MENTAL HEALTH TIPS: Balancing Your Wellness Wheel

By Robin Rishel, Ph.D

How do you define:
Health? Wellness? Balance? Growth?

1. Social
2. Emotional
3. Intellectual
4. Physical
5. Spiritual
6. Occupational

Dimension One – Social Wellness: This dimension includes our relationships, giving and receiving respect, and community interactions. This dimension considers how we relate to others. How we connect, communicate and get along with the people we are surrounded by.

Dimension Two – Spiritual Wellness: This is what gives our lives meaning, our values, and our faith.  This dimension helps to establish peace and harmony in our lives.  It is the ability to discover meaning and purpose in life. It is our faith in a higher power.

Dimension Three – Emotional Wellness: This dimension can be defined by our feelings, emotions, reactions, and cognitions. This is the dimension where you are in touch with your feelings and emotions of sorrow, joy, love, etc. This dimension helps us to cope with the emotional challenges of life.

Dimension Four –Occupational Wellness: Skills, finances, balance, work satisfaction. This dimension involves finding fulfillment in your job and knowing that it has meaning. It is also the ability to establish balance between work and leisure time.

Dimension Five – Intellectual Wellness: Critical thinking, creativity, curiosity. This dimension considers the desire to be a lifelong learner.  It is the ability to be open to new experiences and ideas in order to continue growing.

Dimension Six – Physical Wellness: Body, nutrition, healthy habits. This dimension considers overall health and what you need to do to maintain a healthy quality of life. It is the ability to take charge of your health by making conscious decisions to be healthy.

Wellness Quiz

In this next portion, you will rate your dimensions of wellness on a 6 point scale—1 being the least and 6 being the highest score.

The Physical Section: Orange

1. I eat a balanced nutritional diet.
2. I exercise at least 3 times per week.
3. I choose to abstain from sex or sex is enjoyable and I practice safe sex.
4. I do not use alcohol or use in moderation, am a non-smoker and avoid street drugs.
5. I am generally free from illness.
6. I am a reasonable weight for my height.

The Finance/Occupation Section: Yellow

7. I have a solid balance between saving for the future and spending for the present
8. My beliefs/values surrounding money are harmonious with my behavior
9. What I am doing with work/school has purpose
10. I use money positively, e.g., little or no gambling or excessive massing of goods
11. I have a balance between work/school and the other areas of my life
12. I have financial plans for the future

The Intellectual Section: Blue

13. I have specific intellectual goals, e.g., learning a new skill, a specific major
14. I pursue mentally stimulating interests or hobbies.
15. I am generally satisfied with my education plan/vocation.
16. I have positive thoughts (a low degree of negativity and cynicism).
17. I would describe myself as a lifelong learner.
18. I commit time and energy to professional and self-development.

The Emotional Section: Red

19. I have a sense of fun and laughter.
20. I am able to feel and label my feelings.
21. I express my feelings appropriately.
22. I have a sense of control in my life and I am able to adapt to change.
23. I am able to comfort or console myself when I am troubled.
24. Others would describe me as emotionally stable.

The Social Section: Green

25. I am able to resolve conflicts in all areas of my life
26. I am aware of the feelings of others and can respond appropriately
27. I have at least three people with whom I have a close trusting relationship
28. I am aware of and able to set and respect my own and others boundaries
29. I have satisfying social interaction with othersE
30. I have a sense of belonging/not being isolated

The Spiritual Section: Purple

31. I practice meditation, pray or engage in some type of growth practice
32. I have a general sense of serenity
33. I have faith in a higher power
34. I have a sense of meaning and purpose in my life
35. I trust others and am able to forgive others and myself and let go
36. Principles/ethics/morals provide guides for my life

Reflection and Action Planning Guide

Remember: Each person is unique There is no “right” or “wrong” score. Responses will vary depending on age and stage of life. Consider your scores as a source of feedback. Feedback is something we can choose to use or ignore.

Reflection –


As a result of doing this assessment, I intend to improve my life balance by…





Good Luck Working on Your Wellness!


Private counseling  and our Self Care Group for Women are all available to provide compassionate support and equip you with self-care skills. Call us at 412-366-1300 to schedule an appointment to work on your Wellness Wheel.


Robin Rishel, Ph.D., is a part-time counselor at Anchorpoint Counseling Ministry and is a full-time mother of three.