Wellness is an active process through which people become aware of, and make choices toward, a more successful existence, according to the National Wellness Institute. Several Bradley University departments collaborate to give you the knowledge you need to be a healthy, engaged student and to empower you to reach your full potential.
There are eight dimensions of wellness, and each dimension can affect your overall quality of life. These dimensions consider not only your physical health, but all the factors contributing to your overall wellness. To be successful academically, it’s important to be healthy in other areas. Bradley has shaped its programming and services so you can individualize your experience that will meet your evolving needs.
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.
Having good social wellness is critical to building emotional resilience. As you begin your journey to social wellness, you will discover that you have the power to enhance your personal relationships. Maintaining social wellness allows you to practice empathy and active listening. There are many ways you can begin your journey to social wellness.
Things to Consider:
What new areas of the campus and community have you explored? If you like art, try a gallery or theater performance. If you enjoy history, visit historic sites such as on-campus museums, Lydia Moss Bradley’s grave in Springdale Cemetery, or the Peoria Riverfront Museum. If you enjoy sports, consider signing up for Intramural sports or attending athletic events.
Are you open to meeting people from different backgrounds? Check out different cultural programs and events
Have you found a place to volunteer? You never know who you might meet.
Are you balancing your time so you are able to get out and meet new people?
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.
Tips:
Visit Presence and read Hilltop Happenings to stay updated on what is happening on campus. Take it one step further by texting a friend about something that looks interesting in Hilltop Happenings.
Get Involved in the Bradley community through different school-affiliated organizations. Join a group focused on your favorite hobbies such as music, gaming, crafts, movies, or hiking.
Share your interests and goals with your RA, who might have recommendations on how to get more involved.
Meet new friends through volunteer opportunities with SERV. Helping others often boosts our own mood, both through giving forward and connecting to new individuals.
Stay connected to home - homesickness is normal for many college students. While it is important to meet new people, it can also be helpful to maintain your relationships from home. If you are missing them, reach out, check in and tell them about the new experiences you have been having
Goals for Social Wellness:
Some things to consider - Reflect on yourself and your social needs. What aspects of your social life do you enjoy? What parts would you like to improve?
Feel comfortable interacting with diverse individuals and groups.
Understand and accept those with a different sexual orientation, gender identity, race, ethnicity, religion, socioeconomic status, life experience, etc.
Develop the ability to create and maintain close friendships.
Become aware of your responsibilities for the welfare of different communities.
Develop a global consciousness by recognizing the interrelatedness of cultural, global and national issues and needs.
Academic Wellness is about expanding your knowledge and creating networks to support lifelong learning. It means managing academic workloads and preparation for the future, using resources to make decisions, challenging yourself to new academic and intellectual experiences and meeting goals in a healthy way.
Intellectual wellness is defined as recognizing one's creative abilities and finding ways to expand knowledge and skills.
Things to Consider:
What areas of academic/intellectual wellness are your strengths? What areas do you need to develop? Areas to consider include study strategies, time management, stress management, reading comprehension, note taking, listening and public speaking
Do you seek personal growth by learning new skills, exploring new ideas, and participating in new experiences?
Do you look for ways to use creativity?
Do you search for learning opportunities and stimulating mental activities?
Are you keeping your mind active with brain games, mind teasers or fun memory-enhancing games?
Tips:
Put the grades you are striving to earn into the GPA Calculation Worksheet. Refer back to it throughout the semester.
Consider utilizing the Pomodoro method; Clear off all clutter, close everything on your computer that you don't need, and silence your phone. Set a timer for 25 minutes and focus only on 1 task for that time. Take a 5 minute break, then start again.
Try out a new place to study on campus or reserve a study space for yourself or a small study group.
You may need additional support to improve your academic wellness. It's okay to ask for help. Attend office hours, utilize the writing or math lab, seek out Academic Coaching or tutoring at the Academic Success Center.
Seek out classes that will enhance skills such as writing, sign language, creative arts, or photography.
Find a community group or organization where you could teach a class or a workshop or lead a discussion!
Goal:
Strive to be open to new experiences and ideas in all areas of your life
Expand your ability to create, develop, analyze, critique, concentrate, understand, evaluate, problem solve, predict, comprehend, etc.
Feel competent in intellectual and academic activities by improving your skills in academics, studying, time management, stress management, note taking, listening, and public speaking.
Develop a love for learning and philosophy for “life-long learning”
Emotional wellness involves understanding one's self and adequately facing the challenges life brings. For college students those challenges may include managing emotional reactions such as anxiety, depression and their frequent companion, stress. These are all perfectly normal human emotions that can provide motivation and help build character. It's only when they begin to limit one's ability to function with confidence that they can become an issue. Learning to manage our emotional reaction to life is critical in attaining emotional balance and well-being.
Emotional wellness is defined as coping effectively with life and creating satisfying relationships.
Things to consider:
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 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?
