Resources for Students
- Eight Dimensions of Wellness (PDF)
- How to Make Wellness Work for you (PDF)
- Web MD Nutrition Quiz
- National Eating Disorder Association
- USDA Nutrient Data Laboratory
- BMI Calculator
- California Smokers’ Hotline
The Eight Dimensions of Wellness
Wellness is a holistic and multi-dimensional approach to enjoying a healthy lifestyle and encourages a balance between the various dimensions of wellness for optimal health and wellness.
Emotional Wellness: awareness and acceptance of one’s feelings and cognitions, coping with and expressing emotions in a healthy and adaptive manner.
Environmental Wellness: enjoying good health by occupying pleasant, stimulating environments that support wellbeing; understanding the impacting of your actions on and taking initiative to protect one’s environment.
Intellectual Wellness: engaging in creative and stimulating mental activities that allow one to seek and use new information, become open to new ideas, and be motivated to master new skills.
Multicultural Wellness: being aware of one’s own cultural background and taking initiative to seeking knowledge about, be respectful toward and sensitive to the cultures practiced by others.
Occupational Wellness: enjoying personal satisfaction and enrichment in one’s work and seeking opportunities to grow professionally and be fulfilled through one’s work by making use of and preparing skills, gifts, and talents.
Physical Wellness: engaging in health-promoting behaviors, being attentive to signs of poor physical and psychological health, and taking preventive measures to protect oneself from physical and psychological harm and danger
Social Wellness: creating a support network of friends, family, and colleagues, and thriving in social environments by connecting, feeling belonging, establishing safe intimacy, and contributing to one’s community.
Spiritual Wellness: possessing a set of guiding beliefs, principles, or values that give direction to life and open the search for the meaning and purpose of one’s life, and allowing oneself to question and appreciate the things which cannot be readily understood through various media.
Tips for Getting Through Rough Times
- Take care of yourself first. When you’re sleep-deprived, sick, or emotionally worn out, your ability to do work is impaired. Setting aside time to take care of yourself will improve your mood and help you work more efficiently. For example, going to bed on time rather than staying up late studying for a test will often help you think better on your feet during the test and have more energy to tackle the rest of the day.
- Don’t be afraid to ask for help. The faculty and staff at Mudd know that Mudd can be challenging, and they want you to succeed and are willing to provide the support you need to achieve that success. Whether you have an identified problem or you’re unsure of whether your concerns are an imminent problem, faculty and staff appreciate students talking to them and will be ready to offer support. If you’d like to talk to someone but don’t know who to talk to, ask a proctor, mentor, or Wellness Peer. Remember that everyone at Mudd is going through a different set of struggles, some of which are less apparent than others, so if you need help, you’re not alone. There’s no shame in asking for help, and doing so can make you feel a lot better and achieve a lot more!
- Have fun! An important part of emotional wellness is letting yourself feel good. Taking even just a few minutes each day to catch up with friends, laugh, play a game, or do an activity you enjoy–anything that allows you to let go of stress for a little while–will give you more energy to keep going.
- Prioritize, compromise, and schedule. For the vast majority of Mudders, it can be a challenge to balance work, classes and our physical and emotional health. That’s why it’s important to prioritize our important tasks and sometimes compromise less important ones to attend to our health and wellness. Writing a list of priorities and constructing a realistic schedule can help alleviate stress by giving you the time to accomplish the things that are most important to you. If you find yourself deviating from your schedule, consider which needs you may have been neglecting and revise your schedule to account for them.
- Remember: You are awesome! You can do it!
Tips for Getting Better Sleep
- Turn off computers and phones at least 30 minutes before going to bed to give your brain time to power down.
- Blue light suppresses the secretion of melatonin, a hormone that helps regulate sleep cycles that is naturally released at night. Try to dim your lights a couple of hours before going to bed. Install an app such as f.lux on your computer to reduce the blue light emitted from the screen at night.
- Spending more time outside during the day can also improve melatonin secretion at night.
- Write in a journal before going to bed to release the worries from your day.
- Set aside a little bit of time for a relaxing activity each night before bed–reading a novel, drinking tea, or listening to relaxing music, for example.
- If you find that drinking caffeine during the day keeps you awake at bedtime, reduce your dosage or limit your caffeine intake to earlier hours in the day.
- Maintain a regular sleep schedule by going to bed and waking up at the same time everyday, even if you don’t have a morning class one day or it’s the weekend.