True mental wellness is way more than just feeling OK emotionally, it’s about creating balance across multiple areas of your life. The wellness wheel is a simple and powerful tool that breaks down mental wellbeing into eight key categories, each playing a major role in how we feel, think, and function daily. When one area is neglected, it can throw everything off balance. But when all eight are nurtured… That’s where real mental resilience and happiness thrive.

Let’s dive into the eight types of mental wellbeing, why they matter, and how you can strengthen each one.

1. Emotional wellness

Emotional wellness is all about understanding, managing, and expressing emotions in a healthy way. It doesn’t mean you have to feel happy all the time, it means you’re able to navigate the ups and downs of life without feeling completely and consistently overwhelmed.

How to improve it:

• Practice self awareness by checking in with your emotions regularly. Pay attention to how different situations make you feel and why. If you’re feeling off, take a moment to ask yourself what’s really going on instead of just pushing through. Even something as simple as naming your emotions can help you feel more in control. 

• Use healthy coping mechanisms like deep breathing, progressive muscle relaxation, or creative outlets like art or music. These aren’t just nice things to do, they’re scientifically proven to help regulate your nervous system and bring your body back to a calmer state.

• Learn to set emotional boundaries to protect your mental space. If certain conversations, people, or activities drain you, take a step back. Saying “no” isn’t selfish, it’s an essential skill for protecting your peace.

• Seek support when needed. Talking to a therapist, journaling your thoughts, or simply calling a trusted friend can help process emotions in a way that prevents them from building up into stress or anxiety.

2. Physical wellness

Your body and mind are deeply connected. When one suffers, the other does too. Physical wellness isn’t only about hitting the gym, it’s about taking care of your body in ways that support your mental health.

How to improve it:

• Get enough sleep. A lack of sleep increases stress hormones, messes with memory, and makes emotional regulation harder. Try setting a consistent bedtime and avoiding screens before bed to improve sleep quality.

• Fuel your body with nutrient rich foods. The food you eat directly affects your mood, energy levels, and brain function. Focus on whole, nutrient dense meals with lean proteins, healthy fats, and lots of greens.

• Move your body in a way that feels good. Exercise isn’t just for physical health, it releases endorphins that boost your mood and reduce stress. It could be a long walk, yoga, or weightlifting, movement is a natural antidepressant.

• Stay hydrated. Even mild dehydration can cause fatigue, headaches, and irritability. Keep a water bottle nearby and sip throughout the day to keep your body and mind running smoothly. Try a hydration aid like Matcha Aid to level up your water intake. 

3. Intellectual wellness

Your brain thrives on stimulation. Intellectual wellness is about challenging your mind, staying curious, and continuing to grow and learn.

How to improve it:

• Read daily. Reading is like a workout for your brain. Even just 10 minutes a day keeps your mind engaged, improves focus, and can reduce stress.

• Engage in thought provoking discussions. Surround yourself with people who challenge your thinking. Whether it’s a book club, a deep conversation with a friend, or listening to a podcast that introduces new perspectives, staying curious keeps your brain sharp.

• Try something creative. Creativity isn’t just for artists. Everyone can benefit from creative expression. Painting, writing, photography, or even learning a new instrument can help develop problem solving skills and mental flexibility.

• Challenge yourself with puzzles or brain games. Activities like Sudoku, chess, or memory games improve cognitive function and help maintain brain health as you age. 

4. Social wellness

Humans are wired for connection. Social wellness is about building and maintaining positive relationships that support and uplift you.

How to improve it:

• Prioritize face-to-face time. Human connection is more powerful in person. Make an effort to spend real, quality time with friends, family, or coworkers.

• Set boundaries with toxic relationships. Not everyone deserves unlimited access to your time and energy. If someone constantly drains you, take a step back.

• Join a community group or club. Whether it’s a local sports league, volunteering, or a hobby based group, being part of a community fosters a sense of belonging and can prevent feelings of loneliness.

• Reach out first. If you’ve been feeling isolated, don’t wait for others to reach out, send the first message, schedule a matcha date, or check in with someone you miss.

5. Spiritual wellness

This isn’t necessarily about religion, it’s about finding meaning, purpose, and a sense of peace in life. Spiritual wellness looks different for everyone but it’s about connecting with something greater than yourself.

How to improve it:

• Spend time in nature. Being outdoors has been shown to reduce stress, lower blood pressure, and improve mood. Take your lunch break outside, walk or bike to work or stop and take in nature for an extra few minutes when you get the mail.

• Practice mindfulness or meditation. These techniques help clear mental clutter, reduce anxiety, and create a stronger sense of inner calm.

• Engage in activities that give your life meaning. Whether it’s volunteering, journaling, or simply taking time to reflect on your values, finding what truly matters to you helps build spiritual wellness.

6. Occupational wellness

Work takes up a huge part of life, so it’s no surprise that your job can impact your mental wellbeing. Occupational wellness is about finding fulfillment and balance in your professional life, whether that’s through career growth, work life balance, or simply enjoying what you do.

How to improve it:

• Set boundaries with work hours and avoid burnout. If you find yourself working late every night, set hard stop times and create work life separation. It’s not reasonable for anyone to expect you to work non stop hours with no time for yourself. 

• Find purpose in your work. Even if you don’t love every aspect of your job, look for small ways to make it fulfilling. Whether that’s mentoring someone, learning new skills, or making a positive impact in your field.

7. Environmental wellness

Your surroundings play a huge role in how you feel mentally. Environmental wellness is about creating spaces (physically and emotionally) that support peace and wellbeing.

How to improve it:

• Declutter your space. A cluttered physical environment leads to mental clutter. Start small and clean your desk, organize a drawer, or tidy up your living space.

• Spend time outside. Fresh air and sunlight boost serotonin levels and improve mental clarity.

• Create joy. Small changes in your environment like lighting a candle, dimming overhead lights, adding art to the wall or inviting a friend over who makes you smile can make a big difference in the way you feel. 

8. Financial wellness

Money stress is one of the biggest mental health triggers. Financial wellness doesn’t mean being rich, it means having control over your financial situation so it doesn’t control you.

How to improve it:

• Create a budget and stick to it. Knowing where your money is going reduces financial anxiety.

• Start an emergency fund. Even small savings can create a sense of security and prevent stress when unexpected expenses pop up.

• Educate yourself on basic financial literacy to feel more empowered.

The bottom line

Mental wellness isn’t just about one thing, it’s a combination of emotional, physical, intellectual, and social health. If one of these eight types feels out of balance, don’t panic! Start small, pick one area to work on, and gradually create a more well rounded and resilient mental health foundation. Your body and brain will thank you. 

Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered as medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.

Resources:

Compass Health. (n.d.). Highlighting the 8 dimensions of wellness. Retrieved from https://www.compasshealth.org/highlighting-the-8-dimensions-of-wellness/

New Jersey Department of Human Services. (n.d.). Wellness in eight dimensions. Retrieved from https://www.nj.gov/humanservices/dmhas/resources/mental/CSP_Wellness_8_Dimensions.pdf

Substance Abuse and Mental Health Services Administration. (2016). Learn the eight dimensions of wellness poster. Retrieved from https://library.samhsa.gov/product/learn-eight-dimensions-wellness-poster/sma16-4953

Colorado State University Pueblo. (n.d.). 8 dimensions of well-being. Colorado State University Pueblo Health Education and Prevention. Retrieved from https://www.csupueblo.edu/health-education-and-prevention/8-dimension-of-well-being.html