partner, spouse, or kids! If you have
children, while your child is at practice, walk laps around the field.
● Search the internet for exercise sites, such as this research-based list of the benefits of exercise:
http://circ.ahajournals.org/content/94/4/857.full.
● What are some other things you can do to increase your exercise wellness?
83
Personal Wellness Plan: Nutrition
To be healthy nutritionally, one should eat a variety of foods that include major portions of fresh fruits and
vegetables, whole grain and enriched breads, cereals, and other grain products; a moderate amount of dairy
products, meat, poultry, fish, beans, eggs, and nuts; and eat fats, oils, sweets, and salt sparingly. Good eating
habits include eating at least three modest meals a day, including breakfast, with little or no snacking. Another
alternative is grazing – eating several small meals daily rather than three larger meals. Caloric intake should be
such as to maintain normal weight, and overeating avoided. "Junk foods" and "fast foods" need to be limited, food
fads (e.g., eating nothing but grapefruit) avoided, and use of food as a pain reliever and stress reducer
minimized.
Your Nutrition score on the FF-WEL was: 60
Circle the number on the scale below which reflects the extent to which you are satisfied with your Nutrition
score:
Very Satisfied Very

1 2 3 4 5 6 7 8 9 10
Think about how ready you are to make changes concerning your nutrition wellness. Circle the number in the first
Timeline for Stage
1. I have not thought about changing this at all

What are your personal strengths and limitations relative to nutrition?
Strengths:
Limitations:
84
Wellness Plan for Nutrition
Goals:
Methods:
85
Tips for Increasing Your Nutrition Wellness
● Sweeping change can be overwhelming. A better approach might be to select one or two aspects of
your diet to change gradually. Begin substituting healthier versions of your favorite foods. Ask your
family to make changes with you. Get them involved in food preparation so that mealtime is also a
family activity.
● Healthy foods are often tasty as well. Identify and make a list of healthy foods that you like and
include them on your list to have in your pantry.
● Replace treats high in fat and sugar treats with dried fruits, vanilla wafers, ginger snaps, and similar
cookies and “sweets.” These choices are lower in fat and “empty” calories, but they still satisfy the
sweet tooth. Remember to “use sparingly.”
● Pay attention to calorie counts when you buy low-fat foods. Many “fat-free” foods are actually higher
in calories than the regular version.
● If preparing fresh vegetables is too much of a chore for you, buy meal-sized portions of fresh
vegetables at a grocery salad bar.
● Get a new, healthy living cookbook and try out new recipes that have ingredients you like.
● Try a new healthy food (for example, tropical fruit) periodically.
● Eat slowly and wait several minutes after completing a main course before deciding seconds or
dessert. We need to give the brain time to receive the “full” signal from the stomach.
● Avoid adding extra salt to your foods.
● Eat your largest meal earlier in the day.
● Drink 8 to 10 glasses of water-related fluids per day.
● Avoid eating just before going to bed especially sweets, alcohol, or pasta in anything like a “normal”
size or serving.
● If your eating habits need an overhaul, e.g., your actual weight is more than 10 percent over your
“ideal” weight, consider a consultation with a registered dietitian. Understanding the interactions of
diet and other health concerns (e.g., diabetes, hypertension, etc) can make efforts to change more
successful.
● Review the food information and the federal nutrition guidelines at
http://health.gov/dietaryguidelines/.
● What are some other things you can do to increase your nutrition wellness?
86
Personal Wellness Plan: Total Wellness
Total wellness may be viewed as the cumulative or summative effect of wellness in each of the characteristics of
the healthy person included in the Indivisible Self wellness model. The total wellness score provides a global
assessment of wellness in all dimensions at the time the instrument was completed. It is important to recall that
all of the aspects of wellness may change over time. As you implement your personal wellness plan in any one or
more of the wellness areas, you may expect your total wellness score to increase as well.
Perceived wellness refers to your perceptions of your overall wellness. Before reviewing your total wellness
score, review and reflect on your perceptions of your own wellness. Is your perception of your own wellness
greater, less than, or the same as your total wellness score? Are you realistic in your perceptions of your total
wellness?
Your Total Wellness score on the FF-WEL was: 81
Circle the number on the scale below which reflects the extent to which you are satisfied with your Total Wellness
score:
Very Satisfied Very

