The document provides tips for improving emotional wellness in several areas: building resilience through healthy habits, reducing stress, getting quality sleep, being mindful, coping with loss, and strengthening social connections. Some key recommendations include developing healthy routines, practicing relaxation techniques, building a social support system, and seeking help from others or professionals when needed. Overall the document emphasizes lifestyle habits and social relationships that can help maintain emotional well-being.
The document provides tips for improving emotional wellness in several areas: building resilience through healthy habits, reducing stress, getting quality sleep, being mindful, coping with loss, and strengthening social connections. Some key recommendations include developing healthy routines, practicing relaxation techniques, building a social support system, and seeking help from others or professionals when needed. Overall the document emphasizes lifestyle habits and social relationships that can help maintain emotional well-being.
The document provides tips for improving emotional wellness in several areas: building resilience through healthy habits, reducing stress, getting quality sleep, being mindful, coping with loss, and strengthening social connections. Some key recommendations include developing healthy routines, practicing relaxation techniques, building a social support system, and seeking help from others or professionals when needed. Overall the document emphasizes lifestyle habits and social relationships that can help maintain emotional well-being.
The document provides tips for improving emotional wellness in several areas: building resilience through healthy habits, reducing stress, getting quality sleep, being mindful, coping with loss, and strengthening social connections. Some key recommendations include developing healthy routines, practicing relaxation techniques, building a social support system, and seeking help from others or professionals when needed. Overall the document emphasizes lifestyle habits and social relationships that can help maintain emotional well-being.
Emotional wellness is the ability to successfully handle life’s stresses and adapt to change and difficult times. Here are tips for improving your emotional health:
BUILD RESILIENCE To build resilience: :
People who are emotionally well, o Develop healthy physical habits. experts say, have fewer negative o Take time for yourself each day. emotions and are able to bounce back o Look at problems from different angles. from difficulties faster. This quality is Learn from your mistakes. called resilience. Learning healthy ways o Practice gratitude. to cope and how to draw from resources o Explore your beliefs about the meaning in your community can help you build and purpose of life. resilience. o Tap into social connections and community.
REDUCE STRESS To help manage your stress:
Everyone feels stressed from time to o Get enough sleep. time. Stress can give you a rush of energy o Exercise regularly. when it’s needed most. But if stress o Build a social support network. lasts a long time—a condition known as o Set priorities. chronic stress—those “high alert” changes o Show compassion for yourself. become harmful rather than helpful. o Try relaxation methods. Learning healthy ways to cope with o Seek help. stress can also boost your resilience.
GET QUALITY SLEEP To get better quality sleep:
To fit in everything we want to do in our o Go to bed and get up each day at day, we often sacrifice sleep. But sleep the same time. affects both mental and physical health. o Sleep in a dark, quiet place. It’s vital to your well-being. When you’re o Exercise daily. tired, you can’t function at your best. Sleep o Limit the use of electronics. helps you think more clearly, have quicker o Relax before bedtime. reflexes and focus better. Take steps o Avoid alcohol before bedtime and to make sure you regularly get a good stimulants like caffeine or nicotine. night’s sleep. o Consult a health care professional if you have ongoing sleep problems.
For other wellness topics, please visit www.nih.gov/wellnesstoolkits
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YOUR HEALTHIEST SELF | EMOTIONAL WELLNESS CHECKLIST continued
BE MINDFUL To be more mindful:
The concept of mindfulness is simple. o Take some deep breaths in through This ancient practice is about being your nose to a count of 4, hold for 1 completely aware of what’s happening in second and then exhale through the the present—of all that’s going on inside mouth to a count of 5. Repeat often. and all that’s happening around you. It o Enjoy a stroll, notice the sights around you. means not living your life on “autopilot.” o Practice mindful eating. Be aware of each Becoming a more mindful person bite and when you’re full. requires commitment and practice. Here o Be aware of your body. Do a mental scan, are some tips to help you get started. bring your attention to how each part feels. o Find mindfulness resources, including online programs.
COPE WITH LOSS To help cope with loss:
When someone you love dies, your world o Take care of yourself. changes. There is no right or wrong way o Talk to a caring friend. to mourn. Although the death of a loved o Try not to make any major one can feel overwhelming, most people changes right away. can make it through the grieving process o Join a grief support group. with the support of family and friends. o Consider professional support. Learn healthy ways to help you through o Talk to your doctor if you’re having difficult times. trouble with everyday activities. o Be patient. Mourning takes time.
STRENGTHEN SOCIAL CONNECTIONS To build healthy support systems:
Social connections might help protect o Build strong relationships with your kids. health and lengthen life. Scientists are o Get active and share good habits with finding that our links to others can have family and friends. powerful effects on our health—both o If you’re a family caregiver, ask for help emotionally and physically. Whether from others. with romantic partners, family, friends, o Join a group focused on a favorite hobby, neighbors, or others, social connections such as reading, hiking, or painting. can influence our biology and well-being. o Take a class to learn something new. o Volunteer for things you care about in your community, like a community garden, school, library, or place of worship. o Travel to different places and meet new people.
For other wellness topics, please visit www.nih.gov/wellnesstoolkits