9 Ways to Cultivate Emotional Wellness

Source: Image by Bhikku Amitha from Pixabay

Emotional wellbeing is defined as the ability to successfully cope with life’s stresses. Of course, emotions are natural. Feeling bad in a context of stress is normal. So, nurturing emotional wellbeing is not about getting rid of negative emotions. It’s more about working with our emotions so that we use the negatives and use the positives. Here are some strategies to help you develop more emotional wellbeing.

1. Explore your current emotional wellbeing

Take this wellbeing quiz to get a better picture of your current emotional wellbeing. You can discover the aspects of your wellbeing that you may be working on.

2. Get to know yourself better

Self-reflection is a fantastic way to promote emotional wellbeing. Think about which areas of your life could use some attention. Try to notice the things that bother you the most or that cause you the most problems. When you become more self-aware, you can more easily make changes that can help increase your emotional wellbeing.

3. Practice mindfulness

Mindfulness involves being aware of ourselves, others, and our emotions. It also includes acceptance (or non-judgment) of these things. By accepting our emotions, we can prevent ourselves from being ashamed or ashamed of having those emotions. So that cuts off a whole layer of negative emotions. Instead, we just let our emotions be as they are. We’re just focused on changing the things that we can actually change.

4. Strengthen the positive connections in your brain

Every time we activate certain regions of our brain, they get stronger. Research has shown that training courses that teach people to focus on neutral content rather than threatening content can reduce anxiety. Activating the connections in the brain for positive information can potentially make these regions stronger. This can be a good emotional wellbeing tool to help reduce the brain’s reliance on negativity and focus more on positivity. One way to do this can be to memorize positive words. Here is a positive word workbook to help with this exercise.

5. Develop a self-care routine

Developing a self-care routine that includes science-based relaxation techniques can be beneficial for emotional wellbeing. By helping the body to cope better with stress and by reducing the activation of the HPA axis, we can feel better, calmer and more “comfortable”.

6. Start a gratitude exercise

Gratitude is a fantastic tool for promoting emotional wellbeing. Gratitude can improve our social relationships and make us happier. Some ways to increase gratitude include making a gratitude list, writing a gratitude letter to someone, or starting a gratitude journal. All of these techniques can help us increase our gratitude and emotional wellbeing.

7. Think positively

Training our brains to focus on the positive can be a great emotional wellness technique. One way to do this is to awaken our positive imaginations. For example, we could imagine positive experiences or results. Even if they are not real, this practice can evoke positive emotions.

Another strategy is positive re-evaluation. This includes looking for the silver lining or positives in otherwise negative situations. When we strive to seek the good, we can feel better.

8. Learn to enjoy

Enjoying includes focusing on the good things, especially a recent event, and trying to bring back the positive emotions associated with that good experience. It may take a little practice, but all you do is remember something that made you feel good about yourself. Then think of all of the reasons why this made you feel good. Ask yourself: who was there? What happened? Then just hold onto those positive emotions for as long as possible.

9. Be nice to yourself

So much of the negativity we experience is within ourselves. We are often very critical of ourselves. Instead, try to be kind and compassionate. You can build this skill by trying to talk to yourself as if you were talking to a young child. Be gentle and calming. By avoiding harsh self-talk, we can increase our emotional wellbeing.

Created with content from the Berkeley Well-Being Institute.

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