Ask yourself: Am I maintaining a daily routine, do I leave plenty of time to get to my obligations, am I getting enough sleep, and good nutrition?
Do you consider yourself to be positive (most of the time)?
Do you recognize your limitations and learn from your mistakes?
Tips:
Take some deep breaths. Breathe in through your nose to a count of 4, hold for 1 second and then exhale through the mouth to a count of 5. Repeat often.
Protect yourself from violent and abusive people. Set boundaries with others. Decide what you are and aren't willing to do. It's okay to say no.
Express yourself. If talking to someone isn’t working, do something else to capture your emotions like start a journal, or color for 20 minutes; pick a design that's geometric and a little complicated for the best effect.
Find an outlet for physical activity, such as a sports league or a gym/fitness center.
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.
Practice good sleep hygiene. Go to bed and get up each day at the same time. Sleep in a dark, quiet place.
Practice mindful eating. Be aware of taste, textures, and flavors in each bite, and listen to your body when you are hungry and full.
Practice Gratitude. Even on the worst days you can find something to be grateful for, and finding the positive gets easier the more you practice. Send a note to let someone know why you appreciate them. Written expressions of gratitude are linked to increased happiness.
Goals:
Become more aware of your feelings and accept them as valid indicators of what you are experiencing
Develop the ability to experience and appropriately express a wide range of emotions such as humor, joy, fear, anger, frustration, appreciation, sadness, etc.
Develop assertiveness and confrontation skills.
Develop positive feelings about yourself by instituting healthy self-esteem and self-concept.
Develop the skills to handle stress, irritations, crises, etc.
What is Spiritual Wellness? Whether you are religious or not, your spirit matters! Spiritual Wellness is being connected to something greater than yourself and having a set of values, principles, morals, and beliefs that provide a sense of purpose and meaning to life, then using those principles to guide your actions. Being spiritually healthy expands to our interior freedom.
Spiritual wellness is defined as expanding a sense of purpose and meaning in life, including one's morals and ethics. It may or may not involve religious activities.
Things to Consider:
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?
Have you looked for a group in your community that deepens your spiritual practice and helps you connect with others who share your beliefs?
Do you reach out and help others when they are in need?
Do you take the time each day to meditate or reflect on your spirituality?
Do you take the time to appreciate the beauty of nature when possible?
Tips:
Set aside “me” time everyday. As college students, we’re often overwhelmed with homework assignments, projects, studying for exams, working, being a part of clubs/organizations, and the list goes on. In the midst of all the stress, take some time each day to “wind-down” and relax. Identify things that bring you inner peace and happiness.
Explore your environment and surroundings. Spiritual health and wellness is heavily influenced by the world around you in how you live your life. So, step outside, take a breath, and take in all the sights, sounds, and smells surrounding you. Try spending some time in between classes sitting outside on campus. This will help you understand yourself in the context of the “real world” versus your personal reality, and increase your empathy for others.
Be open-minded. When you can learn to be non-judgmental and open to different beliefs and ways of living, you’re actually strengthening your own beliefs and your sense of self.
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.
As often as possible, find a peaceful location to reflect and meditate.
Learn other religions through books or conversation.
Goals:
Question and clarify your personal values.
Become aware of how values develop and change from life experiences.
Become aware of the differences in others’ values.
Develop integrity by acting in ways that are consistent with your values.
Financial Wellness involves the process of learning how to successfully manage financial expenses. Money plays a critical role in our lives and not having enough of it impacts health as well as academic performance. Financial stress is repeatedly found to be a common source of stress, anxiety and fear for college students. Keeping track of expenses, making a budget, and sticking to it are important skills to have in order to be financially responsible and independent. Learning how to maximize your financial wellness now will help you feel prepared to handle potentially stressful financial situations in the future.
Financial wellness can be defined as a state of being wherein a person is able to fully meet current and ongoing financial obligations, to feel secure in their financial future, and to make choices that allow enjoyment of life (Consumer Financial Protection Bureau, 2015).
Things to Consider:
The Student Financial Wellness survey found that 63% of college students currently have no way to get $500 if they needed it. Having an emergency fund will help students pay for unexpected costs and keep them from running out of money mid-semester – and, according to iGrad data, having an emergency savings account reduces financial stress.
Ask yourself if you habitually borrow money from friends or family to cover expenses until my next paycheck. If yes, it’s important to think about what you can change to be in a better position.
If a student does not have a financial plan, they are planning to fail. At the very least, you should know what your monthly spending limit is and keep track of your earning and spending.
Think before you spend. Once money is spent, it’s gone forever. If you can stop and think before spending, you have the opportunity to make informed choices.
Tips:
Create a budget. A monthly budget is ideal, but it might be helpful to start with weekly.
Consider attending campus activities, free community events, or looking for student discounts at events and stores. This will save money in regards to entertainment.
When getting a paycheck or check from someone else, immediately put some of that money into savings.
Evaluate Student Loan Debt. Instead of taking on greater debt, consider working part-time, taking summer employment, or seeking scholarships.
