Wellness Inventory
docx
keyboard_arrow_up
School
Santa Monica College *
*We aren’t endorsed by this school
Course
1
Subject
Health Science
Date
Oct 30, 2023
Type
docx
Pages
16
Uploaded by DeanPencil9656
Wellness Inventory
What Is Wellness?
by John W. Travis, M.D.
CENGAGENOW
Go to HealthNow for more activities.
Most of us think in terms of illness and assume that the absence of illness indicates wellness. There are actually many degrees of wellness, just as there are many degrees of illness. The Wellness Inventory is designed to stir up your thinking about many areas of wellness.
While people often lack physical symptoms, they may still be bored, depressed, tense, anxious, or generally unhappy with their lives. Such emotional states often set the stage
for physical and mental disease. Even cancer may be brought on through the lowering of the body's resistance from excessive stress. These same emotional states can also lead to abuse of the body through smoking, overdrinking, and overeating. Such behaviors are usually substitutes for other, more basic human needs such as recognition from others, a more stimulating environment, caring and affection from friends, and greater self-acceptance.
Wellness is not a static state. High-level wellness involves giving good care to your physical self, using your mind constructively, expressing your emotions effectively, being
creatively involved with those around you, and being concerned about your physical, psychological, and spiritual environments.
Instructions:
Set aside a half hour for yourself in a quiet place where you will not be disturbed while taking the Inventory. Record your responses to each statement in the columns to the right where:
2 = Yes, usually
1 = Sometimes, maybe
0 = No, rarely
Select the answer that best indicates how true the statement is for you presently.
After you have responded to all the appropriate statements in each section, compute your average score for that section and transfer it to the corresponding box provided around the Wellness Inventory Wheel. Your completed Wheel will give you a clear presentation of the balance you have given to the many dimensions of your life.
You will find some of the statements are really two in one. We do this to show an important relationship between the two parts usually an awareness of an issue, combined with an action based on that awareness. Mentally average your score for the two parts of the question.
Each statement describes what we believe to be a wellness attribute. Because much wellness information is subjective and "unprovable" by current scientific methods, you (and possibly other authorities as well) may not agree with our conclusions. Many of the
statements have further explanation in a footnote. We ask only that you keep an open mind until you have studied available information, then decide.
This questionnaire was designed to educate more than to test. All statements are worded so that you can easily tell what we think are wellness attributes (which also makes it easy to "cheat" on your score). This means there can be no trick questions to test your honesty or consistency-the higher your score, the greater you believe your wellness to be. Full responsibility is placed on you to answer each statement as honestly as possible. It's not your score but what you learn about yourself that is most important.
If you decide that a statement does not apply to you, or you don't want to answer it, you can skip it and not be penalized in your score.
Transfer your average score from each section to the corresponding box around the Wheel. Then graph your score by drawing a curved line between the "spokes" that define each segment. (Use the scale provided-beginning at the center with 0.0 and reaching 2.0 at the circumference.) Last, fill in the corresponding amount of each wedge-shaped segment, using different colors if possible.
Sample Questions:
Yes, Usually
2
Sometimes, Maybe
1
No, rarely
0
1. I am an adventurous thinker.
X
2. I have no expectations, yet look to the future optimistically.
X
3. I am a nonsmoker.
X
X
4. I love long, hot baths.
Your preview ends here
Eager to read complete document? Join bartleby learn and gain access to the full version
- Access to all documents
- Unlimited textbook solutions
- 24/7 expert homework help
Total points for this section = 5
4
1
0
Divided by 4 (number of statements answered) 1.3 = Average score for this section.
Section 1 Wellness, Self - Responsibility, and Love:
1. I believe how I live my life is an important factor in determining my state of health, and I live it in a manner consistent with that belief.
Yes, Usually
2 x
Sometimes, Maybe
1
No, rarely
0 2. I vote regularly.
