We can often forget to give our emotional well-being the attention it deserves. Some of our actions may be too mentally draining, such as holding onto toxic relationships or pushing ourselves too hard with school or work. Sometimes, it can be a good idea to step back and look at our behaviors and habits and ask ourselves: do I possess healthy habits or negative ones?
I’m sure we all have negative habits, but now it’s time to start incorporating some mentally beneficial behaviors into our routines in the hope that we can develop a few new habits – good ones this time. But the process has to be intentional. So with that said, here are ten healthy habits that boost your emotional well-being, some of which you may find more than a little surprising.
Perfecting Your Posture
Did you know that having an upright posture is not only seen as generally more attractive but has emotionally positive effects as well? According to a study in the Journal of Behavior Therapy and Experimental Psychiatry, an upright posture can have a positive effect on a person’s mood, and reduce fatigue. Are you slouching while reading this? It’s time to sit up straight now! The preliminary study’s conclusions suggested that “adopting an upright posture may increase positive affect, reduce fatigue, and decrease self-focus in people with mild-to-moderate depression.” Make a conscious effort to pull your shoulders back, and raise your head to look straight. It’ll make you look good, and feel good as well.
Acknowledge What and How You’re Feeling
While it may seem convenient at the time to go ahead and ignore that sadness or anger inside you, – I mean according to you, you have work to do! – in the long run, suppressing your emotions can actually do more harm than good. Just because you consciously suppress your emotions, does not mean they go away.
Instead, they build up. It would help if you instead expressed emotions such as sadness, anger, or anxiety to someone you trust. Just imagine what could happen if you don’t allow yourself to release an emotion like anger, and instead let it build up. Take anger for example. Prolonged anger has been linked to obesity, low self-esteem, migraines, drug and alcohol addiction, depression, sexual performance issues, and increased risk of heart attack.
Other negative fallouts include lower-quality relationships, higher probability of abusing others emotionally or physically or both … higher blood pressure and stroke,” says anger management coach Dr. Schinnerer. It’s time to express yourself…, in a healthy way, of course.
Anger can also lead to insomnia, anxiety, self-esteem issues, and mental or brain fog to name a few. This is just anger. There are physical and mental problems that can arise from any suppression of emotion it seems. Because when these emotions build up, they will eventually rise to the surface, and likely explode out of you like a volcano!
So, what are we supposed to do about all these feelings? Well, anger coach Schinnerer suggests one way to break this cycle, and that begins with mindfulness: “One way to do this,” he says, “is by becoming more aware of when you’re angry in the present moment, then looking at the emotion in a nonjudgmental and curious way. So instead of beating yourself up, acknowledge how you’re feeling and think about ways to cope.” So, take a break if you’re angry or in a toxic situation, and leave the room. Pretend your favorite pizza dish has just arrived, and you need to ‘pause’ your game.
Sleep
The truth of it all is sleep is vital to your mental health and emotional well-being. Sleep helps repair and renew all the cells in our bodies. Every time we lay down on that pillow and go off dreaming, we wash away any toxins that build up throughout our day.
With enough sleep, we can have quicker reflexes, mental clarity, and simply feel better. So, if you’re watching videos on Netflix, DSTV, YouTube, or any other platform, way past your bedtime, it’s time to stop.
Exercise Regularly
Life can get hectic. But, that doesn’t mean we should neglect our health. The benefits of exercise can start to present themselves if we fit in enough regular exercise each month.
Our bodies release specific endorphins that relieve stress and boost our mood when we exercise. So it can be a valuable tool when you’re feeling anxious or depressed. I know it can feel difficult to even get out of bed when we’re sad or anxious. But, if you can find the will to push yourself – even literally out of bed – that’s a great step towards feeling better! Next is pushing yourself out the door to do even a few laps around the block or estate.
Make Socialization Part of Your Routine
When we are distracted or busy we can forget to socialize with the ones we love. Whether we have friends or not, it’s best to get out there and practice a bit of socialization. According to the National Institutes of Health, “social connections might help protect health and lengthen life. Scientists are finding that our links to others can have powerful effects on our health—both emotionally and physically.” So, volunteer at an organization you’re passionate about, call up your mom or long-lost friend, and join a community with individuals like you!
You can even download the Kinnect app, and socialize with others in the community. We’re here to listen. Whatever you do, it’s best to open up and express how you feel to someone you can trust.
Be Present in the Moment
This behavior isn’t always the easiest to turn habitual. We can often ruminate on our worries throughout the day. These worries can create anxiety and pile up. Instead, try focusing on one task at a time. If you find yourself struggling, try noticing the physical sensations around you, what you’re smelling, tasting, and hearing. This will help ground you back to reality and calm down.
Take a Break and Practice Self-Care
Congratulations! Reading this post is a part of practicing some self-care and relaxation. Ah, the calmness of learning habits to boost your emotional well-being… Are you feeling it now? It’s important to take a break when life gets too busy or challenging and do something we enjoy. If that’s simply watching a few YouTube videos in quiet solitude, go right ahead! If it’s taking a relaxing, warm bubble bath? Get the water running because it’s time for some you-time! And if you think you need a massage, we’ll just leave that to you to define.
Don’t Make Social Media a Habit
As much as you like mindlessly scrolling and pressing the heart button on your friends’ social media posts, posting photos of your food, – stop it! It isn’t always great for your mental health. I mean, think about it. You’re often hunched over and cramped, staring at a little screen.
Not only that, but people often find themselves comparing themselves to photoshopped influencers with unrealistic lives. Plus, too much of one thing can be bad, and unproductive in this case. So, it’s best to not make social media a habit, use it sparingly to post and browse memes every now and then. Schedule your social media time. And stick to it. Sadly, old habits die hard. But you’ve got to try.
Eat Healthy
A healthy diet not only helps your brain but your body as well. So, take it easy on the snack food for now. Instead, recognizing those delicious leafy greens and bright-colored fruits will only add to your good mood. You can start by trying to include foods rich in Omega-3 polyunsaturated fatty acids. Research has shown that these nutrients restore structural integrity to the brain cells necessary for cognitive function. And? It can boost your mood! These nutrients are commonly found in nuts, flaxseed, and fish.
Which habits will you enact? And which bad habits are you guilty of? Let us know in the comments.
