Wellness Exam

About

The Wellness Exam is a comprehensive online tool designed to help individuals assess their well-being across eight key dimensions: Emotional, Physical, Occupational, Social, Spiritual, Intellectual, Environmental, and Financial. By answering a series of questions, users receive personalized scores and insights into each area of their wellness, empowering them to identify strengths and areas for improvement. The Wellness Exam aims to promote self-awareness and encourage positive lifestyle changes for a more balanced and fulfilling life.

Legal Disclaimer

The Wellness Exam is provided for informational purposes only and is not intended as a substitute for professional medical or financial advice. Users should not use this tool to make any medical or financial decisions without consulting a qualified professional. The creators of the Wellness Exam assume no responsibility for any actions taken based on the results of this tool.

Mental Health Quesitonnaire (PHQ-9)

Assessment scoring and questions from Patient Health Questionnarie (PHQ-9) [1]

Over the last 2 weeks, how often have you been bothered by any of the following problems?

Question 1 of 10

Feeling nervous, anxious, or on edge

Question 2 of 10

Little interest or pleasure in doing things

Question 3 of 10

Feeling down, depressed, or hopeless

Question 4 of 10

Trouble falling or staying asleep, or sleeping too much

Question 5 of 10

Feeling tired or having little energy

Question 6 of 10

Poor appetite or overeating

Question 7 of 10

Feeling bad about yourself or that you are a failure or have let yourself or your family down

Question 8 of 10

Trouble concentrating on things, such as reading the newspaper or watching television

Question 9 of 10

Moving or speaking so slowly that other people could have noticed. Or the opposite being so fidgety or restless that you have been moving around a lot more than usual

Question 10 of 10

Thoughts that you would be better off dead, or of hurting yourself

Job Burnout Risk Assessment

Over the past 2 weeks, how much would you agree with these statements?

Question 1 of 30

I often feel overwhelmed by the amount of work I have to do.

Question 2 of 30

I struggle to find a balance between my work and personal life.

Question 3 of 30

I feel that my efforts and achievements are not adequately recognized at work.

Question 4 of 30

My personal values and goals don't align with my current job.

Question 5 of 30

I feel isolated and lack support from my colleagues or supervisors.

Question 6 of 30

I rarely take breaks during my workday to relax or recharge.

Question 7 of 30

My job responsibilities and expectations are often unclear or inconsistent.

Question 8 of 30

I have limited opportunities for professional growth and development in my current role.

Question 9 of 30

I frequently have to work long hours or weekends to meet deadlines.

Question 10 of 30

I have little control over my work schedule or environment.

Question 11 of 30

There is a lack of fairness and transparency in my workplace.

Question 12 of 30

I am often asked to perform tasks that don't match my skills or expertise.

Question 13 of 30

My workplace does not encourage open communication and collaboration.

Question 14 of 30

I struggle to disconnect from work, even when I'm not at the office.

Question 15 of 30

My role within my team or organization is often ambiguous or uncertain.

Question 16 of 30

I feel stagnant in my current role and don't see opportunities for advancement.

Question 17 of 30

I constantly feel pressured to complete more tasks than I can handle.

Question 18 of 30

I don't have the autonomy to make important decisions in my work.

Question 19 of 30

I experience workplace politics that negatively affect my motivation and job satisfaction.

Question 20 of 30

My job does not provide me with a sense of purpose or fulfillment.

Question 21 of 30

I have difficulty connecting with my coworkers or building supportive relationships.

Question 22 of 30

I seldom engage in activities that help me relax and unwind from work.

Question 23 of 30

I often receive last-minute or conflicting instructions from my supervisors.

Question 24 of 30

My workplace doesn't invest in professional development or training opportunities.

Question 25 of 30

I feel like I'm always 'on call' and can't fully disconnect from my job.

Question 26 of 30

My personal life often suffers due to work demands and expectations.

Question 27 of 30

My achievements and accomplishments at work often go unnoticed or unrewarded.