1
x
3. I feel financially secure.
x
4. I conserve materials/energy at home and at work.
2
x
5. I protect my living area from fire and safety hazards.
x
6. I use dental floss and a soft toothbrush daily.
x
7. I am a nonsmoker.
x
8. I am always sober when driving or operating dangerous machinery.
x
9. I wear a safety belt when I ride in a vehicle.
x
10. I understand the difference between blaming myself for a problem and simply taking responsibility (ability to respond) for that problem.
x
Total points for this section =19
+18
+1
Divided by _10_ (number of statements answered) =_1.9_ Average score for this section.
(Transfer to the Wellness Inventory Wheel)
Section 2 Wellness and Breathing:
1. I stop during the day to become aware of the
way I am breathing.
Yes, Usually
2
Sometimes, Maybe
1
No, rarely
0
X 2. I meditate or relax myself for at least 15 to 20 minutes each day.
x
3. I can easily touch my hands to my toes when
standing with knees straight.
3
x
4. In temperatures over 70°F (21 °C) , my fingers feel warm when I touch my lips.
4
x
5. My nails are healthy and I do not bite or pick at them.
x
6. I enjoy my work and do not find it overly stressful.
x
7. My personal relationships are satisfying.
x
8. I take time out for deep breathing several times a day.
x
9. I have plenty of energy.
x
10. I am at peace with myself.
x
Total points for this section =14
+10
+4
Divided by _10_ (number of statements answered) -_1.4_ Average score for this section.
(Transfer to the Wellness Inventory Wheel on p. 24.)
FOOTNOTES:
1. Voting is a simple measure of your willingness to participate in the social system, which ultimately impacts your state of health.
2.
Besides recycling glass, paper, aluminum, and other recyclables, if you purchase products that are reusable rather than disposable, and are packaged with a minimum of material, you will reduce the drain of resources and the toxic load on the environment caused by the disposal of wastes.
3. A. lack of spinal flexibility is usually a symptom of chronic muscle tension as well as indicative of a poor balance of physical activities.
4. If your hand temperature is below 85"F (30°t) in a warm room, you're cutting off circulation to your hands via an overactive sympathetic nervous system. You can learn to warm your hands with biofeedback and to thereby better relax.
Section 3 Wellness and Sensing:
1. My place of work has mostly natural lighting or full-spectrum fluorescent lighting. 5
Yes, Usually
2
Sometimes, Maybe
1
No, rarely
0 x
2. I avoid extremely noisy areas or wear protective ear covers. 6
x
3. I take long walks, hikes, or other outings to actively explore my surroundings.
x
4. I give myself presents, treats, or nurture myself in other ways.
x
5. I enjoy getting, and can acknowledge, compliments and recognition from others.
x
6. It is easy for me to give sincere compliments and recognition to other people.
x
7. At times I like to be alone.
x
8. I enjoy touching or hugging other people. 7
x
9. I enjoy being touched or hugged by others. 8
x
10. I get and enjoy backrubs or massages.
x
Total points for this section =11
+8
+3
Divided by _10_ (number of statements answered) -_1.1_ Average score for this section.
(Transfer to the Wellness Invel1tory Wheel)
Section 4 Wellness and Eating:
1. I am aware of the difference between refined carbohydrates and complex carbohydrates and eat a majority of the latter. 9
Yes, Usually
2 x
Sometimes, Maybe
1
No, rarely
0
2. I think my diet is well balanced and wholesome.
x
3. I drink fewer than five alcoholic drinks per week.
x
4. I drink fewer than two cups of coffee or black (nonherbal) tea per day. 10
x
Your preview ends here
Eager to read complete document? Join bartleby learn and gain access to the full version
- Access to all documents
- Unlimited textbook solutions
- 24/7 expert homework help
5. I drink fewer than five soft drinks per week. 11
x
6. I add little or no salt to my food. 12
x
7. I read the labels for the ingredients of all processed foods I buy and I inquire as to the level of toxic chemicals used in production of fresh foods-
choosing the purest available to me.
x
8. I eat at least two raw fruits or vegetables each day.
x
9. I have a good appetite and am within 15 percent of my ideal weight.
x
10. I can tell the difference between "stomach hunger" and "mouth hunger," and I don't stuff myself
when I am experiencing only "mouth hunger. 13
x
Total points for this section =16
+12
+4
Divided by _10__ (number of statements answered) = __1.6__ Average score for this section.
