WELLNESS PLAN 1
Wellness Plan Assignment
Alysha Nashert
School of Behavioral Sciences, Liberty University
Wellness Plan Assignment
Wellness Assessments
Physical Self-Care
Physical self-care was one of the higher scores, which did not surprise me. This section of
the wellness assessment has always been an area of high and consistent performance. The
things I do often or well are eat healthy foods, take care of personal hygiene, exercise, wear
WELLNESS PLAN 2
clothes that help me feel good about myself, eat regularly, go to preventative medical
appointments, and overall physical self-care. These areas have required discipline but are also
more downstream and easier habits for me to maintain. The other areas, participate in fun
activities, get enough, and rest when sick are thinks I do sometimes or mediocre. My habits
around nutrition, hygiene, exercise, and preventative healthcare are strong, mainly due to years
of discipline and recognizing that physical wellness is essential to function at my best. However, I
am surprised by how much more I neglect restorative practices and more fun forms of physical
care. These habits, although they seem minor, play a key role in sustainable self-care and lead to
a life full of play, rest, and joy.
Psychological/Emotional Self-Care
In the psychological and emotional self-care section, my total score was 23. The only
area that I recorded doing poorly in is recognizing my own strengths and achievements. The
areas I am doing well in are finding reasons to laugh and do something that is comforting. The
other areas, taking time off, participate in hobbies, get away from distractions, learn new things
outside of work and school, express my feelings in a healthy way, go on vacations or daytrips,
talk about my problems, and my overall psychological and emotional self-care, I would consider
that I do okay or sometimes. This assessment seems to align with there I am currently at
emotionally in this season, not necessarily thriving but functional. One of the more meaningful
takeaways from this specific assessment is recognizing that emotional wellness is not just about
managing stress but validating my worth and making space to process both the joys and
sorrows.
Social Self-Care
This section was my lowest, which took me by surprise. I consider myself to be a social
person, but I suppose I do not care for myself well in this area and I also left two blanks with a
star as I do not have a significant other. The one are I consider myself to do well in is spending
time with people I like. The area that I do not do often is calling or writing long-distance friends
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or family. The other areas I tend to do sometimes or consider to be okay. These include, having
stimulating conversations, meeting new people, asking others for help when needed, doing
enjoyable activities with others, keeping in touch with old friends, and my overall social selfcare.
As I move forward in this program and future as a counselor, I recognize that strong social
support is essential both personally and professionally.
Spiritual Self-Care
Spiritual self-care was another area that ranked lower than I care to admit, although it
did not come as a surprise. The two areas I recognized that I do well in is acting in accordance to
my morals and values as well as appreciate impactful art. The area that I have not done well in
this current season of life is regular prayer, as much as I hate to admit. The remaining areas I do
okay in, which include spending time in nature, meditating, recognizing the things that give
meaning to my life, setting aside time for thought and reflection, participating in a cause that is
important to me, and my overall spiritual self-care. This course has helped me recognize that
spiritual selfcare can look different in different seasons of life, but I must set aside time and
space for more disciplines and spiritual practices.
Professional Self-Care
Lastly, I scored a total of 27 in the category of professional self-care. Things I do often are
improving my professional skills, say “no” to excessive new responsibilities, and advocating for
myself, including pay, benefits, and other needs. Other things that I consider to do well or often
are, take on projects that are interesting or rewarding, learn new things that are related to my
profession, make time to talk and build relationships with colleagues, take breaks during work,
maintain balance between my professional and personal life, keep a comfortable workspace
that allows me to be successful, and my overall professional self-care. Moving forward, I plan to
intentionally schedule more non-work-related activities to maintain a better personal-
professional balance.
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Personal Reflection
As I reflect over the past seven weeks, I am surprised by the amount of knowledge and
skills I have learned. Coming into this course, I had little knowledge about crises and how to help
those in crisis, and I am surprised by the complexity yet very practical steps to care for those in
crisis. I had a difficult time engaging with the content initially as I had experienced a death in the
family related to suicide during the first week of the course. The material and assignments
seemed overwhelming, and I realized early in the course that my self-care routine and habits
lacked consistency and structure. As difficult as it was to formulate a suicide intervention plan
towards the beginning of the course, it was one of the assignments I enjoyed and learned the
most from. Another topic I found interesting was the neurobiology of crisis. I am blown away by
the intricacies creation and the way God created the brain to alert the body
during times and moments outside of His original design for humanity. Something I struggled
with was writing SMART goals, but because of the consistency and frequency in writing them, it
became a more natural and easier task to do by the end of the course. Throughout my time
here at Liberty, I have rarely put faces to the assignments and information I am learning, but this
class forced me to do so. Completing the Benchmark Crisis Intervention Plan Assignment over
the Texas Hill Country floods was a very sobering assignment where suddenly I became
connected to dozens of faces with names and a story. I was not emotionally prepared for this
nor ready to wrestle with God over why these tragedies occur.
I am always surprised by the biases I carry into each course, and I am constantly
reminded how critical it is to continuously work through and be aware of those biases.
Specifically in this course, my belief that all trauma is the same and has the same affects was
challenged. I would love to learn more about children in crises, the different and most
prominent crises during adolescence, and practical steps and intervention plans to help that
specific population.
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This class, as mentioned earlier, highlighted the need for better self-care in several
categories. I need to be better at setting boundaries within my personal and work life to create
more space for rest and reflection. I am learning that to fully show up to places and for people
that God has called me to, I must first show up for myself with intention and kindness. Creating
better routines and schedules now will help prepare and equip me to be a better counselor in
the future.
Treatment Plan
Problem 1 (mental): I have been experiencing anxiety around my identity as it is difficult for
me to recognize my own strengths and achievements.
Goal 1: I will reduce the overall level, frequency, and intensity of
anxiety symptoms as measured by the GAD-7 by 85% and increase feelings of
self-worth, as measured by the Rosenberg’s Self-Esteem Scale by the end of week
8.
Objective 1: I will write down at least 1 anxious thought surrounding
identify or self-worth and find Biblical scripture to counteract that anxious thought or speak
truth about my identity per day by the end of week 4. Problem 2 (physical): I have been
having difficulty sleeping due to racing mind and restlessness.
Goal 1: I will improve overall sleep and get 7-8 hours of sleep per night at least 4
nights per week by the end of week 4.
Objective 1: I will implement a nightly routine that includes at least one
new discipline to improve overall sleep quality by the end of week 1. Problem 3
(emotional): I have been numbing out on social media and have a difficult time getting away
from distractions to process emotions.
Goal 1: I will reduce time spent on social media and other apps, such as email,
shopping, and entertainment, by at least 50% based off my average screen time, by the end
of week 6 and replace it with 20 minutes of daily journaling/prayer/meditation.
WELLNESS PLAN 6
Objective 1: I will limit screen time to 20 minutes per day across all social
media platforms and set downtime on my phone to reduce average
screentime in order to increase space for emotional reflection.
Problem 4 (social): I have difficulty making new friends and engaging with them socially.
Goal 1: I will meet one new friend and improve my social connections by
attending at least weekly social outings by the end of week 3.
Objective 1: I will identify at least 3 social outings/groups and attend 1 by
the end of week 1.
Problem 5 (spiritual): I have been feeling disconnected from God and have avoided
spending time in prayer due to feelings of shame.
Goal 1: I will increase spiritual disciplines by incorporating 1 spiritual practice at
least 2 times per day at least 5 times per week by the end of week 6 with the goal of
integrating spirituality (prayer) into everyday life.
Objective 1: I will choose at least one spiritual practice, such as prayer, to
practice daily by the end of week 2.
