Wellness is a broad concept. There are many overlapping layers that affect our physical, emotional, and mental health. Behavioral health professionals recognize eight areas (or dimensions) of health. These areas are interconnected and build on one another to provide our overall sense of wellness.

Wellness Can Change Over Time

We may need different levels of support in each area at different times in our lives:

1. Emotional
2. Spiritual
3. Intellectual
4. Physical
5. Environmental
6. Financial
7. Occupational
8. Social

So, what are some of the keys to improving wellness?

Find Balance

Finding balance and making sure we have time to do the things that make us feel happy is important but can also be challenging when we are faced with stress, illness, trauma, or emotional situations. In these times, our habits and routines can help us get that feeling of control back.

This means focusing on ourselves as well as the roles we play in the lives of others—like being students, friends, parents, spouses, coworkers, congregants, hobbyists, community members, and citizens.

Our roles and relationships help define who we are, what gives us a sense of purpose, and how our lives are interdependent on other people, animals, and the environment. Being engaged in life and relationships provides a measure of balance and overall wellness.

Embrace support from others

Talking with someone who has been through similar things—whether it is a mental health issue, addiction, trauma, pain issues, smoking, diabetes, bullying, or abuse—makes us feel less alone. When we realize others have had similar feelings and experiences and have been able to move forward and grow, it can give us the confidence to move forward, too.
With a support group, we can expect:

• Supportive input from people with a range of backgrounds who have experiences similar to ours
• A chance to support others by our presence, compassion, our ideas, and empathy
• People who can suggest services or resources we might not have considered.
• We can find supportive people in many places—a community or church/synagogue/mosque/temple group, at work, or through volunteering efforts, to name a few.

Value Healthy Routines and Habits

Routines and habits are often developed based on basic needs such as nutrition/food, shelter, social affiliation, and safety or our role as parent, student, coworker, or community member. Our habits affect what we eat, what we wear, how we relate to others, how we go to work, how we spend or save money, and more.

Healthy habits can be very useful in helping us maintain balance but, unhealthy habits are often hard to change. For example, we might put ourselves down or feel we need a particular thing or person to get us through a tough spot. Life comes with stress, crisis, or trauma that can impact or alter our routines and habits. This can lead to emotional (anxiety, depression), social (cranky, isolated, angry), or physical (tired, agitated) imbalances.

The good news is that habits can be changed! Establishing new habits that support our wellness goals and values can be challenging, but worth it. Developing healthier routines and habits in our lives can lead to positive feelings (emotional), relationship satisfaction (social), increased energy (physical), inspiration (emotional), and a feeling that we are using our creative talents, skills, and abilities to engage in activities (occupational, intellectual, spiritual).

Create and Prioritize Healthy Habits

Identifying and prioritizing regular practices that make us feel better, such as mindfulness exercises, meditation or yoga, or calls to friends, is a first step. Another aproach is to think about steps you can take to avoid habits that aren’t as healthy or create stress like avoiding the news at night, or spending less time online. You can also ask someone and think together about what makes sense and what next steps might work best.

Here are Some Ideas to Consider:

• Being active in activities that have purpose. If our daily routine lacks meaning, we can feel
  distressed or powerless.
• Increasing activities that contribute to our wellness. Talking with a friend at the start of the day may
  help set a good intention or plan for the day.
• Getting a good night’s rest. Insomnia can noticeably impact social relationships, physical and
  emotional reactions, productivity, and our ability to concentrate and accomplish tasks.
• Being aware of the right amount of social interaction. It’s important to know our limits.
• Remembering that time zone changes or daylight saving time can impact our mood and our
  routines; readjusting is normal.
• Using a routine that works for us. Calendars help us remember when or how often we want to get
  things done, such as get an oil change, clean the refrigerator, celebrate an accomplishment, call a
  friend or family member, check our financial records, and schedule an annual physical.
• Repeating a behavior until it becomes automatic, such as taking medication.
• Checklists help us make sure that important tasks are not being forgotten.
• Creating a wellness lifestyle can be challenging, but finding the right information, supports, and
  resources and tracking our progress can help us get there.

Emotional wellness involves the ability to express feelings, adjust to emotional challenges, cope with life’s stressors, and enjoy life. It includes knowing our strengths as well as what we want to get better at, and living and working on our own but letting others help us from time to time.

Following are some questions you can ask yourself and strategies that can help you improve your emotional wellness. As you think about the questions and strategies, make a list of the things you will do and the things you may need to help achieve wellness in this area.

