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It’s 2022 and the World is changing rapidly, abolishing old beliefs, and setting up new traditions, normalising and prioritising holistic individual wellbeing. The past has seen society equate being healthy with physical fitness and being clear from all types of physiological diseases. However, with the advancement of technology, now everyone has access to information and every ounce of knowledge is just a click away and this has resulted in a major change in the way we look at health and fitness. People are now understanding health is a bigger term with many sub categories that doesn’t just restrict itself to one’s physical wellbeing. Human brain and body are very complex structures with thoughts and emotions that play just as much a role towards your health as the physical wellbeing. You are your healthiest self when you are physically, mentally and emotionally well.
So what is emotional wellness? To put in simplest words, being emotionally well means being able to deal with life’s circumstances with ease, and successfully handle the stress while adapting to the constant changes and testing times. The National Center for Emotional Wellness defines the term as an awareness, understanding, and acceptance of your emotions, and your ability to manage these effectively through challenges and change. Your emotional wellbeing affects not just your overall health on its own, but also damages your physical and psychological wellbeing in the long run.
However, emotional health has still not gained enough support even during these times and very few know how to deal with emotional health issues or how to maintain their emotional fitness. But fret not, because we are here to help you. Here are 7 tips on how to manage your emotional health in today’s world –
- Optimum Amount of Sleep – We can’t stress this enough! The first step towards any kind of fitness is to ensure that your body gets the amount of rest it needs and deserves. Sleep helps you think more clearly, have quicker reflexes and focus better; which in turn affects your overall functioning, resulting into less stress and more productivity. Adults need 7 or more hours of sleep each night, while school-age kids need 9–12 hours, and teenagers need 8–10 hours. Many studies have also shown that sleeping after 11PM on a regular basis results in a drop of Dopamine levels inside our bodies, so staying up late at night is actually also pro-depressive.
- Practice Gratitude – We get it! Sometimes, life just sucks, and you really don’t have the energy or even the thinking to be grateful for something, but here’s what we do. Start small – Express your gratitude towards the small moments in life, each time someone makes you smile or even stays by your side on a rough road, be thankful for having that. Gratitude stimulates our brain to secrete Dopamine – the pleasure chemical of our body – that makes us happy, and thus healthy. Other feel good chemicals like oxytocin and endorphins are also released when we practise gratitude.
- Exercise – Moving your body is just as important as relaxing it. In todays day and age, while most jobs require us to constantly sit in one place, staring into a big wide screen, we often don’t get enough exercise that our body needs for proper functioning. Just 30 minutes a day of walking can boost mood and reduce stress by, you guessed it – by releasing our feel good hormones!
- Diet – you can’t talk about health without talking about nutrition – Maintain a balanced diet, chew your food properly and understand what food has what effect on your body. Certain types of food products might cause bloating or trouble while sleeping – study your patterns and plan your meals accordingly. Listen to your body, it's never wrong.
- Breathing Exercises – Practise deep breathing and consciously observing your breath. Breathe in through your nose for about 4 seconds, hold for 3 seconds and then exhale through your mouth for around 5-6 seconds. Do this especially in moments of distress to instantly release stress and feel better.
- Social Connections – Humans are social animals and therefore we need social connections to thrive. Establish better relations with people around you and do not hesitate to ask for help whenever necessary. However, it is advisable to set boundaries and know what triggers your emotions negatively – cut off people that drain your energy and adversely affect your emotional health.
- Self Appraisal – It is so important to sometimes just pat your own back, even if it is for the smallest things. Reflect on your day at night and appreciate yourself for what you achieved and got done, instead of focusing on what was not.
Inculcating these 7 vital factors in your daily routine will change your life tremendously and improve your overall physical, mental and emotional health. And for additional tips, we are always here 😉