Wellness Assessment
Wellness refers to our physical, psychological, social and spiritual well-being. A lack in one or more of these areas can result in distress, unhappiness, overwhelm or illness.
Take this short, non-diagnostic assessment to evaluate your wellness.
Respond to each statement, based on the preceding 7 days:
1 - Never | 2 - Rarely | 3 - Sometimes | 4 - Often | 5 - Always
1. I feel good about myself
2. I feel happy
3. I feel relaxed
4. I am sleeping well
5. I make healthy choices about what I eat and drink
6. I exercise regularly
7. I am satisfied with my relationships
8. I spend time in nature/prayer/meditation/quiet time
9. I make decisions that support me
10. I can fulfil my obligations (work/school/family)
11. I feel in control of my life
What do your scores tell you about your state of wellbeing?
Which statements can you answer with Often or Always?
Great! What can you do to keep these areas of your life going well?
Which statements have you answered with Never or Rarely?
- What is the impact of these areas on your happiness, health, functioning and overall sense of wellbeing?
- What can you do to work on these areas to improve your happiness, health, functioning and overall sense of wellbeing?
Which statements have you answered with Sometimes?
- Would you like to be able to answer these with Often or Always instead?
- What can you do to work on these areas to improve your happiness, health, functioning and overall sense of wellbeing?
See our tips for
enhancing wellbeing below
TIPS to IMPROVE YOUR WELLBEING: Body, Mind and Spirit
Get Enough Quality Sleep
Most people need 7 – 9 hours of quality sleep a night for our body and brain to function well.
A lack of sleep is associated with poor concentration, poor memory and poor decision making. It also results in increased irritability, anxiety, frustration and over time, may lead to depressive symptoms and a lowered immune function.
Eat a Balanced, Healthy Diet
By eating whole foods such lean proteins, fruits, vegetables, whole grains and healthy fats (e.g. avocado, olives, nuts & seeds, fatty fish), we provide our body and brain with the nutrients it needs to function well.
Poor food choices (think processed and sugary foods), sugary drinks, alcohol, caffeine etc can lead to energy fluctuations, tiredness, anxiety, poor concentration, irritability, weight gain and a weakened immune system.
Exercise Regularly
We should aim to do at 30 minutes or more of moderate activity every day. or at least a few times a week.
This can include walking, jogging, cycling, swimming, dancing or aerobics to boost fitness, weight training to enhance muscle strength and bone density (women), or pilates and yoga to increase body tone, flexibility and reduce anxiety and stress.
Exercise releases ‘happy hormones’ which elevates mood, reduces anxiety and depression and it improves our physical health.
Combine exercise with being in nature and/or good friends, and you are getting bonus wellbeing wins!
Spend Time in Nature
Walking in green spaces, on the beach or even spending time in your garden can improve your mood, reduce anxiety and boost your mental clarity.
Paying attention to what you can see, hear, feel, smell and taste is excellent for grounding and reducing stress and anxiety.
Exposure to sunlight also helps to regulate sleep and increase Vitamin D levels.
Connect with Others
Spending time with people who love and support us, boosts our oxytocin levels. This ‘love and bonding’ hormone elevates mood – we feel happy – and ignites our social sense of well-being.
Doing acts of service or kindness such as volunteering and helping out, has the same effect
Limit Screen Time and Digital Overload
Too much screen time can leave us feeling tired, deplete, stressed, anxious and dissatisfied. It can lead to eye strain, eye fatigue, poor posture and muscle pain. Furthermore too much time on our screens, negatively impacts sleep, social engagement and even work or academic performance.
Take breaks from your screen time.
Put your phone away when socialising with family and friends.
Avoid negative comparisons to yourself and your life when scrolling social media. Few people post bad pictures of themselves or focus on how poorly their lives are going, It’s not a true reflection of anyone’s reality.
Pursue Hobbies and Interests
What do you enjoy doing for fun? When last did you engage in these activities?
From building puzzles or painting, to gardening or baking, from fishing to hiking or learning another language, spend time doing activities that bring you a sense of joy, relaxation and/or accomplishment.
Spending time doing activities we enjoy helps to build self-esteem, lower stress and create feelings of contentment and happiness.
Practice Gratitude
At the start and/or end of every day, take note of the things you are grateful for – the tangible and intangible things that enrich your life, that bring meaning, purpose, pleasure, love, comfort, learning reward and growth.
Even struggles and challenges can contain hidden nuggets of learning, wisdom, growth and change.
Gratitude is strongly associated with greater happiness, a more positive outlook and increased self-esteem. An attitude is gratitude can help to counteract feelings of envy, resentment and other negative emotions, as well as reduce cortisol (stress hormone) levels.
Practice Mindfulness, Prayer and/or Meditation
These practices calm your nervous system, and can help to reconnect you with your higher power/ God. Benefits include feeling calmer, more relaxed with improved mood and sleep.
Mindfulness: paying attention to the here and now, to exactly where you are and what you are doing. Focusing on your beathing, what you can see, hear, smell, feel taste and smell.
Prayer: speaking to your higher power/ God, building or drawing on faith in an entity that is bigger than you.
Meditation: quietly focusing on your breathing, or a positive statement, or listening to a guided meditation app.
Seek Help When You Need It
If you are struggling with prolonged stress, anxiety, depressive symptoms, addictive behaviour, challenging relationships, chronic loneliness or anything else that reduces your experience of wellbeing, don’t be afraid to ask for help.
Speak to a counsellor, psychologist or doctor.
Asking for help is a strength, not a weakness.
For more information contact Tracey at: tracey@collabcounselling.co.za