Questions Related to Feelings & Emotions

• Do you allow yourself to be open to and acknowledge your feelings without judgment?
• Have you found and developed safe relationships with people or groups where you can express your feelings and thoughts?
• Do you see challenges as opportunities for growth?
• Do you recognize your limitations and learn from your mistakes?
• Are you taking responsibility for your actions?

Strategies Related to Feelings & Emotions

• Reflect each day on your emotions, what can they teach you, and how you can express them.
• Consider using a journal to record feelings and thoughts.
• Develop regular habits that help you process and deal with your feelings effectively so you move forward in fulfilling your emotional needs.
• Find a place where you feel the most comfortable and go there when you feel a need for comfort, quiet space, or safety.

Questions Related to Self-Care

• Have you joined support groups, or thought about starting one?
• Do you write your thoughts in a journal, listen to music, or talk to family or friends when you are
• in need?
• Have you tried yoga, breathing, or meditation to remain calm and centered?
• Are you maintaining a daily routine?
• Do you leave yourself plenty of time to get to work and other obligations?
• Are you eating some meals without distractions, like checking your phone or watching TV?

Strategies Related to Self-Care

• Discover what you like to do best, and do it often. It will help keep your spirits and emotions up.
• Find an outlet for physical activity, such as a sports league or a gym/fitness center.
• Take some time to yourself regularly.
• Identify resources that can help you with a sleep schedule or ideas for meal planning.
• Practice positive self-affirmations. Develop a positive statement to repeat to yourself daily. When you change your thoughts, you can change your mood and attitude.

Questions Related to Stress

• Are you learning to manage stress in ways that work for your lifestyle?
• Do you recognize stress triggers and appreciate that you are not your feelings? Feelings are fleeting and will pass.
• Do you welcome and cultivate positive, empowering thoughts and emotions?

Strategies Related to Stress

• Take a step back when in a stressful situation.
• Practice deep breathing or other relaxation techniques.
• Try out different coping exercises or strategies when not in a stressful situation. When challenges arise, you will be better prepared to deal with them.
• Practice finding positives (a silver lining) in something that you feel is negative. Support others in doing this, as well.

Spiritual wellness represents your personal beliefs and values and involves having meaning, purpose, and a sense of balance and peace. It includes:

• Recognizing our search for meaning and purpose in human existence; and
• Developing an appreciation for life and the natural forces that exist in the universe.

Following are some questions you can ask yourself and strategies that can help you improve your spiritual wellness. As you think about the questions and strategies, make a list of the things you will do and the things you may need to help achieve wellness in this area.

Questions Related to Beliefs

• Are you taking the time to determine what values, principles, and beliefs are important to you? Have you considered talking about them with others?
• Have you learned about other religions and beliefs, and are you respectful of them?
• Are you using your spirituality to drive your actions and thoughts and give a better meaning to life?

Strategies Related to Beliefs

• Read about other types of beliefs to help you become more understanding, accepting, and open-minded.
• Keep your beliefs in your thoughts to use them in your everyday life.
• Share your beliefs, values, and principles with others, as appropriate, as a means of deepening relationships and expanding your world view.

Questions Related to Involvement

• Have you looked for a group in your community that deepens your spiritual practice and helps you connect with others who share your beliefs?
• Are you being social with the people in your organization?
• Do you reach out and help others when they are in need?

Strategies Related to Involvement

• Learn about different organizations or groups in your community and decide which ones are the best fit for you.
• Find out about the many groups offered within your organization and get involved.

Questions Related to Time

• Do you take the time each day to meditate or reflect on your spirituality?
• Are you open to exploring different belief systems?
• Are you receptive to your own spirituality even in times of pain and grief? This is when we find how our spirituality can help us most.
• Do you take the time to appreciate the beauty of nature when possible?

Strategies Related to Time

• As often as possible, find a peaceful location to reflect and meditate.
• Learn other religions through books or conversation.

Intellectual wellness involves many things that keep our brains active. This can involve doing things that expand our intellect like looking at different perspectives of an issue and taking them into consideration. Through a number of activities—from learning about current events to organizing game nights in your home or community center—you can broaden your perspective and understand diverse points of view.

Following are some questions you can ask yourself and strategies that can help you improve your intellectual wellness. As you think about the questions and strategies, make a list of the things you will do and the things you may need to help achieve wellness in this area.

Questions Related to Personal Interests

• Have you considered teaching a class or leading a workshop based on skills, knowledge, or experience you have?
• Do you enjoy reading? Might you be interested in books, magazines, blogs, social media, etc.?
• What would you like to do or learn? Have you considered creative arts such as drawing, pottery, or photography?
• How about martial arts or learning about nature or about improving your computer skills?
• Have you considered inviting a friend, family member, or coworker to attend a lecture, musical performance, or play?

