Wellness Wheel

The wellness wheel is a visual guide to better understand the seven
dimensions or areas of an individual’s life that make up their overall
health.  These dimensions are comprised of common characteristics,
identities and behaviors. Assessing needs in the seven areas can help you
prevent future health problems and consequences by making healthier
choices a habit and part of your everyday life.

Intellectual wellness means staying curious and engaged in learning new things.  Being a lifelong learner won’t just make you a well-
rounded individual, it will make you healthier.  Engage in creative and mentally stimulating activities. Read for pleasure, be aware of
social and political issues, or join a club or group that focuses on enhancing intellectual interests.


Physical wellness involves maintaining a healthy body.  This means moving your bodies (exercise), eating well balanced meals
(nutrition), sleeping, managing stress, receiving preventative medical and dental care, and getting sexual health screenings when you
become sexually active. Maintaining a healthy body is a key component to a long healthy life.


Social wellness involves participation in your community and developing and nurturing healthy relationships. Having a strong social
network can give you support and guidance when you are stressed or need stress relief.  Additionally these relationships can aid in
the development of healthy bonding and boundary development.


Environmental wellness means taking care of your global environment and your personal surroundings. Whether you are de-
cluttering your room, recycling your trash or volunteering to clean up your environment, actively working to serve your
environments can improve your health and the health of the people around you.


Financial wellness means taking steps to live within your financial means and living in, and planning for, future financial health.
Learning to think short and long-term in order to manage your resources is essential for a healthy financial experience. You can do
this by planning financially, creating a budget, and learning to be a good consumer.


Spiritual wellness is a process of understanding (or attempting to understand) beliefs, values, and ethics that help guide your life.  
Some folks explore their spirituality through a religious or faith community, some folks spend time in the outdoors hiking, while
others meditate or practice yoga.  Whatever your preferred approach, spending time asking and exploring your spiritual life can be
an important part to your overall wellbeing.


Emotional wellness is based on how you feel.  Life is stressful and it can be common to feel overwhelmed. Maintaining a healthy
emotional life is important to overall health. Some ways to stay emotionally healthy are to manage your stress level, stay on top of
school work, get eight hours of sleep, ask for help, or see a therapist at a Counseling Center.
Aspects of Wellness
A Holistic Approach To Wellness

Holistic wellness recognizes the multidimensional states of being in describing the
existence of positive health in an individual as manifested by quality of life and a
sense of well-being.  It is a way of living your life to be the best that you can be.
It is more than just the absence of illness.  It is making choices and practicing healthy
habits that lead you toward a more whole, fulfilled, and complete life.  It is a state
of positive mental/emotional, physical, and spiritual health that can be achieved by
almost anyone simply by making small step-by-step changes in lifestyle.  

Each of the Aspects of Wellness directly and synergistically affects the other to create
fulfillment and satisfaction. When you take positive steps to foster a higher level
of awareness and action in each of the Aspects, you build a more whole and
complete way of living. Physical Wellness, for example, has an effect on Emotional
Wellness, and Vocational/Occupational Wellness can affect Social Wellness.
Without a  Spiritual Wellness plan, many people might feel a lack of purpose
or meaning in their lives.  Intellectual Wellness keeps our minds moving, curious
and interested in learning new things, and of course, Environmental Wellness—
the world around us—has an immense impact on all of us, whether that's our
personal environment or the global environment. It is important to focus some
energy, however small, on these 8 Aspects regularly for a more balanced life.

You can start with these changes TODAY--no matter where you are in life at
the present moment--and see the big effects on your day-to-day living,
happiness, vitality and longevity.

Not enough time.

It's a problem we all deal with. In today's challenging times, when all we may
have contrtol over is our health and wellness and our response to the diverse
stressors around us, nothing is more important than your health and overall wellness.

So, what can you do?

Can you achieve wellness? And, better yet, can you achieve it in just
minutes a day?

Perhaps taking just a few minutes a day is the first step.  Stay connected with us
and engage in fun activities that will give you all the tools you need to kick-start
and maintain a healthier, happier, complete, and more fulfilled lifestyle.  We’re here
to help you help yourself be a more resilient you! It’s our job
(which we love by the way!) to take you from where you are and partner with
you to reach your OWN PERSONAL GOALS! Not to mention, HMG Holistic
Wellness is more than just information or talk; we provide the encouragement, assistance, and
accountability that will push you past your perceived limits and challenges.

Five Minutes for Wellness

If you only have five minutes a day, you can still take positive steps toward a more
balanced life. When you understand the concept of wellness and how the 8
Aspects Of Wellness can lead you toward a more whole and complete life, you
can find simple ways to create that feeling of wellness in your day-to-day life.

How do you achieve overall wellness in just five minutes a day? There are some
basic positive steps you can take in each wellness aspect to further your wellness
journey. Of course, you can spend more time if you’d like. Sometimes, though,
you only have five minutes for a specific wellness aspect, and, when five minutes is
all you have, you can still do something special for yourself and start feeling better.

