7 Dimensions of Wellness

A personal journey that involves possessing a set of guiding beliefs, principles, or values that help give direction and purpose to one's life that may or may not involve religious activities.

Mindfulness

Spiritual wellness is about gaining awareness of self & purpose. There are many ways to improve spiritual wellness, including meditation, mindfulness, music, art, yoga, expression, travel, practicing gratitude, & connecting with nature.

There is no single “right” way to enhance spiritual wellness. Each person is unique & will discover their purpose in a way that suits them best.

Mindfulness is a great place to begin self-discovery. It’s a meditative practice that focuses on the present moment by drawing awareness to your senses & feelings without judgment or interpretation.

Practice Mindfulness

Mindfulness can be practiced through walking, yoga, sitting, or body scan meditation.

Begin by:

Focusing on the breath
Taking gentle, easy breaths through the nose
Noticing the rhythm of your breath & how the air fills your lungs
Allowing your belly to expand with each inhale
Exhaling completely, emptying the lungs
If your eyes are open, acknowledging the light, shadows, & colors
Listening to your surroundings & identifying each distinct sound
Noticing the temperature around you
Acknowledging the connection between your body & the earth
Recognizing what you are feeling physically & emotionally in that moment
Accepting those feelings
Accepting your experience in the present moment
Returning focus to the breath
Giving yourself a moment of gratitude before finishing your practice

Learn More

Want to learn more about mindfulness practices?
Reach out to the University Counseling Center or request a presentation.
You can also explore our online resources for more guidance on mindfulness & spiritual wellness.

The relationships that we have and how we strengthen the connection with others.

Getting Involved

College is a great time to make new friends, explore different activities, & develop a sense of belonging. Here are some ways to get involved at UND:

Student Organizations

UND has over 300 student organizations, so there’s something for everyone. If you don’t see one that fits your interests, you can even start your own.

Campus Events

Stay up-to-date by checking the UND Events Calendar, receiving push notifications, & using UND apps.

Volunteer Opportunities

Give back to campus & the community while meeting new people. UND Volunteers partners with over 40 non-profits & organizations in the Grand Forks area! Find what speaks to you!

The pursuit of career options that are personally meaningful.

Working on Campus

Having a part-time job on campus can be a positive & rewarding experience. Working while in college can help with living expenses, introduce you to new environments & people, & develop useful skills for your future.

Job Searching

Become a UND Hawk at Work & find an on-campus job that fits you and your skill set!

Career Support

If you need assistance with building your resume, cover letter, interview practice, dressing for the job, or exploring opportunities, schedule an appointment with Career Services.

Financial Wellness

Your financial wellness plays a large part in your occupational wellness. Feeling secure, including being able to pay bills for shelter & groceries, is an important life necessity. Money can cause preventable stress, but budgeting can help reduce worries.

Budget Tips

Prioritize your spending (pay for necessities first: rent, utilities, phone, groceries)
Set up a payment routine (autopayments)
Understand differences with accounts (Checking, Savings, CDs, Retirement)
Put leftover money each month into a savings account (for emergencies)
Review your budget regularly & update by cutting unnecessary spending, such as:
Daily coffee house coffee
Restaurant meals
Subscription services (streaming)
Unnecessary material purchases

The Financial Aid Office on campus can assist with concerns about paying for your education.

An awareness of the state of the earth and the effects of your daily habits on the physical environment.

Connecting with Nature

Cultivating an awareness of the environment around you helps foster a sense of wellbeing by exploring your role in the world.

Becoming a custodian for the environment can build a deeper relationship with nature through activities such as:

Recycling
Conserving water
Limiting electricity usage
Carpooling or commuting by bike or walking

Health Benefits of Being in Nature

Lowers blood pressure
Reduces stress & anxiety
Improves mood & sleep
Increases focus & energy
Promotes spirituality

Explore your connection to the environment further by getting involved with GRO.UND Learning Gardens on campus, which promotes sustainability & stewardship through experiential garden education.

Openness to new ideas, motivation to master new skills, a sense of humor, creativity, and curiosity.

Develop Your Skills

College is a great place to develop & grow skills such as time management, communication, organization, creativity, critical thinking, financial literacy, adaptability, leadership, empathy, & collaboration.

Time Management Tips

Avoid procrastination
Keep task lists
Prioritize urgent & important tasks
Maintain a planner
Set notification reminders
Set goals
Reflect on progress
Utilize available resources

Academic Support on campus can help you develop productive study skills. If you are struggling academically, don’t wait, schedule an appointment to get back on track & succeed.