Strategies Related to Personal Interests

• Find a community or online group or organization where you could teach a class or a workshop, or lead a discussion.
• Consider becoming a member at the local public library to gain access to books, book
• readings, and other events.
• Explore public events in your community by checking out the events section in the newspaper.
• Flip through travel books or go online to find places you might enjoy reading about or
• visiting.
• Sign up for a computer class.

Questions Related to Education

• If you are interested in continuing education, are there available classes near you that might lead you to getting a volunteer or paid job or to performing better at a job?
• Are you interested in improving your language skills or learning a new language, whether one-on-one, through a group class, or online resources?

Strategies Related to Education

• Check out local college websites for information on classes they offer to the public.
• See what kind of skills training—such as writing, sign language, or blogging— might be available at the public library, local congregations, local colleges, or other community organizations.

Questions Related to Brain Exercises

• Have you explored thrift shops, libraries, or bookstores for books or DVDs that interest you?
• Are you keeping your mind sharp by playing brain games, mind teasers, or fun memory-enhancing games?
• Have you read up on current affairs locally, nationally, and internationally lately?

Strategies Related to Brain Exercises

• Subscribe to your local newspaper or pick up a free edition. Many offer sections on subjects
• that are local, national, and international.
• Play crossword puzzles and other games like Sudoku.
• Become familiar with websites like Games for the Brain.

Questions Related to Conversation

• Do you enjoy taking part in discussions, intellectual conversations, debates, or other ways of gaining an enhanced understanding of issues?

Strategies Related to Conversation

• Befriend people who can stimulate your mind, and get into a discussion with them about topics that interest you.

Physical wellness includes:

• A healthy body
• Good physical health habits
• Nutrition
• Exercise
• Appropriate health care

There are may ways to improve physical wellness such as choosing things that make our body feel good and trimming back the things that bring us down. We can also feel better by creating a routine that balances activity with inactivity, and that is manageable within our obligations and needs. Our body is intelligent, and learning to listen to it more deeply may be very important and empowering.

Following are some questions you can ask yourself and strategies that can help you improve your physical wellness. As you think about the questions and strategies, make a list of the things you will do and the things you may need to help achieve wellness in this area.

Questions related to nutrition

• Do you have access to fresh, healthy food?
• Are you in a position to eat at home so you can better track what you are putting into
• your body?
• Are you improving your diet by setting small goals for small changes each day, week, or
• month?

Strategies related to nutrition

• If you are pregnant, have delivered a baby within the past 6 months, are breastfeeding a child under age 1, or are the parent or guardian of a child under age 5 you may be eligible for nutrition education and assistance through SD WIC or other supplemental programs.
• Check out local food co-ops if one is in your area for good, affordable food.
• Meet with dietitians and nutritionists if you need help.
• Explore self-help support groups and organizations.

Questions related to physical activity

• Are you getting regular physical activity whenever you can, and making it fun?
• Have you been taking “shortcuts” to exercise, like parking further away from the store and taking the stairs instead of the elevator or escalator?
• Have you identified your healthy Body Mass Index and begun working toward it, one day at a time?

Strategies related to physical activity

• Walking is one of the easiest ways to increase physical activity and you don’t have to exercise for hours to get immediate benefits– you just have to move more.
• Join and visit local gyms, YMCAs, and fitness clubs, or join a neighborhood pool.
• Look through fitness and other magazines for exercises you can do at home.
• Check out free resources, such as YouTube, to learn how to do yoga or other exercises.
• Search for tracking tools like myfitnesspal.com that will show how far you’ve come.

Questions related to sleep

• Are you getting 7 to 8 hours of sleep a night whenever possible?
• Are you avoiding exercise within a few hours of bedtime, as well as “screen time?”
• Are you avoiding large meals before going to bed?

Strategies related to sleep

• Try managing your routine to carve out time to rest and sleep, and cut back on caffeine.

Questions related to alcohol, tobacco & other drugs

• Have you tried tools that can help you cut down or quit using tobacco products, alcohol, or other drugs?
• Are you reaching out to family or friends instead of using substances when you are going through a tough time?
• Are you being mindful of triggers that make you want to use substances and do you have a plan that can help you avoid them?

Strategies related to alcohol, tobacco & other drugs

• Call (1-866-SD-QUITS) or visit the SD Quitline for FREE coaching and cessation services.
• Call the SD Resource Hotline (1-800-920-4343) or visit AvoidOpioidSD for information on services, treatment and support.
• Find support groups and 12-step groups, like Alcoholics Anonymous (AA) and Narcotics Anonymous (NA), in your community and attend meetings.
• Consider engaging in hypnosis or acupuncture to curb the smoking habit.

