The 7 Dimensions of Wellness

The 7 Dimensions of Wellness

Wellness is more than being free from illness and disease. It is the state of good mental, physical and emotional health. It is an active process of making choices toward a healthy and fulfilling life.

Wellness is more than being free from illness and disease. It is the state of good mental, physical and emotional health. It is an active process of making choices toward a healthy and fulfilling life.

At Soma Wellness, our mission is to empower everyone to take good care of themselves. Taking care of your health does not have to feel like a chore. That is why we bring you the best knowledge and insight so that you can do everything to feel your best.

What does it mean to practice wellness?

To practice wellness is to practice positive daily habits. Maintaining an optimal level of wellness is crucial to living a higher quality of life. It is important because everything that you feel creates your outer circumstances. Your wellbeing affects your actions and emotions. Life is an endless cycle of these factors in play.

What is an example of wellness?

Examples of wellness fall into physical, mental and spiritual categories. There are many elements that play a part in maintaining your wellbeing. Physical health and mental health are strongly connected. Here are some examples of things you can integrate into your daily life to maintain wellness:

Why is wellness important in our daily lives?

Wellness is important in our daily lives because it prevents illness and disease. When you integrate the 7 dimensions, you can ensure that you reduce levels of stress. Attaining good health each day requires small but consistent steps towards making healthy choices.

7 Dimensions

Your health is a multidimensional aspect that involves integrating many factors. There are 7 areas of life that must unite if one is to achieve a state of wellness. The 7 dimensions of wellness are:


The physical dimension gives rise to the need for physical activity. Physical development is about combining a healthy and balanced diet with exercise. Physical wellness means maintaining a healthy quality of life. When you are in a state of physical wellness, you can flow through each day with ease.

Physical wellness stems from feeling in good health. This then leads to the psychological benefits of being mentally healthy.

Here are some tools to align with the physical dimension:

  • Join a gym
  • Get quality sleep
  • Have a routine
  • Eat a balanced diet
  • Use alcohol in moderation
  • Avoid smoking


The emotional dimension is born from the ability to express emotions in a healthy way. Emotional wellness stems from self-love and self-acceptance. When you are in a state of emotional wellness, you can cope with stressful situations.

Emotional wellness also recognises that one takes responsibility for their own actions. It is far more empowering to become aware of your feelings and express them in healthy ways. When someone suppresses their emotions, they begin to feel disconnected from wellness.

Here are some tools to align with the emotional dimension:

  • Allow yourself to feel everything
  • Do not hold onto negativity – let it go
  • Develop a positive attitude
  • Seek support from others during difficult times
  • Channel your emotions through creative arts
  • Forgive yourself and others


The spiritual dimension gives rise to the importance of having a purpose in life. It is an appreciation for nature and all forces in the universe.

Spiritual health is born from attaining peace and harmony in your life. It is also an element of faith and hope, as well as living with an open mind. Spiritual health requires alignment with your values and belief systems.

Here are some tools to align with the spiritual dimension:

  • Spend time in nature
  • Meditate
  • Be present
  • Follow what lights you up
  • Be true to yourself 


The career dimension is born from satisfaction and enrichment in work. When you receive fulfilment from your career, you are in a state of occupational wellness. Your career wellness grows when you feel like you are contributing to a positive cause. When you utilise your skills, you attain a sense of achievement.

Here are some tools to align with the career dimension:

  • Create a vision board for your goals
  • Choose a career that you will enjoy
  • Learn new skills
  • Study to become a master within your field
  • Contribute to creating a better world to live in


The intellectual dimension is born from creativity and expanding knowledge. Intellectual wellness requires spending time upgrading the mind through mental activity. A steady rhythm of mental exercise is vital for mental health.

To be a problem solver and find solutions is to be in a state of intellectual health. When we can find solutions to our problems, we can also make healthy choices for other areas of life.

Here are some tools to align with the intellectual dimension:

  • Learn a new language
  • Take part in a new course
  • Be comfortable with taking on new challenges
  • Read more books
  • Write in a journal
  • Create art


The environmental dimension is born from caring for the earth. When we all protect the earth’s resources, we are in an environmental state of health. We are all responsible for the quality of water, air and land. We are also responsible for taking care of our homes and the community. When we make healthy choices, we protect ourselves and the planet.

Here are some tools to align with the environmental dimension:

  • Recycle plastic and other materials
  • Walk or cycle instead of driving
  • Volunteer in a project


Social wellness is born from the ability to connect with others. This includes relating with family, friends and even those we do not know. Social wellness requires understanding and compassion for others. We are social beings and need social activity to live in a state of health.

Here are some tools to align with the social dimension:

  • Bring positivity to your community
  • Support those who need your help
  • Taking part in team sports
  • Share your gifts with others
  • Spend time with family and friends
  • Create new relationships

Soma Medical Centre

Soma is in the heart of Gregory Hills, Sydney. It is a place where you can take care of your mind, body and soul. We have a range of services and solutions to help you thrive on your health journey.