(Transfer to the Wellness Inventory Wheel)
5 Full-spectrum light, like sunlight, contains many different wavelengths. Most eyeglasses, and the glass windows in your home or car, block the "near" ultraviolet light need by your body. Special bulbs and lenses are available.
6 Loud noises that leave your ears ringing cause irreversible and cumulative nerve damage over time. Ear plugs/muffs, obtained in sporting goods stores, should be worn around power saws, heavy equipment, and rock concerts!
7, 8 Long recognized by hospitals as therapeutic, touch can be a powerful preventative as well.
9 Refined carbohydrates (white flour. sugar, white rice. alcohol. and others) are burned up by the body very quickly and contain no minerals or vitamins. Complex carbohydrates (fruits and vegetables) burn evenly and provide the bulk of dietary nutrients.
10 Coffee and nonherbal teas contain stimulants that, when overused, abuse your body's adrenal glands.
11 Besides caffeine, the empty calories in these chemical brews may cause a sugar "crash" shortly after drinking. Artificially sweetened ones may be worse. Consider the other nutrients you won't be getting, and the prices!
12 In addition to having a presumed connection with high blood pressure, the salting of foods during cooking draws out minerals, which are lost when the water is poured off.
13
Stomach hunger is a Signal that your body needs food. Mouth hunger is a signal that it needs something else (attention/ acknowledgment), which you are not getting, so it asks for food, a readily available "substitute."
Section 5 Wellness and Moving:
1. I climb stairs rather than ride elevators. 14
Yes, Usually
2
Sometimes, Maybe
1 x
No, rarely
0
2. My daily activities include moderate physical efforts. 15
x
3. My daily activities include vigorous physical effort. 16
x
4. I run at least 1 mile three times a week (or do equivalent aerobic exercise). 17
x
5. I run at least 3 miles three times a week (or do equivalent aerobic exercise).
x
6. I do some form of stretching/limbering exercise
for 10 to 20 minutes at least three times per week. 18
x
7. I do some form of stretching/limbering exercise
for 10 to 20 minutes at least six times per week.
x
8. I enjoy exploring new and effective ways of caring for myself through the movement of my body.
x
9. I enjoy stretching, moving, and exerting my body.
x
10. I am aware of and respond to messages from
my body about its need for movement.
x
Total points for this section 13
+10
+3
Divided by _10___(numbers of statements answered) = __1.3___ Average score for this section.
(Transfer to the Wellness Inventory Wheel)
Section 6 Wellness and Feeling:
1. I am able to feel and express my anger in ways
that solve problems, rather than swallow anger or
store it up. 19
Yes, Usually
2 x
Sometimes, Maybe
1
No, rarely
0
2. I allow myself to experience a full range of emotion and find constructive ways to express them.
x
3. I am able to say "no" to people without feeling guilty.
x
4. I laugh often and easily.
x
5. I feel OK about crying and allow myself to do so when appropriate. 20
x
6. I listen to and consider others' criticism of me rather than react defensively.
x
7. I have at least five close friends.
x
8. I like myself and look forward to the rest of my life.
x
9. I easily express concern, love, and warmth to those I care about.
x
10. I can ask for help when needed.
x
Total points for this section = 18
+18
+
Divided by __10__(numbers of statements answered) = __1.8___ Average score for this section.
(Transfer to the Wellness Inventory Wheel)
FOOTNOTES:
14 If a long elevator ride is necessary, try getting off five flights below your destination. Urge building managers to keep stair doors unlocked.
