CREATING A

HEALTHIER LIFE

A STEP-BY-STEP GUIDE TO WELLNESS
CREATING A HEALTHIER LIFE: 

A STEP-BY-STEP GUIDE TO WELLNESS 

The Substance Abuse and Mental Health Services 

Administration’s (SAMHSA) Wellness Initiative envisions 

a future in which people with mental or substance use 

problems pursue health, happiness, recovery, and a full and 

satisfying life in the community.

Each individual’s path will be a bit different.

Every aspect of wellness can affect a person’s life.

Working toward all of them in one way or another is a great 

goal, because wellness relates directly to the quality of a 

person’s life. 

This guide offers a broad approach for things we can 

do—at our own pace, in our own time, and within our own 

abilities—that can help us feel better and live longer. 
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CREATING A HEALTHIER LIFE: A STEP-BY-STEP GUIDE TO WELLNESS

WHAT IS WELLNESS?

Wellness is a broad concept. In this guide, we 

attempt to provide a broad, yet specific sense of 

what it means. We invite you to think of wellness 

as meaning being healthy in many dimensions 

of our lives. That includes the emotional, 

physical, occupational, intellectual, financial, 

social, environmental, and spiritual parts. These 

dimensions are interconnected, one dimension 

building on another.

We also recognize that we live in a multicultural 

world, and wellness encompasses areas that 

may not be specified in this brief discussion. We 

believe, for example, that trauma is a universal 

human experience, and that our culture and 

spiritual beliefs impact our perceptions and 

everything we do. In summary, wellness is about 

how we live our lives and the joy and fulfillment and 

health we experience. 

When we worry about money (for example, debt or being able to afford what we need), we 

sometimes experience anxiety (emotional). This can lead to medical problems (physical), and 

trouble at work (occupational). When this happens, we may even question our own sense of 

meaning and purpose (spiritual). 

At the same time, when we are not working (occupational), we may lose opportunities to 

interact with others (social), and may not be able to afford the good food and medical care we 

need to stay well (physical). We may even need to move our home to a place that feels less 

safe and secure (environmental). 

EIGHT DIMENSIONS OF WELLNESS*

*Source: Adapted from Swarbrick, M. (2006). A Wellness Approach. 

Psychiatric Rehabilitation Journal, 29(4), 311–314.
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CREATING A HEALTHIER LIFE: A STEP-BY-STEP GUIDE TO WELLNESS

CREATING BALANCE

Creating balance in our lives is an important part of wellness. Overall, a balanced life can 

mean many things, depending on culture, circumstances, resources, and other factors. 

Balance means making sure we have time to do the things that make us feel happy and 

fulfilled. This includes working (paid or unpaid), having fun, spending time with family 

and friends, participating in the community, being physically active—including sexually—

praying, and relaxing and sleeping.

Because we each have individual needs, preferences, and capabilities, what we consider 

“balance” will also look different. And it’s important for us to re-balance from time to time, 

to adjust to what is going on in our lives. 

When we’re trying to get through a tough time—whether it is stress, an illness, trauma, or 

an emotional challenge—balance is especially important. 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. 

For example, swimming has physical benefits (building strength, improving circulation), 

as well as social (meeting other people) and emotional benefits (relieving stress). But we 

don’t have to swim laps every week to be well; getting into the pool even occasionally is a 

great step. 

Having a safe and clean living environment helps us feel organized and in control. It can be 

a way to get physical activity in as well, and offers the chance for partners and families to 

work together. 

On the flip side, simply finding time to relax can go a long way toward finding balance in 

our lives. “Down time” can provide the space we need to think through a situation or work 

through our feelings, or just let us rest.
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CREATING A HEALTHIER LIFE: A STEP-BY-STEP GUIDE TO WELLNESS

EMBRACING SUPPORT FROM OTHERS

Most of us know something that we do that makes us feel good about ourselves, or in 

balance. It could be as different as taking our dog for a walk, or balancing our checkbook. 

And any step in that direction, such as finding a new walking route or gathering receipts 

from a purse, is positive. 

However, sometimes we may want advice from family and friends. That’s OK, too, and is 

where support from others comes in. 

