Written by: Em Withers, MA (she/her)
When you think of the words “health” or “wellness,” does your mind go straight to fruits and vegetables, weightlifting, or your yearly checkup? Yes, physical health is a part of the picture, but it’s just one category in the spectrum of wellness. Holistic wellness views the person as a complete system, with the mind, body, and spirit as interconnected parts. Some conceptualizations map wellness across 6 dimensions (physical, emotional, intellectual, social, spiritual, and occupational), while others have added 2 (environmental and financial health).
The assessment questionnaire below will give you insight into your status in the 8 dimensions, providing you with a compass for improved holistic wellness. Notice that the highest score is “usually” rather than “always.” We aren’t striving for perfection or rigidity. We’re working towards balance.
Each statement can be rated on a scale of 1 to 4, where:
1 = Never
2 = Rarely
3 = Sometimes
4 = Usually
Physical Wellness
- I engage in physical activity or exercise at least 3 times a week. (Would you rate this statement 1, 2, 3, or 4?)
- I get 7–9 hours of restful sleep.
- I maintain a balanced and nutritious diet.
- I visit a healthcare provider for regular check-ups/maintenance.
- I avoid harmful substances (e.g., tobacco, drugs, alcohol).
Emotional Wellness
- I can identify my emotions and make sense of them.
- I am emotionally open with others and express my feelings constructively.
- I am comfortable asking for help when I need emotional support.
- I can bounce back after setbacks or failures.
- I can manage negative or painful emotions with coping strategies.
Intellectual Wellness
- I engage in activities that stimulate my mind (e.g., reading, creative endeavors, trivia).
- I am open to learning new ideas and/or perspectives.
- I enjoy solving problems and/or thinking critically.
- I am curious about the world and seek out knowledge or new experiences.
- I am intellectually stimulated by my work or academic studies.
Social Wellness
- I have a supportive network of friends, family, and/or partner(s).
- I can communicate needs, opinions, choices, and boundaries in my relationships.
- I participate in group activities or community events.
- I feel a sense of connection and belonging with others.
- I am accepted for who I am and can be authentic in my relationships.
Spiritual Wellness
- I feel a sense of purpose and direction in life.
- I engage in spiritual or reflective practices (e.g., meditation, prayer, rituals).
- I live in a way that is consistent with my core values and beliefs.
- I feel connected to something larger than myself (e.g., nature, a divine being, humanity, the supernatural).
- I take time to explore questions about meaning or purpose.
Occupational Wellness
- I find meaning and satisfaction in my work.
- I have a healthy work-life balance.
- I feel competent and confident in my role.
- I feel respected and appreciated at work.
- My values align with my work or occupational pursuits.
Environmental Wellness
- I feel content in my environments (e.g., home, work, geographical area).
- I recognize the impact of my actions on my environments (including natural, social, and human-constructed) and the impact of my environment on me.
- I spend time outdoors enjoying nature.
- I am concerned about the health and safety of local, national, and global environments.
- I engage in eco-conscious practices (e.g., reducing waste, biking, energy conservation).
Financial Wellness
- I feel secure in my current financial situation and/or envision increased financial security in the future.
- I am in control of my own money and can use it as I see fit.
- I am able to plan and stick to a budget so I don’t run out of money and can pay bills on time.
- I am aware of my current financial status, including balances, credit, and total debt.
- I utilize basic financial literacy to understand and manage financial matters.
For each dimension, add up your scores to assess your wellness.
Scores of 16-20: You’re thriving here! If you notice a low score on an individual item, take note and consider adding it to a wellness plan.
Scores of 11-15: Good, with room for improvement. Though these scores are satisfactory, your overall wellness in this dimension could be boosted.
Scores of 5-10: Needs attention. Scores on the low end indicate health and wellness risks.
Now, compare your scores. You may have top scores in one dimension and low scores in another. Give yourself credit for the areas you’re doing well in! What do you notice about your areas of strength and weakness? Are there themes or patterns? Each dimension of wellness is interdependent, and thus, a deficiency in one dimension has the potential to negatively impact others. What connections do you notice between your wellness dimensions?
Keep in mind: life happens, and structural barriers exist. Maybe you have a new baby and can’t remember the last time you slept more than 4 hours. Maybe you hate your job, but aren’t in a position to leave. Moving towards greater holistic wellness doesn’t happen with a snap of the fingers. It’s a journey of transient states, and it often isn’t linear. The greater we can improve wellness in the areas we do have control over, the more manageable those that are out of our control may become.
Wherever you’re at now, take solace in knowing that we are always remaking ourselves, even in the subtlest of ways. Though there are many ways to improve wellness on your own, a qualified healthcare or wellness professional can offer support and guidance, help you surpass stuck points, and expedite the healing process.
Please note this is just an assessment and not a diagnostic clinical exam. All dimensions of wellness are interconnected and if you scored lower than you would like in any area you should consider scheduling an appointment to discuss with one of our qualified therapists.
To schedule an appointment on telehealth or at our office in Pittsburgh, PA contact us here or email info@elementspgh.com or call 412-587-6020.
The information contained in this blog does not replace professional treatment or diagnosis and is for educational purposes only.
