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Last Updated on January 12, 2021

15 Simple Ways to Boost Your Emotional Health

15 Simple Ways to Boost Your Emotional Health
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Our emotional health can be defined in many ways, and because it is subjective and specific to each person, one simple definition doesn’t always cut it. However, we can begin to understand emotional health as it relates to our thoughts, feelings, and behaviors, and how we’re able to best control these when they no longer serve us efficiently.

According to Dan Eisenberg, sports psychologist at OffshoreSportsbooks.com, nearly 18% of the US population experiences an emotional health issue.[1] Emotional health, when left unchecked, manifests in the physical body in the forms of muscle tension, fatigue, and dis-ease. When we’re facing stress, sadness, or anger, embracing habits that teach us how to cope with these emotions and the thoughts that accompany them can be powerfully effective in keeping our entire being strong, happy, and healthy.

1. Talk It Out

One of the quickest ways of releasing pent-up emotions is to talk it out, whether that’s with a friend, family member, or someone neutral, like a therapist or counselor.

Fixing the problem during these conversations is not necessarily the goal; instead, venting or releasing words that surround the problem is one healthy way of expressing how you feel. Usually, solutions arise on their own out of this release, but the sole act of giving a voice to your emotions is a good start.

2. Write It Down

If speaking to someone makes you uncomfortable, writing down your thoughts and emotions as they arise is another healthy habit. This practice of journaling helps you put your words down on paper in a way that is safe, secure, and personal.

It also gives your feelings and thoughts an outlet that you may or may not decide to share with others; but the act of providing that outlet is healthier than keeping feelings bottled up.

3. Meditate

Meditation has long been proven to help reduce stress and tension. In a 2016 study, 76% of people questioned about their meditation practice claimed that it helped their general wellness tremendously, with 60% reporting that it increased their energy, and 50% reporting that it helped their memory and focus.[2]

Sitting down in a meditation practice allows you to observe the feelings and thoughts that come up, and then detach from letting them fester into growing problems. The practice teaches you how to distance yourself from the emotional chaos we tend to find ourselves in, long enough to create space in which to simply be.

Here’s a video to guide you through meditation:

Or you can also take a look at these guides on meditation:

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4. Move Your Body

Whether this is in a yoga practice or a gym exercise routine, moving the body has tremendous ties in how that affects our emotional response, and in turn, health.

Depending on what you may be feeling or going through at the time, stepping into a mindful movement with the body can pull you out of that thinking loop, and back into a physical connection.

As long as you’re mindful and aware of the movements you’re doing, you’re giving your mind something to focus on. Likewise, you’re giving your emotional health a dose of serotonin, the feel-good chemical that contributes to feelings of wellness and general happiness.[3]

You can try this gentle somatic yoga for emotional release:

5. Go Outside

Nature has such a powerful effect on the body, mind, and soul. We spend so much time indoors, because of our jobs, families, responsibilities, and so forth, that we don’t take the time to really tap into the simple idea of being outside.

Whether you make a routine of taking a brief walk outside during your lunch break, or just stepping out to enjoy some fresh air for a few minutes on a park bench nearby, these simple habits, over time, can truly refresh and reset you for prime emotional health.

6. Try Forest Bathing

While we’re on the topic of being outside in nature, forest bathing is an incredible practice to implement. Called Shinrin in Japanese, forest bathing has made its way westward to pull people into the simple union with nature and its many benefits.[4]

Simply find a forest or nearby location where you can get away from the noise of the city – a park, wooded trail, etc. Unplug and leave your phone, camera, and any other technology in the car. As you’re walking, be all there! Listen to the sounds around you, feel your feet on the ground, and become deeply aware of the sensations around you and within you.

This practice is meant to disconnect you from constantly chasing down the future, and put you back into the present moment – the only one that truly matters.

You can learn more about forest bathing in the video below:

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7. Start a Gratitude Journal

It’s so easy to get sucked into the thought loop that we’re not doing enough, or that we have so many items to yet tick off of our to-do list before the day is done. However, this thought loop breeds a thought reality that keeps us chained to anxiety, depression, and a slew of other negative nasties.

In order to tap into all that you have done and accomplished in a single day, begin a gratitude journal. Before you go to sleep at night, write down a list of things and people for which and whom you’re grateful. Be specific and as lengthy as you’d like, and then look over the list to truly embrace all that you do have in your life.