Five Minutes to Physical Wellness

The physical benefits of "looking good" and "feeling terrific" most often lead to
the psychological benefits of enhanced self-esteem, self-control, determination and
a sense of direction.  If you’ve only got five minutes today to take a step toward
Physical Wellness, here are some things you can do:
Make a commitment to drink 8 glasses of water today. You can drink water at
your desk, in your car, at your meeting, in your classroom, and anywhere else
you happen to be at the moment. This step takes less than 5 minutes if you think
about it. Just replace your soda, juice or coffee with a glass of water, and you’ve
taken one small but important step toward greater Physical Wellness.
Do some yoga. If you only have five minutes, you can still benefit from the healthy
power of yoga. Learn a few stretches and devise a five-minute routine. The deep
breathing and poses aid relaxation and muscle building, and a five-minute yoga
routine will act as a great break from your busy day.
Eat a salad. You have to eat, right? Well, making a healthy choice at just one
meal can have great overall benefits for your Physical Wellness. At just one meal
a day, enjoy some fresh fruits and vegetables. Pick up an apple or an orange as an
afternoon snack. Fresh fruits and vegetables are quick and easy Physical Wellness
right at your fingertips!

Five Minutes to Emotional Wellness

Emotional Wellness doesn’t have to involve sitting in a therapist’s chair for
an hour a week. There are some simple things you can do to support your
Emotional Wellness in just five minutes a day:
Journal. Even if you only have five minutes, you can journal. Simply write some
quick notes about how you’re feeling and what is going on in your life. It may not
seem like much, but you can use these notes later for insight and greater
personal awareness.
Read an article, listen to a podcast, or watch a video. Look for short articles,
podcasts or videos on various Emotional Wellness topics such as anger
management techniques, anxiety reduction, defeating depression, or
overcoming fear. This information will come in handy when you least expect it,
and learning more about Emotional Wellness is the first step toward greater
emotional health.
Tell a friend. If you’re having a bad day, call a friend and quickly let them
know what’s going on. Sometimes simply getting the feelings out in a safe place
can alleviate some of the tension. A quick conversation with a friend invariably
lifts your spirits and lets you know you’re not alone.

Five Minutes to Social Wellness

The social dimension encourages contributing to one’s environment and
community.  We all love spending time with our friends. Sometimes, though,
we don’t have a lot of free time to get together. You can still reach out and
strengthen those relationships in a few minutes:
Say, “I love you.” Saying, “I love you,” to the people in your life is one of the
best ways to foster both your own Social Wellness and the Social Wellness of
others. Simply say it before you run off to go about your daily activities. Send
an e-mail to someone special in the middle of the day just to remind them how
much you love them. Even when you don’t have a lot of time, you have enough
time to say, “I love you.”
Make a call and make plans. If you have a close friend you haven’t seen in a
while, look at your schedule. Do you have some free time coming up this weekend?
Even if you can’t spend time with them today, you can call them right now and
make plans. Just knowing that you’re going to spend time together will help you
reconnect with that person and show both of you how important your
relationship is to you.
Send a card. Do you have friends or relatives who live far away? Send them a
quick card to let them know you’re thinking of them. When they receive it, they’ll
feel your presence, and you’ll feel more connected to them in spite of the distance.

Five Minutes to Intellectual Wellness

The intellectually well person is open to new ideas, thinks critically and seeks
out new challenges. These people will stretch and challenge their minds with
intellectual and creative pursuits instead of becoming self-satisfied and
unproductive.   In just five minutes a day, you can:
Read. Read a few pages of a book, magazine, online resource or newspaper.
Regular reading helps strengthen your ability to think, teaches you something new,
and helps reduce the risk of deterioration of the brain in later life.
Get creative. For five minutes, do something creative. Draw a quick picture with
colored pencils just for fun or write a short poem. Even the smallest burst of
creativity may inspire you to greater Intellectual Wellness.
Listen to educational programming. You can learn a new word, pick up some
grammar tips, or learn a new fact in just five minutes. All across the internet
there are podcasts and video casts that give you quick little lessons for
Intellectual Wellness.

Five Minutes to Spiritual Wellness

Spiritually well people take time out of their day for spiritual growth and learning.
They have a clear sense of right and wrong, and they act accordingly.  
Going to church or participating as a member of a spiritual community is a great
way to foster your Spiritual Wellness. There are also a variety of simple spiritual
practices that can help you get connected anytime, anyplace:
Meditate. Simply meditating for five minutes can help clear your mind and reconnect
your heart with the bigger picture. Just sit quietly and breathe deeply for five minutes
and let go of all thought. May sound like a challenge, but repeatedly trying five
minute meditation sessions over time will help you learn a new way of seeing
the world.
Pray. Whatever your spiritual practice, you can pray. Essentially, prayer is a
meditation on your beliefs and connecting with whatever higher power you
ascribe to. Simply speaking in this way to your higher power for a few minutes
reminds you that you’re not alone.
Read something inspirational. There’s an affirmation, meditation or uplifting
spiritual message out there for every moment and every spiritual thought.
When you’re in need of a spiritual lift, reading something inspirational can
help you strengthen that connection and send you soaring.

