Health Assessment Overview

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Using this interactive tool, you can find health resources and local services to support your overall wellbeing. This assessment can help you understand your current state of health and point to areas where you might want to make changes.

On the following screens, we’ll ask you a few simple questions. Your answers are just for you! They are confidential and never shared. Please select a number between 1 to 5 that best reflects your answer.

At the end of the assessment you will see your results and suggestions for improvement of your overall heath and wellbeing.

  1. 1 Strongly Disagree
  2. 2 Disagree
  3. 3 Undecided
  4. 4 Agree
  5. 5 Strongly Agree

How would you rate your daily nutrition and hydration habits?

I have access to healthful foods and enjoy cooking and preparing food.

I avoid smoking, tobacco products, excess alcohol, and other products known to cause health risks.

I find ways to fit regular movement into my day to meet my fitness goals.

How would you rate your level of physical activity?

I know where to find resources, classes, and tips to support physical activity.

I fall asleep easily and wake up feeling refreshed.

How would you rate your amount and quality of sleep?

In the past 7 days, I slept 7-9 hours on average.

I have someone to turn to during difficult times.

How would you rate your overall mental health?

During the past two weeks, how often have you experienced positive emotions such as joy, affection, or hope?

How would you rate the quality of your relationships and support network?

How would you rate your satisfaction with your work and ability to make a meaningful contribution?

I know how to find resources in my community to lead a healthy lifestyle and get involved in community activities.

How would you rate your ability to set goals related to your career and financial well-being?

I have access to the financial resources I need for myself and my family.

How often do you worry about being able to meet normal monthly living expenses?

I have access to clean drinking water, clean air to breathe, and a healthy home environment.

How would you rate your access to outdoor recreational environments, like parks, beaches, and trails?

I know where to find information about environmental health factors like drinking water, hazard safety, maintaining a healthy home, and avoiding toxins.

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Balanced Nutrition

Balanced nutrition that includes plenty of fruits, veggies, whole grains, and protein supports physical and mental well-being. Along with the foods we eat, it’s also important to have options that meet your budget as well as your lifestyle and cultural food preferences

Strategies you can try:

Develop a Balanced Nutrition Plan: A balanced eating plan includes a variety of nutritious foods. It’s important to discuss nutrition goals with your provider and ensure you have the right approach for your unique health needs.

A balanced nutrition approach includes the following:

Food Storage and Meal Planning: Focus on food preparation and storage, as well as having food choices that meet your unique dietary needs and cultural food traditions.

Meal planning for healthy nutrition:

  • Meal planning can help you save time and money and can help you eat a varied diet. Learn more about meal planning and healthy snacks from MyPlate.
  • Choose easy recipes: The recipe you choose is a critical step in the meal planning process. Visit Dr. Yum to find fun cooking tips and easy recipes!
  • Batch cooking involves cooking large quantities of food at once to eat over a few days. You can plan, prepare, and store your meals over a few hours each week.
  • Doubling your recipes can save time on preparation, cooking, and cleanup. You can eat the extra portions as leftovers, freeze them, or use them in other meals.
  • Having pantry staples on hand can help streamline your meal prep process. You’ll only need to buy fresh ingredients when you shop.
  • One-pan and one-pot meals can reduce cooking and cleanup time.
  • Keeping your kitchen and equipment organized can help you start cooking right away instead of spending time looking for what you need.
  • Using the right containers can help you portion out your food properly.
  • Learn about cultural food traditions from the American Academy of Dietetics and the Old Ways nonprofit.

Balanced Nutrition Additional Resources

Food Assistance Resources

Physical Activity

Regular movement not only supports physical health, but positive mood as well. There are many ways to get active that do not require a gym membership. Find simple ways to move towards your physical activity goals!

Regular movement not only supports physical health, but positive mood as well. There are many ways to get active that do not require a gym membership. Find simple ways to move towards your physical activity goals!

Strategies you can try:

Get Active: Moving more and sitting less can have major health benefits. Experts recommend adults get at least 150 minutes (two and a half hours) of moderate physical activity a week. You can benefit from even a little activity at a time. Every minute counts when it comes to movement.

Ways to increase your activity:

  • Set specific goals for your physical activity. Find exercise tips that meet your unique needs using the resources below. Check out videos from Move Your Way – a program based on the Physical Activity Guidelines for Americans
  • Take the stairs instead of the elevator.
  • Park your car at the far end of the street or parking lot.

Maintain Your Muscle: Building muscle helps you keep up the activities you enjoy at any stage of your life. Some types of strength training keep your bones healthy, too. Experts recommend strength training activities for all the major muscle groups two or more days a week for adults and three for kids and teens.