Take a look at this article and find out how to start a gratitude journal: How a Gratitude Journal and Positive Affirmations Can Change Your Life

8. Make Time for Fun and Fun People

We work too hard, and no play really makes for unsteady and unbalanced emotional health. We’re active and social creatures who need to be around others, enjoying the many perks that life has to offer.

Make it a point to schedule fun time with friends, at least once per month. If you schedule it ahead of time and get it on everyone’s calendar, chances are that you won’t get bogged down with other priorities. After all, fun should still be a priority, even in adulthood!

9. Practice Self-Forgiveness with EFT

Emotional Freedom Technique (EFT) is a form of psychological acupressure, or also known as Tapping.[5] It has been used to alleviate physical and emotional pain, and works wonders on self-forgiveness.

We’re often too hard on ourselves. In a deadline-demand-driven society, we subconsciously load ourselves up on expectations that lead to failure, disappointment, and then suffering. EFT allows you to tap into the physical meridians where we hold this emotionally manifested pain, in order to release and forgive.

Check out this video on how to do EFT tapping therapy:

10. Set Daily Priorities

When we’re overwhelmed with work, we tend to dive deep into stress. This may result in stressful eating, poor exercise regimens, and an overall lack of motivation and energy. All of this quickly leads back to that same emotional loop of thinking we’re not good enough, not disciplined enough, etc.

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In order to keep this mental loop from spiraling out of control, setting daily priorities is key. This could mean writing down a list of things to get done throughout the day, and then dividing what is a top project for the day, and what can wait.

This type of breakdown also motivates you to keep going, since you’ll be getting the biggest task out of the way first. Don’t forget to celebrate little milestones along the way! Inbox all cleared out? Awesome! Play your favorite energizing song and take a 5-minute break before the next task.

11. Treat Yourself

We easily treat other people, but when it comes to ourselves, that tends to be a harder point to sell. Maintaining health – whether emotional, physical, or otherwise – is a lifelong journey. Who says you can’t reward yourself for all of the hard work you’re putting in?

A treat may look like a weekend getaway to a spa, or simply a nice bubble bath at home, in the peace and quiet of your own home. These rewards need not be expensive or elaborate; but do keep them a priority.

Celebrating yourself every chance you get leads to inspiration and motivation to keep on your health path.

Take a look at these 40 Self Care Techniques To Rejuvenate And Restore Yourself.

12. Travel

Most of us think of travel as something exotic and expensive, and therefore unattainable; but it doesn’t have to be so! Travel can be anything that takes you out of your current usual routine or comfort zone. Maybe taking a new route to work, or checking out that park on the other side of town one weekend that you’ve always wanted to visit – travel is everywhere!

Give yourself permission (and a treat!) to see and experience something new. Oftentimes, these types of experiences shift our perspective, and give us that much-needed connection with ourselves and the world at large.

13. Take a Class, or Learn Something New

Emotional health is all about changing up the routines we’re used to relying on for our thoughts, feelings, and behaviors. The human mind is at its best when it’s being stimulated, and in what better way to do that than to learn something new.

Think about a class you’ve always been interested in, or a skill you’d like to develop. Check out your local colleges, libraries, or social media for opportunities, classes, or workshops. When we take on a new subject area to learn about, we create new neuropathways in the brain. These, in turn, not only help us refresh our creativity and problem-solving skills, but they also change our brain chemistry and allow us to better respond to life’s many changes.[6]

14. Get Enough Sleep

Ensuring that you’re getting a solid 7 to 8 hours of sleep at night is vital for your physical, emotional, and mental health. In order to be productive and energized to take on your day stems from the type of quality sleep you’re getting at night.

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Are you tossing and turning? Perhaps look at your environment and make necessary changes, like new sheets, better pillow, or arrangement of bed that you have in your room.

Do you wake up throughout the night? Keep a journal nearby and document what happens that wakes you, and what you do right after you’re up. This can help you better observe patterns of wakefulness and what you can do about it.

Remember to also put away your phones and tablets before bedtime, to give the body the necessary “down time” in preparation for sleep.

And consider building a night time routine to help put you to sleep: The Ultimate Night Routine Guide: Sleep Better and Wake Up Productive

15. Build Resilience for When Things Change

There is one constant in life, and that is that it will constantly change. As humans, we tend to attach ourselves to the control we have over life, but when it changes unexpectedly (in loss of a person or job), we have a hard time grappling with the reality of it all. Building resilience for these changes ensures that we can bounce back from anything that life throws at us.

