Emotional

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Emotional wellness involves recognizing, expressing, and constructively managing emotions. It includes developing resilience, stress management, and seeking support when needed. Self-care, mindfulness, and fostering positive relationships contribute to emotional well-being.

Wellness for Real-Life Tip(s) Discussed:

Develop self-awareness and emotional literacy – Emotional awareness is the ability to conceptualize and describe one’s own emotions and those of others. Research shows there is a strong association between emotional awareness and positive mental and physical health outcomes. To nurture this wellness skill, practice identifying emotions and noticing how they show up in your body; using a feelings wheel can be a helpful tool.
Set boundaries – Therapist and author Nedra Glover Tawwab, describes boundaries as the “rules, expectations, needs, and desires that help you feel safe and comfortable in life and in your relationships.” Boundaries are about taking responsibility for ourselves and our experience. Rather than telling someone else what they can or can’t do, boundaries are our way of letting someone else know what we will and will not tolerate.
Engage in a gratitude practice – Intentionally practicing gratitude can be a powerful health habit. Research shows that practicing gratitude for 15 minutes a day, five days a week for at least six weeks can enhance mental wellness and possibly promote a lasting change in perspective. The multitude of health benefits associated with gratitude include reducing depressive symptoms and anxiety, relieve stress, and improve sleep. It’s also good for your heart—studies have shown that a grateful mindset can cause a significant drop in diastolic blood pressure and positively affects biomarkers associated with the risk for heart disease. To get started, try writing about one positive thing that happened to you in the past day or listing out five things you feel grateful for—and get specific!
- Try a grounding technique – Sensory grounding techniques are small practices designed to bring awareness to the present moment and connect with the body. These techniques can help reduce stress, anxiety, and improve overall well-being. Some examples include: The 5-4-3-2-1) method – Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This activity helps shift your focus from anxiety-provoking thoughts to the present moment.
- Ear massage – The vagus nerve is a part of the parasympathetic nervous system that’s responsible for calming and relaxing the body. Massaging the ear can stimulate the vagus nerve, providing potential benefits such as reduced stress, improved digestion, and lowered heart rate. In the 12 Degrees podcast episode, Deshna mentioned this specific video from Dr. Nicole LePera that demonstrates this exercise.
- Lean against a wall – Lindsey referenced an interview from Dr. Becky Kennedy’s Good Inside podcast in which Larissa Jularis, an occupational therapist who specializes in sensory processing disorder, offered a simple strategy to regulate your nervous system: lean against a wall. It grounds you in the space you’re in and also cuts off auditory and visual stimuli from behind. It also helps you feel supported and offers a type of pressure to your body similar to a weighted blanket, which can be deeply soothing.