Goals:
Learn how to gain control of your finances so they work for you.
Understand how to manage a budget, credit cards, checking and savings accounts, investments, retirement funds, etc.
Handle finances without too much stress.
Set and make progress toward your short- and long-term goals.
Do not spend too much time and effort handling your finances.
Know the resources available to you on campus to help if you are experiencing a financial issue such as food insecurity, homelessness, economic crisis, or financial management.
Occupational wellness is the ability to achieve a balance between work and leisure in a way that promotes health, a sense of personal satisfaction and is (for most people) financially rewarding.
A person who is doing exactly what they want to do in life and is comfortable and content with their work and leisure plans is in a healthy state of occupational wellness.
Things to Consider:
Our attitude and ability to effectively deal with work, school, and career goals greatly affect wellness, performance, interactions with others, and overall success.
If you are able to enjoy the path that is consistent with your own values, interests, and beliefs you are an occupational well individual.
Choose a major/career direction that reflects your values, preferences, interests, and skills.
Know there is a strong relationship between your major/career choice and other parts of your life such as with your family, spouse/partner, leisure activities, and friends. Choosing a major/career direction that reflects your values, preferences, interests, and skills will benefit your occupational wellness.
Tips:
Ask yourself: Do I like most of my classes? Am I motivated to find an internship in my field of study? Do I feel confident about my post-college plans? Is it easy for me to make long-range goals about my future?
Increase your knowledge and skills to accomplish your goals.
Find the benefits and positives in your current job.
Create connections with your coworkers.
Goals:
Explore your interests, skill, and values and how they relate to your major/career choice.
Increase your awareness of the wide variety of major/career opportunities available to you.
Challenge societal sex role and other barriers that limit major/career choices.
Develop effective job-related skills in assertiveness, confrontation, feedback, time management, active listening, motivation, etc.
Understand how many people can change their major in college and their career directions many times throughout their lives.
Physical wellness encompasses a variety of healthy behaviors including adequate exercise, proper nutrition and abstaining from harmful habits such as drug use and alcohol abuse. It means learning about and identifying symptoms of disease, getting regular medical checkups, and protecting yourself from injuries and harm.
Some things to consider:
Am I exercising regularly?
Is my diet balanced?
Do I get 6-8 hours of sleep on average/night?
Do I practice moderation in all areas of my life?
Am I safe when it comes to my sexual interactions?
Things to Consider:
It is important to understand how and why your body works. Spend some time reading about how treating our body impacts our overall well-being. Being knowledge and having a strong understanding of how our bodies work often makes it easier to make healthy decisions.
Become aware of how a lack of sleep, stress, and non-activity affect your body.
Become aware of how food, beverages, drugs, chemicals, additives, and caffeine affect your body.
Tips:
Consider how you treat your body: Exercise daily, get adequate rest, and use seat belts, helmets, and other protective equipment.
Consider how you fuel your body: Eat a variety of healthy foods, control your meal portions, drink plenty of water, stop smoking, and use alcohol in moderation or not at all.
Learn to recognize early signs of illness
Goals:
Feel comfortable with your physical appearance and find physical activities in which you feel competent.
Make informed choices about your body and sexuality.
Develop well-balanced and healthy eating habits.
Become a responsible drinker or a non-drinker.
Engage in regular movement to improve flexibility, strength, aerobic, and cardiovascular health.
Develop and cultivate leisure activities.
Seek medical care when needed for illness, injury and preventative care.
Environmental wellness is defined as occupying pleasant, stimulating environments that support well-being.
Environmental wellness also inspires us to live a lifestyle that is respectful of our surroundings.
Things to Consider:
Remember, Optimal Environmental Wellness includes regular opportunities to relax, reflect, and restore all of our senses and to take actions to protect our natural environment.
Am I aware of the human impact on the environment?
Do I consider the 7 R's with the products and materials I consume: Rethink, Refuse, Reduce, Repair, Reuse, Recycle, Replace?
Do I find time to spend outdoors in nature?
Do I work to ensure the stability and longevity of our natural resources?
What communities may be most impacted by human-caused environmental impacts?
How do the products I consume and use every day impact the environment and are there better alternatives?
Tips:
Avoid leaving the water running. A running faucet uses three to five gallons of water per minute. Turn off the water while you brush your teeth, take shorter showers, and wash dishes first, then rinse them all at once.
Use reusable grocery bags. Leave them in your car so you don't forget them!
Stop junk mail. Contact companies that send you useless letters or catalogs. If 1 million people stopped their junk mail, up to 1.5 million trees would be saved.
Take advantage of recycling opportunities on and off-campus.
Walk or ride a bike to work, class, and other places you go.
Goals:
Become aware of how your external environment affects you.
Redesign your environments to more effectively support and reinforce your needs.
Be concerned about the future of the local, national and world ecology and climate.
Minimize your contribution to the destruction of the outdoor environment.
