E L L N E S S W E L L N E S S
P A S S P O R T
Created by the:
Athabasca University Students' Union
DATE OF ISSUE
DEPARTMENT OF COMMUNITY AND WELLNESS ISSUED BY
PROGRAM OF STUDY
FIRST NAME
SURNAME
AUSU
CODE OF ISSUING
PASSPORT NO. AU 012345678
Passport Details 3 3
BASICS
Journey through the eight dimensions of wellness as you complete tasks that will help you achieve feelings of balance, enhance your connection to others, and ensure you are ready to meet life’s challenges.
Every time you complete a challenge within each journey, place a checkmark or date next to the challenge and also place a date into one of the wellness stamps on the page date next to it. The stamps represent the achievements you have made within your wellness journey.
SIGN - UP
Register at any time throughout the year. Let us know that you are participating by sending an email to vpcw@ausu.org or ausu@ausu.org.
TRIPS
Please choose a minimum of three activity challenges within each Wellness Journey. There are eight wellness journeys in total.
PRIZES
Participating in the Wellness Passport makes you eligible for prize giveaways occurring every quarter (January, April, July, and October).
COST
Completely free; just a little effort to join,
Why Friendships Are Important For Health
Social Wellness Journey
Social wellness refers to developing a sense of connection, belonging, and a well-developed support system. Social wellbeing is the ability to build and maintain healthy relationships and have meaningful, authentic interactions with others. Journey Activities (must complete a minimum of three)
Connect with another student (FaceBook, AUSU App, Nearpeer).
1. Volunteer for a local charity group. 2. Connect with a friend or family member that you haven’t spoken to recently. 3. Go to a show, movie, or concert with a friend. 4. Attend an AUSUNights Event. 5. Attend a cultural celebration. 6. Share a meal with a friend. 7. Other: ________________________ 8. Completed
Social Wellness: Overall Health SOCIAL WELLNESS
The Benefits of Spiritual Wellness
Spiritual Wellness Journey
Spiritual wellness is being connected to something greater than yourself and having a set of values, principles, morals and beliefs that provide a sense of purpose and meaning to life, then using those principles to guide your actions. It may or may not be connected to religion. Spiritual wellness has the power and capability to make our decisions and choices easier, ground us during periods of change and give us the resiliency to survive with grace and inner peace in the face of adversity.
Journey Activities (must complete a minimum of three)
Go for a mindful walk in nature
1. Attend a yoga class 2. Follow a guided meditation 3. Attend a place of worship 4. Start a journal for selfreflection 5. Read a book related to spirituality 6. Practise three random acts of kindness 7. Other: _______________________ 8.
Completed
Guided Meditation for Body, Spirit, and Mind
SPIRITUAL WELLNESS
Emotional Wellness Journey
Mental Health Resources
Emotional wellness is an awareness, understanding and acceptance of our feelings, and our ability to manage effectively through challenges and change. If you practice developing and improving your emotional wellness, you can improve your mental and physical health as well as your ability to weather the circumstances of your life and work effectively toward achieving your goals.
Journey Activities (must complete a minimum of three)
Try a new hobby or engage in your favourite hobby
1. Get 7-9 hours of sleep per night for one week 2. Create something and gift it to someone 3. Give up one bad habit 4. Write a list of 10 things that you love about yourself 5. Start a gratitude journal and write 3 things that you’re thankful for every day for one week 6. Take time to unplug from technology 7. Other: _______________________ 8.
EMOTIONAL WELLNESS
Physical Wellness Toolkit
Physical Wellness
Journey
Physical wellbeing is the ability to maintain a healthy quality of life that allows us to get the most out of our daily activities without undue fatigue or physical stress. It includes taking care of our bodies and recognizing that our daily habits and behaviours have a significant impact on our overall health, wellbeing and quality of life.
Journey Activities (must complete a minimum of three)
1. Get 10,000 steps three times per week for one month
Drink 8 glasses of water per day for one month
2. Take a multivitamin daily
3. Stretch for 10 minutes every day for one month
4. Cook a healthy meal with 3 servings of fruits/vegetables once a week
5. Try a Non Sleep Deep Rest Meditation (found in the additional resources doc) 6. Get 150 minutes of exercise per week for one month 7. Other: ________________ 8.
Increasing Physical Activity: Working Towards Wellbeing
PHYSICAL WELLNESS
Intellectual Wellness
Intellectual Wellness Journey
Intellectual wellness recognizes creative abilities and encourages us to find ways to expand our knowledge and skills. It consists of critical thinking, stimulating curiosity, problem solving, reflection, self-knowledge, and creativity. It also allows us to recognize biases, patterns of thinking, and to manage our internal dialogue.
Journey Activities (must complete a minimum of three)
1. Do a crossword, word search, or other puzzle
Read a new book or listen to an e-book
2. Visit a museum or cultural centre
3. Learn how to say 10 words in a new language
4. Create flashcards for one of your courses 5. Watch a documentary or docuseries 6. Learn something new on Coursera or a similar platform 7. Other: ____________ 8.
What is Intellectual Health?
INTELLECTUAL WELLNESS
Occupational Wellness
Journey
Occupational wellness inspires us to will gain personal satisfaction and find enrichment in our work. Your attitude about work is a crucial influence for occupational development. Occupational wellness allows you to explore various career options and encourages you to pursue the opportunities you enjoy the most. This dimension of wellness recognizes the importance of satisfaction, enrichment and meaning through work.
Environmental Wellness Toolkit
Environmental Wellness
Journey
The core principle of environmental wellness is respect— respect for all nature and all species living in it. When you become environmentally aware, you will be able to realize how your daily habits affect your home life as well as your work life. Improving environmental wellness is simple and results in a more balanced lifestyle.
Journey Activities (must complete a minimum of three) Reduce clutter in your home and donate unused items
1. Grow a plant (or two!)
2. Walk or ride your bike somewhere instead of driving 3. Swap your cleaning products for non-toxic ones 4. Use reusable containers and water bottles 5. Find time to get outside 6. Pick up 20 pieces of trash outside 7. Other: _______________ 8.
Financial Wellness
Journey
Financial Wellness involves satisfaction with current and future financial situations. Creating a budget, investing, and saving for retirement are important skills to have in order to be finically responsible. Learning how to maximize your financial wellness at any stage in life will help you feel prepared to handle potentially stressful financial situations in the future.
Journey Activities (must complete a minimum of three) Track your spending habits for one month 1. Create an emergency fund and contribute to it monthly 2. Explore savings programs
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