WELLNESS ASSESSMENT 1
Wellness Plan Assignment
Samantha Deenihan
School of Clinical Mental Health Counseling, Liberty University
Wellness Assessment
I have never really thought about self-care as something that is necessary in my daily life.
Or I would do little things here and there to help with my self-care. Taking this assessment, it
provided me with a clearer understanding of what my strengths and weaknesses are in
maintaining overall wellness. It allowed me to see that I do have some healthy routines but
there are some areas that I have been neglecting. These categories that were mentioned,
physical, psychological, social, spiritual, and processional self-care show how multidimensional
wellness is. This exercise helped me think more consciously on my wellness.
WELLNESS ASSESSMENT 2
Physical Care
For this section my average score was a 2.4. This is suggesting that I am doing
moderately well in this area. I consistently eat regular meals, exercise, and maintain personal
hygiene. Which all of these contribute to my day-to-day health and energy levels. I also feel very
confident in how I present myself, which reflects a healthy self-image. I did rate myself lower on
preventive health appointments and sleep, which stood out to me as key areas of neglect. For
the most part I put off scheduling checkups or routine medical visits because I can never make
the time or really see this as a priority, and I often compromise my sleep in order to complete
my work and other tasks. While these habits may seem minor or not significant, this assessment
reminded me that preventative health measures and getting the right amount of sleep are
foundational for long term Wellness. I do feel myself burning out at work and in my personal life
because of me not getting enough sleep period improving in these areas would not only help
me avoid illness but also would help me increase my energy and resilience levels.
Psychological/ Emotional Self-Care
My average for this category was a 2. This showing that I only sometimes engage in
practices that nurture my emotional well-being. My lowest scores were in areas such as taking
time off, engaging in hobbies, and unplugging from technology. To me this gives off the on-thego
vibes and I don't create enough space for myself to rest. At the same time I did score higher on
recognizing my strengths, laughing, and finding comfort in familiar activities. These drinks show
that I can regulate my emotions and find joy in the simple moments, but I also realized that I
may be relying too much on short term coping strategies rather than deeper practices. In this
section this assessment highlighted for me that investing in hobbies, setting boundaries and
rest, and also allowing myself downtime can help me manage stress more effectively. Which I do
have a lot of stress at my job.
WELLNESS ASSESSMENT 3
Social Self- Care
I averaged a score of 2.2 in this section. I do well in maintaining intimate relationships
with my partner and staying connected with my close friends. These relationships help bring me
a sense of belonging and support. I did rate myself lower and reaching out to family or friends
who live far away and in asking others for help when I need it. I often feel reluctant to place my
needs on others, which can make me feel overly self-reliant. This was an important realization
because strong social connections and the ability to ask for support are crucial factors for
mental health. So, I am going to work on reaching out for help or for anything when I need it
rather than trying to do everything on my own.
Spiritual Self-Care
I had the lowest average in this section. I do not engage much in prayer, meditation or
spend time with nature, even Although these activities can provide grounding and a sense of
renewal. What's apprised me is that when I strongly value meaning and purpose of life, I'm not
consistently practicing activities that support my spiritual growth. On a more positive note, I
rated myself higher and acting in accordance with my morals and values and in supporting
causes that matter to me which shows I am living authentically. However, the lack of intentional
spiritual practices lives gap and my overall self-care routine. I do realize that I often view selfcare
as physical or emotional, but this assessment reminded me that spirituality can provide deeper
balance in peace.
Professional Self Care
My professional self-care average was a 2. Showing that I'm doing things well but also
struggling in some other areas. I am motivated to learn and grow professionally, I scored higher
on engaging in meaningful projects new skills. I scored low on the saying no to excessive
responsibilities, taking breaks, and balancing work and personal life. This does reflect a
tendency in overextending myself in my job in the professional setting, which I said before could
lead to more stress in a sense of burnout. It made me realize that I need to establish from her
WELLNESS ASSESSMENT 4
boundaries, take breaks during my workday, and remind myself to leave or work and work so I
can go home and relax.
This assessment showed me that my self-care practices are uneven. One surprising take away
was realizing how little I focus on my spiritual self-care even though meaning and values are
important to me. Another was seeing how often I neglect rest both physical and psychological
despite me knowing how essential it. This experience has changed how I view self-care because
it's not just about eating healthy or exercising but also nurturing your relationships and
protecting professional boundaries and practicing spirituality.
Personal Reflection
I enjoyed this class a great deal. Reflecting on these past seven weeks of this course I recognize
how much my knowledge of crisis counseling has grown and how deeply it also has impacted
my understanding of the counseling profession. Before beginning this class I only had a general
awareness and general knowledge of what crisis intervention involved and was period now I
have a much clearer picture of its theoretical foundations, the demanding rewarding role in
crisis counselors play, and just the history on it. The readings, discussions, challenged me to
think critically about my own readiness to face crisis as a future counselor and the ways in
which selfcare will be essential in succeeding in this line of work.
