Assess Yourself: How Healthy Are You?

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Although we all recognize the importance of being healthy, it can be a challenge to sort out which behaviors are most likely to cause problems or which ones pose the greatest risk. Before you decide where to start, it is important to look at your current health status. Think carefully about where you believe you are today in each of the health dimensions. Rate your health status in each of the following dimensions by checking the number that comes closest to describing the way you are most of the time.
Point Scale: Poor Health = 1-2 points, Average Health = 3 points, Excellent Health = 4-5 points

1 Physical health Social health Emotional health Environmental health Spiritual health Intellectual health

After completing the above section, how would you rate your overall health? Which area(s), if any, do you think you should work on improving? If we were to ask your closest friends how healthy they think you are, which area(s) do you think they would say you need to improve? By completing the following assessment, you will have a clearer picture of health areas in which you excel and those that could use some work. Taking this assessment will also help you to reflect on components of health that you may not have thought about. Answer each question, then total your score for each section and fill it in on the Personal Checklist at the end of the assessment for a general sense of your health profile. Think about the behaviors that influenced your score in each category. Would you like to change any of them? Choose the area that youd like to improve, then complete the
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Assess Yourself: How Healthy Are You?

Behavior Change Contract in Step 2: Plan Change. Use the contract to think through and implement a behavior change over the course of this class. Each of the categories in this questionnaire is an important aspect of the total dimensions of health, but this is not a substitute for the advice of a qualified health care provider. Consider scheduling a thorough physical examination by a licensed physician or setting up an appointment with a mental health counselor at your school if you need help making a behavior change. For each of the following, indicate how often you think the statements describe you. Personal Health
1. I am happy with my body size and weight. 2. I engage in vigorous exercises such as brisk walking, jogging, swimming, or running for at least 30 minutes per day, 34 times per week. 3. I do exercises designed to strengthen my muscles and increase endurance at least 2 times per week. 4. I do stretching, limbering, and balance exercises such as yoga, Pilates, or tai chi to increase my body awareness and control and increase my overall physical health. 5. I feel good about the condition of my body and would be able to respond to most demands placed upon it. 6. I get at least 78 hours of sleep each night. 7. I try to add moderate activity to each day, such as taking the stairs instead of the elevator and walking instead of driving whenever I can. 8. My immune system is strong, and my body heals itself quickly when I get sick or injured. 9. I have lots of energy and can get through the day without being overly tired. 10. I listen to my body; when there is something wrong, I try to make adjustments to heal it or seek professional advice. Rate Rate

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Social Health
1. When I meet people, I feel good about the impression I make on them. 2. I am open, honest, and get along well with others. 3. I participate in a wide variety of social activities and enjoy being with people who are different from me. 4. I try to be a better person and decrease behaviors that have caused problems in my interactions with others. 5. I get along well with the members of my family. 6. I am a good listener. 7. I am open and accessible to a loving and responsible relationship. 8. I have someone I can talk to about my private feelings. 9. I consider the feelings of others and do not act in hurtful or selfish ways. 10. I try to see the good in my friends and do whatever I can to support them and help them feel good about themselves. Rate Rate Rate Rate Rate Rate Rate Rate Rate Rate

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Emotional Health
1. I find it easy to laugh, cry, and show emotions like love, fear, and anger, and try to express these in positive, constructive ways. 2. I avoid using alcohol or other drugs as a means of helping me forget my problems. 3. When facing a particularly challenging situation, I tend to view the glass as half full rather than half empty and perceive problems as opportunities for growth. 4. When I am angry, I try to let others know in nonconfrontational and nonhurtful ways, and try to resolve issues rather than stewing about them. 5. I try not to worry unnecessarily and to talk about my feelings, fears, and concerns rather than letting them become chronic issues. 6. I recognize when I am stressed and take steps to relax through exercise, quiet time, or other calming activities. 7. I feel good about myself and believe others like me for who I am. 8. I try not to be too critical or judgmental of others and try to understand differences or quirks that I note in others. 9. I am flexible and adapt or adjust to change in a positive way. 10. My friends regard me as a stable, emotionally well-adjusted person whom they trust and rely on for support. Rate Rate Rate

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Environmental Health
1. I am concerned about environmental pollution and actively try to preserve and protect natural resources. 2. I buy recycled paper and purchase biodegradable detergents and cleaning agents, or make my own cleaning products, whenever possible. 3. I recycle paper, plastic, and metals; purchase refillable containers when possible; and try to minimize the amount of paper and plastics that I use. 4. I try to wear my clothes for longer periods between washing to reduce water consumption and the amount of detergents in our water sources. 5. I vote for proenvironment candidates in elections. 6. I write to my elected leaders about environmental concerns. 7. I turn down the heat and wear warmer clothes at home in winter and use the air conditioner only when necessary or at higher temperatures in summer. 8. I am aware of lead pipes in my living area, chemicals in my carpet, and other potential hazards and try to reduce my exposure to them whenever possible. 9. I use both sides of the paper when taking class notes or doing assignments. 10. I minimize the amount of time that I run the faucet when I brush my teeth, shave, or shower. Rate Rate