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; and 

• 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. 

VALUING ROUTINES AND HABITS

Having self-defined routines and habits can offer personal balance and satisfaction. 

Routine and habit is generally determined by our basic needs (nutrition/food, shelter, 

social affiliation, safety, etc.), and the various roles we occupy in society. 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. 

Habits become ingrained in us—and are often tough 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. We can learn otherwise. 

Life demands, stress, crisis, or trauma can impact or alter our routines and habits. This can 

lead to emotional (anxiety, depression), social (cranky, isolated, angry), or physical (tired, 

agitated) imbalances. 

Establishing new, better 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). 
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CREATING A HEALTHIER LIFE: A STEP-BY-STEP GUIDE TO WELLNESS

We may already have regular practices that make us feel better, such as mindfulness 

exercises, meditation or yoga, or calls to friends. It could even be avoiding the news at 

night, or spending less time online. You, as the expert on yourself, will know what works 

and what doesn’t in all the dimensions. When you are not sure, you can ask someone and 

think together about what makes sense and what next steps might work best. 

We can also 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.
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CREATING A HEALTHIER LIFE: A STEP-BY-STEP GUIDE TO WELLNESS

IMPROVING OUR PHYSICAL WELLNESS

A healthy body. Good physical health habits. Nutrition, exercise, and appropriate health 

care. These make up the physical dimension of wellness. A few ways we can get there 

might be 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.

AREA THINK ABOUT... RESOURCES

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? 

• Check out local food co-ops if one is in your area for good, 

affordable food. 

• Visit USDA’s Choose My Plate (http://www.choosemyplate.

gov) or Food Pyramid.com (http://www.foodpyramid.com).

• Meet with dietitians and nutritionists if you need help, or try 

programs like Weight Watchers.

• Explore self-help support groups and organizations, like 

TOPS or Overeaters Anonymous. 

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? 

• 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 http://www.myfitnesspal.com

that will show how far you’ve come.

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?

• Try managing your routine to carve out time to rest and 

sleep, and cut back on caffeine.

• Explore the tips found on Healthy People. gov (http://www.

healthypeople.gov/2020/topicsobjectives2020/overview.

aspx?topicid=38), Mayo Clinic (http://www.mayoclinic.com/

health/sleep/HQ01387), and Centers for Disease Control 

and Prevention (http://www.cdc.gov/sleep).

Alcohol, 

Tobacco, 

and 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?

• 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, acupuncture, or nicotine 

replacement therapy to curb the smoking habit (http://

health.howstuffworks.com/wellness/smokingcessation/

tools-to-help-successfully-quit-smoking.htm).

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?

• Talk to your doctor, using a process of shared decisionmaking when you are unsure about a prescription or need 

guidance. (http://media.samhsa.gov/consumersurvivor/

sdm/StartHere.html)

• Learn more about potential side effects from Consumer 

Med Safety.org (http://www.consumermedsafety.org) and 

Consumer Reports (http://www.consumerreports.org).

Preventive

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?

• Discuss preventive health care with your doctor, dentist, or 

other health care provider.

• Visit your local public health center and use HRSA Find A 

HelpCenter (http://findahealthcenter.hrsa.gov/) to find the 

closest location to you.

• Consider seeing a holistic health provider or attending 

community health fairs.
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CREATING A HEALTHIER LIFE: A STEP-BY-STEP GUIDE TO WELLNESS

IMPROVING OUR INTELLECTUAL WELLNESS 

The Intellectual Wellness Dimension involves many things that keep our brains active and 

our intellect expanding. In a broad sense, this dimension can involve 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.

AREA THINK ABOUT... RESOURCES

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, Facebook, 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?

• Find a community 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.

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-onone, through a group class, or via CDs or online 

resources?

• 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.

Brain

Exercise

• 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?

• 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 (http://www.gamesforthebrain.

com/).

Conversation • Do you enjoy taking part in discussions, intellectual 

conversations, debates, or other ways of gaining an 

enhanced understanding of issues?

