Personal Wellness Checklist - Self Introduction



?????????????????????? ?????????????Self Assessment Overall Rate???????????????????????? Very ??Unhealthy???Somewhat ?????Unhealthy ????????????? Somewhat ???????? ?????Healthy?Very ? HealthPhysical Wellness1234Social Wellness1234Emotional Wellness1234Environmental Wellness1234Spiritual Wellness1234Mental Wellness1234Physical WellnessRarely, if EverSometimesMost of the TimeAlways1. I maintain a desirable weight.12342. I engage in vigorous exercises such as brisk walking.12343. I do exercises designed to strengthen my muscles and joints.12344. I warm up and cool down by stretching before and after vigorous exercise.12345. I feel good about the condition of my body.12346. I get 7-8 hours of sleep each night.12347. My immune system is strong and I am able to avoid most infectious diseases.12348. My body heals itself quickly when I get sick or injured.12349. I have lots of energy and can get through the day without being overly tired.123410. I listen to my body; when there is something wrong, I seek professional advice.1234Social WellnessRarely, if EverSometimesMost of the TimeAlways1. When I meet people, I feel good about the impression I make on them.12342. I am open, honest, and get along well with other people.12343. I participate in a wide variety of social activities and enjoy being with people who are different than me.12344. I try to be a “better person” and work on behaviors that have caused problems in my interactions with others.12345. I get along well with the members of my family.12346. I am a good listener.12347. I am open and accessible to a loving and responsible relationship.12348. I have someone I can talk to about my private feelings.12349. I consider the feelings of others and do not act in hurtful or selfish ways.123410. I consider how what I say, might be perceived by others before I speak.1234Emotional WellnessRarely, if EverSometimesMost of the TimeAlways1. I find it easy to laugh about things that happen in my life.12342. I avoid using alcohol as a means of helping me forget my problems.12343. I can express my feelings without feeling silly.12344. When I am angry, I try to let others know in non-confrontational and non-hurtful ways.12345. I am a chronic worrier and tend to be suspicious of others.12346. I recognize when I am stressed and take steps to relax through exercise, quiet time, or other activities.12347. I feel good about myself and believe others like me for who I am.12348. When I am upset, I talk to others and actively try to work through my problems.12349. I am flexible and adapt or adjust to change in a positive way.123410. My friends regard me as a stable, emotionally well-adjusted person.1234Environmental WellnessRarely, if EverSometimesMost of the TimeAlways1. I am concerned about environmental pollution and actively try to preserve and protect natural resources.12342. I report people who intentionally hurt the environment.12343. I recycle my garbage.12344. I reuse plastic and paper bags and tin foil.12345. I vote for pro-environmental candidates in elections.12346. I write my elected leaders about environmental concerns.12347. I consider the amount of packaging covering a product when I buy groceries.12348. I try to buy products that are recyclable.12349. I use both sides of the paper when taking class notes or doing assignments.123410. I try not to leave the faucet running too long when I brush my teeth, shave, or bathe.1234Spiritual WellnessRarely, if EverSometimesMost of the TimeAlways1. I believe life is a precious gift that should be nurtured.12342. I take time to enjoy nature and the beauty around me.12343. I take time alone to think about what’s important in life – who I am, what I value, where I fit in, and where I’m going.12344. I have faith in a greater power, be it a God-like force.12345. I engage in acts of caring and good will without expecting something in return.12346. I feel sorrow for those who are suffering and try to help them through difficult times.12347. I feel confident that I have touched the lives of others in a positive way.12348. I work for peace in my interpersonal relationships, in my community, and in the world at large.12349. I am content with who I am.123410. I go for the gusto and experience life to the fullest.1234Mental WellnessRarely, if EverSometimesMost of the TimeAlways1. I tend to act impulsively without thinking about the consequences.12342. I learn from my mistakes and try to act differently the next time.12343. I follow directions or recommended guidelines and act in ways likely to keep others and myself safe.12344. I consider the alternatives before making decisions.12345. I am alert and ready to respond to life’s challenges in ways that reflect thought and sound judgment.12346. I tend to let my emotions get the better of