Be Well Self Assessment

Being Well is about taking care of ourselves.

Just like an athlete, you deserve to be and fell well-tuned up. Professional sports athletes constantly fine-tune their body and mind to be primed for their next performance. You also need this balanced attention between wellness for the body, the mind, emotions and your spirit.

Improve your performance in all areas of life and well-being. Go into training just like an athlete. Improve your health and happiness with high performance habits to improve your: Physical capacity, Emotional capacity, Mental capacity and Spiritual capacity.

Above all we are human beings and perfectly imperfect!

Be Well 360 corporate athlete principle

When we’re stressed out or feel as though there are too many things to do in our lives, many of us stop paying attention to the things that might make us feel better and restore inner and outer balance. When stress hormones are coursing through our bodies on a regular basis our health suffers. Releasing accumulated stress from our bodies and minds is the key to vibrant health and optimal well-being.

When we are stressed or overwhelmed, we stop being engaged in our own lives and well-being.

As you consider your own stress levels, it’s worth taking a minute to see how well you’re taking care yourself right now with this self-assessment.

Doing the Be Well Self Assessment might help you decide how to take care of yourself better going forward.

Fill out the Be Well Self Assessment checklist by putting a number from 1-5 next to each item.

1 = FREQUENTLY

2 = OCCASIONALLY

3 = SOMETIMES

4 = RARELY

5 = NEVER

Be Well - Physical

Eat regularly (i.e., breakfast, lunch, and dinner)
Eat healthy, whole and natural unprocessed foods often (think whole grains, beans, legumes, nuts, fruit, vegetables, lean organic meats etc.)
Avoid use or misuse of tobacco and alcohol
Maintain a healthy body weight
Exercise regularly
Dance, swim, walk, run, or do some other physical activity that I enjoy
Get enough sleep, 7-9 hours for adults
Wear comfortable clothes
Make time away from phones, electronics, sources of wifi and EMF’s
Avoid or limit time in places where the noise is excessive

Be Well - Emotional

Spend quality time with people whose company I enjoy
Maintain contact with people I value
Treat myself with love and respect by reflecting on my good qualities and accepting that I can’t be perfect
Take time for comforting activities, people, relationships, and places
Allow myself to feel and express emotions (i.e., laugh, cry)
Discover and take action on what makes me feel the most alive inside
I take time to do what my heart most yearns for - what does my heart yearn for?

Be Well - Psychological/Mental

Make time for self-reflection (i.e., think about my values, experiences, and future plans)
Engage in personal psychotherapy (i.e., think about who I am, what makes me behave or think the way I do, and what I might change to be the person I want to be)
I have identified my unique talents and skills (list them)
Write in a journal
Read books or magazines that are unrelated to work
Do something in which I am not an expert or the person in charge
Let others know what I need and want to feel happy or secure
Let others take care of me occasionally
Say “no” to extra responsibilities when I already have enough
Try new things

Be Well - Spiritual

Spend time with nature
Cherish my own optimism and hope
Value the non-material aspects of life
Cultivate my ability to identify what is meaningful and its place in my personal life
Meditate/pray
Support causes I believe in (i.e., by volunteering)
I contemplate my purpose in life or my deeper WHY
I allow time to do what I love to do

Check your numbers

If you scored most statements with 1 or 2, congratulations! You are taking good care of yourself, something that will fortify you as you take care of others.
If you scored most statements with 3, 4, or 5, you probably are approaching stress overload and may need to find a healthier balance between your needs and those of everyone around you.

Create a plan

The next exercise will allow you to commit to taking care of yourself and reduce your stress.

Based on the results of your Be Well Self Assessment, make a list of activities that you can do that will help reduce your stress.
Try to make the activities as specific as you possibly can.

For example, if you had a score of 3, 4, or 5 in “Eat healthy foods,” you could modify that
activity to be “eat one piece of fruit or add a new veggie at lunch each day,” to make it as clear and actionable as possible.

Being Well means that you find time to care for yourself and the activities that will keep you
healthy and in balance as you face the demands of work, home, and life in general.

Refer back to your self assessment. Look at the areas where you scored a 3 or above.

Where can you fit activities that are important to you into your schedule?

Consider adding activities from all the areas in the self-care assessment: physical, psychological/mental, emotional, and spiritual self-care.

ONCE A DAY
ONCE A WEEK
ONCE A MONTH
WHENEVER I NEED IT

Adapted from Vibrant.org