Ways to safely build muscle strength:

  • Start slowly, especially if you haven’t been active for a long time
  • Pay attention to your body. Exhaustion, sore joints, or muscle pain mean you’re overdoing it.
  • Use small amounts of weight to start. Focus on your form, and add more weight slowly, over time.
  • Use smooth, steady movements to lift weights into position. Don’t jerk or thrust weights.
  • Avoid “locking” your arm and leg joints in a straight position
  • Don’t hold your breath during strength exercises
  • Learn about exercise tips for older adults and for people with disabilities

Physical Activity Additional Resources

Local Exercise Programs

Healthcare Access

Health Information

Community Clinics

Dental Access

Health Insurance Information

Medical Support

Medical Transportation

Emotional Well-being

Caring for our mental and emotional wellbeing is just as important as our physical health. We all experience stress, and challenging life circumstances can overwhelm our ability to cope. If you need immediate support, call, text, or chat 988. The 988 Suicide & Crisis lifeline is free, confidential, and available 24/7/365.

Strategies you can try:

Balance Stress: Everyone feels stressed from time to time. Stress can give you a rush of energy when it’s needed most. But if stress lasts a long time—a condition known as chronic stress—those “high-alert” changes become harmful rather than helpful.

 

To help manage stress:

  • Exercise regularly. Just 30 minutes a day of walking can boost mood and reduce stress
  • Set priorities. Decide what must get done and what can wait. Say no to new tasks if you feel they’re too much.
  • Show compassion for yourself. Note what you’ve accomplished at the end of the day.

Create mindfulness: The concept of mindfulness is simple. This ancient practice is about being completely aware of what’s happening in the present—of all that’s going on inside and all that’s happening around you. Here are some tips to help you get started. Learn about the evidence for mindfulness practices from the National Institutes of Health (NIH).

 

To develop mindfulness:

  • Take some deep breaths. Breathe in through your nose to a count of 4, hold for 1 second and then exhale through the mouth to a count of 5. Repeat often. Learn more about breathing exercises for managing stress
  • Enjoy a stroll. As you walk, notice your breath and the sights and sounds around you. As thoughts and worries enter your mind, note them but then return to the present.
  • Practice mindful eating. Be aware of taste, textures, and flavors in each bite, and listen to your body when you are hungry and full.
  • Be aware of your body. Mentally scan your body from head to toe. Bring your attention to how each part feels.
  • Find mindfulness resources, including online programs and guided practices from UCLA Mindful.

Emotional Well-being Additional Resources

Environmental Health

As islanders, we understand that our personal health and the health of our environment are truly connected. Our health is shaped by the air we breathe, water we drink, buildings we inhabit, and access to the beautiful environments around us.

Simple strategies you can try:

Make your home healthier: Take a look around your home. Do you know what’s in your household goods and products? Some chemicals can harm your health if too much gets into your body. Becoming aware of potentially harmful substances and clearing them out can help keep you and your family healthy.

Create a Healthy Home:

  • Use a wet mop to clean floors. Open a window or use a fan to improve air circulation when you’re cleaning.
  • If income is tight, get help with home health items by reaching out to the Opportunity Council.
  • Learn how to protect yourself from unhealthy air quality caused by wildfire smoke and other pollutants.
  • If you have a leak or flood in your home, quickly dispose of damaged items.
  • Reduce pollutants in your home. Don’t let anyone smoke in your home. Avoid burning candles, incense, or wood fires. Run fans or open a window when cooking. Use a vacuum with a HEPA filter instead of sweeping to avoid stirring up dust and allergens.

Reduce your allergies: A change in season can brighten your days with vibrant new colors. But blooming flowers and falling leaves can usher in more than beautiful backdrops. Airborne substances that irritate your nose can blow in with the weather. When sneezing, itchy eyes, or a runny nose suddenly appears, allergies may be to blame. Take steps to reduce your exposure to allergens.

To reduce your allergies:

  • Avoid bringing pollen indoors. If you go outside, wash your hair and clothing when you come inside. Pets can also bring in pollen, so clean them too.
  • Keep humidity levels low in the home to keep dust mites and mold under control.
  • If you have allergies, avoid upholstered furniture and carpets because they harbor allergens.
  • Wash your bedding in hot water once a week.
  • Vacuum the floors once a week.
  • Talk with your doctor about medications and allergy shots.
  • Learn more about reducing seasonal allergies from the Mayo Clinic.

Get Outdoors: Many of us are drawn to live in Island County because of the beautiful beaches, forests, and outdoor environments. Getting out into nature regularly supports physical and emotional well-being. Find local trails, outdoor volunteer opportunities, and use these tips to recreate safely throughout the year.

Stay active outdoors:

  • During high heat, limit outdoor activities and use sunscreen that blocks both UVA and UVB with a sun protection factor (SPF) of at least 15, preferably 30. Reapply frequently. Use sunglasses that block both UVA and UVB. Learn more about heat preparedness here.
  • Drink plenty of liquids, especially water. Avoid drinks that contain alcohol or caffeine.
  • In cold weather, where layers and waterproof clothing when it’s raining to keep your immune system strong.
  • Spending time in nature is good for your health! Learn about the health benefits of hiking here.

