Enhancing mental and emotional well-being -
Trying to be optimistic doesn't mean ignoring the uglier sides of life. It just means focusing on the positive as much as possible.
Feeling anxious? Take a trip down memory lane and do some coloring for about 20 minutes to help you clear your mind. Pick a design that's geometric and a little complicated for the best effect. Check out hundreds of free printable coloring pages here.
Take time to laugh. Hang out with a funny friend, watch a comedy or check out cute videos online. Laughter helps reduce anxiety.
Go off the grid. Leave your smart phone at home for a day and disconnect from constant emails, alerts, and other interruptions. Spend time doing something fun with someone face-to-face. Dance around while you do your housework. Not only will you get chores done, but dancing reduces levels of cortisol the stress hormone , and increases endorphins the body's "feel-good" chemicals.
Go ahead and yawn. Studies suggest that yawning helps cool the brain and improves alertness and mental efficiency. Relax in a warm bath once a week. Try adding Epsom salts to soothe aches and pains and help boost magnesium levels, which can be depleted by stress.
Has something been bothering you? Let it all out…on paper. Writing about upsetting experiences can reduce symptoms of depression.
Spend some time with a furry friend. Quick Links The NIH Director Take the Virtual Tour NIH…Turning Discovery Into Health ® Impact of NIH Research Science, Health, and Public Trust. You are here Home » Health Information. Health Information. Your Healthiest Self Emotional Wellness Toolkit En español.
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. Read more Printable. Reduce stress. To help manage stress: Get enough sleep.
Adults need 7 or more hours each night, school-age kids need 9—12, and teens need 8— 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. Show compassion for yourself. Get quality sleep. 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. Raja says. Taking the time to think about and assess your own positive traits and skills can help you start to develop the positive self-talk that ultimately improves self-esteem.
Catching yourself thinking this way, then changing the internal dialogue, can help you prioritize growth over perfection, according to Hafeez.
Often we are much harsher towards ourselves than others. In the study, those who practiced self-compassion following a test failure were more likely to study more before a follow-up test, ultimately leading to an increased likelihood of passing the test. Getting active on a regular basis even just taking a minute walk most days of the week can have positive effects on self-esteem.
Almost any habit that boosts self-care and overall health can positively impact self-esteem. In fact, a study published in the International Journal of Behavioral Medicine in found a clear link between sleep duration, sleep quality, optimism, and self-esteem.
Participants who regularly got seven to eight hours of high-quality sleep were more optimistic and had higher levels of self-esteem than those who got less than six hours or more than nine hours of sleep each night.
Personal development that gives you confidence in your abilities, whether at home, work, or in your relationships, can boost your self-esteem.
This promotes feelings of accomplishment, satisfaction, and positive self-regard, she says. One study, published in Current Gerontology and Geriatric Research in , found that older adults who participated in a hour computer and technology course were more likely to experience greater self-confidence and improvements in self-esteem related to the skill.
Likewise, another study published in in Frontiers in Neuroscience found that older adults who dedicated time to learning a foreign language experienced a range of benefits, including improved self-esteem, cognitive functioning, and greater opportunities for social interaction.
It may sound like a no-brainer, but doing things that make you feel good are going to help you feel good about yourself, Raja explains. Self-esteem is impacted by the situations and experiences you face throughout your life, particularly in the family and cultural environment in which you were raised.
Track gratitude and achievement with a journal. Enhanicng 3 aell-being you were grateful for and 3 things you were Enhancing mental and emotional well-being to accomplish each day. Start your day with a cup of coffee. Coffee consumption is linked to lower rates of depression. Set up a getaway. It could be camping with friends or a trip to the tropics.
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