Wellness Pathways 

Wellness At Work Assessment

Introduction

The following statements represent aspects of behavior, thoughts and emotions that the author believes contribute to high-level wellness in the work setting.  They were constructed to educate and encourage self-exploration and are based on the works of many authors in the areas of leadership, wellness, psychology, and include well-recognize risk factors contributing to physical illness.

Read each statement carefully and answer as honestly as possible.  There are no right or wrong answers or "trick" questions.  If a statement does not seem to apply to you, you can move to the next without answering and not be penalized in your scoring of the section.  The author encourages you to keep an open mind as you answer each statement and to remember that the purpose of the inventory is to learn more about yourself. 

When you are finished with the quiz, click on the "Submit" button and Dr. Leslie Lovejoy will evaluate your results and provide you with feedback to improve your life.

"Adapted/Inspired by the Wellness Inventory from the Wellness Workbook, by John W. Travis, MD, and Regina Sara Ryan."

Record your responses to each statement to the left using the following rating scale:

2 = Yes, usually  1 = Sometimes, maybe  0 = Rarely
2
1
0
Section 1 - Self Awareness
1
 		 I am aware of my strengths and weaknesses and can speak to them with a sense of humor.
2
   		 I take time for self-reflection at least weekly.
3
   		 I am aware of how my thoughts and feelings affect my interactions with others and my job performance.
4

I set realistic goals at work and am able to meet deadlines.
5
 		 I recognize the relationship between how I nurture myself and how I perform on the job.
6
 		 I am aware of and am comfortable using "gut" feelings or intuition to guide my decision-making.
7
 		 I am realistic about my abilities and consider them before agreeing to take on projects.
8
 		 I have a set of personal guiding values or principles from which I make decisions about the direction of my life.
9
 		 I am able to deal with most problems that come up at work.
10
 		 I am comfortable with who I am.
2 = Yes, usually  1 = Sometimes, maybe  0 = Rarely
2
1
0
Section 2 - Breathing
1
 		 I am aware of my breath during the day and take deep breaths often.
2
   		 I am aware of the impact of stress and other emotional states on my breathing and make sure that I take breaths during those situations.
3
   		 I take at least 10 minutes during the workday to meditate or relax.
4

When interacting with my co-workers, I make sure to take a breath before responding rather than reacting.
5
 		 I have plenty of energy to complete the day's tasks.
6
 		 I get plenty of rest and awaken energized and ready to start the day.
7
 		 I usually sit with a relaxed posture and straight spine.
8
 		 I wear loose-fitting clothes that allow me to breathe naturally.
9
 		 When I connect with my breath, I become more present and aware of what is going on around me.
10
 		 My body is relaxed and flexible after a good nights rest.
2 = Yes, usually  1 = Sometimes, maybe  0 = Rarely
2
1
0
Section 3 - Nutrition Section
1
 		 I eat a balanced diet of fruit, vegetables, protein and grains.
2
   		 I drink 6-8 glasses of water a day.
3
   		 I rarely eat "junk food" during the workday.
4

I limit my caffeine intake to 1-2 beverages per day and avoid soda
5
 		 I eat slowly, enjoying the food I am eating in a pleasant, relaxed environment outside my office.
6
 		 I drink less than 5 alcoholic drinks per week.
7
 		 I am aware of when I eat to meet emotional needs rather than when I am hungry.
8
 		 I read the labels of the food I purchase in the grocery store and make selections that are whole and /or organic rather than processed.
9
 		 I avoid dieting and attempt to deal with the underlying causes of being overweight.
10
 		 I choose food that will give me lasting energy rather than a "boost"
2 = Yes, usually  1 = Sometimes, maybe  0 = Rarely
2
1
0
Section 4 - Thoughts and Feelings
1
 		 I am aware of how my thoughts, positive and negative, color my responses to work situations.
2
   		 I am able to take time during my workday to step back from a problem and seek creative solutions.
3
   		 I meet my own needs rather then expect others to meet them.
4

