October is ‘Emotional Wellness Month’ – and you can find a lot more information about that on my ‘Emotional Wellness’ page.
In this post I want to share some of the ways I know can help you to manage your own emotional wellness, and improve your emotional wellness when you are struggling – which a great many of us are right now.
Sources of wellness
Having a purpose
This could be family oriented, it could be an educational programme, a professional environment or a goal you are working towards in some way; having a purpose, a reason to get out of bed and do things each day is hugely rewarding, and it will improve not only your emotional wellness but your overall physical health in the long term too.
Hobbies and stress relieving activities
Having something that you enjoy and which you commit time to and derive pleasure from is incredibly important. Hobbies may be seen as frivolous by some, but they are actually vital in giving our lives some shape, colour and variety, and a series of small achievements which bring you joy. This could be something artistic, an exercise, a class or club, creative pursuits, meditation, even simply meeting friends regularly for a chat and a gossip!
Factoring activities which bring you pleasure, which give you chance to try new things or to meet new people, or which take you outside of your ‘ordinary’ routine are guaranteed to improve your emotional wellness.
Physical activity
This doesn’t mean you should join a gym and start training for a power lifting championship – it depends very much on the lifestyle you already live and your physical health. For some, it does mean running a marathon – for others it means climbing the stairs rather than taking the lift, walking to the corner shop, a bike ride with the children, playing in the park with a dog – but any kind of activity, anything which gets your body moving, raises your heartrate a little, perhaps has you breathing heavier, will not only mean you maintain a higher standard of physical health, it will also release endorphins in your body which give you a mental and emotional boost. It literally makes you happier, because you receive a boost of happy hormones – and exercise outdoors is even better, as it gives you a connection to the outside world, a chance to see some nature and wildlife, all of which increase those endorphins.
Spend time with others
When we are struggling emotionally it is common that we withdraw; we make excuses to avoid friends and gatherings, we stop texting or calling people, and we even stop posting on social media. Sometimes this is simply that we feel too tired or overwhelmed, and sometimes it is because we are comparing how we feel to what we are seeing of other people’s lives on platforms like Instagram or Facebook.
Remember that what you see on social media is a very heavily edited version of someone’s life, and you aren’t getting the full picture – so you can’t compare fairly.
As the pandemic has impacted how much time we can spend with people physically it’s even more important than ever before to reach out by other methods; the connection we have with our friends and family, the communication with loved ones, is proven to be a significant factor in our wellbeing – and when we are struggling it’s easy to feel like we are a burden or weight on them – but remember that your thoughts may not be reflective of the truth, and that people care for you and want to help. Text someone if you don’t feel ready to call, and let someone who loves you know that you are struggling. Remember that if the roles were reversed and you knew that someone you cared for was feeling overwhelmed, you would want to help, and that people won’t want you to struggle alone.
Sleep, rest and heal
Sleep is one of the most powerful ways in which we can heal ourselves, body and mind. Disrupted sleep is a huge indicator of emotional and mental ill health, so try to give yourself a healthy routine for sleep. Perhaps speak to a GP if you have been struggling for some time with poor sleep, but there are ways to help yourself naturally.
Stick to a regular schedule; try to go to bed at a similar time each night and wake at a similar time each morning; your body will come to expect sleep in those times and be ready for it. Avoid caffeine or alcohol, which are stimulants, and for at least an hour before you go to bed avoid any electronic screens – the blue light disrupts sleep patterns. Have a warm drink (herbal tea or your favourite decaf option), perhaps a bath or shower, read a book somewhere dimly lit and comfortable, and if you find yourself getting anxious about anything you need to do, write a list in a notebook beside your bed so that you have an action plan for the morning; there is nothing so urgent that it can’t wait until then.
Meditation
You can see in this image the benefits of meditating – this is another incredibly powerful way to boost your emotional and mental wellness – as well as your physical wellness; stress and anxiety have a physical impact on our bodies – so meditation and mindfulness will limit and reduce the damage that these fears and stress are causing, and help to protect you against them long-term.
There are a great many resources online for guided meditations if you aren’t familiar with the process; YouTube has many videos which are free to access; one of my favourites is ‘Great Meditation’ where you can find a lot of videos for different meditation goals. (https://www.youtube.com/channel/UCN4vyryy6O4GlIXcXTIuZQQ )
Seeking help and support
If you feel that your emotional wellness is struggling at the moment, you don’t need to struggle alone – there are many ways that you can access help and support. I offer talking therapy for people who have suffered trauma or abuse, or who are simply feeling overwhelmed by the weight of what has been a very difficult year. You can contact me to discuss the things you’re struggling with, and I can help you to find coping strategies and protect yourself from the damage that stress and anxiety have on your long term health.
Email me on amandaburbidge-counselling@outlook.com call me or message via WhatsApp on 07849 037095, contact me via this website or chat to me on Facebook
Amanda Burbidge Counselling 