The Power of Mental Wellness: Nurturing Your Mind and Emotions

Signs that people are experiencing difficulties may include:

• persistent feelings of sadness or hopelessness
• feeling irritable, tearful, or angry
• withdrawing socially
• loss of interest in activities that are usually enjoyable
• changes to eating or sleeping patterns
• feeling restless or agitated
• fatigue or lack of energy
• difficulty concentrating
• neglecting self-care
• difficulties with work or studies, or carrying out everyday tasks
• mood swings
• thoughts of death or suicide
• self-harm
• substance misuse

In children

Parents and caregivers can look for the following signs:

• ongoing sleeping difficulties
• changes in behavior that is significant
• withdrawing from social situations
• self-harm
• a lack of interest in activities they usually enjoy

The best is  the following strategies for improving emotional health and well-being:

Be mindful

Staying in the present moment may help people become more aware of everything going on internally and in their surroundings and release thoughts or worries. To practice mindfulness, individuals can:

• Breathe deeply: Inhale through the nose for four counts, hold for 1 second, then exhale through the mouth for 5. Repeat when necessary.
• Take a walk: While walking, pay attention to breathing and engage the senses to take in the surroundings. Notice any thoughts or worries that come into the mind, but then bring awareness back to the present moment.
• Eat mindfully: Take time to smell and taste food thoroughly, and notice the textures and flavors with each mouthful. Pay attention to when the body feels hungry or full.
• Body scan: Mentally scan through the body from head to toe and bring awareness to how each part of the body feels.

Manage and reduce stress

Some stress can be helpful when carrying out tasks, and it is typical to feel it now and then, but long-term stress can be unhealthy. People can help lower stress by:

• trying to get 7 or more hours of quality sleep each night
• exercising regularly
• creating a positive social support network
• setting priorities and scheduling time to relax
• practicing self-compassion by focusing on achievements, rather than what they did not achieve
• speaking with a healthcare professional

Try to develop a positive mindset

Holding onto positive emotions for longer, noticing and appreciating the good things in life, and quickly bouncing back from challenges are all signs of emotional resilience. People may be able to build this by:

• recognizing any good deeds they have done for others
• forgiving themselves for any mistakes they have made
• writing down what they are grateful for each day
• spending time with positive people
• focusing on beliefs and values that feel important to them and letting them guide life decisions
• taking care of physical and mental health through a balanced diet, regular exercise, and good quality sleep

Reinforce social connections

Healthy social connections may help improve emotional, physical, and mental well-being. To create a positive support system, people can try:

• joining a group that focuses on an enjoyable hobby or activity
• creating positive relationships with their children, family, or friends
• asking for help from others
• trying a new class to learn something new
• volunteering with a cause they care about
• traveling to new places or meeting people from different backgrounds

Cope with loss

Losing a loved one can have a huge impact on emotional well-being and may feel overwhelming. To help cope, people may try:

• talking with individuals they love or trust
• prioritizing self-care, and taking time to exercise, sleep well, and eat healthily
• finding a grief support group
• avoid making any major life decisions while grieving
• consider counseling, therapy, or consulting a healthcare professional

The best recommends the following tips for improving and taking care of emotional health and well-being:

• Aim to become more aware of feelings by labeling them, such as “I am feeling nervous.”
• Avoid judging any feelings as right or wrong and accept them for what they are.
• Try to notice how feelings relate to thoughts, such as “I am thinking about what I said to that person, and I’m feeling angry.”
• Think before acting and make decisions according to goals.
• Be aware of choosing thoughts and what to focus on.
• If thinking about something repetitively is causing emotional discomfort, try to recognize the thought and release it.
• Realize that feeling uncomfortable emotions during times of challenge or uncertainty is expected.
• If feeling emotional discomfort, try talking it through with someone, take a walk, exercise, or listen to music.
• Try communicating thoughts or feelings face-to-face with a person who is a good listener.
• Work on becoming the person they wish to be.