Personal Wellness Assessments

Personal Wellness Assessment 1: Do You Have Fatty Habits?

Wellness Text, Chapter 6, Pages 231-232

Purpose: The purpose of this assessment is to help you reflect on the types and amounts of fats that you consume on a daily basis.

Directions: For each food type or habit, circle the classification that best describes your diet. If the food type or habit does not play a significant role in your diet, skip the category. Once the survey is completed, count the number of circles in each column. Multiply the number of circles in the left hand column by 2, multiply your circled choices in the middle column by 1, and then add these two numbers together. Determine your fat habits based on your total score and using the scale provided.

Assessment: In regards to my own person fatty habits, I scored a 21. This means that my fat habits could use some improvement. I scored a 9 in the high-fat column, 3 in the medium fat, and 7 in the low fat.

Conclusion: This assessment was very straightforward and simple to complete. I felt that it was a practical way to assess one’s general fat intake based on the types of food he/she consumes. It included a variety of food types and habits which makes it useful for almost everyone. The assessment definitely helped make me more aware of the types of fats that I generally eat on a daily basis. It also helped me determine which food groups are responsible for the majority of my fat intake. The sandwich spreads, cheeses, and side orders I eat are all of higher fat content. I am now aware of areas that need improvement and can make healthier choices going forward.  img_9570img_9571

Personal Wellness Assessment 2: Identification of Coping Styles

Wellness Text, Chapter 9, Pages 333-334

Purpose: This survey is designed to help you recognize the positive and negative coping behaviors you use when dealing with stress.

Directions: Read the listed positive coping mechanisms and place a checkmark in the category that best describes how often you use the behavior to deal with stress. (Often, Rarely, or Not at All). Repeat the process for the list of negative coping behaviors. Then, add the number of positive and negative mechanisms you use to get a final score for each. Answer the remaining few questions on the bottom of the page to help you determine which techniques you use most often and how to better cope with stress.

Assessment: I had a total of 21 positive coping mechanisms and a total of 5 negative coping mechanisms in the “Often and Rarely” categories. I do not engage in negative coping mechanisms very often. I tend to deal with stress in more positive ways such as going for walks, listening to music, and  watching movies with friends. My results were fairly congruent with my expectations.

Conclusion: I would recommend this assessment to others who want to learn more about how they personally manage stress. It provides a diverse list of coping behaviors that many people can identify with. It is a quick and easy way to assess one’s engagement in positive and negative behaviors. This assessment made me more aware of how I handle stress in my life. As a nursing student I am stressed out more days than not and being able to cope is important to my overall well being. I was not aware that drinking a lot of coffee is considered a negative coping mechanism and I am not sure I will be able to change that completely but I will try my best! I will focus on replacing some of my negative behaviors with positive alternatives mentioned in the survey. img_958323640AFA-8373-499C-A375-6E177CDE54AB.JPG

Personal Wellness Assessment 3: Encounters of the Dangerous Kind

Wellness Text, Chapter 10, Pages 359-360

Purpose: This assessment is designed to help you determine your risk for dangerous situations such as carjacking, ATM robbery, gang violence, domestic violence, rape, and homicide.

Directions: Read the following statements and indicate whether each one is always, sometimes, or never true for your personal life. Once you are finished, score each section of the assessment. Give yourself 3 points for each “always”, 2 points for each “sometimes”, and no points for “never”. Lastly, determine your risk for danger using the scale provided.

Assessment: Fortunately, I had a total score of 84. This is within the highest possible range and indicates that I am probably safe if I continue to be observant and take precautions.

Conclusion: I believe that this is an important assessment for everyone to complete. As college students especially, we are often too trusting of others and do not believe that these dangers will happen to us. Personally, I think that I am very observant of my surroundings and avoid dangerous situations. However, this assessment offered some insight regarding how to improve upon my safety behaviors. For example, I do not always look in the backseat of my car before entering. I am now more aware of carjacking dangers and will implement safer behaviors to prevent such danger.



Personal Wellness Assessment 4: Are You at Risk for Diabetes?

Wellness Text, Chapter 13, Page 451

Purpose: This assessment helps you determine your risk for developing Diabetes.

Directions: Answer the following questions by checking the appropriate column “yes” or “no”. The more questions answered with a “yes” may indicate a higher risk for developing Diabetes. 5 or more “yes” responses indicate a need to consult your physician.

Assessment: The assessment indicated that I have a relatively low risk for diabetes. I only answered “yes” to having a family history of diabetes.

Conclusion: This is a very straightforward and easy assessment to complete. It is easy to read and understand therefore it is accessible to all, regardless of health literacy.  It is not diagnostic, however it is a simple way to assess your risk factors for developing diabetes. I would suggest this survey for anyone with a family history of diabetes or anyone who may be interested in learning some of the common signs and symptoms associated with Diabetes. I believe it is always beneficial to learn more about your individual health status and risk for disease. IMG_9584.JPG

Personal Wellness Assessment 5: Sling Test

Wellness Text, Chapter 5, Page 169

Purpose: This test aims to determine the length and flexibility of your sling muscles, the extensor muscles of the back.

Directions: Lay on your back on the floor and bend both knees. Pull your right leg up toward your chest and hold your knee with both hands. Straighten your left leg, pushing it to the floor without letting your right leg move from your chest. Have a friend use a ruler to measure the distance between the floor and the back of your knee. Repeat, switching leg positions and record measurements of both legs. Compare your results to the Sling Test Standards.

