Wellness Assessment

To start improving your wellness, you first need to assess how you are currently feeling.
Reflect on the past week and answer the following questions. .

Never Rarely Sometimes Often Always

I've felt happy

I've been able to cope with my problems

I've felt good about myself

I've felt relaxed

I've been sleeping well

I've been satisfied with my relationships

I've kept good habits

I've been able to focus

I've made good decisions

I've been able to fulfill my obligations

Overall thoughts/reflection on your responses to the questionnaire above:

 Personal Self-Care Strategy List
Answer the following questions about things that you enjoy or that bring you happiness. You can refer
back to this list any time and add things as they come to you and as you work through this book.

Things that I enjoy doing:

Things that I love:: Things that make me feel Things I can do to improve
better when I'm down:: my mood:
 Wellness Vision Board
Write or illustrate your responses to develope a vision for how you would like to feel..

What do I wa
nt?

What do I need?

to accomplish?
o I want
d
hat
W
 What
do
Iv
al

ue?

l?
fee
to
ant
Iw o
How d

y list of priorit
from m ies
ove
em
r
nI
t ca
Wha
 Emotional Wellness
Emotional wellness is being aware and understanding your own feelings and the
ability to express emotions in a constructive way. It is also the ability to manage
and cope with life's stresses.

Self awareness
What specific emotion am I feeling right now?

What triggers me emotionally?

Self Regulation

What can I do to control my emotions and reactions?

How do I process emotions generally?

What are my strengths and weaknesses?

 Practice Gratitude
For the month, write down
things that you are grateful foreach day.

1 2 3 4
5 6
7
8
9
10
11
12
13
I am 14
15
Grateful 16
for... 17
18
19
20
21
22
23
24
25
27 26
28
31 30 29
 Forming Healthy Habits
Identify healthy habits that you would like to form into your daily activities.
Keep track of the days that you complete the new habit by filling in the
associated space over a thirty-day period.

Habit

30 1
29 2

28 3

27 4

26 5

25 6

24 7

23 8

22 9
21 10
20 11
19 12
18 13
17 16 15 14
 How to Meditate
Get comfy Set a timer
Sit in a chair or on the Set a timer for 5-10 mintues
floor and be comfortable. to start. As you practice meditation
you may choose to go longer.

Take deep breaths

Begin with your eyes open and take 6 deep breaths
in through the nose and out through the mouth.

Close your eyes

Close your eyes softly and breathe normally
through the nose. Find a pace that feels natural to you.

Repeat a mantra
You may find it helpful to
repeat a mantra like:
"I am breathing in,
I am breathing out"

Follow your breath

Direct your attention to your breath. You may also notice the air
flowing through your nose, or observe the rise and fall of your belly
as you breathe. If you notice your mind wandering off,
return your attention to your breath.