I create a relaxing and positive work environments.
5
 		 I can easily express concern for others and my feelings about events.
6
 		 The approval or disapproval of my boss or coworkers does not affect my self worth.
7
 		 I am able to handle the stresses and uncertainties in my job without becoming tense or physically ill.
8
 		 I am able to set clear and healthy boundaries when I need to.
9
 		 I look for the positive in situations that arise at work, no matter how challenging.
10
 		 I am aware of my negative self-talk and take action to become more positive.
2 = Yes, usually  1 = Sometimes, maybe  0 = Rarely
2
1
0
Section 5 - Movement
1
 		 When I am working at the computer for periods of time, I take stretching breaks.
2
   		 I participate in some aerobic exercise for 30 minutes at least three times a week.
3
   		 I use the stairs rather than take the elevator most of the time.
4

I am aware of my body's need for exercise and take action to meet those needs.
5
 		 While at work, I take time out from deskwork to walk on the campus or within the buildings to other departments.
6
 		 I participate in some form of stretching and strengthening regimen for 20 minutes at least three times a week.
7
 		 I have some form of exercise that I enjoy doing just for the pleasure of it.
8
 		 After exercise I feel energized and ready to take on the tasks of my day.
9
 		 I am aware of the relationship between movement and mood.
10
 		 I enjoy using my body creatively through movement.
2 = Yes, usually  1 = Sometimes, maybe  0 = Rarely
2
1
0
Section 6 - Balance
1
 		 I make sure that I am well rested when I come to work.
2
   		 I have a hobby or engage in some creative activities outside work.
3
   		 I am able to have fun at work by making aspects of my job playful.
4

I am able to respond to challenges and stressors from a playful perspective.
5
 		 I do not take on other peoples' responsibilities or accept unrealistic tasks.
6
 		 I come to work excited about the challenges I will encounter during the day.
7
 		 I am doing the work that I am meant to be doing.
8
 		 I engage in play at least once a week.
9
 		 I make sure that I take time away from work as needed to avoid burnout.
10
 		 I make sure my work environment is pleasant and relaxing.
2 = Yes, usually  1 = Sometimes, maybe  0 = Rarely
2
1
0
Section 7 - Relationships
1
 		 I listen attentively and am able to take the perspective of my coworkers.
2
   		 It is easy for me to establish open, honest and empathetic relationships with my peers.
3
   		 I am aware when my own assumptions and attitudes affect my relationship with coworkers.
4

I try to be truthful and direct in my communications with my coworkers, rather than expecting them to know what I want or need from them.
5
 		 In conversations, I am able to introduce difficult subjects and see the  conversation through to some resolution.
6
 		 I refrain from telling stories or gossiping about my coworkers or my boss.
7
 		 I am able to say "no" to coworkers and my boss when demands exceed available time or when the task does not align with inner principles.
8
 		 I am able to ask for and receive feedback in an open and non-defensive manner.
9
 		 When I am too upset to discuss or resolve an issue, I take time to calm down and think about how to respond rather than just react.
10
 		 I enjoy working with the people I come into contact with in my job.
2 = Yes, usually  1 = Sometimes, maybe  0 = Rarely
2
1
0
Section 8 - Trust & Purpose
1
 		 I am able to align myself with the organization's mission and vision, recognizing my role within the organization.
2
   		 I regularly reflect on what is meaningful to me and examine my values and priorities for both my work and personal life.
3
   		 I practice some form of relaxation, meditation, or self-reflection at least 3 times per week.
4

I view myself as part of a greater whole and am aware of my interconnectedness with all people and the planet.
5
 		 I try to find the positive intention in all work interactions.
6
 		 I have had experiences that have helped me to a greater appreciation of completion and closure than I had before.
7
 		 I am able to see and appreciate the uniqueness of those I work with.
8
 		 I have developed an understanding of how personal choices impact my level of wellness.
9
 		 I enjoy learning new things about myself.
10
 		 I am aware of the use of resources at work and try to recycle as much as possible.