Beyond Face Masks and Yoga. The 8 Dimensions of Wellness and Self-Care.
Wellness and self-care seems to be all the rage these days. We all want it. Some of us can’t get enough of it and some are looking for new ways to monetize it.
Up until recently, I saw wellness and self-care as interchangeable terms. Defining it as things that we do to treat ourselves. Yes, I’m referring to face masks, luxurious spa treatments, yoga retreats, or soaking in some sunshine out on the beach.
At a conference I attended recently, one of the speakers discussed taking intentional actions towards redefining this self-care movement from something we see as a ‘treat’ into something that we’re ‘entitled to’. Transitioning the practice from something that only the privilege have access to into an accessible practice available for all.
The talk made me curious to find out more about this topic. Here’s what I learned.
Wellness is the active pursuit of activities, choices and lifestyles that lead to a state of holistic health. Wellness is not a passive or static state but rather an active pursuit toward an optimal state of health and wellbeing. (Global Wellness Institute)
Self-Care is what people do for themselves to establish and maintain health, and to prevent and deal with illness. (World Health Organization)
Furthermore, there are multiple dimensions of wellness. Some sources break them down into as many as 12 dimensions. The most common, however, are the 8 below that was created by SAMHSA (Substance Abuse and Mental Health Services Administration).
1. Emotional Wellness – Paying attention to how we feel, how we manage stress and how we express or exercise our feelings.
Examples of Self-Care
· Participate in activities that bring you joy and happiness.
· Maintain a regular meditation practice.
· Keep and write in a daily gratitude journal.
· Identify the triggers that induce stress for you.
2. Financial Wellness – Overall satisfaction with our current finances (ex. income, savings, debt, expenses) and future outlook (ex. investments, retirement).
Examples of Self-Care
· Maintain an emergency savings fund.
· Setting aside money each month towards the purchase of something big (ex. House, family vacation, new car).
· Set aside dedicated time each month to review your personal finances.
· Negotiate for a larger salary at work.
3. Occupational Wellness – Overall satisfaction, fulfillment and connection to our work. Work can be defined as paid or unpaid.
Examples of Self-Care
· Find a job that is satisfying, fulfilling and aligns with your core values.
· Sign up for a project that you have an interest in.
· Volunteer with an organization that addresses a social cause you care about.
4. Intellectual Wellness – Engaging in actions that exercises different parts of our brain.
Examples of Self-Care
· Take a class to learn a new skill or language.
· Join a book club and read a book you wouldn’t select yourself.
· Play trivia games, board games or do crossword puzzles.
5. Physical Wellness – Overall satisfaction with our body, nutrition, diet, fitness and energy level.
Examples of Self-Care
· Maintain a regular exercise and fitness routine.
· Get 7 to 8 hours of sleep each night.
· Eat a balanced diet daily.
6. Environmental Wellness – Overall satisfaction with our physical environment. This may include our physical home, neighborhood, accessibility to basic needs (safety, food, water), and how they make us feel.
Examples of Self-Care
· Maintain an organized home, free of clutter.
· Drive a hybrid or electric car.
· Hang out at your favorite local coffee shop.
7. Social Wellness – The relationships and connections we maintain with other people. This may include our family, friends, colleagues, neighbors, professional network or communities we belong to.
Examples of Self-Care
· Call a friend that you haven’t spoken to in a while to catch up.
· Join a social group or organization that shares the same interests as you.
· Organize an annual family reunion.
8. Spiritual Wellness – Our personal beliefs, values and purpose. It may serve as a guide or compass for what you do or the goals you pursue.
Examples of Self-Care
· Live by a personal mantra or quote that is meaningful to you.
· Attend regular religious gatherings and community events.
· Going out for a walk or hike to absorb the beauty of nature.
My perspective on wellness and self-care changed entirely after this discovery. It doesn’t mean that the face masks and beach days are going away. However, I do plan on being more intentional about the dimensions of wellness that I want to focus on this year and the self-care habits I want to develop to support my wellness goals. I now see how I can practice different forms of self-care without having to spend a single dollar.