One of the most impactful elements of this course for me was learning the history and
development of crisis counseling. Understanding the roots helped me appreciate how the field
has evolved into a structured, evidence-based practice that responds to some of the most
difficult moments in a person's life. The text that we read clarified how the human brain and
body responds during a crisis, which can shape how counters intervene effectively. I was
significantly struck by how neurobiology influences decision making and emotional regulation in
moments of crisis. This reminds me that interventions must be both compassionate and
practical to provide that immediate stabilization while laying groundwork for long term healing.
WELLNESS ASSESSMENT 5
This course also pushed me to examine the theoretical approaches to crisis counseling
considering a biblical perspective. I was encouraged to reflect on how faith in spiritual resources
can complement these approaches. For example, prayer, value alignment, and spiritual making
can be integrated with evidence-based techniques to support clients holistically. And this
integration also challenges me as a potential counselor to be mindful of client’s belief systems. I
would love to learn more about this approach and perspective so that if I have any potential
clients that want to align with their spiritual beliefs I'm able to do it in the correct way.
What I enjoyed a great deal in this class was, in crisis counters encounters. This can
include trauma, intimate partner violence, natural disasters, and suicide risks. And this course
helped illuminate how trauma is stored in the body and how it impacts mental and physical
health long after a crisis has passed. This my awareness of the importance of trauma informed
care, where counselors can help clients not only process their experiences but also can help
them reconnect with safety and agency.
I learned that resilience is not just about bouncing back but it is about building coping
skills, social support, and spiritual or personal meaning in the aftermath of crisis. The materials
that we used emphasize that countries can play a crucial role in this resilience by offering
empathy, validation, and resources. At the same time, I came to understand that resilience also
applies to the counselors themselves. Without proper boundaries and self-care, the risk of
compassion fatigue is extremely high. This realization that I had connected directly with my
selfcare assessment results reminding me that developing consistent habits of rest, spiritual
function, and boundary setting will be essential for sustaining my effectiveness as a counselor.
Overall, this course has not only deepened my academic understanding of crisis
intervention but also helped shape my professional in a personal perspective. I now see crisis
counseling as both a science and an art, that's grounded in neurobiology, theory, and structured
models that requires empathy, adaptability, and culture. I also recognize that being a counselor
means carrying the weight of others crisis, which makes self-care a professional responsibility,
WELLNESS ASSESSMENT 6
not a luxury. As I continue my journey towards being a counselor, I feel more prepared to
engage in this challenging work with both competence and compassion while also remaining
committed to my own growth and Wellness. I feel as though I'm ready to take on the challenges
of my clients potential crisis because of this course.
Treatment Plan
Problem 1 (mental): I have difficulty taking time off and disconnecting from distractions,
which leaves me feeling mentally overloaded.
Goal 1: By the end of eight weeks, I will improve my ability to rest and recharge
by practicing one daily 15-minute break away from technology and at least five
days per week.
Objective 1: I will set a timer and intentionally step away from my phone
and computer for 15 minutes each day to either read, journal, or sit
quietly to decrease my mental load and promote mental clarity.
Problem 2 (physical): I do not consistently engage in enough sleep or attend preventative
medical appointments, which affects my energy and overall wellness.
Goal 1: Within the next six weeks, I will establish a healthier physical routine by
achieving at least 7 hours of sleep on five nights per week and also scheduling one
preventative medical checkup.
Objective 1: I will create a consistent bedtime routine by setting an alarm
to begin winding down by 9:00 PM each night and I will call the schedule
one doctor's appointment by the end of week two.
Problem 3 (emotional): I struggle with taking intentional time off for hobbies and stress
relief, which increases my risk of chronic stress.
Goal 1: Over the next 8 weeks I will decrease my stress by engaging in at least
one enjoyable hobby or leisure activity (which can be my favorite movie called my favorite
TV show, going for a walk, or reading a book) for 30 minutes, three times per week.
WELLNESS ASSESSMENT 7
Objective 1: I will block three evenings per week on my calendar for
personal leisure and treat this as non-negotiable time, tracking my
progress in a journal.
Problem 4 (social): I rarely reach out to family and friends who live far away, which reduces
my overall social support system.
Goal 1: Within six weeks, I will strengthen my social support by contacting at
least one friend or family member I have not spoken to recently once per week. This can be
through text, video call or phone call.
Objective 1: I will create a list of at least six people I want to reconnect
with, and each week I will choose one person to call or message and then
document the interaction in my weekly reflection.
Problem 5 (spiritual): Are you not consistently engaged in spiritual practices such as prayer,
reflection, or spending time in nature, which can limit my sense of grounding in peace.
Goal 1: over the next six weeks, I will enhance my spiritual Wellness by
engaging in one intentional spiritual practice at least three times per week. This can be
prayer, meditation, or a nature walk.
Objective 1: I will schedule 15 minutes three times per week in the
morning or evening for prayer or meditation, and I will track these
practices in a self-care log to ensure I stay consistent.
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