Enhance mental and emotional well-being with effective emotional management, stress coping, positive attitudes, and self-care. Access support through resources like the 'NIH Emotional Wellness Toolkit' [1] and 'Today Happens Only Once, Make It Amazing' Wellness Tips [2].
Tip#1 - Cultivate a Positive Mindset and Resilience
• Establish healthy habits: Eat well, exercise, and prioritize sleep for improved physical and mental health.
• Embrace growth: See challenges as opportunities to learn and grow. Find the positives in difficult situations.
• Recognize achievements: Give yourself credit for your daily accomplishments and acts of kindness.
• Practice gratitude: Write down three things you are grateful for each day to cultivate a positive mindset.
• Forgive and learn: Let go of past mistakes, focusing on growth rather than dwelling on setbacks.
• Reflect on purpose: Consider your life's meaning and values
to guide your decisions and actions.
Tip #2 - Strengthen Social Connections
Social connections can enhance health and extend lifespan, with research showing their significant impact on both emotional and physical well-being. A study in The Lancet Psychiatry on 1.2 million Americans from 2011 to 2015 found team sports, cycling, and aerobic activities to have the greatest positive impact on mental health[3].
• Reconnect with a friend or relative you haven’t talked to recently. Call, text, or send an email.
• Join a group focused on a favorite hobby, such as exercising, reading, hiking, or painting.
• Volunteer for activities you care about in your community.
• Ask for help when you need it- it’s not a sign of weakness or failure.
Tip #3 - Make the Most of Life
• Spend more time with friends. Surround yourself with positive people.
• Set aside time each day for a hobby or leisure activity. If you feel too busy, commit to doing it for just 10 minutes.
• Never stop learning. Try a new hobby, take a class, or start a project.
• Travel to different places and meet new people.
Tip #4 - Managing Stress the Healthy Way
Occasional stress provides an energy boost, but chronic stress can be harmful. Find healthy ways to cope for improved resilience. While some stress is inevitable, constant stress can lead to physical and emotional issues. Follow these tips for a less stressful lifestyle:
•Keep a stress journal to identify triggers and assess reactions.
•Prioritize exercise, nutritious food, and adequate sleep based on your age.
•Share your feelings with others for emotional support.
•Cultivate self-compassion, especially during challenging times.
•Limit exposure to negative news and media.
•Surround yourself with positive friends and family.
•Simplify your schedule, allowing ample time for activities without feeling rushed.
•Declutter and organize your spaces for a serene environment.
•Incorporate regular exercise to improve mood and reduce stress.
•Build a social support network for emotional well-being and seek professional help if needed.
Tip #5 - Signs of too Much Stress
Feeling like your life is out of control •Eating on the run or skipping meals because you don’t have time•Regularly feeling too tired to exercise or enjoy activities •Getting sick frequently •Difficulty sleeping • Having trouble saying no • Smoking, drinking, or eating to calm your nerves • Frequent headaches • Muscle tension or jaw clenching.
5-Minute Self-Care: 30 ways to de-stress fast
Many of these quick stress relievers can be done almost anywhere. Kick off your shoes and put on comfy slippers • Listen to your favorite music • Light a scented candle• Put lavender or bergamot in an essential oil diffuser•Read something inspiring • Look for shapes in the clouds or just watch them drift across the sky • Grab your phone and look at favorite photos of people you love • Reflect on your joys • Give yourself a hand massage • Squeeze a stress ball • Stroke a pets soft fur • Meditate • Be alone in a quiet place(a bathroom, closet or your car will do) • Marvel at the night sky • Blow bubbles • Sit in the sun for a few minutes • Watch a video that makes you laugh out loud • Sip a cup of herbal tea • Do some stretches or yoga poses • Change into comfortable clothes • Write down three things you’re grateful for • Go for a stroll • Roll your feet on a golf ball for a quick foot massage • Read funny comics or memes • Eat one square of dark chocolate • Slowly count backward •Call a close friend •Picture yourself in a peaceful setting, imagining the sights, sounds, and smells • Massage stiff or sore muscles with lavender oil • Go for a walk around the block or building.
Stop to Breathe
Breathe into the count of 5 and then breathe out for the same count. Imagine you are breathing in peace and vitality with each inhalation and breathing out your tension with each exhalation. Repeat for 5 minutes to reset your day!
In conclusion, we affirm that the pursuit of our joy, well-being, and health embodies the profound meaning of our lives, which is also the essence behind the inception of our SmiHlt program.
References
Emotional Wellness Toolkit.
2. 'Today Happens only once, Make It Amazing'. 2023 Women’s Monthly planner with Wellness Tips.
3. Sammi R Chekroud, et al.Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015: a cross-sectional study. Lancet Psychiatry. 2018 Sep;5(9):739-746.
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