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Spiritual Health
1. I believe life is a precious gift that should be nurtured. 2. I take time to enjoy nature and the beauty around me. 3. I take time alone to think about whats important in lifewho I am, what I value, where I fit in, and where Im going. 4. I have faith in a greater power, be it a supreme being, nature, or the connectedness of all living things. 5. I engage in acts of caring and goodwill without expecting something in return. 6. I sympathize/empathize with those who are suffering and try to help them through difficult times. 7. I look forward to each day as an opportunity for further growth and challenge. 8. I work for peace in my interpersonal relationships, in my community, and in the world at large. 9. I have a great love and respect for all living things, and regard all living creatures as important links in a vital chain. 10. I go for the gusto and experience life to the fullest. Rate Rate Rate Rate Rate Rate Rate Rate Rate Rate

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Intellectual Health
1. I carefully consider my options and possible consequences as I make choices in life. 2. I learn from my mistakes and try to act differently the next time. 3. I follow directions or recommended guidelines, avoid risks, and act in ways likely to keep myself and others safe. 4. I consider myself a wise health consumer and check reliable information sources before making decisions. 5. I am alert and ready to respond to lifes challenges in ways that reflect thought and sound judgment. 6. I have at least one hobby, learning activity, or personal growth activity that I make time for each week, something that improves me as a person. 7. I actively learn all I can about products and services before making decisions. 8. I manage my time well rather than let time manage me. 9. My friends and family trust my judgment. 10. I think about my self-talk (the things I tell myself) and then examine the evidence to see if my perceptions and feelings are sound. Rate Rate Rate Rate Rate Rate

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Total score for this section: Although each of these six dimensions of health is important, there are some factors that dont readily fit in one dimension. As college students, you face some unique risks that others may not have. For this reason, we have added a section to this self-assessment that focuses on personal health promotion and disease prevention. Answer these questions and add your results to the personal Checklist in the following section.

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Assess Yourself: How Healthy Are You?

Personal Health Promotion/Disease Prevention

1. I know the warning signs of common sexually transmitted infections, such as genital warts (HPV), chlamydia, and herpes, and read new information about these diseases as a way of protecting myself. 2. If I were to be sexually active, I would use protection such as latex condoms, dental dams, and other means of reducing my risk of sexually transmitted infections. 3. I can have a good time at parties or during happy hours without binge drinking. 4. When I have more than 1 or 2 drinks, I ask someone who is not drinking to drive me and my friends home. 5. I have eaten too much in the last month and have forced myself to vomit to avoid gaining weight. 6. I have several piercings and have found that I enjoy the rush that comes with each piercing event. 7. If I were to get a tattoo or piercing, I would go to a reputable person who follows strict standards of sterilization and precautions against bloodborne disease transmission. 8. I engage in extreme sports and find that I enjoy the highs that come with risking bodily harm through physical performance. 9. I am careful not to mix alcohol or other drugs with prescription and over the counter drugs. 10. I practice monthly breast/testicle self-examinations. Rate

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Personal Checklist Now, total your scores in each of the health dimensions and compare them to what would be considered optimal scores. Which areas do you need to work on? How does your score compare with how you rated yourself in the first part of the questionnaire? Ideal Score Physical health Social health Emotional health Environmental health Spiritual health Intellectual health Physical health 40 40 40 40 40 40 40 Your Score

What Your Scores in Each Category Mean

Scores of 3540: Outstanding! Your answers show that you are aware of the importance of these behaviors in your overall health. More important, you are putting your knowledge to work by practicing good health habits that should reduce your overall risks. Although you received a very high score on this part of the test, you may want to consider areas where your scores could be improved. Scores of 3034: Your health practices in these areas are very good, but there is room for improvement. Look again at the items in which you scored 1 or 2 points. What changes could you make to improve your score? Even a small change in behavior can help you achieve better health. Scores of 2029: Your health risks are showing! Find information about the risks you are facing and why it is important to change these behaviors. Perhaps you need help in deciding how to make the changes you desire. Assistance is available from this book, your professor, and student health services at your school. Scores below 20: You may be taking unnecessary risks with your health. Perhaps you are not aware of the risks and what to do about them. Identify each risk area and make a mental note as you read the associated chapter in the book. Whenever possible, seek additional resources, either on your campus or through your local community health resources, and make a serious commitment to behavior change. If any area is causing you to be less than functional in your class work or personal life, seek professional help. In this book you will find the information you need to help you improve your scores and your health. Remember that these scores are only indicators, not diagnostic tools.

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The Assess Yourself activity gave you the chance to look at the status of your health in several dimensions. Now that you have considered these results, you can take steps toward changing certain behaviors that may be detrimental to your health. Today, you can: Evaluate your behavior and identify patterns and specific things you are doing. Select one pattern of behavior that you want to change. Fill out the Behavior Change Contract at the front of your book. Be sure to include your long- and short term goals for change, the rewards youll give yourself for reaching these goals, the potential obstacles along the way, and the strategies for overcoming these obstacles. For each goal, list the small steps and specific actions that you will take. Start a journal and begin charting your progress toward your behavior change goal. Tell a friend or family member about your behavior change goal, and ask them to support you along the way. Within the next 2 weeks, you can: Review your journal entries and consider how successful you were in following your plan. What helped you be successful? What made change more difficult? What will you do differently next week? Revise your plan as needed: Are the short-term goals attainable? Are the rewards satisfying? Practice safer sex. Maintain healthy eating habits and manage your weight. Control real and imaginary stressors. Maintain meaningful relationships with family and friends. By the end of the semester, you can: Schedule a regular self-exam. Understand the health care system. Value each day and make the best of opportunities

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