Five Minutes to Environmental Wellness

The environmentally well person is aware of the earth’s natural resources,
conserves energy, buys organic foods and products, and enjoys and
appreciates spending time in natural settings.  Here are some easy ways
to keep your Environmental Wellness in tip-top shape in just five minutes a day:
 ■  Pick a place. Even if you only have five minutes to straighten, you can have
an impact on the state of your personal space. Is your desk cluttered?
Clear it off. Do the dishes need to be put in the dishwasher? Do it. You don’t
have to clean the entire house from top to bottom in one sitting. Simply
de-cluttering or organizing one small square foot will improve how you feel
about your space.  Move the furniture if you have to. Shaking things up in your
home environment can lead to a feeling of renewal. No need to completely
redecorate. Just rearrange the furniture in one room for a new perspective.
 ■  Sit outside for a few minutes. When you take one of your breaks from work,
step outside and enjoy the sunshine. Everyone needs a few minutes of sunshine
a day for their Physical Wellness. It helps support the body’s vitamin D
production. Sitting outside for a few minutes can improve your
Environmental Wellness, too. Appreciating the beauty of nature helps foster
that connection with the earth and inspires a great mood!
 ■  Create your personal relaxation and rejuvenation station at home,
the office, or outdoors. Environmental Wellness encompasses not just
our relationship with the planet and nature but our relationship with our
personal surroundings as well.  It involves taking care of our possessions,
homes, cars, and places of business.  When our personal surroundings are
well cared for, clean and organized, we experience a greater sense of comfort
and less anxiety. It’s hard to feel good when your space is messy or
disorganized.  Caring for our homes and other personal environments also
helps us maintain a sense of personal care.  It reminds us that we love ourselves.  
You can also connect with nature to help you feel more connected spiritually as well.

Five Minutes to Vocational/Occupational Wellness

The occupational dimension of wellness is involved in preparing for work
in which one will gain personal satisfaction and find enrichment in one's life
through work. It’s really easy to lose your peace of mind at work sometimes.
Your job is going to get stressful, but if you just take five minutes a day to support your
Vocational/Occupational Wellness, work won’t seem so hard:
■  Update your resume. Simply updating your resume may give you a lift. If you’re
discontent at your current job, looking at and improving your resume will help you
get in the mood to change your situation. Even the smallest step in the right
direction can make your current situation seem more hopeful.
■  Build in break time. Many people sit down to work and never stop. It’s
important for your Occupational Wellness to take a five-minute break every now
and then. Not only does this cut down on work stress, but it refreshes your mind
and makes you better able to focus on the task at hand.
■  Make a friend. Have a friendly conversation with a co-worker for a few minutes
everyday. This will make going to work seem more fun and less like “work.”

Five Minutes to Financial Wellness

Financial wellness is an intricate balance of the mental, spiritual and physical
aspects of money.  It is having an understanding of your financial situation and
taking care of it in such a way that you are prepared for financial changes.
Maintaining that balance consists of being comfortable with where your money
comes from and where it is going. Financial care and independence is important
to the health and wellness of every person. The point is that just having more of a
thing is over-simplistic and doesn’t usually meet the needs of the seeker. Most
difficult decisions people make around money seem to happen when they are
feeling emotional, drained, exhausted or scared. Doing the following things
consistently will change the way you spend money because it will change the
way that you feel.
o  Create a money plan (i.e., a budget).  It is necessary for effective use of currency
and resources and for clarity.  A good money plan takes into account emergencies
and putting money aside for retirement.   Planning focuses on clarity, intentions and
goal setting as well as decisive action and review. This creates a space for money
to be, a container to put it in (literally sometimes like accounts and investments) and
a direction for it to flow.  The point is to get clear about what you’re looking for
and why, so that you make space to have the money that would really serve your
needs and move toward financial independence.
o  Keep track of your expenses to avoid spending money badly, dipping into
savings for unplanned expenses, over committing, or taking too much time off.
o  Contribute:  Make kindness a part of your day and see how it changes the
way you feel.
“When you feel constricted around money, give.” Contribution gives life purpose
and meaning as does love and family. These are things that help us, causing us to
strive for the best and reach beyond ourselves into the extra-ordinary.  Helping
people can make you feel really good, positive, uplifted or grateful. And right now
there are a lot of opportunities to help. So figure out what inspires you and
give – time, money, energy and see what happens. Open the door to possibilities
and co-creating something amazing with the people you love.  When you’re filled
up you’re more likely to do something kind and be at your best and that draws
the best of the universe to you.

Where do you see your strengths?  
Which aspect of your wellness would you like to start working on?