Questions related to medication safety

• Do you wear medical alert jewelry to help others help you?
• Are you storing medications properly and reviewing the expiration dates?
• Do you carry a list of your medications with you in case of emergency?

Strategies related to medication safety

• Talk to your doctor, using a process of shared decision making when you are unsure about a prescription or need guidance.
• Get a FREE medication lock box to ensure medication is stored safely.
• Learn how to recognize the symptoms of overdose and keep naloxone on-hand.
• Learn about safe medication disposal.

Questions related to preventative medicine

• Do you visit your doctor, dentist, or other health care provider for routine care and monitoring?
• Do you know how to check your blood pressure, waist circumference, and blood sugar to prevent chronic conditions like diabetes?

Strategies related to preventative medicine

• Discuss preventive health care with your doctor, dentist, or other health care provider.
• Visit your local public health center and use HRSA Find AHelpCenter to find the closest location to you.
• Consider seeing a holistic health provider or attending community health fairs.

Environmental wellness involves being able to be and feel safe. This can include:

• Accessing clean air, food, and water
• Preserving the areas where we live, learn, and work
• Occupying pleasant, stimulating environments that support our well-being
• Promoting learning, contemplation, and relaxation in natural places and spaces

Following are some questions you can ask yourself and strategies that can help you improve your environmental wellness. As you think about the questions and strategies, make a list of the things you will do and the things you may need to help achieve wellness in this area.

Questions Related to Green Living

• Are you recycling whenever possible, and buying recycled products?
• Do you limit the power and water you use at home?
• Are you taking public transportation?
• Do you check your car’s emissions every year, even if not required by law?

Strategies Related to Green Living

• Get recycling bins for your home—they may be free from your town.
• Look for cleanup volunteer efforts, such as collecting trash from roadways or parks.
• Explore the “green” aisles at home improvement stores; they often have energy-efficient light bulbs and other products

Questions Related to Change of Scenery

• Are you spending as much time outdoors as possible?
• Have you visited a public park to either play a sport like tennis or basketball or just take a walk?

Strategies Related to Change of Scenery

• Figure out what outdoor activities make you feel good, and then find a few options that make it easy to do that.
• During work hours, take a break to walk around the block or buy bottled water from a nearby store.

Questions Related to Home & Work Environment

• Are you going through mail and other paperwork frequently to get rid of clutter?
• Do you organize your work space from time to time and add things that make you happy?
• Is your living space filled with styles and textures you enjoy?

Strategies Related to Home & Work Environment

• Make a schedule to clean up your home or living space. It could be by room or activity (bathrooms on Sunday, dusting and sweeping every Wednesday, etc.).
• Look in magazines or online and find styles you like best so that you’re comfortable in your living space

There are many definitions of what being financially well means. In general, financial wellness involves things such as income, debt, and savings, as well as your understanding of financial processes and resources. Your satisfaction with your current financial situation and future prospects also comes into play.

Following are some questions you can ask yourself and strategies that can help you improve your financial wellness. As you think about the questions and strategies, make a list of the things you will do and the things you may need to help achieve wellness in this area.

Questions Related to Work

• How does financial wellness impact your life? How is it related to your wellness?
• Does your current job allow you to meet your obligations and have resources to do things
• you enjoy?
• Are you working in a field that you are passionate about or do well? Or are you looking at doing something different, perhaps more personally gratifying?
• Are you looking for paid or volunteer work?

Strategies Related to Work

• Check out the classified ads— particularly on Sunday. Search them online any day of the week.
• Explore sites like Careerbuilder.com or Monster.com, and consider establishing a profile on LinkedIn.
• Visit the unemployment office in your state or county to find classes that could train you for a job.
• Have your résumé updated so you can promptly submit it when you see an opportunity.
• If you receive disability benefits, explore your work options without losing SSI/SSDI benefits until
• you can support yourself. For a guide to working without affecting your benefits, go to www.ssa.gov

Questions Related to Checking & Savings Accounts

• Do you balance your checkbook often enough to ensure that you don’t overextend yourself?
• Are your savings in line with your life goals, such as taking a vacation, home ownership, or retirement?
• Do you have a weekly or monthly budget so you can plan for expenses such as rent and groceries and have a little left over to enjoy?

Strategies Related to Checking & Savings Accounts

• Ask the bank about the types of accounts available to you such as checking and savings accounts. Be sure you are using them to your advantage and gaining interest where available.
• Find out if the bank offers tools you can use to keep track of your money.
• If you’re receiving disability benefits, there’s a limit on how much you can save without affecting your benefits. Read more about allowable savings here.