Assessment: I was able to perform this assessment without any limitations. I was able to hold my legs against my chest while extending the opposite leg nearly flat against the floor. I measured 1/2 inch on both legs. This classifies me between excellent and average. My leg was not completely flat against the floor but it was less than 2-4 inches off the floor.

Conclusion: I enjoyed completing this simple and informative test. It is a great way for individuals to assess the flexibility of their back muscles. It was easy to understand and perform as long as you have someone available to measure for you. As a former dancer of 12 years, I expected to have good flexibility and I was satisfied with my results. The Sling Test is a great assessment for all ages and can be used as a baseline for individuals who want to improve their flexibility.IMG_9586.JPG


Personal Wellness Assessment 6: Truck Extension

Wellness Text, Chapter 5, Page 171

Purpose: This test measured the flexbility of muscles in the abdominal and hip flexor area.

Directions:  Lay face down on the floor and have a partner hold your legs down. Then, bring your hands together on your lower back region, take a deep breath in and lift your upper body up off of the floor as high as possible. Have a third partner measure the distance between your chin and the floor. Repeat this process for a total of 3 measurements. Record your best score and compare your results to the assessment standards chart.

Assessment: I completed 3 trials for this test. My results were as follows: 11 inches, 14 inches, 17.5 inches. Compared to the assessment standards my results were all classified as poor.

Conclusion: I was very surprised to receive such low scores for this test. I had expected that my flexibility would at least be classified as average. It was a fairly simple and easy activity to complete and provides a good baseline for trunk extension and flexility. Now I am aware of areas that need improvement. Overall, I enjoyed this activity and would suggest it to anyone hoping to learn more about specific areas of flexibility.

Personal Wellness Assessment 7: Life Stressors

Wellness Text, Chapter 9, Page 327

Purpose: This activity is designed to help you determine how recent life changes may have impacted your stress level in the past year.

Directions: Read each of the stressors listed under every category. Circle which stress points you have experienced in the past year. Once finished, add up your points and determine your overall stress level.

Assessment: I circled very few stressors compared to the number listed. However, my total stress level was 268, a moderate moderate amount of stress. A score of less than 250 is very fortunate and above 500 may indicate an increased risk of illness.

Conclusion: This activity was easy to understand and complete. I think it did a great job of highlighting various different stressors that all adults can relate to in some way. After completing this activity, I realized how fortunate I truly am. There were many different stressors that I have not yet encountered but will in the near future once graduating college and entering the real world. I would recommend this activity to all adults. It is a great way to identify areas of stress in your life that you may not have given much thought to before.



Personal Wellness Assessment 8: How Hardy Are you?

Wellness Text. Chapter 9, Page 335

Purpose: This objective of this assessment is to determine one’s hardiness.

Directions: Read each of the 12 statements and determine how much you agree or disagree using the scale provided. Fill in your answers using the equation provided and add and subtract as shown. Then, add up your scores for each category (control, commitment, challenge). A score of 10-18 indicates a hardy personality, 0-9 indicates moderate hardiness and below 0 indicates low hardiness.

Assessment: The assessment was divided into 3 scores of hardiness. I received a 2 for control, 6 for commitment, and 4 for challenge. My overall hardiness was a 12 which indicated that I have a hardy personality.

Conclusion: This assessment required a bit more thought and consideration than others. For some of the statements, I was in the middle of agreement and disagreement. For that reason, I wished there a neutral option on the scale. I don’t believe that this activity is a definite determinant of one’s hardiness, however it is a simple exercise that can give people a general idea. I like that the assessment gives suggestions for improving one’s hardiness such as learning to focus on body signals and distinguish between what can be controlled and not controlled in a stressful or challenging situation. IMG_0085

Personal Wellness Assessment 9: Are You Communicating with Your Physician?

Wellness Text, Chapter 14, Page 487

Purpose: This assessment helps you determine how well you are communicating with your healthcare provider.

Directions: Read each of the statements and circle which number best corresponds with your response. Add up your responses and compare your score to the scale provided.

Assessment: My total score was a 46 which translated to excellent communication with my healthcare provider. I circled “almost always” for the majority of the statements.

Conclusion: This activity is a simple way to determine how you communicate with your physician. I believe that being a nursing major and having several experiences communicating with various healthcare professionals gives me an advantage. I am a strong believer in the importance of developing a strong patient and physician/nurse relationship. For me personally, I can improve on preparing a written list of questions for my physician ahead of time. I strongly recommend that everyone take this assessment and consider how communication impacts their health.



Personal Wellness Assessment 10: Self-Care Inventory

Wellness Text, Chapter 14, Page 491

Purpose: This activity aims to determine what type of health consumer you are.

Directions: Read each statement and circle the number that best corresponds with your response. Then, total your responses and determine your score with the scale provided.

Assessment: I received a total score of 75 which means that I am a highly skilled, discriminating, and assertive health consumer. I circled “almost all of the time’ for majority of the statements.

Conclusion: This assessment was very straightforward and simple to complete. It relates very well to our class discussions about how to be well informed and educated health care consumers and future providers. My nursing research course and my senior capstone project have taught me a great deal about how to find scholarly healthcare journals and studies of the highest level of evidence. This assessment is a basic indicator of how proactive and responsible one is regarding their health while also suggesting how one can improve. IMG_0087