Question 28 of 30

I'm not able to use my strengths or pursue my passions in my current job.

Question 29 of 30

I find it hard to ask for help or support from my colleagues when I need it.

Question 30 of 30

I rarely take time for myself to engage in hobbies or stress-relief activities.

Emotional Wellness Assessment

Over the past 2 weeks, how much would you agree with these statements?

Question 1 of 10

I am aware of my emotions and understand why I feel the way I do.

Question 2 of 10

I feel confident in my ability to handle my emotions, even during stressful situations.

Question 3 of 10

I often recognize and appreciate the emotions of others in my interactions.

Question 4 of 10

I regularly use stress management techniques like meditation or deep breathing to help manage my feelings.

Question 5 of 10

I maintain a generally positive and optimistic outlook on my life.

Question 6 of 10

I feel comfortable expressing my emotions in a healthy and constructive manner.

Question 7 of 10

I feel in control of my emotional responses, even in unexpected situations.

Question 8 of 10

I find it easy to calm myself down when I feel upset or agitated.

Question 9 of 10

My emotions do not overwhelm me on a daily basis; I manage them effectively.

Question 10 of 10

I actively listen and respond empathetically when interacting with others.

Physical Wellness Assessment

Over the past 2 weeks, how much would you agree with these statements?

Question 1 of 10

I engaged in moderate to vigorous physical activity for at least 150 minutes throughout the week.

Question 2 of 10

I consumed a balanced diet rich in fruits, vegetables, and whole grains most days.

Question 3 of 10

I consistently drank at least 8 cups of water a day to stay hydrated.

Question 4 of 10

I avoided excessive consumption of high-sugar snacks and beverages.

Question 5 of 10

I maintained or made progress towards a healthy body weight appropriate for my height and age.

Question 6 of 10

I achieved the recommended 7-8 hours of sleep on most nights.

Question 7 of 10

I limited my alcohol intake to moderate levels or did not consume alcohol at all.

Question 8 of 10

I took proactive steps to reduce sedentary behaviors, such as standing or walking while working.

Question 9 of 10

I reviewed my health goals and made adjustments to my daily habits to align with those goals.

Question 10 of 10

I regularly used physical activities to help manage my stress levels.

Occupational Wellness Assessment

Over the past 2 weeks, how much would you agree with these statements?

Question 1 of 10

I find my work to be meaningful and aligns with my personal values.

Question 2 of 10

I feel satisfied with the balance between my work and personal life.

Question 3 of 10

I have utilized opportunities for professional development that will enhance my career growth.

Question 4 of 10

My work environment is supportive and free from unnecessary stress.

Question 5 of 10

I am able to use my unique skills and talents in my current job role.

Question 6 of 10

I feel that my contributions at work are appreciated and valued.

Question 7 of 10

I have had sufficient time for rest and recovery outside of work hours.

Question 8 of 10

I am able to manage work-related stress effectively.

Question 9 of 10

My job does not require me to work excessive overtime or unreasonable hours.

Question 10 of 10

I feel that my work goals and personal goals are in harmony.

Social Wellness Assessment

Over the past 2 weeks, how much would you agree with these statements?

Question 1 of 10

I feel supported by my friends and family.

Question 2 of 10

I have actively participated in community or social group activities.

Question 3 of 10

I have communicated effectively with others, clearly expressing my thoughts and feelings.

Question 4 of 10

I have successfully resolved conflicts in my relationships.

Question 5 of 10

I have spent enjoyable time with friends or family.

Question 6 of 10

I have made an effort to reach out and connect with new people.

Question 7 of 10

I feel a sense of belonging in my community or social groups.

Question 8 of 10

I have received emotional support from someone in the past two weeks.

Question 9 of 10

I have provided support to someone else who needed it.

Question 10 of 10

I have engaged in social activities that are important to me.

Spiritual Wellness Assessment

Over the past 2 weeks, how much would you agree with these statements?