• Befriend people who can stimulate your mind, 

and get into a discussion with them about 

topics that interest you.
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CREATING A HEALTHIER LIFE: A STEP-BY-STEP GUIDE TO WELLNESS

IMPROVING OUR FINANCIAL WELLNESS 

There are many definitions of what constitutes being financially well, but overall, the 

Financial Wellness Dimension involves things such as income, debt, and savings, as well as 

a person’s understanding of financial processes and resources. A person’s satisfaction with 

their current financial situation and future prospects also comes into play. 

AREA THINK ABOUT... RESOURCES

Work • How does the domain of financial wellness 

impact your life? How it is 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 differently, 

perhaps more personally gratifying? 

• Are you looking for paid or volunteer 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: http://www.

socialsecurity.gov/pubs/EN-05-10069.pdf

Checking/

Savings 

Accounts

• Do you balance your checkbook often 

enough, ensuring 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? 

• Ask the bank about the types of accounts available—

such as checking and savings accounts—so 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 at: http://

www.ehow.com/info_8247348_can-receive-ssi-socialsecurity.html

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?

• 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.

Retirement/

Other Accounts

• Have you opened a savings account or 

another kind of account that works for you?

• However, 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.

• 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 at: http://www.ehow.com/

info_8247348_can-receive-ssi-social-security.html

• The Social Security Administration (SSA) has a tollfree number that can answer your questions Monday 

through Friday: 1-800-772-1213
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CREATING A HEALTHIER LIFE: A STEP-BY-STEP GUIDE TO WELLNESS

IMPROVING OUR ENVIRONMENTAL WELLNESS 

The Environmental Wellness Dimension involves being able to be safe 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; and 

• Promoting learning, contemplation, and relaxation in natural places and spaces. 

AREA THINK ABOUT... RESOURCES

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?

• 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

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?

• 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.

Home and 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?

• 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
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CREATING A HEALTHIER LIFE: A STEP-BY-STEP GUIDE TO WELLNESS

IMPROVING OUR SPIRITUAL WELLNESS 

The Spiritual Wellness Dimension is a broad concept that represents one’s 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. 

AREA THINK ABOUT... RESOURCES

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?

• 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.

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?

• 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.

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?

• As often as possible, find a peaceful location to 

reflect and meditate. 

• Learn other religions through books or 

conversation.
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CREATING A HEALTHIER LIFE: A STEP-BY-STEP GUIDE TO WELLNESS

IMPROVING OUR SOCIAL WELLNESS 

The Social Wellness Dimension involves having healthy relationships with friends, family, 

and the community, and having an interest in and concern for the needs of others and 

humankind. 

AREA THINK ABOUT... RESOURCES

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.

• 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. 

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. 

• 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. 

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? 

• 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. 
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CREATING A HEALTHIER LIFE: A STEP-BY-STEP GUIDE TO WELLNESS

IMPROVING OUR OCCUPATIONAL WELLNESS 

The Occupational Wellness Dimension involves participating in activities that provide 

meaning and purpose and reflect personal values, interests, and beliefs, including 

employment. 

AREA THINK ABOUT... RESOURCES

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? 

• 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, go to: 

http://www.socialsecurity.gov/pubs/EN-05-10069.pdf

• 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. 

Balance • Do you schedule time for leisure? 

Are you spending time with friends, 

taking nature walks, scheduling 

massages, or doing whatever it 

takes to relax? 

• Are you thinking about how 

you spend time each day and 

considering volunteer work in the 

community? 

• 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. 

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? 

• Take the time to think of what you enjoy most, and research 

careers/ employment in that area. 
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IMPROVING OUR EMOTIONAL WELLNESS 

The Emotional Wellness Dimension 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. 

AREA THINK ABOUT... RESOURCES

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? 

• 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. 

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? 

• 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. 

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? 

• 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. 
22

CREATING A HEALTHIER LIFE: A STEP-BY-STEP GUIDE TO WELLNESS

WAYS TO IMPROVE MY 

EMOTIONAL WELLNESS

WHAT I WILL DO WHAT I NEED

 

 

 

 

 

 

Learn more about the Eight Dimensions of Wellness. 

VISIT WWW.SAMHSA.GOV/WELLNESS-INITIATIVE

2016 SMA-16-4958