Look below to see your strengths and areas for growth...

Read through these bullet points. Consider each “yes” an accomplishment. Consider each “no” as an indicator where growth can occur. Try to refrain from harsh self-judgement, and instead see opportunities to feel better. We can build together. If you want to increase feelings of well being, don’t wait, call, text, or email. You, only stronger.

Emotional

• I have a well-developed sense of my own attitudes and values.

• I average 7-8 hours of sleep daily.

• I find healthy ways to cope with stress (e.g. exercise, relaxation, social support).

• I am able to cope with feelings of sadness and worry.

• I seek counseling if I face problematic or enduring emotional difficulties in my life.

• I allow myself to be open to and acknowledge my feelings without judgment,

• I have safe relationships where I can express my feelings and thoughts.

Environmental

• I spend time outdoors enjoying nature.

• I feel safe in the environments where I spend the most of my time.

• I reduce, reuse, and recycle products.

• I try to lessen my environmental impact.

• I frequently to get rid of clutter, and try to keep my space comfortable and enjoyable.

• I keep my work space organized and add things that make you happy.

• My living space filled with styles and textures I enjoy. I can relax there.

Financial

• I budget my funds so I do not run out of money.

• I check my accounts regularly.

• I know my total amount of debt.

• I don’t have too many credit cards.

• I am not late on bill payments.

• I have a savings account for unexpected expenses, and an emergency plan.

Intellectual

• I take time to enjoy learning about personal interests.

• I read books, blogs, magazines or watch videos to educate myself.

• I approach things with intellectual curiosity and enjoy thought provoking conversations.

• I enjoy learning new skills, and may take classes to stimulate me, such as pottery, martial arts, computer programming or gardening, etc.

Occupational- Professional or Volunteer

• I manage my time effectively.

• I work effectively with others.

• I am developing the necessary skills to achieve my career goals.

• My work fits my values, and brings personal satisfaction .

• I spend a portion of my time doing volunteer or service work.

• I take breaks from work to keep balanced.

• I am proud of my work or service

Physical

• I am active either 60 minutes a day (light effort), 30-60 minutes four days/week (moderate effort), or 20-30 minutes two to three days/week (vigorous effort).

• I maintain healthy eating patterns.

• I eat at least 5 servings of fresh fruits and vegetables daily.

• I drink either zero or no more than 3 drinks of alcohol (for women)/4 drinks (for men) in one sitting.

• I do not use or I avoid harmful use of drugs and alcohol.

• I practice safe sex.

• I see a health care practitioner if I can't solve a health concern on my own.

• I manage my weight in healthy ways.

• I take my medications as prescribed, and discuss any concerns about them with my provider.

Social

• I am satisfied with my social life.

• I am involved in at least one community; my town, support group, hobby group, spiritual, or activist group, etc.

• I maintain a network of supportive friends/family/social contacts.

• I have at least one meaningful relationship.

• I am accepting of the diversity of others (i.e., race, ethnicity, religion, gender, ability, or sexual orientation).

• I give priority to my own needs by saying 'no' to others' requests of me when applicable.

Spiritual

• I have a belief system (e.g., spiritual, atheist, religious).

• I have a sense of purpose in my life.

• I take time for spiritual growth and development.

• I take the time to appreciate the beauty of nature. and scroll

• I have values, principles, and beliefs, that matter to me and live according to them.

• I reach out and help others when they are in need.

  How did you do? Hopefully, you are happily surprised. If not, no worries, these ways of living can be learned!

  *quiz adapted from: University of Wisconsin and SAMHSA.gov materials

The Role of Wellness & Prevention

Wellness can be an aspect of therapy, or a standalone focus, depending upon your needs. When focusing on wellness, it is important to remember ourselves as whole beings. We are not just a mind, or a body, or a job. We are an integrated whole. Substance Abuse and Mental Health Services (SAMHA) provides 8 dimensions of wellness for us to consider; Emotional, Intellectual, Occupational, Financial, Environmental, Spiritual, Social, and Physical. These aspects work synergisticaly to keep us well. By developing and integrating these areas into our lives, we are more likely to get through difficult times; like an insurance policy to weather the storms life may bring.

Wellness practices can include meditation, relaxation, mindfulness, creative arts, yoga, time in nature, balanced sleeping and eating, gratitude practice, physical exercise, having fun, socializing, paying off debt, stress relief, healthy employment, service work, spiritual practice, kindness to others, laughter, and more. I can develop realistic, personalized and sustainable wellness practices to keep you living fully, enjoying life more, and as a protection against future struggles. Call or text, or email.