me and I act without thinking.12347. I actively try to learn all I can about products and services before making decisions.12348. I manage my time well, rather than time managing me.12349. My friends and family trust my judgment.123410. I think about my self-talk (the things I tell myself) and then examine the real evidence for my perceptions and feelings.1234Personal Wellness ChecklistNow, total your scores in each of the dimensions and compare it to the ideal score. Which areas do you need to work on? How does your score compare with how you rated yourself in the first part of the questionnaire?IDEAL SCOREYOUR SCOREPhysical Wellness4027Social Wellness4030Emotional Wellness4027Environmental Wellness4037Spiritual Wellness4026Mental Wellness4029What Your Score MeansScores of 35-40: Outstanding! Your answers show that you are aware of the importance of this area to your overall wellness. More importantly, you are putting your knowledge to work for you by practicing good health habits. As long as you continue to do so, this area should not pose a serious health risk. It’s likely that you are setting an example for your family and friends to follow. Although you received a very high score on this part of the test, you may want to consider other areas where your scores could be improved.Scores of 30-35: Your health practices in this area are good, but there is room for improvement. Look again at the items you answered that scored one or two points. What changes could you make to improve your score? Even a small change in behavior can often help you achieve better health.Scores of 20-30: Your health risks are showing! Would you like more information about the risks you are facing and why it is important for you to change these behaviors? Perhaps you need help in deciding how to make the changes you desire. Help is available from Infinite Health Coach. Schedule an appointment with one of our health coaches for a personal and confidential health coaching sessions.Scores below 20: You may be taking serious and unnecessary risks with your health. Perhaps you are not aware of the risks and what to do about them. You will find the information you need to help you located in the Wellness Library at Wellness Proposals. Ways to Improve or Maintain My Current Health1. For Physical WellnessTake a walk with my husband 30 minutes after dinner every day and hike two hours once a week.Try to eat healthy food and stay away the junk food. Do Yoga 30 minutes every day.Use the stairs instead of the elevator.Park farther from the store.Get 7~8 hours of sleep each night. Take a short break every 45 minutes of study or work.2.For Social WellnessI live in La Crescenta city. The member of city council holds a pot luck block party once a while. We meet our neighbors at the party and get to know each other. We share neighborhood watch information and get education for Disaster Preparedness and Resiliency. We talk about the issues related to our community area. I will definitely continue participating in this party in future.Continue to have lunch with friends every Sunday.Continue to express my political opinion. Spread my social wings and meet some new people!3.For Emotional WellnessTake a mental break. Treat myself to a massage, immerse myself in a bubble bath, Take a vacation once a year to get relax.Take time to notice the little things in life that I may usually overlook.Express myself through various means. Sing, dance, take photographs, and write. Allow myself to be in the moment. Cry if I need to, laugh if I want to.Get away from my work for a minute and go for a walk. I’ll be more productive once I get back to job.Don't be afraid to ask for help.Take a moment to calm myself down when I am upset. Find the right time and appropriate way to communicate my feeling. Actively try to work through problems.Continue to be more flexible and adapt or adjust to change in a positive way.4.For Environmental WellnessBe a part of the process of environmental wellness. The member of city council holds neighborhood brush project once a while. We work on my property or my neighborhood project together so that we can create a safer community. I will definitely continue to do that in future.Whether it’s at home or work, have a welcoming space for myself and others to feel Look comfortable in. Cleaning thoroughly the space around me once a week.Use products with less packaging or with refillable, reusable, or recyclable containers.Use reusable cups, mugs, plates, and utensils rather than disposable products.Limit the use of the dryer and line dry clothing when possible.Run dishwashers only when they are full, and use the energy-saving mode.Turn off the tap while brushing my teeth. Take showers instead of baths and limit showers to the time it takes to lather up and rinse off.Don’t use caustic cleaning products and try natural products.Try to carpool when possible.Shut down my computer if it is not in use. Switch those lights off before I leave. 