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What is a Wellness Toolbox, and how can I get one?

Writer's picture: Alexxis RoseAlexxis Rose


A Wellness Toolbox is a set of things that aids in your quality of health. It's available to those who are open-minded to a lifestyle change. Anyone can have a wellness toolbox, but you must develop it independently. If creating your wellness toolbox makes you feel uneasy, then worry not. You can always ask for guidance from a friend, someone you trust, or even a peer support specialist to find out what helps. You'll have to spend some time with yourself to be able to identify those things. Start noticing the good things you do throughout your day and create a list. If you find it helpful, throw it in the toolbox. Start with what you must do, like eating healthier and drinking more water. Here you can refer to SAMHSA's eight dimensions of health to help with this list. Then move on to the things you like to do, like playing music, watching tv, or being creative. You can also list things you want to do, like learning a new skill or taking vitamins. Write down everything, from really easy tasks to things that may require extra effort. Your wellness toolbox works best for you if you create a daily maintenance plan and organize your entries into four categories; Daily List, Reminder list, Feeling Well, and My Dreams and Goals.





Daily List

A daily list is a list of things you must do to maintain your wellness. Writing these things down and reminding yourself daily is important to developing healthy habits. Your list may include; hygiene, eating, breathing, and physical activity. When you start to feel out of sorts, you can look back at your list and see what you haven't done. Tracing back your day and seeing what you did not do can help find the root of your problem. Give yourself grace, do not put a lot on your plate. It's ok if your list is not long. Just add relax to it and enjoy the rest of your day. Remember, these are things you must do and not the things you choose to do.


Reminder List

A reminder list is a list of things you may need to do occasionally to maintain your wellness. With this list, you'll ask yourself, "Do I Need To? Do I need to buy groceries? Do I need to plan something fun? Do I need to make an appointment with my doctor? Do I need to spend time with friends? You need to do these things sometimes, so don't stress too much about this. To avoid a lot of stress, check this list daily to ensure they get done.


Feeling Well

This is the moment when you sit down and spend time with yourself. Initially, this will feel uncomfortable, but if you stay with yourself and commit, you will start to enjoy the process. A feeling well list is a list of words that describe yourself when you are feeling good. If you can't remember or don't know, describe how you would like to feel. Don't make this hard on yourself. Start with the word good, move on to happy, and let your mind take over. Trust in your abilities to discover yourself.


My Dreams and Goals

What do you want for yourself? Where do you see yourself? Here you list strongly desired goals and or purposes. No matter how far-fetched the goals are, please write it down and understand it's accomplishable. It doesn't have to be organized or have a structure of any sort. This is the moment to think as far outside the box as your mind allows. This is where you start exposing yourself to your desires, faith, and autosuggestion's power. Remembering your goals and dreams is helpful; you

will always have something to look forward to accomplishing.


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