Mental and Emotional Wellness

U.S. Department of Health & Human Services

How you feel can affect your ability to carry out everyday activities, your relationships, and your overall mental health. How you react to your experiences and feelings can change over time. Emotional wellness is the ability to successfully handle life’s stresses and adapt to change and difficult times. Below are 6 Strategies for improving your emotional health. Use the list to share with others or as a reminder to yourself.

How often do you experience stress

• Change Image

  0-1 time a week
• Change Image

  2-3 times a week
• Change Image

  4-5 times a week
• Change Image

  DAILY

People who are emotionally well, experts say, have fewer negative emotions and are able to bounce back from difficulties faster. This quality is called resilience. Learning healthy ways to cope and how to draw from resources in your community can help you build resilience

To build resilience:

• Develop healthy physical habits. Healthy eating, physical activity, and regular sleep can improve your physical and mental health.

• Take time for yourself each day. Notice the good moments. Do something you enjoy.

• Look at problems from different angles. Think of challenging situations as growth opportunities. Learn from your mistakes. Try to see the positive side of things.

• Practice gratitude. Take time to note things to be thankful for each day.

• Explore your beliefs about the meaning and purpose of life. Think about how to guide your life by the principles important to you.

• Tap into social connections and community. Surround yourself with positive, healthy people. Ask for help when you need it.

Sometimes we know what we need to do. Often being so caught up in the issue can cause us to simply forget. Remember to take a moment to reset and look at the situation from a different perspective.

Tip 2 Reduce Stress

*As recommended by the U.S. Department of Health & Human Services

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. Learning healthy ways to cope with stress can also boost your resilience

• Get enough sleep. Adults need 7 or more hours each night, school-age kids need 9–12, and teens need 8–10.

• Exercise regularly. Just 30 minutes a day of walking can boost mood and reduce stress.

• Build a social support network.

• 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, not what you didn’t.

• Schedule regular times for a relaxing activity that uses mindfulness/breathing exercises, like yoga or tai chi.

• Seek help. Talk to a mental health professional if you feel unable to cope, have suicidal thoughts, or use drugs or alcohol to cope.

Tip 3 Mental & Emotional Health

U.S. Department of Health & Human Services

To fit in everything we want to do in our day, we often sacrifice sleep. But sleep affects both mental and physical health. It’s vital to your well-being. When you’re tired, you can’t function at your best. Sleep helps you think more clearly, have quicker reflexes and focus better. Take steps to make sure you regularly get a good night’s sleep.

We can learn a lot from watching pets. Have you ever noticed how they will simply take a nap when they feel they need it. Our animals are very in tuned with their self care and their body!

To get better quality sleep:

• Go to bed the same time each night and wake up the same time each morning.

• Sleep in a dark, quiet, comfortable environment.

• Exercise daily (but not right before bedtime).

• Limit the use of electronics before bed.

• Relax before bedtime. Try a warm bath or reading.

• Avoid alcohol and large meals before bedtime.

• Avoid stimulants like nicotine and caffeine.

• 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.