15
Moderate = rearing young children, gardening, scrubbing floors, brisk walking, and so
on.
16 Vigorous= heavy construction work, farming, moving heavy objects by hand, and so on.
17 Aerobic exercise (like running) should keep your heart rate at about 60 percent of its
Your preview ends here
Eager to read complete document? Join bartleby learn and gain access to the full version
- Access to all documents
- Unlimited textbook solutions
- 24/7 expert homework help
maximum (120·150 bpm) for 12-20 minutes. Brisk walking for 20 minutes every day can produce effects similar to aerobic exercise.
18 The stretching of muscles is important for maintaining maximum flexibility of joints and ligaments. It feels good, too.
19
Learning to take charge of your emotions and using them to solve problems can prevent disease, improve communication, and increase your self-awareness. Suppressing emotions or using them to manipulate others is destructive to all.
20
Crying over a loss relieves the body of pent-up feelings. In our culture males often have a difficult time allowing themselves to cry, while females may have learned to cry when angry, using tears as a means of manipulation.
Section 7 Wellness and Thinking:
1. I am in charge of the subject matter and the emotional content of my thoughts and am satisfied with what I choose to think about. 21
Yes, Usually
2 x
Sometimes, Maybe
1
No, rarely
0
2. I am aware that I make judgments wherein I think I am "right" and others are "wrong." 22
x
3. It is easy for me to concentrate.
x
4. I am conscious of changes (such as breathing pattern, muscle tension, skin moisture, and so on) in my body in response to certain thoughts. 23
x
5. I notice my perceptions of the world are colored by my thoughts at the time. 24
x
6. I am aware that my thoughts are influenced by my environment.
x
7. I use my thoughts and attitudes to make my reality more life-affirming. 25
x
8. Rather than worry about a problem when I can do nothing about it, I temporarily shelve it and get on with the matters at hand.
x
9. I approach life with the attitude that no problem is too big to confront, and some mysteries aren't meant to be solved.
x
10. I use my creative powers in many aspects of my life.
x
Total points for this section =13
+10
+3
Divided by __10__(numbers of statements answered) = _1.3____ Average score for this section.
(Transfer to the Wellness Inventory Wheel)
Section 8 Wellness and Playing/Working:
1. I enjoy expressing myself through art, dance, music, drama, sports, or other activities and make
time to do so.
Yes, Usually
2 x
Sometimes, Maybe
1
No, rarely
0
2. I regularly exercise my creativity "muscles."
x
3. I enjoy spending time without planned or structured activities and make the effort to do so.
x
4. I can make much of my work into play.
x
5. At times I allow myself to do nothing. 26
x
6. At times I can sleep late without feeling guilty.
x
7. The work I do is rewarding to me.
x
8. I am proud of my accomplishments.
x
9. I am playful and the people around me support my playfulness.
x
10. I have at least one activity, hobby, or sport that
I enjoy regularly but do not feel compelled to do.
x
Total points for this section = 18
+16
+
2
Divided by __10__(numbers of statements answered) = _1.8____ Average score for this section.
(Transfer to the Wellness Inventory Wheel)
FOOTNOTES:
21
When you are unconscious of the content of your thoughts, they are more likely to control you. Observing them objectively develops self-awareness and strengthens your ability to take charge.
22
Rather than trying to completely slop yourself from judging, you can observe your judgments as efforts by your ego to avoid getting on with life and hiding behind "right/
wrong" game playing.
23
Both biofeedback and the field of psycho-neuro-immunology have shown the connections between the mind, nervous system, and body. The more you become consciously aware of that connection, the greater responsibility you can take for your health.
24
Being aware of your internal distortion of perceptions can allow you to step back and reassess a situation more objectively.
25
Honesty, tempered with care and concern, clears out many negative thoughts that can clutter up your mind, thus making your reality more fun. "Positive thinking" without honesty and truthfulness can backfire by suppressing valid concerns that must be addressed.