1 2 3 4 5 6 7 8 9 10
Think about how ready you are to make changes concerning your total wellness. Circle the number in the first
Timeline for Stage

What are your personal strengths and limitations relative to your total wellness?
Strengths:
Limitations:
87
Wellness Plan for Total Wellness
Goals:
Methods:
88
Tips for Increasing Your Overall Wellness
● To maintain a positive attitude towards yourself and your interactions with others, you should be
neither too critical nor too humble! Look for and celebrate the good in yourself and others.
● Face your shortcomings honestly (welcome to the human race!), ask forgiveness when appropriate,
do better, and keep moving forward in life expecting its best.
● Strive constantly to maintain a balance in your life and your wellness in all its dimensions.
● Smile first. You will meet more people who like to smile and laugh! It spreads happiness and you will
improve your own outlook.
● Volunteer in a way that uses your talents to make a difference in something that matters to you.
● Make even small positive changes in your life and watch the effects in other areas, too.
● Retake a wellness assessment periodically to raise your overall awareness to the various aspects of
wellness.
● Cultivate an unhurried state of mind, body, and soul/spirit.
● Share what continuing wellness means to you with another significant other or counselor in order to
clearly embed its value for you in your thoughts and behavior.
● Make the FF-WEL workbook activities a life-long process to complete.
● Think of metaphors that evoke a sense of beauty, order, and pattern in life.... the repeating petals of
flowers, the layering of colors in a sunset, the swirling design in a nautilus or moon shell. Appreciate
the ways in which you give order, pattern, and beauty to your own life.
● What are some other things you can do to increase your total wellness?
89
Many resources are available through the internet. As you conduct internet searches, pay close attention to sites
sponsored by government agencies, universities, and foundations. These sites tend to provide a wealth of
information based in solid research and clinical practice, and often have links to free resources to support and
enhance your wellness plans for change.
You can also search for wellness newsletters such as the U.C. Berkeley Wellness Newsletter
http://www.berkeleywellness.com/. Searching for the latest books on wellness can also be productive. For
example, the Good Reads list https://www.goodreads.com/shelf/show/wellness. Below are list of books from
when this workbook was written.
Overall Wellness: The Indivisible Self
Books
Benson, H. (1993). The wellness book: A comprehensive guide to maintaining health and treating stress-related
illness. New York: Simon & Schuster.
Cameron, J. (1992). The artist’s way: A spiritual path to higher creativity. NY: G.P. Putnam’s Sons.
Chopra, D. (1993). Ageless body, timeless mind. New York: Harmony.
Goleman, D., & Gurin, J. (1993). Mind/body medicine: How to use your mind for better health. New York:
Consumer Reports.
Myers, J. E., & Sweeney, T. J. (2005). Counseling for wellness: Theory, research, and practice. Alexandria, VA:
American Counseling Association.
Pelletier, K.R. (1977). Mind as healer, mind as slayer. New York: Dell Publishing.
Prochaska, J.O., Norcross, J.C., & DiClemente, C.C. (1994). Changing for good: A revolutionary six-stage
program for overcoming bad habits and moving your life positively forward. New York: Avon Books.
Seligman, M.E.P. (1994). What you can change and what you can't: A complete guide to successful
self-improvement. New York: Alfred A. Knopf.
Siegel, B.S. (1986). Love, medicine & miracles. New York: Harper & Row.
Shealy, C.N., & Myss, C.M. (1993). The creation of health: The emotional, psychological, and spiritual responses
that promote health and healing. Walpole, NH: Stillpoint Publishing.
Sweeney, T.J. (1989). Adlerian counseling: A practical approach for a new decade. Muncie, IN: Accelerated
90
Development.
91
United States Department of Health and Human Services. (1990). Healthy people 2020: National health
promotion and disease prevention objectives. Washington, D.C.: U.S. Government Printing Office.
http://www.healthypeople.gov/2020/default.aspx
Newsletters
