Roadmap to Well-being
Roadmap to Well-being
The path to achieving well-being is an ongoing journey, and each person has a unique path. We created this roadmap to help individuals navigate through the twists and turns they encounter along the road of life.
Getting Ready
Preparing for the journey is critically important. It involves being adequately trained, identifying alternative routes, recognizing potential obstacles, pinpointing needed rest spots, and having the proper gear to handle the unexpected.
Training Resources
Mental health exercises can strengthen the skills that build confidence, stamina, and endurance for this lifelong journey. For example, being overly tired clouds the decision-making process and slows reactions, both of which can impact the outcome of your journey. We invite you to explore these training resources to help you embark on your well-being journey:
Mental Health Literacy Scale - The mental health literacy scale (MHLS) is a scale-based measure of mental health literacy. Mental health literacy enables people to make informed decisions about their mental health and facilitates early intervention and appropriate treatment.
Self-Compassion Tool - Download a set of three self-compassion tools. Self-compassion involves treating the self with care and concern when considering personal inadequacies, mistakes, and challenging life situations.
Toolbox - Discover a Toolbox of mental health literacy information, research, education and resources
Pre-journey Checklist
Ask yourself:
What is the weather forecast? In other words, check in with yourself and your feelings.
Where are you? Where are you trying to go?
What are your goals?
Are there any hazards ahead? Is there a potentially stressful situation ahead of you?
Free Screening Resources
Online screening is one of the quickest and easiest ways to determine whether you are experiencing symptoms of a mental health condition. Learn how online mental health testing and assessments can help you.
Take a free online mental health test. After your mental health test, you will see information, resources, and tools to help you understand and improve your mental health.
Health Central has a series of quizzes to test your knowledge of mental health, learn your risk, and more.
YOUR ROADMAP | navigating your journey
As you navigate the path to wellness, the right tools are needed to stay on track and handle the unexpected.
Tips and Tools
Personal Mind Plan tool - Improve and maintain your mental health with a simple mental health quiz that generates a personalized plan based on the information you provide.
The Self-Care Wheel is a powerful tool to identify actions and steps to help you find balance and ultimately lead you to a destination of wellbeing. Don’t forget to pack your basic self-care tools:
Daily self-reflection - prioritize daily, uninterrupted thinking sessions
Journaling - quick daily writing sessions if you express yourself best through the written word
Meditation - work on the skills of becoming aware of your emotions, checking in, and letting go
Glossary of terms - A map key or legend is an essential part of the road map. Understanding what the symbols mean on your personal roadmap will help you plan the best route.
You made it!
A sense of well-being is a worthy destination — good mental health, high life satisfaction, a sense of meaning or purpose, and the ability to manage stress are the goals. However, well-being is not a static place. It is a state of equilibrium or balance that can be affected by life events or challenges. It is important to recognize that well-being fluctuates.
Keeping you on target
The following free resources are available from the National Institute of Health to keep you on target. For other wellness topics, please visit https://www.nih.gov/health-information/your-healthiest-self-wellness-toolkits.
Build resilience - People who are emotionally well have fewer negative emotions and are able to bounce back from difficulties faster. This quality is called resilience. Learning healthy ways to cope and how to draw from resources in your community can help you build resilience.
Reduce stress - Everyone feels stressed from time to time. But if stress lasts a long time—a condition known as chronic stress—those “high alert” changes become harmful rather than helpful. Learning healthy ways to cope with stress can also boost your resilience.
Get quality sleep - Sleep is vital to your well-being. When you’re tired, you can’t function at your best. Sleep helps you think more clearly, have quicker reflexes and focus better. Take steps to make sure you regularly get a good night’s sleep.
Strengthen social connections - Scientists are finding that our links to others can have powerful effects on our health—both emotionally and physically. Whether with romantic partners, family, friends, neighbors, or others, social connections can influence our biology and well-being.
Cope with loss - Although the death of a loved one can feel overwhelming, most people can make it through the grieving process with the support of family and friends. Learn healthy ways to help you through difficult times.
Be mindful - The concept of mindfulness is being aware of what’s happening in the present—of all that’s going on inside and all that’s happening around you. It means not living your life on “autopilot.” Becoming a more mindful person requires commitment and practice. Here are some tips to help you get started.
Checking-in
Checking in with yourself is a simple habit that can have a significant impact in helping you maintain mental and emotional well-being. Asking yourself questions to reflect your current state of mind is a simple way to check on your mental health.
How am I doing?
How am I feeling right now?
What's been worrying me lately?
What does my body need at this moment?
The World Health Organization Five Well-Being Index (WHO-5) is a short self-reported measure of current mental wellbeing.
The importance of adherence
Therapeutic adherence lies at the core of mental health care. Non-adherence can lead to a worsening of symptoms, reduced quality of life, and increased risk of relapse or recurrence of mental health issues.
Adhere to prescribed medications
Understanding prescribe therapies
Patient Education
Local drug monograph
Manage potential side effects
Understand potential drug/drug or drug/food interactions
Create a Mental Health Team (Doctor - Family - Pharmacist - Patient)
Local hotlines
Referral services