Loved this article? We have more health and wellness topics for you. Check out 5 ways to improve your physical and mental health.



The key is to not give away your power to negativity. Energy flows where attention goes, so it is important to focus on the positive aspects of life. When we focus on the positive elements in life, we nourish our nervous system, as well as our minds.


We tend to pay more attention to negative emotions, experiences, and information than positive ones. This means we are more likely to remember criticism than a compliment.

Studies show that we are far more likely to form negative views over positive ones. For example, two pieces of important information come to you about a stranger. One piece of information is good, and one piece of information is bad. Studies show that we are likely to form a negative view rather than a positive one.

This could be because negativity is often related to survival instincts. When associated with negativity, the mind attempts to avoid things at all costs. In the aim to avoid something, one often creates judgement of others and in some cases, themselves.


The key is to not give away your power to negativity. Energy flows where attention goes, so it is important to focus on the positive aspects of life. When we focus on the positive elements in life, we nourish our nervous system, as well as our minds.


For the next 48 hours, focus on the abundant things in your life. As you do this you will start to shift your awareness from negative to positive.


If you have a series of unappealing tasks to do start with the most dreaded and leave the most pleasant until last.

If we see friends buying more or better stuff than us it can make us feel worse about our lives. Being caught up in this endless must-have cycle will never make us happier.

Think of the last big purchase you made. How long did it make you feel happy for? A few days? A week? We adapt and get used to things. Then we start taking them for granted and revert to our old unhappy selves.


In the next week, try to make a deliberate effort to compare yourselves with those who are worse off than you. Appreciate how lucky you are. Smile about the things that you are grateful for.


Happiness does not result from giving in to our natural desires. Our ability to control our impulses helps channel efforts to achieve goals.

Keeping track of expenditure prevents you from falling into debt. Improving your posture may stop you from developing back pain.

Keeping track of what you eat can help maintain a healthy weight. Showing up to 30 minutes of exercise a day can dramatically improve your life.

Try all these things and watch your health improve as you focus on all positive elements in your life. As you focus your energy proactively, watch your health and wellness improve.

Want to learn more about staying well? Check out 5 ways to improve your physical and mental health.


10 Small changes can add up to a big difference for improving your health and wellness quality


We have all had intentional moments to make sweeping lifestyle changes to improve our health and wellness: Quit smoking. Lose 20 pounds. Join a gym and start exercising every day.

We should always strive the best we can to meet our health goals. But better health does not always mean having to make huge leaps.

There are many small steps you can take that will help improve your health and quality of life. These are things you can incorporate into your routine, which are easy to maintain for the long haul. Even if you have only a few minutes to spare, you can use that time to improve your well-being.

Try incorporating the following activities and strategies into your day. When these simple steps become habits, they add up to a hugely positive effect on your health.

  1. Enjoy De-stressing

Experts recommend regular exercise, meditation and breathing techniques to reduce stress. There are many simple and enjoyable was such as listening to soothing music or reading a good book. Soaking in a hot tub or playing with your pet can help you relax too.

This is valuable advice you should take note of. It is valuable advice because prolonged stress can cause many health problems. Enjoying de-stressing reduces potential problems such as: 

  • Heart disease
  • High blood pressure
  • Anxiety
  • Depression
  • Ulcers
  • Irritable bowel syndrome
  • Migraines
  • Obesity

Feel like you are in a race against time? Do not let that stress you out. As with exercise, even brief periods of relaxation are beneficial.

Pablo Quintana suggests that spending 10 minutes doing something you enjoy can go a long way. This helps beat the stressors of everyday life. “Reading one chapter or taking your dog for a few laps around the block will help you feel calmer. Also refreshed and more energised,” he says.

If you cannot take a full break from whatever you are doing, try taking a few slow, deep breaths at that moment.

“When you slow down your breathing, it helps you to relax,” Quintana says. Relaxing releases body chemicals that relieve stress and may improve immune function.

Deep breathing can also lower your resting heart rate. Lower resting heart rates tend to improve physical condition than higher heart rates.

health and wellness

  1. Put Away the Salt

A saltshaker on the dining table makes it all too easy to consume excess salt. This can lead to high blood pressure. So put the shaker in a cabinet or pantry and bring it out only when you are cooking.

“It is also a good idea to taste your food before you salt it,” Quintana says. “You may find it doesn’t need it.”

You can also try spicing up your food with lemon or lime juice. Garlic, red pepper flakes, herbs or salt-free seasoning blends are great too. Stock your fridge and pantry with your favourite fresh and dried herbs. This way, you will always have them on hand to flavour your foods (health and wellness).

  1. Go to Bed Earlier

Most of us do not get the 7 or more hours of sleep that adults need, according to Quintana.