26
Doing "nothing" can give us access to the more creative and nonverbal aspects of our being, so from another perspective, doing nothing becomes doing much more.
Section 9 Wellness and Communication:
1. In conversation I can introduce a difficult topic and stay with it until I've gotten a satisfactory response from the other person.
Yes, Usually
2 x
Sometimes, Maybe
1
No, rarely
0
2. I enjoy silence.
x
3. I am truthful and caring in my communications with others.
x
4. I assert myself (in a nonattacking manner) in an effort to be heard, rather than be passively resentful
of others with whom I don't agree. 27
x
5. I readily acknowledge my mistakes, apologizing for them of appropriate.
x
6. I am aware of my negative judgment of others and accept them as simply judgments-not necessarily truth. 28
x
7. I am a good listener.
x
8. I am able to listen to people without interrupting them of finishing their sentences for them.
x
9. I can let go of my mental "labels" (for example, this is good, that is wrong) and judgmental attitudes about events in my life and see them in light of what
x
Your preview ends here
Eager to read complete document? Join bartleby learn and gain access to the full version
- Access to all documents
- Unlimited textbook solutions
- 24/7 expert homework help
they offer me.
10. I am aware when I play psychological "games" with those around me and work to be truthful and direct in my communications. 29
x
Total points for this section = 18
16 +
2
Divided by __10__(numbers of statements answered) = __1.8___ Average score for this section.
(Transfer to the Wellness Inventory Wheel)
Section 10 Wellness and Sex:
1. I feel comfortable touching and exploring my body.
Yes, Usually
2 x
Sometimes, Maybe
1
No, rarely
0
2. I think it's OK to masturbate if one chooses to
do so.
x
3. My sexual education is adequate.
x
4. I feel good about the degree of closeness I have with men.
x
5. I feel good about the degree of closeness I have with women.
x
6. I am content with my level of sexual activity.
x
7. I fully experience the many stages of lovemaking rather than focus only on orgasm. 31
x
8. I desire to grow closer to some other people.
x
9. I am aware of the difference between needing someone and loving someone.
x
10. I am able to love others without dominating or being dominated by them.
x
Total points for this section = 19
+18
+
1
Divided by __10__(numbers of statements answered) = ___1.9__ Average score for this section.
(Transfer to the Wellness Inventory Wheel)
FOOTNOTES:
27
Attacking others rarely accomplishes your goals in the long run. Persisting in your convictions without using force is more effective and usually solves the problem without creating new ones.
28 It is important to recognize that our internal judgments of others are based on personal biases that often have little objective basis.
29
Psychological games, as defined by Eric Berne in Games People Play, are complex unconscious manipulations that result in the players getting negative attention and feeling bad about themselves.
30
Including the choice to have no sexual activity.
31
A common problem for many people is an overemphasis on performance and orgasm, rather than on enjoying a dose sensual feeling with their partner whether or not
they experience orgasm.
32
Seeing your death as a stage of growth and preparing yourself consciously is an important part of finding meaning in your life.
Section 11 Wellness and Finding Meaning:
1. I believe my life has direction and meaning.
Yes, Usually
2 x
Sometimes, Maybe
1
No, rarely
0
2. My life is exciting and challenging.
x
3. I have goals in my life.
x
4. I am achieving my goals.
x
5. I look forward to the future as an opportunity for further growth.
x
6. I am able to talk about the death of someone close to me.
x
7. I am able to talk about my own death with family and friends.
x
8. I am prepared for my death.
x
9. I see my death as a step in my evolution. 32
x
10. My daily life is a source of pleasure to x
me.
Total points for this section = 17
+16
+1
Divided by __10__(numbers of statements answered) = __1.7___ Average score for this section.
(Transfer to the Wellness Inventory Wheel)
This portion of the Inventory goes beyond the scope of most generally accepted "scientific'" principles and expresses the values and beliefs of the authors. It is intended to stimulate interest in these areas. If you have strong beliefs to the contrary, you can skip the questions or make up your own.