American Institute for Cancer Research Newsletter. 1759 R Street, NW, Washington, DC, 20009; 202-328-7444.
http://www.aicr.org/publications/newsletter/aicr_publications_newsletter.html
Ardell Wellness Report. Donald B. Ardell, 9901 Lake Georgia Drive, Orlando, FL, 32817; 407-823-2453.
http://www.seekwellness.com/wellness/ardell_wellness_report.htm
Consumer Reports Health-Letter. Subscription Department, P.O. Box 52184, Boulder, Co, 80321-2148.
http://www.consumerreports.org/cro/health/index.htm
Harvard Medical School Health Letter. P.O. Box 10943, Des Moines, IA, 50340; 800-333-3438.
http://www.health.harvard.edu/newsletters/Harvard_Health_Letter
Natural Healing Newsletter. FC&A Publishing, 103 Clover Green, Peachtree City, GA, 30269.
http://institutefornaturalhealing.com/
Nutrition Action News. Center for Science in the Public Interest, Suite 300, 1875 Connecticut Avenue, N.W.,
Washington, DC, 20009-5728. http://www.cspinet.org/nah/
Open Minds: The Behavioral Health Industry Analyst. Open Minds, 44 South Franklin St., Gettysburg, PA,
17325. http://www.openminds.com/market-intelligence/monthly-management-newsletter/
UC Berkeley Wellness Letter. P.O. Box 421048, Palm Coast, FL, 32142. http://www.berkeleywellness.com/
Wellness Connections. National Wellness Information Resource Center, John and Janice Fisher Institute for
Wellness, Ball State University, Muncie, IN. http://scrlc.libguides.com/Wellness
Workplace Health. American Institute for Preventive Medicine, 30445 Northwestern Hwy., Suite 350, Framington
Hillls, MI, 48334; 800-345-2476. http://www.healthylife.com/products.asp?productsID=151
National Wellness Institute, 1045 Clark Street, Suite 210, Stevens Point, WI, 54481; 715-342-2969.
http://www.nationalwellness.org/
Whole Person Associates, 1702 E. Jefferson, Duluth, MN, 55812-2029. http://www.wholeperson.com/
92
Websites
Healthy People 2020 - http://www.healthypeople.gov/2020/default.aspx
Liquid Candy Report- http://www.cspinet.org/sodapop/liquid_candy.htm
National Center for Alternative and Complementary Medicine: http://nccam.nih.gov
National Institutes of Health: http://www.nih.gov National Institute of Mental Health
Stage of Change for 10 Problem Behaviors - http://www.uri.edu/research/cprc/Measures/GHS1991.htm
The Creative Self
Thinking
Johnson, S. (1992). Yes or no: The guide to better decisions. New York: Harper Collins Publishers.
Rossman, M.L. (1987). Healing yourself: A step-by-step program for better health through imagery. New York:
Pocket Books.
von Oech, R. (1983). A whack on the side of the head: How to unlock your mind for innovation. New York:
Warner.
Emotions
Arterburn, S., & Neal, C. (1997). The emotional freedom workbook. Atlanta: Thomas Nelson.
Borcherdt, B. (1993). You can control your feelings: 24 guides to emotional well-being. Sarasota, FL:
Professional Resource Exchange.
Burns, D. (1981). Feeling good: The new mood therapy. New York: Signet.
McGrath, E. (1992). When feeling bad is good. New York: Bantam.
McKay, M., Rogers, P., & McKay, J. (1993). When anger hurts: Quieting the storm within. Richmond, CA: New
Harbinger.
Potter-Efron, R., & Potter-Efron, P. (1989). Letting go of shame: Understanding how shame affects your life. New
York: Harper Collins.
93
Control
Alberti, R.E., & Emmons, M.L. (1990). Our perfect right: A guide to assertive living (6th ed.). San Luis Obispo,
CA: Impact Publishers.
Corey, G, & Corey, M.S. (1993). I never knew I had a choice (5th ed.). Monterey, CA: Brooks/Cole.
Dyer, W. (1978). Pulling your own strings. New York: Harper Collins.
Glasser, W. (1976). Positive Addiction. New York: Harper & Row.
Work
Bolles, R. (1981). The three boxes of life: And how to get out of them. Berkeley, CA: Ten Speed Press.
Bolles, R. (2004). What color is your parachute? Berkeley, CA: Ten Speed Press.
Crystal, J., & Bolles, R. (1980). Where do I go from here with my life? Berkeley, CA: Ten Speed Press.
Positive Humor
Mozak, H.H. (1987). Ha ha and aha: The role of humor in psychotherapy. Muncie, IN: Accelerated Development.
Fry, W.F., Jr., & Salameh, W.A. (Eds.), (1993). Advances in humor and psychotherapy. Sarasota, FL:
Professional Resource Press.
Lloyd, M. M. (2006). It’s not about the boobs: Finding humor in healing. New Bern, NC: Traford Publishing.
The Coping Self
Sense of Worth
Brandon, N. (1994). The six pillars of self-esteem. New York: Bantam.