Over time, a shortage of shut-eye can raise your risk of a heart attack or stroke. Regardless of your age, weight, or exercise habits, it is important to get a quality amount of sleep.

“Going to bed even 15 minutes earlier every night helps if you’re sleep-deprived,” Quintana says. 

Set a regular sleep and wake schedule, and stick to it — even on days off.

  1. Have a Glass of Red Wine

Studies show that antioxidants found in red wine can protect some areas of health. This includes: 

  • Heart disease
  • Colon cancer
  • Anxiety
  • Depression 

Those who cannot consume alcohol for medical reasons should avoid this advice. But if not, then go ahead and enjoy that glass of merlot with your nightly meal — you can even toast to your good health.

Drink in moderation. Only a small amount of red wine has its health benefits. Excessive consumption can cause liver and kidney problems.

Health and wellness TodayWomen need to be careful about alcohol consumption. Women are at higher risk of liver problems than men. They are more likely to experience liver problems from smaller amounts of alcohol.

For a healthy man, two drinks a day is not likely to do harm. Yet women should limit themselves to one daily drink.

  1. Check Your Posture & Ergonomics (health and wellness)

Next time you are at your desk or on the phone, take a moment to think about your posture. Then straighten up your back, tuck in your stomach and put your feet flat on the floor with your legs uncrossed. “You’ll feel more relaxed right away,” Quintana says.

The few seconds this takes can help you avoid back pain. This is one of the most common health problems in the United States and a leading cause of disability.

If you work at a computer, then look at the ergonomics of your workstation. Improved posture and ergonomics contribute to the prevention of the following:

  • Back and neck strain
  • Carpal tunnel syndrome
  • Eyestrain
  • Other occupational injuries

“Make a few simple adjustments to raise your health and wellness. This includes:

  • Repositioning your computer
  • Switching to a chair that provides more back support
  • Taking regular breaks throughout the day to do stretching exercises

This creates a healthier and more comfortable workspace,” Quintana says.

  1. Do a Crossword Puzzle

Mentally challenging activities can have a protective effect on the brain. This includes reading, crossword puzzles, sudoku and chess.

Do not enjoy puzzles or games? Do not worry. There are other ways to maintain your brain health and wellness. Eat with your non-dominant hand. Walk a new route home from work. Connect with others.

  1. Weigh In

Maintaining a healthy weight can lower the risk of heart disease, stroke, and some types of cancer. But for women, there is another reason to keep pounds from piling on. “It decreases the risk of future pelvic floor disorders,” says Cheryl Wolfe, at Rush.

Pelvic floor disorders are more common in women who have delivered babies. Women who are overweight and have never given birth are at increased risk of urinary stress incontinence.

  1. Make a Few Dietary Substitutions

  • Swap white bread, rice, crackers, and pasta for healthier whole-grain versions.
  • Use skinless chicken and turkey in your recipes instead of skin-on. Also, use leaner cuts of other meats such as beef or pork.
  • Replace one sugary drink (soda, juice, etc.) each day with a large glass of water.
  • If you are hungry between meals, snack on a handful of almonds or cashews, or a piece of whole fruit. Carrot sticks dipped in hummus is great too. Do this rather than reaching for candy bars or potato chips.

Quintana recommends incorporating an extra serving of non-starchy vegetables into your daily diet to avoid to loose health and wellness.

Want a snack? Munch on a carrot instead of a cookie. Making dinner for your family? Serve broccoli or spinach as a side dish instead of mashed potatoes. Add green peas to your brown rice, or slices of red or yellow pepper to your sandwich.

It is no secret that vegetables — especially dark, leafy greens — are good for you. There is also another benefit to packing more veggies into your daily diet. They are rich in fibre and contain lots of water, so they will leave you full and satisfied without a lot of calories and fat.

There are plenty of great recipes in cookbooks and online. Our recipe library provides tasty and healthy veggie dishes to boost your health and wellness.

  1. Take the Stairs

The next time you are going to a higher floor, bypass the elevator and climb the stairs instead. You will get your blood pumping, exercise your lungs, and work the muscles in your lower body.

“It’s a great way to add physical activity to your day without having to block out time to exercise,” Quintana says. “I tell my patients to try to walk 10,000 steps each day. Taking the stairs is great exercise and counts toward that total.”

All these small steps can add up your health and wellness.

  1. Stretch It Out

“Stretching your muscles helps you to avoid injuries. It also enables you to stay limber and move freely as you age,” Quintana says.
Take a few minutes to stretch out before and after you exercise. If you are not working out that day, take a few stretch breaks. Find a quiet space in the office where you are not feeling disturbed by others.
On the go? Look for natural opportunities in your daily routine to stretch. This includes getting out of your car or reaching for items on a high shelf at the store. Also, keep in mind a good gym in Sydney

Stretching right before bed can also help you relieve tension and help you to sink into a restful sleep. Balance exercises like tai chi help reduce your risk of dangerous falls and improve your health and wellness quality.