Optimism, self-esteem, self-acceptance, and the ability to share feelings.

Managing Stress & Anxiety

College can be a stressful time in a person’s life, & stress or anxiety can have negative effects on daily life & wellbeing. If not addressed, chronic stress & anxiety can develop into burnout or depression, leading to poor academic performance or self-harm.

If you are experiencing stress or anxiety, here are some tips to help prevent them from progressing into chronic conditions:

Shape Your Community

Connect with others through social events & clubs that form an uplifting community.

Support a School-Life Balance

Find a healthy balance between being a student & making time for hobbies, friends, & other pursuits.

Say “No” Sometimes

Learning to say “no” helps prioritize commitments & supports your goals.

Strive for Exercise

Exercise is a powerful stress reliever for the mind & body. Moving daily for 30 minutes can significantly decrease stress.

Select Healthy Foods

Choose nutrient-dense foods that provide steady energy & mood support. Limit alcohol intake, as it can increase anxiety in high doses.

Resources

Visit our Online Wellness Resources for free videos on meditation & calming the mind.

These tips & resources are not intended to substitute for help from a mental health professional. For personal assistance, please contact the University Counseling Center to schedule an appointment.

A variety of healthy behaviors including adequate exercise, proper nutrition, and abstaining from harmful habits such as drugs and alcohol.

Physical Activity

The U.S. Department of Health & Human Services recommends that adults engage in at least 150 minutes of aerobic (cardio) activity per week. Aerobic activity strengthens the heart & lungs while decreasing the risk of heart attack & stroke.
Adding moderate strength training twice a week can help improve joint function, increase bone density, & boost metabolism.
Stretching is another important part of physical wellness. Practicing stretching 2–3 times per week can increase mobility & flexibility. Dynamic stretches are especially useful as warm-ups.

Don’t know where to start? Visit our fitness programs to see what the Wellness Center offers.

Nutrition

With demanding class & work schedules, college students often turn to convenience foods high in sodium, fats, & preservatives. Good nutrition is important—eating right helps you feel better physically & emotionally, positively impacting your performance as a student.

Things You Can Do to Step Up Your Nutrition Game

Get a personalized meal plan
Take a cooking class at Culinary Corner, the demonstration kitchen on the first floor of the UND Wellness Center. Learn cooking skills & how to make healthy meal choices.

Nutrition Tips

Learn how to navigate a grocery store
Read labels (know what’s in your food)
Eat whole foods (not processed)
Avoid drinking alcohol in excess
Keep sugars under 10% of your diet
Focus on healthy, unsaturated fats (avocado, nuts, olive oil, etc.)
Include a source of protein at each meal (yogurt, beans, meat, fish, etc.)

These tips & resources are not intended to substitute for medical help. If you are struggling to eat properly or balance your diet, make an appointment with Student Health Services.

Sleep

Sleep is essential for cognitive & bodily function. Not getting enough rest can lead to sleep deprivation, which is a prolonged period of insufficient sleep.

Consequences of Sleep Deprivation

Increased susceptibility to illness
Memory loss or forgetfulness
Higher risk of accidents due to poor coordination
Emotional challenges such as depression & anxiety
Irritability & mood swings
Reduced ability to handle stress
Impaired judgment & concentration
Increased risk of obesity, heart disease, diabetes, & premature aging
Risk to personal & public safety

Common Symptoms of Sleep Deprivation

Feeling tired or unrested
Napping often or trouble staying awake
Frequent yawning or blinking
Difficulty concentrating or remembering things
Daydreaming often
Irritability or low stress tolerance
In severe cases, headaches or hallucinations

Causes

Sleep deprivation can stem from behavioral habits such as staying up late, using stimulants, or excessive napping. It can also result from medical conditions like insomnia or sleep apnea. If these apply, contact your doctor to discuss treatment options.

Sleep Hygiene Tips

Keep a consistent bedtime, even on weekends, to help your brain recharge effectively.
Aim for 7–9 hours of sleep each night.
Take short naps (20–30 minutes) before 3 p.m. if needed.
Avoid caffeine & alcohol before bed as they can disrupt your sleep cycle.
Wind down by dimming lights & engaging in relaxing activities—avoid screens or phone calls before bed.
Avoid going to bed overly hungry or full; both can interrupt sleep.
Try calming snacks like milk, yogurt, oatmeal, or bananas.
Limit fluid intake after 7 p.m. to reduce nighttime awakenings.

Getting enough quality sleep will help you perform better academically & improve your overall wellbeing.