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Wellness Dimensions
Contrary to popular belief, wellness goes beyond physical or mental health. Wellness is rather a
multidimensional and dynamic state of being that can be separated into different yet interdependent
dimensions, as they all have the possibility to influence each other. The dimensions can be defined as
follows: physical, emotional, intellectual, social, spiritual, occupational and financial. Each of them
needs our attention to be fulfilled and balanced in order to live fully and in harmony with our mind, our
body and our environment.

It is really important for preventing illness, for example, avoiding burnout, by allowing for better
management of stress. Note that this document does not apply if you are suffering from depression
or burnout.

Did you know that? According to the World Health Organization, “Health is a state of complete physical,
mental and social well-being and not merely the absence of disease or infirmity.”

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Self-care assessment based on dimensions
Below is a non-exhaustive set of examples of what each dimension consists of. Rate each statement
accordingly.

3 = I do it well (e.g. frequently).

2 = I do this satisfactorily (e.g., occasionally).
1 = I barely or rarely do this.

Physical
⬜
⬜ Exercise (150 min (moderate) or 75 min (intense) per week)

dimension ⬜
⬜
Use relaxation techniques (yoga, stretching, etc.)
Eat a diversified, nutritious and healthy diet (vegetables, fruits, etc.)

The physical dimension is about ⬜

⬜
Drink at least 2 liters of water per day
Get 7 to 9 hours of sleep per night on a regular basis

⬜
developing healthy habits or Minimize exposure to screens (phone/TV/video games)
doing whatever you do to take
care of your body. This includes
your lifestyle around nutrition, ⬜
⬜
Limit my alcohol consumption (drinks/wk. 10 = female, 15 = male)
Limit my drug use (recreational or therapeutic purposes)
sleep, exercise, disease treatment,
etc. ⬜
⬜
Reduce my consumption of stimulants (caffeine, tea)
Get a medical examination when necessary

Total score: ⬜
⬜
Take care of my personal hygiene
Adopt safe sexual habits
_________ ⬜ Take time off work when I am not feeling well
Take breaks in my day to rest (e.g., 15 minutes)

Emotional
dimension
⬜
⬜ Expressing my emotions in a constructive way

The emotional dimension is

⬜
⬜
Be compassionate with myself (I do the best I can in the situation)
Recognize my strengths and accomplishments
about listening to our feelings
and emotional needs and being ⬜
⬜
Saying no when I want to without feeling guilty
Being optimistic and enthusiastic about life

⬜
compassionate enough to Allowing myself to cry and feel my emotions
ourselves in our efforts to meet
them.
⬜
⬜
Staying motivated by setting meaningful goals
Finding ways to have fun and laugh (hiking, dancing, etc.)
Total score: ⬜ Seek support when needed
Engage in caring and altruistic acts
_________

Intellectual ⬜
⬜ Learn and discover new things (personal/professional life)
dimension ⬜
⬜
Use my knowledge, skills and abilities
Remain open and curious about new things
The intellectual dimension refers
to the steps we take to take care ⬜
⬜
Ask for questions and help
Think critically

⬜
of our mind, develop it and build Engaging in intellectually stimulating activities
our sense of self.

Total score:
⬜
⬜
Expressing my creativity (art, music, dance, etc.)
Taking time to reflect on myself and life (e.g., journaling)

_________ ⬜ Taking time out from my obligations (e.g., mindfulness)

Develop my own opinions

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 Social
⬜
⬜ Being with people who make me happy

dimension ⬜
⬜
Keeping in touch with the most important people
Maintain healthy and authentic relationships

The social dimension refers to ⬜

⬜
Express myself authentically with others
Manage interpersonal conflicts in a healthy way

⬜
acts of connection with others. Contribute to my community (e.g., volunteering)

Total score: ⬜
⬜
Care about others
Develop a social network
_________ ⬜ Allow others to support me
Take time to get to know the people I care about

Spiritual ⬜
⬜ Take time to reflect on the meaning of life
dimension
⬜
⬜
Find a purpose, a meaning and a direction for my life
To act according to my personal values

⬜
The spiritual dimension refers to Be aware of the intangible aspects of my life
acts of connecting with your
spiritual self and/or a higher
power. It is something deeply
⬜
⬜
Contribute to the causes I believe in
Identify what is meaningful to me
meaningful to you that helps
guide and heal you. ⬜
⬜
Spending time in nature (walking in a forest, gardening, etc.)
Practicing spiritual rituals (religious or not)

Total score: ⬜
⬜
Showing forgiveness
Contribute to the common good
Practicing gratitude (recognizing and appreciating what I have in my life)
_________

Occupational
⬜
⬜ Take time off and vacation from work

dimension ⬜
⬜
Take several breaks during my day
Accomplish my daily tasks

The occupational dimension ⬜

⬜
Balance my work and leisure time (close my work computer)
Getting involved in projects that stimulate me
refers to the actions we take to
develop and meet our needs in
our work.
⬜
⬜
Having hobbies outside of work
Feeling inspired and stimulated by my work

Total score:
⬜
⬜
Make time for myself daily
Identify exciting and rewarding projects

_________ ⬜
⬜
Making my work space comfortable
Maintaining healthy boundaries (clear boundaries with my colleagues)
Getting support from my colleagues or manager

Financial ⬜
⬜ Create a budget and stick to it

dimension ⬜
⬜
Spoil myself from time to time without feeling guilty about it
Save money for the unexpected
The financial dimension refers to
the actions we take to meet our
⬜
⬜
Pay off my debts as quickly as possible
Differentiate between needs and wants
financial needs in a realistic way.
⬜
⬜
Spend realistically according to my needs
Set short and long term financial goals
Total score: ⬜ Investing to achieve my life's goals

_________ ⬜ Talk about my financial concerns with my partner

Sharing financial responsibilities fairly

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 Conclusion
Look for patterns in your responses. Take note of anything you would like to implement more
frequently in your life and how you could accomplish this.

Are you more active in some areas of self-care but ignore others? If so, in which areas are you
most active?
_____________________________________________________________________________________________________
_____________________________________________________________________________________________________
_____________________________________________________________________________________________________

Are there items on the list that make you think, ‘I should do more of that’’? If yes, which ones?
_____________________________________________________________________________________________________
_____________________________________________________________________________________________________
_____________________________________________________________________________________________________

What could you do to include them in your lifestyle?

____________________________________________________________________________________________________
____________________________________________________________________________________________________
____________________________________________________________________________________________________

Useful resources
➔ Self-Compassion Guided Practices and Exercises
➔ Sleep Foundation | Trusted Sleep Health Information and Product Reviews
➔ Eat to protect your brain | Heart and Stroke Foundation
➔ Policy on Physical Activity, Sport and Recreation
➔ Canada's Low-Risk Alcohol Drinking Guidelines [brochure]
➔ Guided meditations: explore apps like Simply Be, Headspace or Calm.

Reference list:
Self-care has never been more important
5 Self-Care Practices for Every Area of Your Life
Self-Care Assessment
Nine Dimensions of Wellness | Engineering Wellness Program | University of Waterloo
What is the WHO definition of health?
4 Key Dimensions of Self-Care | Crisis and Trauma Resource Institute
Stoewen, D. L. (2017). Dimensions of wellness: Change your habits, change your life. The canadian veterinary journal, 58(8), pp.
861–862.
Self-Care Assessment Document - Adapté de Saakvitne, Pearlman & Staff of TSI/CAAP (1996). Transforming the pain : A workbook
on vicarious traumatization.

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