Questions Related to Debt

• Would it be helpful to figure out your total debt and make a plan to pay it down in a
• manageable way?
• Have you thought about getting help from a person who specializes in money management or personal finances?

Strategies Related to Debt

• Look in your classifieds or search online for organizations that can help you pay down debt.
• Make sure you use a company that is credible.
• Consider asking your bank to help you with financial planning and other areas where you may want assistance.

Questions Related to Retirement Accounts

• Have you opened a savings account or another kind of account that works for you?
• If you’re receiving disability benefits, there’s a limit on how much you can save without affecting your benefits. SSI requires that your resources are under $2,000 for an individual or $3,000 for a couple. This includes bank accounts, cash, stocks, bonds. However, your home, household furnishings, car, burial plots, and insurance under $1,500 are not included.

Strategies Related to Retirement Accounts

• There are free or low-cost services that can help you plan for the future. The local library can often direct you to affordable financial planning resources.
• If you are receiving disability benefits, read more about allowable savings here.
• The Social Security Administration (SSA) has a toll-free number that can answer your questions Monday through Friday: 1-800-772-1213

Occupational wellness involves participating in activities that provide meaning and purpose and reflect personal values, interests, and beliefs, including employment.

Following are some questions you can ask yourself and strategies that can help you improve your occupational wellness. As you think about the questions and strategies, make a list of the things you will do and the things you may need to help achieve wellness in this area.

Questions Related to Work Relationships

• Are you involved in a career or volunteer work that fits your values? If retired, are you planning to do something every day?
• Do you have an open line of communication with your employer/coworkers?
• Does your work offer personal satisfaction and stimulation, and allow you to contribute your talents, gifts, and knowledge?

Strategies related to Work Relationships

• Think about where you are in your career and life and pursue jobs that will work well within that framework.
• Explore all of your career options but review jobs on Careerbuilder.com or Monster.com,
• If you receive disability benefits, explore your work options without losing SSI/SSDI benefits until you can support yourself. To calculate the amount you can earn, visit www.ssa.gov.
• Talk to your employer/ coworkers about how they like to communicate so everyone can be responsive to individual needs and work styles.
• When something is not working at work, let people know what would help.

Questions Related to Balance

• Do you schedule time for leisure?
• Are you spending time with friends, taking nature walks, scheduling massages, or engaging in healthy, positive activities to help you relax?
• Are you thinking about how you spend time each day and considering volunteer work in the community?

Strategies Related to Balance

• Research careers/employment that involve the activities you enjoy most yet provide the flexibility for a balanced life.
• Keep a calendar. Be sure to look it over and schedule time for activities that you enjoy.
• Use tracking tools to balance your workload. Ask for help if your workload becomes overwhelming.

Questions Related to Accomplishment

• Are you in a career that you look forward to and that gives you a sense of accomplishment and pride?
• Are you patting yourself on the back for your accomplishments?

Strategies Related to Accomplishment

• Take the time to think of what you enjoy most, and research careers/ employment in that area.

Social wellness involves having healthy relationships with friends, family, and the community, and having an interest in and concern for the needs of others and humankind.

Following are some questions you can ask yourself and strategies that can help you improve your social wellness. As you think about the questions and strategies, make a list of the things you will do and the things you may need to help achieve wellness in this area.

Questions Related to Community

• Have you found support groups in your area to connect on important issues?
• Have you made a date with friends for a movie, dinner, coffee, or other social activities?
• Are you keeping in touch with family or friends? You can pick up the phone and catch
• up if they are too far away—even a phone call can lift your spirits.

Strategies Related to Community

• Ask your doctor, a friend or family member, someone from your congregation, or others in your community about support groups.
• Look online or in the local paper for groups that share your interests—whether it’s knitting or playing softball.
• Pick up the phone and connect with others.

Questions Related to New People

• Are you getting out and meeting people with your same interests? If you like art, try a gallery; if you enjoy history, visit historic sites.
• Are you open to meeting people from different backgrounds?
• Have you found a place to volunteer? You never know who you might meet.

Strategies Related to New People

• Look in the newspaper to find out what is happening in your area that could be an opportunity to make friends.
• Keep an open mind and exercise your curious inquiry when meeting new people.
• Ask in your spiritual community or any other community about volunteer opportunities.
• Join meet-up groups online.

Questions Related to Social Time

• Do you set aside quality time to spend with family and friends?
• Are you making time to go to places where you can meet new people, or visiting a new
• location?

Strategies Related to Social Time

• Keep track of when you need to catch up with someone or when a friend or family member is due for a visit.
• Organize a calendar of events that would be good ways to connect, or reconnect, to friends, like a public concert or a class reunion.