Wellness is a dynamic and holistic process of becoming aware of and making choices toward a healthy and fulfilling life.
Rather than being defined solely by the absence of illness, wellness is an active pursuit that encompasses multiple interconnected dimensions. The 8 Dimensions of Wellness* framework provides a comprehensive approach to understanding and supporting overall well-being.
The dimensions of wellness include physical, emotional, spiritual, intellectual, environmental, financial, occupational and social.
* Based on the Substance Abuse and Mental Health Services Association model, 8 Dimensions of Wellness
Download the Better Every Day challenge tracker [PDF] and for more on each dimension of wellness:
Physical: Move, Nourish, Rest
Regular movement, sleep and nourishing foods boost energy, mood and resilience. Even small shifts add up.
Ideas to try!
- Walk briskly for 20 to 30 minutes.
- Try a new to you type of physical activity (yoga, strength training, interval training, dance).
- Take stretch breaks every 60 to 90 minutes, stretch ideas to consider.
- Get 7 to 9 hours of sleep.
- Create a relaxing wind-down routine to help you sleep.
- Go to bed at a consistent time every night.
- Meal prep nourishing lunches for 3 days.
- Track your water [PDF] intake for one week.
- Drink mostly water.
Emotional: Feel, Understand, Cope
Your feelings matter, tune in and take care to improve mental health and reduce burnout.
Ideas to try!
- Journal for 10 minutes about how you’re feeling, journaling prompt ideas.
- Try the 4-7-8 deep breathing technique, anecdotal evidence suggests this breathing technique is relaxing.
- Track your mood, using a mood tracker app or chart.
- Talk to a friend or counselor about something on your mind.
- Create a playlist of songs that soothe or uplift you.
- Treat yourself and others with kindness, especially on a difficult day.
- Seek help from friends, experts or a licensed counselor when needed.
- Smile and laugh! Research links laughter to reduction in stress hormones.
Spiritual: Reflect and Align
Spiritual wellness encompasses finding meaning and purpose in life, connecting with something larger than oneself and living in alignment with one’s values and beliefs.
Spirituality is linked to significantly higher life satisfaction, including better mental and physical health.
Ideas to try!
- Spend 5 to10 minutes in silence or prayer.
- Write about what gives your life meaning and purpose.
- Read or listen to something that inspires you.
- Take a mindful walk; focus on your breath and surroundings.
- Practice shinrin-yoku (forest bathing).
- Try a guided meditation app like Insight Timer (free version available), Calm or Headspace.
- Create a small gratitude ritual in the morning or evening.
- Show empathy and understanding towards yourself or others.
- Attend an event at Hendricks Chapel.
Intellectual: Stimulate and Grow
Feed your curiosity, train your brain and keep your mind engaged.
Ideas to try!
- Read an article or book outside your usual topics.
- Watch a documentary or listen to an educational podcast.
- Learn new skills from tech to language to cooking to crafting.
- Do a crossword, puzzle, or trivia challenge.
- Teach someone something you know well.
- Set a goal to learn something small each week.
- Take a LinkedIn learning course (Sign-on with your Syracuse University single sign on credentials).
Environmental: Refresh Your Space
Your surroundings affect your stress, focus and well-being.
Ideas to try!
- Declutter one small area (desk, closet, inbox).
- Add a plant or natural element to your space.
- Open a window or work near natural light.
- Spend at least 15 minutes outdoors daily.
- Explore a new park or green space.
- Recycle or repurpose something instead of throwing it away.
- Create a no-tech, peaceful space in your home.
Financial: Plan and Empower
Feel more in control of your money and reduce future stress. Evidence shows that financial strain and worries play a significant role in mental health.
Ideas to try!
- Track your spending for a few days and just observe.
- Review subscriptions or recurring payments.
- Set one realistic savings goal for the month.
- Create a simple budget (or revisit an old one).
- Eat-in instead of ordering out.
- Talk to a financial advisor.
- Revisit retirement plans.
- Watch a TIAA webinar.
Occupational: Align and Purpose
Meaningful work is linked to improvements in mental well-being and overall life satisfaction.
Ideas to try!
- Reflect on your “why” behind your current role.
- Think about your vision for your career path.
- Ask for feedback or share appreciation with a colleague.
- Set a short-term work goal and break it into three small steps.
- Take a lunch break away from your desk.
- Tidy up your digital or physical workspace.
- Learn a new skill that supports your career growth.
- Take a career-oriented session through LinkedIn Learning (Use your Syracuse University single sign-on credentials to login).
Social: Connect and Belong
Strong relationships help us thrive and social bonds are important for our health.
Ideas to try!
- Reach out to someone you haven’t seen in a while.
- Invite a colleague to walk or grab or for a cup of coffee.
- Join a group, club or team.
- Practice “active listening” in one conversation today.
- Offer help or encouragement to someone else.
- Say yes to one social invitation you’d normally decline.
- Volunteer in the community.