Burns, D. D. (1993). Ten days to self-esteem. NY: Harper Collins.
Realistic Beliefs
Greenburg, D. & Jacobs, M. (1966). How to make yourself miserable. NY: Random House.
Ellis, A. (1999). How to make yourself happy and remarkably less disturbable. Atascadero, CA: Impact
Publishers.
94
Stress Management
Benson, H. (1975). The relaxation response. New York: William Morrow.
Goldberg, K. (1994). How men can live as long as women. Fort Worth, TX: Summit.
Johnson, S. (1985). One minute for myself. New York: William Morrow & Co., Inc.
Schlossberg, N. (1989). Overwhelmed: Coping with life’s ups and downs. New York: Dell Publishing.
Leisure
McGhee-Cooper, A. (1992). You don't have to go home from work exhausted: A program to bring joy, energy,
and balance to your life. New York: Bantam.
The Social Self
Friendship
Buscaglia, L. (1982). Living, loving & learning. New York: Holt, Rinehart and Winston.
Carnegie, D. (1936). How to win friends and influence people. New York: Pocket Books.
Matthews, A. (1991). Making friends: A guide to getting along with people. Los Angeles, CA: Price Stern Sloan.
McGinnis, A. (1979). The friendship factor. Minneapolis, MN: Augsburg Publishing House.
Powell, J. Why am I afraid to tell you who I am? Niles, IL: Argus
95
Love
Berne, E. (1964). Games people play. New York: Grove Press.
Buscaglia, L. F. (1992). Born for love: Reflections on loving. Thorofare, NJ: SLACK (Random).
Buscaglia, L. (1982). Living, loving, and learning. New York: Holt, Reinhart, and Winston.
Buscaglia, L. (1972 ). Love. Greenwich, CT: Fawcett Crest.
Dreikurs, R. & Soltz, V. (1964). Children: The challenge. New York: Hawthorn/Dutton.
Lerner, H.G. (1985). The dance of anger: A woman's guide to changing the patterns of intimate relationships.
New York: Harper & Row.
Stinnett, N., & DeFrain, J. (1985). Secrets of healthy families. New York: Berkley Books.
The Essential Self
Spirituality
Craven, M. (1973). I heard the owl call my name. NY: Dell Publishing CO.
deMello, A. (1988). Taking flight: A book of story meditations. New York: Doubleday.
deMello, A. (1981). The song of the bird. New York: Image Books.
Frankl, V.E. (1961). Man's search for meaning. New York: Pocket Books.
Gibran, K. (1923). The prophet. New York: Alfred A. Knopf.
Gunaratana, V.H. (1991). Mindfulness in plain English. Boston: Wisdom Publications.
Johnson, S. (1984). The precious present. New York: Doubleday.
Kushner, H. S. (1986). When all you've ever wanted isn't enough. New York: Summit Books.
Kushner, H.S. (1981). When bad things happen to good people. New York: Avon Books.
Neihardt, J.G. (1979). Black Elk speaks. Lincoln, NE: University of Nebraska Press.
Paulus, T. (1972). Hope for the flowers. New York: Paulus Press.
96
Peck, M.S. (1978). The road less traveled. New York: Touchstone.
Powell, J. (1976). Fully human, fully alive. Allen, TX: Tabor Publishing.
Silverstein, S. (1963). The giving tree. NY: Harper & Row.
Gender Identity (& Sexual Identity)
Glass, L. (1992). He says, she says: Closing the communication gap between the sexes. New York: G.P.
Putnam's Sons.
Gray, J. (1993). Men are from Mars, Women are from Venus. NY: Harper Collins.
Rench, J.E. (1992). Understanding sexual identity: A book for gay teens and their friends. Minneapolis, MN:
Lerner Publications.
Cultural Identity
Hall, S., & Du Gay, P. (1996). Questions of cultural identity. Thousand Oaks, CA: Sage Publications.
Dworkin, S.H., & Gutierrez, F.J. (1992). Counseling gay men and lesbians: Journey to the end of the rainbow.
Alexandria, VA: American Counseling Association.
Lee, C.C., & Richardson, B.L. (1991). Multicultural issues in counseling: New appraches to diversity. Alexandria,
VA: American Association for Counseling and Development.
Self-Care
Harrison, M. (1985). Self-help for pre-menstrual syndrome. New York: Random House. Hendricks, G., &
Hendricks, K. (1993). At the speed of life: A new approach to personal change through body centered therapy.
New York: Bantam.
Ornish, D. (1990). Dr. Dean Ornish's program for reversing heart disease. New York: Random House.
97
The Physical Self
Exercise
Bishop, J. G., & Cummings, B. (2004). Fitness through aerobics (5th edition). Boston, MA: Allyn & Bacon.
Nutrition
Ornish, D. (1992). Stress, diet & your heart. New York: Signet.
98

