1. In what ways have your domain scores changed over the semester?

Discuss domains that

went up, and those that went down, and reasons why you think these changes may have

occurred.

My scores went up in several areas, like social, occupational, spiritual, physical,

emotional, and environmental wellness. I feel more socially connected and emotionally balanced

because I’ve started finding new ways to handle and express my emotions, like using audio

diaries instead of writing things down. This made it easier for me to work through my feelings

without feeling awkward about journaling. My family, who are very open-minded, have also

played a big role in this improvement. They’ve established a trust where I can talk to them about

anything without feeling judged, and this dynamic goes both ways. Similarly, my friends have

created a space where I’ve never felt like I couldn’t come to them for support. When I’m not

with my family and friends, the campus environment is always incredibly welcoming. The

university frequently hosts fairs and events that encourage socializing, from student

organizations and cultural festivals to casual interactions, like waiting at the bus stop. With so

many activities happening and such a friendly atmosphere, I often find myself meeting and

talking to new people. All of this has significantly enhanced my social wellness, as supported by

research that highlights the role of social networks and frequent positive interactions in building

psychological resilience and emotional well-being (Dunks & Lauzon, 2025, Chapter 2 ).

In terms of physical wellness, sleeping earlier has really boosted my energy and focus.

My class timings allow me to sleep in, and I use weekends to catch up on rest. I also recently

completed my yearly dental and full-body checkups, which felt like a proactive step in taking

care of my health. Additionally, as the semester progressed, I became more acclimated to its

demands, which reduced stress and gave me more time to prioritize self-care. This aligns with
research showing that sufficient sleep and regular health checkups not only improve physical

health but also support mental and emotional well-being by reducing fatigue and stress (Dunks &

Lauzon, 2025, Chapter 4 )

Environmentally, I’ve made a big effort to use reusable items, which feels great because

I’m reducing waste and supporting sustainability. Beyond individual actions, being part of a

campus that emphasizes sustainability motivated me to continue these practices. This highlights

how external influences, like community programs, can positively affect environmental wellness

by reinforcing personal actions (Dunks & Lauzon, 2025, Chapter 16)

The one area that hasn’t improved much is intellectual wellness. While I’ve been using

Deepstash to read books efficiently, I haven’t been able to keep up with current events as much

as I’d like. This is largely because I’ve had a lot of work this semester, and balancing academic

responsibilities with staying informed has been challenging. Intellectual wellness involves

staying mentally stimulated and engaged with the world (Dunks & Lauzon, 2025, Chapter 1), but

my workload has limited my ability to focus on external topics. Moving forward, I aim to carve

out specific time to stay updated on current events and expand my intellectual engagement,

which will also enhance my overall awareness and social connections.

2. What strategies did you adopt over the course of the semester to support your health and

wellness? Did you find these helpful?

To tackle procrastination, I set up a semester-long to-do list and have weekly check-ins. This

system allows me to adjust my priorities as needed and complete assignments on time, or early.

The weekly adjustments are super helpful, as they prevent me from feeling overwhelmed by the

semester’s workload. I also found my spot that helps me concentrate: the university center’s

sofas with tables, where I can focus without distractions. My “phone jail” technique; putting my

phone on silent and hiding it away, has been effective, helping me resist social media when I

need to concentrate.

For stress management, I started drinking bubble tea a couple of times a week, which

feels like a small treat that helps me unwind. I also created different playlists for various

situations: study sessions, relaxing, fun, or even walks. Having these playlists lets me quickly set

the right mood and manage stress through music, but I’d like to eventually find healthier ways to

de-stress that don’t involve sugary drinks.

Emotional wellness was another big focus for me. Instead of keeping a written diary, I

switched to audio diaries, which I find more engaging. Talking about my feelings out loud feels

natural and helps me work through emotions. I’m also having more open conversations with

friends and family, which has made a huge difference in handling emotions in a healthy way.

In terms of physical wellness, while I haven’t joined a gym (it feels like too much of a

commitment during the school year), my everyday routines keep me active. Walking across

campus and going on walks with friends helps me stay physically engaged. Every weekend, I

also practice Bharatanatyam, and recently, I joined a dance group for the Diwali Party hosted by
the Indian Student Association. Their weekly practice keeps me moving and lets me connect

with others.

For spiritual wellness, I’ve tried to meditate before bed, though I haven’t been totally

consistent but I do it most days. When I do it, I feel more grounded and clear-headed. It’s a

routine I’m still working on, but I see the benefits and want to make it a regular practice.