In Buddhism, one precept sits above all that is focused on this idea of change, and that is impermanence. This doctrine teaches us that everything is temporary – loss, sadness, grief, happiness, anger, etc. Because life ebbs and flows, so does change along with it.

We’re just there to enjoy and witness the ride, and this means practicing detachment from the idea that we have any real control to begin with! This surrender truly becomes our resilience, and enables us to roll with the punches and embrace all that life has to offer, even when it’s hard.

If you want some practical tips to build resilience, take a look at this article: How to Build Resilience to Face What Life Throws at You

Final Thoughts

Emotional health is just as important as mental and physical health. It is, after all, one and the same.

How we react to the many changes in life can be very telling of how healthy we are, emotionally. Thankfully, there are a plethora of simple habits that we can implement today to help us regain footing on the journey that is our whole-self wellness.

More Tips for Strengthening Emotional Health

Featured photo credit: Rebecca Harris via unsplash.com

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Reference

More by this author

Aleksandra Slijepcevic

Accredited and Certified Vinyasa Yoga Teacher writing for Health & Fitness

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Last Updated on July 21, 2021

How to Practice Positive Meditation in 2 Simple Steps

How to Practice Positive Meditation in 2 Simple Steps
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Just by simply spending some effort and time, staying positive every day can be easily achieved. All that is required is a fraction of your time, 10-15 minutes a day to cultivate the positive you!

But first, what is really positive thinking? Do you have to be in an upbeat, cheerful and enthusiastic mood all day to be positive minded?

No. Positive thinking simply means the absence of negative thoughts and emotions – in other words, inner peace!

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When you are truly at peace within yourself, you are naturally thinking positively. You don’t have to fight off negative thoughts, or search desperately for more positive thoughts. It just happens on its own. And here are 2 positive thinking meditation tips to empower you:

1. Relax as You Meditate

A powerful, simple yet rarely used technique is meditation. Meditation doesn’t have to take the form of static body posture. It can be as simple as sitting in a comfortable chair listening to soothing music. Or performing relaxation techniques such as deep breathing exercises.

Meditation is all about letting go of stressful or worrisome thoughts. That’s it! If you spend just a few minutes per day feeling relaxed and peaceful, you automatically shift your mind into a more positive place. When you FEEL more relaxed, you naturally THINK more positively!

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Start with a short period of time, like 5 or 10 minutes a day. You can meditate first thing in the morning, during your lunch break, right before you go to bed at night, or any time. The most important thing is to consciously let go of unproductive thoughts and feelings. Just let them go for those few minutes, and you may decide not to pick them back up again at all!

2. Practice Daily Affirmations

Positive affirmations can be used throughout the day anywhere and at anytime you need them, the more you use them the easier positive thoughts will take over negative ones and you will see benefits happening in your life.

What are affirmations? Affirmations are statements that are used in a positive present tense language. For example, “Every day, in every way, I’m getting better, better and better” is a popular affirmation used by the late Norman Vincent Peale.

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So how does one go about using positive affirmations in everyday life? Let’s look at some guidelines to follow when reciting your daily affirmations.

  1. Use first person pronouns in your message (I)
  2. Use present tense (I have)
  3. Use positive messages (I am happy)
  4. Repeat your affirmations on a consistent basis

Affirmations have to be said with conviction and consistency. Start your day by saying your affirmations out loud. It wouldn’t take more than 5 minutes to repeat your affirmations; yet when done consistently, these positive affirmations will seep into the subconscious mind to cultivate the new positive you.

Here’s an example of a “success affirmation” you can use on a daily basis:

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I am successful in everything I do. Every venture I get into returns wealth to me. I am constantly productive. I always perform to the full potential I have and have respect for my abilities.
My work is always given positive recognition. I augment my income constantly. I always have adequate money for everything I require. I spend my money prudently always. My work is always rewarded.

You can find more examples here: 10 Positive Affirmations for Success that will Change your Life

Remember, affirmations work on the basis of conviction and consistency. Do yourself a favor and make a commitment to see this through.

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Begin practicing these positive thinking tips right now. And I wish you continued empowerment and growth on your positive thinking journey.

More About Positive Thinking

Featured photo credit: Jacob Townsend via unsplash.com

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