5.For Spiritual WellnessMaintain a yoga routine.I decide to do volunteer in nursing home to help elder people this fall semester since the class schedule is not that busy. Go to church once a month.Spend time enjoying nature.Spend time in meditation.Listen to singing including songs, hymns, psalms and devotional chants every day.Spend time in contemplative reading (of literature, poetry, philosophy etc.) once a week.Visit a museum to enjoy arts once every three months.Be creative cookery, gardening municate with my parents once a week via skype.Have lunch with friends once a week, especially those with trust and intimacy.Join in teamwork in my workplace that involves cooperation and trust. 6.For Mental WellnessSet goal---pursue my BA degree and get better job. Improve work efficiency in better way so that I can find more fun and challenge in my routine job.More thoughtful to make choices in life. Learn from mistakes and try to act better next time. Plan ahead and try to stick to the plan. ?Finish the task as early as I can.Develop the curiosity.Get 7~8 hours of sleep each night. Importance of sustaining a healthy lifestyle Maintaining a healthy lifestyle is important if we want to reduce chances of disease and illness. In addition to being overweight and inactive, stress and lack of sleep contribute to a poorly functioning immune system. This can make you vulnerable to viruses and infections.By making purposeful food choices and exercising, we may reduce your stress levels and experience a more restful, restorative sleep. Maintaining a healthy lifestyle can also help reduce your risk of diseases such as type 2 diabetes, heart disease and some cancers. 3 goals to improve a healthy lifestyleGet 7~8 hours of sleep each night. In the past year, I did not get enough sleep most of nights. It actually affected my body weight already: I have excess body weight now. I easily make mistakes on doing my job because of the fatigue. I felt difficult to concentrate and make decisions. I don’t have energy to do exercise to keep fit. I feel exhausted all the time and don’t want to have social contacts with friends. After I better manage my sleep time and quality, I feel much energetic than before, I can study and work more efficiently, as a consequence of this, I can get more time to visit my friends and get more involvement in social activities. I can do more exercises too. This further improves my life quality. So I set this goal as my first goal.Take a walk with my husband 30 minutes after dinner every day and hike two hours once a week.Due to full time job and busy study schedule, I have Sedentary Lifestyle. I found that I easily get tired and I don’t have enough energy to do work or study. I became depressed and stressful sometime. When I enrolled Health Education class, I learned that: People who are physically inactive have an increased risk of colon and breast cancer, People who are sedentary have the highest rate of heart attack. Regular physical activity helps reduce the risk of cognitive decline and reduce the stress. Bones, like muscles, require regular exercise to maintain their mineral content and strength. So I set this goal as my second goal.Pursuing BA degree. In order to successfully realize this goal, I planed carefully to complete all necessary tasks as early as I can. In the past years, I was not satisfied with the lever of my career and I felt boring to do my routine work. But I did not do anything about it. I felt hopeless for my future and became depressed from time to time. I decided to make some changes for my life and went to PCC to pursue a degree in Year 2013. This decision makes a positive impact to my life, I am busier than before, but I feel happier. And more importantly the school life not only improves my knowledge level but also give me chances to make new friends. Since this goal changed my life in a positive way, so I set this goal as my third goal. Overall Conclusion Health is a quality of life, involving social, emotional, mental, spiritual, and biological fitness on the part of the individual, which results from adaptations to the environment. Health is also a process; not something we just “get”. Although health is not always totally within our control, certain behavior choices we make will affect us positively today and reduce future health risks. For those risk factors beyond our control, we can learn to react, adapt, respond appropriately, and use a reasoned rather than purely emotional rationale for our choices. By making informed, rational decisions, we will improve the quality and the length of our own. ................
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