For environmental wellness, I signed up for the reusables program, and whenever I

purchase a drink, I opt for a reusable bottle instead of the paper cups they provide. This small

change has made me more conscious of the waste I produce and has encouraged me to seek out

other sustainable practices, like carrying a reusable bag and using metal straws. I’ve also started

paying more attention to recycling properly and avoiding single-use plastics whenever possible.

These strategies have not only helped me reduce my ecological footprint but have also given me

a sense of responsibility and fulfillment, knowing I’m contributing to sustainability. I found these

practices incredibly helpful in aligning my daily habits with my values, making environmental

wellness an integral part of my lifestyle.

3. What content did you learn that shifted the way you think about health and wellness?

What is the single most helpful or important thing you learned?

One of the biggest things I learned was the importance of having systems rather than

relying on willpower alone. Instead of waiting until I “feel like” working, I’ve set up structures

like my semester-long to-do list with weekly check-ins. This system lets me approach work in

manageable steps, motivates me to work, and stay ahead of deadlines, which reduces stress and

keeps me organized. This approach aligns with the concept of occupational wellness, which

emphasizes setting clear goals and creating systems to manage work-life balance effectively.

Research supports that systems-based approaches can improve productivity and reduce burnout,

fostering both personal and professional well-being (Dunks & Lauzon, 2025, Chapter 3).

Another key takeaway was understanding the value of expressing emotions. Before, I

used to keep my feelings bottled up, but this semester, I learned to let them out through audio

diaries and open conversations. Talking about my emotions has really improved my mental

clarity, helped me process things better, and contributed to my social wellness by strengthening

connections with others. According to psychosocial health principles, emotional expression and

support networks are essential for maintaining mental clarity and reducing stress (Dunks &

Lauzon, 2025, Chapter 2). Expressing emotions is no longer just a reaction for me; it has become

an intentional part of my overall wellness strategy. I now see emotional expression as integral to

both emotional and social wellness, and I plan to continue using this approach.
4. What are your health and wellness goals going forward into the next semester? What

strategies will you implement to maximize your success?

Looking ahead, I have specific goals for each wellness area:

- Procrastination: I’ll keep using my semester-long to-do list and add monthly check-ins on

top of the weekly ones. This way, I can assess my long-term progress and stay organized

with a bigger picture in mind.

- Stress Management: I want to keep my bubble tea and music routine to manage stress but

also want to explore healthier stress-relief options. For example, I could try exercising or

include short breaks with music throughout study sessions to recharge without relying on

sugar.

- Emotional Wellness: Continuing with audio diaries is a priority because it’s been such an

effective way for me to process emotions. I also want to maintain the habit of talking with

friends and family regularly so that I always have support when I need it and maybe also

use the university resources like the university’s therapy.

- Physical Wellness: I’ll keep my sleep routine steady, as it’s made a big difference in my

energy. I also plan to add some basic bodyweight exercises I can do at home or outside,

so I can strengthen my body without committing to a gym membership. Additionally,

once the school year ends, I will sign myself up for a gym membership until the new

school year starts.

- Spiritual Wellness: My goal is to meditate five times a week to make it a more consistent

part of my routine. I’ve found that meditation helps with mental clarity, and regular
 practice could make it an even stronger part of my self-care. I wanna achieve this goal by

the end of this semester and continue it forward throughout my life.

- Intellectual Wellness: Besides continuing with Deepstash, I’ll try to follow a reliable

news source to keep up with current events directly. For instance, I will set up

notifications on my phone for current news. This should help me stay informed and

aware of what’s happening in the world without having to depend on secondhand

information from friends.

- Environmental wellness: Next semester my aim is to reduce my ecological footprint by

25% through sustainable habits like using reusable bottles and bags, avoiding single-use

plastics, and recycling properly. I will also attend at least one campus sustainability event

every 2 months. Using resources like the university’s reusables program and workshops,

I’ll stay informed and set reminders to carry reusable items daily. By evaluating my

progress at the semester’s end, I hope to strengthen my environmental wellness and

encourage others to adopt eco-friendly practices.

This semester has been a journey in building healthy habits and making small,

meaningful changes to my routines. I’ve learned a lot about what works for me and have set

goals that I believe are realistic and sustainable. By building on these strategies and staying

consistent, I’m excited to see even more progress in my wellness journey next semester.