Question 1 of 10

I have felt a sense of purpose or meaning in my daily activities.

Question 2 of 10

I have engaged in meditation, prayer, or reflective practices that enhance my mental clarity.

Question 3 of 10

I feel connected to a community that shares my values or beliefs.

Question 4 of 10

My decisions have consistently reflected my personal values and ethical beliefs.

Question 5 of 10

I have experienced a strong sense of peace and contentment.

Question 6 of 10

I regularly take time to express gratitude for my life's experiences.

Question 7 of 10

I feel that my spiritual beliefs positively impact my daily decisions.

Question 8 of 10

I have actively participated in activities that align with my spiritual beliefs.

Question 9 of 10

I have made efforts to understand or explore spiritual matters important to me.

Question 10 of 10

I have felt a deep connection with the world or universe around me.

Intellectual Wellness Assessment

Over the past 2 weeks, how much would you agree with these statements?

Question 1 of 10

I have engaged in activities that challenge my thinking and expand my knowledge.

Question 2 of 10

I have spent time reading or researching topics that interest me.

Question 3 of 10

I have sought to learn a new skill or enhance an existing one.

Question 4 of 10

I have actively participated in discussions or debates that required critical thinking.

Question 5 of 10

I have been open to new ideas and perspectives different from my own.

Question 6 of 10

I have applied critical thinking to solve problems in my daily life.

Question 7 of 10

I have created something innovative or engaged in a creative activity.

Question 8 of 10

I have shared my knowledge or skills with others to help them learn.

Question 9 of 10

I feel intellectually stimulated by my interactions with others.

Question 10 of 10

I have made efforts to stay informed about current events or developments in my fields of interest.

Environmental Wellness Assessment

Over the past 2 weeks, how much would you agree with these statements?

Question 1 of 10

I have actively engaged in recycling and properly disposing of waste.

Question 2 of 10

I have made efforts to reduce my energy consumption (e.g., turning off lights when not in use, using energy-efficient appliances).

Question 3 of 10

I am informed about local and global environmental issues.

Question 4 of 10

I have used environmentally friendly products (e.g., biodegradable, non-toxic).

Question 5 of 10

I have reduced my use of single-use plastics (e.g., using reusable bags, bottles, and containers).

Question 6 of 10

I have participated in or supported activities aimed at environmental protection (e.g., community clean-up, tree planting).

Question 7 of 10

I spend time in natural settings which contributes to my physical and mental well-being.

Question 8 of 10

I have made an effort to reduce water usage (e.g., fixing leaks, shorter showers).

Question 9 of 10

I have educated others about the importance of environmental conservation.

Question 10 of 10

I consider the environmental impact of my actions when making daily decisions.

Financial Wellness Assessment

Over the past 2 weeks, how much would you agree with these statements?

Question 1 of 10

I have maintained a budget to keep track of my income and expenses.

Question 2 of 10

I set aside some money for savings, even a small amount, focusing on building an emergency fund.

Question 3 of 10

I compared my actual spending against my budget to identify areas where I can cut expenses.

Question 4 of 10

I evaluated my use of financial products (insurance, loans, savings accounts) to ensure they meet my current needs.

Question 5 of 10

I have actively managed my debts to avoid financial strain.

Question 6 of 10

I feel confident in my financial decision-making abilities.

Question 7 of 10

I assessed my long-term financial goals (like retirement) to ensure I am on track or made adjustments as needed.

Question 8 of 10

I review my financial plans regularly to adjust for any changes in my life or economic conditions.

Question 9 of 10

I avoided new unnecessary debt and impulse purchases by sticking to my financial plan.

Question 10 of 10

I feel that my financial situation is stable and under control.

Press the button below to finish the questionnaire.

Footnotes:

  1. a Stanford: Patient Health Questionnarie (PHQ-9)
  2. National Library of Medicine: Dimensions of wellness: Change your habits, change your life