Care for our unique island ecosystems: We can all take simple, everyday actions to protect the beautiful place we call home. Let’s work together to limit pollution and support thriving ecosystems for the benefit of current and future generations of islanders.

Steps you can take to support our environment:

  • Remember your reusable grocery bags when shopping. Keep bags in handy locations, like your purse or glovebox. A bag in the hand is worth two in the car!
  • Learn about composting and recycling. Visit the County recycling page. Discover how to compost at home from WSU Island County Extension.
  • If you live near the shoreline, learn how to protect your property while also protecting the fish, wildlife, and unique shoreline habitat with our Shore Friendly Program.
  • For small businesses, our Pollution Prevention Program can provide on-site education about preventing pollution of stormwater through safe storage and disposal. This non-regulatory program is a free service!
  • Many people in our community use on-site sewage systems. Keeping up with system maintenance supports water quality and environmental health. Learn more here!
  • Skip fast fashion. Consider shopping second-hand and repairing clothing and choose ethical brands if within your budget.
  • Try shopping in bulk. Buying larger quantities of essential items can help you use less plastic packaging.
  • Ride Island Transit! We’re fortunate to have a free transit service in Island County.

Environmental Health Additional Resources

Financial Wellness

As costs of living continue to rise, stress related to finances is impacting many of us. Get help with career planning, budgeting, and paying for the cost of essential items like housing, utilities, and groceries. We all need support at times and help is available!

Strategies you can try:

Find financial assistance programs: By actively researching assistance programs, you can access essential resources that may help alleviate financial burdens and improve your overall well-being. While it can be hard to ask for help, we all have times in our lives when we need support, and there is help available!

Find financial support:

Develop skills in budgeting and career planning: By tracking spending, using budgeting tools, and regularly reviewing your financial plan, you can gain control over your finances, reduce debt, and save for the future. Focusing on career planning can help you move towards your goals with clarity.

To develop budgeting skills and plan your career:

  • Create your budget. Use the budget management tools from MyMoney Five offered by the Financial Literacy and Education Commission (FLEC). Use budgeting apps that may be available through your bank or another financial institution.
  • Define clear, attainable financial goals, such as saving for an emergency fund, paying off debt, or saving for a large purchase. This helps prioritize your spending.
  • Sign up for local classes about personal finance to improve your budgeting skills. Check out this online resource from the Washington Office of the Treasurer that helps you make informed decisions about your finances.
  • Identify your interests and skills. Conduct self-assessments to understand your strengths, interests, and values.
  • Set career goals to include specific job positions, salary targets, or skills to acquire. Use the career planning tools in the resource guide.
  • Develop a professional network. Attend industry events, join professional associations, and use platforms like LinkedIn to connect with professionals in your field.
  • Seek internships, volunteer opportunities, or part-time jobs in your desired field to build relevant experience. Use this resource from the Washington Student Achievement Council to start planning your career pathway.
  • Get help developing your resume by working with Opportunity Council

Financial Wellness Additional Resources

Financial Education

  • Money Management Guide – Get the latest financial news and money management tips from the AARP.

  • WorkFirst Washington – The WorkFirst program helps participants find employment.

  • Planning for Retirement – Retirement planning resources from the Consumer Financial Protection Bureau (CFPB), a US government agency.

  • Preventing Frauds and Scams – Losing money or property to scams and fraud can be devastating. This resource from the Consumer Financial Protection Bureau (CFPB) can help you prevent, recognize, and report scams and fraud.

  • Youth Financial Education – Resource from the Consumer Financial Protection Bureau to support K-12 financial education. Intended for classroom use.

Restorative Sleep

When life demands pile up, sleep quality often takes a hit. Restorative sleep plays an essential role in physical and mental health, providing the foundation for a healthy brain and body. It’s vital to your well-being. Sleep helps you think more clearly, bounce back from stress, and have the energy to enjoy each day. Learn how sleep improves our physical and mental health from the National Institute of Health (NIH).

Strategies you can try:

Get Quality Sleep: Take steps to make sure you regularly get a good night’s sleep.

Ways to improve your sleep:

  • Our sleep needs change as we age. Learn about age-based sleep guidelines and sleep for Middle and High School students.
  • Go to bed the same time each night and wake up the same time each morning.
  • Sleep in a dark, quiet, comfortable environment. Learn how to create a healthy sleep environment here.
  • Exercise daily (but not right before bedtime).
  • Limit the use of electronics before bed.
  • Relax before bedtime. Try a warm bath or reading and listen to soothing nature sounds.
  • Avoid alcohol and large meals before bedtime.
  • Avoid stimulants like nicotine and caffeine, especially in the latter half of the day.
  • Don't take naps after mid-afternoon. Keep naps short.
  • Try to get natural sunlight for at least 30 minutes a day.
  • Consult a health care professional if you have ongoing sleep problems. Print and use this sleep diary to record the quality and quantity of your sleep. You can then bring the diary with you to review the information with your doctor.

Restorative Sleep Additional Resources