Mental & Emotional Well-Being

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Your emotions and mental health are crucial to your ability to adapt to the challenges of your daily life and can affect your relationship with others. Here are some things you can do to begin understanding your emotions and ensuring quality mental health.

Where do I start?

It may be hard to manage stress and promote emotional wellness without first reflecting and assessing.

Take a moment to consider what your most significant sources of stress are. Assess what factors are within your control.

Knowing what is causing your stress and what you can change is the most effective start to developing mental and emotional wellness.

Emotional Wellness and Connection

Growing mentally and emotionally call for us to connect with others.

  • Communicate: Sharing your thoughts and emotions with friends, family, or even a professional counselor can help us manage our emotions in healthy ways.
  • Develop Support Systems: Invest in relationships that are empowering and promote genuine positivity. This involves giving and receiving support.
  • Set boundaries: Balance quality time spent with friends/partners with time alone to reflect and relax.

Mental and Emotional Wellness Tips

  • Prioritizing your time: You can do anything, but not everything. Consider what tasks must get done and what else you can realistically commit to.
  • Schedule time for self-care: Set a reminder on your phone to practice relaxation techniques for a few minutes daily. See below for some techniques to try.
  • Exercise in ways that feel right for your body: Often we carry our stress and tension in our bodies. Movement can be a great way to release that strain.
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Techniques to Try

Mindfulness exercises can be an effective way of managing our strong emotions, relaxing our thoughts and body, and reducing our inner critics. Check out some mindfulness techniques below.

  • Soothing with the 5 Senses:
    • To bring your awareness to the present, take a moment to identify one thing you hear, see, smell, taste, and feel. Describe each of these findings to yourself silently.
  • Sweet 16 Breathing:
    • Inhale for a silent 4 count.
    • Hold your inhale for 4.
    • Exhale for a silent 4 count.
    • Hold your exhale for 4.
    • Allow your awareness to settle on the place in your body where you most easily experience the sensation of breath (mouth, nose, or chest).
  • Progressive Muscle Relaxation:
    • Allow your attention to settle on the sensations in your feet.
    • Tense one group of muscles (not to the point of strain) for 20 seconds.
    • Slowly and intentionally relax your muscles in this area releasing tightness and tension.
    • Continue this pattern on each different area of your body from your toes to your head.

**Note: These tips and strategies may not meet your needs. Explore additional resources and seek professional mental and emotional support when needed.