Finding Balance in an Unbalanced World: How to Check in With Your Whole Self

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Some days it feels like life is running you instead of you running life. Work pulls one way, family pulls another, and your body and emotions are left somewhere in between wondering, “When do I catch my breath?”

You’re not alone. We live in a world that’s noisy, busy, and—let’s be honest—often unbalanced. That’s why I want to talk about something that sounds simple but is deeply powerful: checking in with your whole self. Not just your mental health, not just your physical health, but your whole wellness—because you are more than one part of you.

Why “Whole Person” Wellness?

In therapy, I see this all the time: a client comes in because they feel anxious or overwhelmed. They want the anxiety gone (which makes sense), but what we uncover is that their anxiety is connected to a dozen things: lack of sleep, relationship stress, feeling disconnected from what gives them meaning, or simply not having any downtime to breathe.

This is where the eight dimensions of wellness come in. It’s an approach to health that looks at more than symptoms. It’s about balance—physical, emotional, social, spiritual, occupational, financial, intellectual, and environmental wellness.

When we check in with each dimension, we start to see where we’re thriving and where we might need extra care.

A Quick Whole-Self Check-In

Here’s a simple framework I like to use with clients (and in my own life). Take 5–10 minutes to ask yourself:

1. Physical Wellness

  • How does my body feel today?

  • Have I nourished it with food, water, and movement?

  • Did I get enough rest?

2. Emotional Wellness

  • What am I feeling right now (and what might be under that feeling)?

  • Have I expressed how I feel to someone safe?

  • Do I need compassion for myself today?

3. Social Wellness

  • Have I connected with someone I care about?

  • Am I feeling supported, or am I isolating?

4. Spiritual Wellness (however you define it)

  • Have I spent time with what gives me meaning—nature, prayer, meditation, ritual, or just quiet reflection?

5. Occupational Wellness

  • How do I feel about how I spend my day—work, caregiving, volunteering?

  • Is there balance between giving and resting?

6. Financial Wellness

  • Am I managing money in a way that supports my stress and goals?

  • Is there one small financial stress I can take action on today?

7. Intellectual Wellness

  • Have I done something today that engaged my mind—a new idea, a book, or even a meaningful conversation?

8. Environmental Wellness

  • How does my space feel—cluttered, calm, safe?

  • Is there one small change I can make to create comfort?

You don’t have to do a deep dive every single day, but even asking one question per area once a week can reveal patterns you might otherwise miss.

Why This Matters (And Why It’s Hard)

I know what you might be thinking: This sounds like another to-do list.
Here’s the difference: this isn’t about perfection or checking boxes. It’s about paying attention. Because when we don’t notice, things pile up—and then we wonder why we feel burned out, anxious, or numb.

Here’s the good news: small check-ins create big shifts.

  • That 10-minute walk helps regulate your nervous system.

  • That honest text to a friend reminds you you’re not alone.

  • That deep breath in a quiet space keeps you grounded.

And if it feels overwhelming to do this alone, that’s where therapy comes in.

My Perspective as a Counselor

I believe you are a whole person, not just a diagnosis, a label, or a set of struggles. When I work with clients, we look beyond the problem—because often the “problem” is actually your nervous system saying, “Hey, something’s out of balance.”

My work integrates body-based approaches (like somatic awareness and mindfulness), story work (narrative therapy), and presence (person-centered values). Sometimes that looks like sandtray work, sometimes journaling, sometimes just sitting in silence until the story comes.

It’s not about “fixing” you—because you’re not broken. It’s about helping you reconnect with the parts of you that have been ignored or pushed aside.

Try This: A Weekly Whole-Self Reflection

Here’s something simple you can do today:

  1. Grab a piece of paper or open your phone’s notes app.

  2. Write down the eight dimensions listed above.

  3. Next to each, give yourself a rating (0–10).

  4. Circle one that feels lowest and ask: “What one thing could help this week?”

It doesn’t have to be huge. It could be taking a 15-minute walk, making that overdue doctor’s appointment, calling your sister, or setting aside $10 in savings. Small steps add up to a life that feels less chaotic and more grounded.

Final Thought

You deserve to feel whole—not perfect, but whole. Life will always be unbalanced at times, but that doesn’t mean you have to stay unbalanced.

So take that breath. Check in with yourself. And if you need a space to do this work with support, I’m here for that.

You’re not alone—and you don’t have to do it all at once.

Call to Action:

What’s one area of your life you want to nurture this week? And if this resonates with you, know that support is here—let’s connect.


References

Swarbrick, M. (2006). A wellness approach. Psychiatric Rehabilitation Journal, 29(4), 311–314. https://pubmed.ncbi.nlm.nih.gov/16689042/ 

Sweeney, T. J., & Witmer, J. M. (1991). Beyond social interest: Striving toward optimal health and wellness. Individual Psychology: Journal of Adlerian Theory, Research & Practice, 47(4), 527–540. https://psycnet.apa.org/record/1992-19273-001 

 

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