Section 12 Wellness and Transcending:
1. I perceive problems as opportunities for growth.
Yes, Usually
2 x
Sometimes, Maybe
1
No, rarely
0
2. I experience synchronistic events in my life (frequent "coincidences" seeming to have no cause-effect relationship). 33
x
3. I believe there are dimensions of reality beyond verbal description or human comprehension.
x
4. At times I experience confusion and paradox in my search for understanding of the dimensions referred to above.
x
5. The concept of God has personal definition and meaning to me.
x
6. I experience a sense of wonder when I contemplate the universe.
x
7. I have abundant expectancy rather than specific
expectations.
x
8. I allow others their beliefs without pressuring them to accept mine.
x
9. I use the messages interpreted from my dreams.
x
10. I enjoy practicing a spiritual discipline or x
Your preview ends here
Eager to read complete document? Join bartleby learn and gain access to the full version
- Access to all documents
- Unlimited textbook solutions
- 24/7 expert homework help
allowing time to sense the presence of a greater force in guiding my passage through life.
Total points for this section =16
+14
+2
Divided by _10___(numbers of statements answered) = _1.6____ Average score for this section.
(Transfer to the Wellness Inventory Wheel)
Browse Popular Homework Q&A
Q: XYZ hospital is examining its readmission rate within one month of discharge by periodically…
Q: An insurance company wishes to keep the error rates in medical claims at or below 5%. If there is…
Q: A free-body diagram is shown below. Determine each
of the unknowns (Fair, Fg, Fnet). Be sure to show…
Q: The length of the base of the triangle is 3 inches less than twice the length of its height. The…
Q: If you burned 8.0 moles of NH3 according to the eqn below, how many kJ of heat would be released?
4…
Q: What are the future value and the interest earned if $3000 is invested for 5 years at 8% compounded…
Q: Consider the circuit shown in the figure, with C1₁
=
2.00 μF
6.00 µF
+
90.0 V
C₂
i
(a) Find the…
Q: Suppose that we pick at random a value from a dataset whose probability distribution is normal…
Q: are what to display on your Pokémon's show page:
The pokemon's name
The image of the pokemon
An…
Q: The power of the sample to detect the observed difference in population proportions (a = 0.05,…
Q: 2. True or false: (-5)−4 = −5−4? Why?
Q: Find three subsets of {1, 2, 3, 4,
of all three has size 1.
Q: The data is presented in parallel format. Before running the ANOVA in Excel, you will need to put…
Q: In each of Problems
the given equation.
18. (3x²y+2xy
18 through 21, find an integrating factor and…
Q: The amount of time that a drive‐through bank teller spends on a customer is a random variable
with…
Q: Question 7
Solve the equation: ² 490
x = {
@ 2
2
Submit Question
F2
JAL
#3
▼
80
F3
$
4
F4
%
45
F5
6…
Q: 4. (Optional) Which inequality sign should we place in between? Why?
3996 - 3995
3
? 3994
Q: 2. Write a user-defined MATLAB function for the following math function:
r(0) = 3 sin (3 cos (0.50))…
Q: Which of the following was NOT identified as a reason that IOT (Internet of Thing) security should…
Q: QUESTION 13
What is the time scale of the thermohaline circulation or "global conveyer belt"
2000…
Q: An aluminum wire having a cross-sectional area equal to 3.70 x 10-6 m² carries a current of 7.00 A.…
Q: You work for a soft-drink company in the quality control division. You are interested in the…
Q: a. $600 interest from a savings account at a Florida bank.
b. $5,000 dividend from U.S. Flower…
Q: Course Contents
Submit Answer Tries, 0/99
This discussion is closed.
M
CAL
Problem set Unit 5 Q10…
Q: Consider the following.
x = 3 sin(68), y = 3 cos(68), Oses"
(a) Eliminate the parameter to find a…