Five Factor Wellness Inventory Adult A2 Heather Silva Venturino 1670857344

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Prepared on December 12, 2022 for:

You completed your evaluation at 5:03 am EST on December 12, 2022.

Before You Begin: Reflections on the Meaning of Wellness

How to Use This Workbook

Why Choose Wellness?

The Indivisible Self: A Model of Wellness

Assessing and Examining Your Wellness

What’s most important to you?

Your Readiness for Change

Your Personal Wellness Plan

Personal Wellness Plan Worksheets

The Creative Self (thinking, control, work, positive humor)

Wellness is a way of life.

Specifically, wellness is a means of living which:

● is oriented toward optimal health and well-being;

You may use the workbook in any of several ways:

● As a guide to interpreting your scores on the Five Factor Wellness Inventory.

Throughout this workbook you will be challenged to remember that…

So, are you ready to choose wellness?

We can choose to be more well!

The Benefits of Wellness

When we choose healthy behaviors, we experience…

● an improved quality of life,

The question is not, “Why should we choose wellness?”

What do you consider to be the major benefits of wellness in your life?

The wellness factors included in the Indivisible Self are interactive.

Five Wellness Factors

The Creative Self

Thinking: Being mentally active, open-minded; the ability to be

The Coping Self

Realistic Beliefs: The ability to process information and perceive reality

The Social Self

Friendship: Social relationships that involve a connection with

The Essential Self

Spirituality: Personal beliefs and behaviors practiced as part of the

The Physical Self

Nutrition: Eating a nutritionally balanced diet; maintaining a

What's most important to you?

● the Creative Self

Healthy persons are able to make choices

What aspects of wellness would I like to be more important in my life?

How well are you today?

Total (Overall) Wellness

Illness Health Wellness

How satisfied are you with the rating?

Very Dissatisfied Satisfied Very Satisfied

The Creative Self

The Coping Self.

The Social Self

The Essential Self

The Physical Self

Take a few moments to examine your ratings.

Your Scores on the Five Factor Wellness Inventory

Whenever you take a formal assessment such as the 5F-Wel,

Some of the reasons your scores may not be accurate are:

How do you feel about your scores?

How would you interpret your scores?

Wellness is a process of making healthy choices and developing an optimal lifestyle.

To change successfully requires concerted, consistent effort,

Change requires daily attention, sometimes moment to moment, and

Six Stages of Change

● the meaning of that area of wellness to you