Self-Assessment Inventory

The Office of Student Counseling and The Wholistic Health Initiative (a PTS student group) would like to invite you to fill out an attached 80-question Self-Care and Wellness Assessment and Goal-Setting Tool.  Both are intended to help you assess your strengths in four overlapping areas of wellness.   After filling out the 80-question assessment, please use the Self-Care and Goal-Setting Tool to take stock of what you are  already doing that is working and to prayerfully consider setting a few goals for the semester to help you experience more balance and well-being.  If you are married or engaged, please encourage your partner to join you in developing a personal self-care plan.

You may choose to review your responses with a partner, friend, or small group and ask them to support your intentions with prayer, encouragement, and periodic check-in conversations.  You may also want to meet with Nancy Schongalla-Bowman, Director of Student Counseling or with Cathy Cook Davis, Director of Student Relations to review your goals and progress in the fall, winter and spring.  If you find you are resisting your own good intentions or need to fine tune your goals, you may want to meet more often.  These meetings will be confidential, and will not require disclosure of specific answers on the assessment inventory.  For more information or to set up a first consultation, contact Nancy or Cathy.

In late April, you will receive a certificate acknowledging your participation in a self-designed wellness program for the year if you have completed both the 80-item Wellness Assessment and the Goal-Setting Tool, and you have discussed goals and strategies for personal change with one of the administrators named above three times spaced through the academic year.  The Certificate of Participation can be shown to your mentors for ministry and will acknowledge your initiative in developing healthy habits to enrich and sustain you at PTS and in future ministry.

A brief word about goal-setting...

Be sure your goals are your goals.  If you set a self-care intention which feels like a "should", you may be setting the bar too high, too soon.  Try "soaking" your "shoulds" in prayer to soften them into goals you want to achieve.  It is better self-care to set doable goals than to reach too far out of your comfort zone and become frustrated.  Try to be affirming, persistent, but also forgiving as you coach yourself toward your good intentions.  You might want to limit yourself to an average of no more than 2-3 goals per area.  As habits form and you feel energized, you can always add another goal or two.


Inventory of Emotional/Spiritual Maturity

Emotionally Healthy Spirituality is a group designed with a mission to apply emotional health to biblical spirituality in order to transform leaders, relationships, churches and organizations.

Their objectives are to:

Pioneer and research the integration of emotional health and contemplative spirituality to discipleship and spiritual formation.
Improve the quality of leaders, relationships, churches and organizations through books, seminars, personal interaction, and other media.
Transform the quality of marriages, especially those of leaders, Integrate the application of emotionally healthy spirituality to the overcoming of racial, cultural, economic and gender barriers in churches and organizations.

They've designed an inventory that allows spiritual leaders to get a sense of where they are a disciple of Jesus Christ, both as an individual and as a church. It will help you get a sense of whether your discipleship has touched the emotional components of your life and, if so, how much. The inventory, and other resources are available on their website: Their book The Emotionally Healthy Church will be available in the lending library soon.


 Support Groups for Coping with Bereavement

 Bereavement Support GroupSupport group open to all who have experience the loss of a loved one.  Meets 2nd and 4th Monday, 6:30 – 8:00 pm.  Robert Wood Johnson University Hospital, at the Multi-Faith Chapel which is located on the first floor of the Outpatient Services Building, One Hamilton Health Place., Hamilton.  Call Ted Taylor at 609.631.6980.  No fee.   

Bereavement Support Group: Mutual support for those suffering a loss of a loved one. Various meeting locations and times. Call Office of Family Life, Trenton.  609-406-7400 ext 5557.  

Caring and Sharing: Professionally run. Mutual support for anyone suffering the loss of a loved one. Meets 1st Wed 7-8:30pm, Saul Colonial Home, 3795 Nottingham Way, Hamilton Square. Call Mary Lou Pizzullo at 609-587-7072.  web site:  email:  [email protected]   

Good Grief.  Support for grieving families, including children, 12 Stockton St, Princeton, NJ 08540.  609-498-6674  Website:


Resources for Coping with Stress

Read Up on Stress - The American Institute of Stress is a non-profit clearinghouse for all types of information on stress. Visit

Manage Your Stress - provides information on how to prevent health problems by controlling your stress.


Fitness Recommendations from the Department of Health and Human Services

 To reap the health rewards of exercise, you have to push yourself to get your heart rate into its ideal training zone, according to the American College of Sports Medicine. Your maximum heart rate (MHR) is roughly 220 minus your age. Your training zone or targe rate is 50% to 70% of that. To his that rate you need to get at least a moderate level of exercise. The Department of Health and Human Services reommends that you get at least 150 minutes a week of moderate aerobic activity, such as brisk walking, swimming, or mowing the lawn, or 75 minutes a week of vigorous aerobic activity, such as running or dancing. The department also recommends doing some type of strength training at least twice a week. For more on physical activity guidelines visit

 Life in Princeton (download as a PDF)  - Tips compiled for and by spouses and students in the PTS community


 Retreat Center Guide (download as a PDF)