If neglecting our emotions were a sport, then most of us would win!

Emotions influence our thoughts, actions, and behaviours, altering our life course. Emotional wellness is a prerequisite for mental wellness. By the end of this blog, we hope to equip you with emotional self-care practices to take a positive step towards your well-being, because your mental health matters.

Self-care practices for emotions begin with basic habits central to the overall quality of life. They include nutrition, fitness, sleep hygiene, and healthy social connections, and leisure activities, excluding work. A balanced and nutritional diet, regular physical exercise, a fixed sleep schedule, frequent contact with loved ones (friends or families) or a social group (neighbours, colleagues, community groups, etc.), and a fulfilling hobby (painting, travelling, playing an instrument, etc.) are vital for overall well-being. Focus on incorporating each of these into your daily lives first to make your journey smoother.

Moving further, there are psychologically-orientated emotional self-care practices that foster well-being. Let's understand them:

1.     Know Your Feelings

We tend to bottle our emotions, which does more harm than good. It is necessary to connect with your feelings on a deeper level. Your emotions should be fully felt and expressed, not neglected or suppressed.

2.     Understand Your Emotional Needs

It is okay to prioritise yourself. That can be a challenge, especially when others rely on you for support. But you can’t pour from an empty cup; hence, by focussing on your emotional needs first, you help yourself and others. Use the ‘Pre-Ask’ technique: ask for help before or when you’re close to needing it. Whether it is space, support, or a listener, reaching out for help before you’re in crisis gives others the time to prepare and be more present when they come to your aid.

3.     Set Boundaries

Establish healthy boundaries and ensure they are respected. It is okay to say no when you are not comfortable, take space when you need it, and distance yourself when something is taking a toll.

4.     Allow Emotions to Pass

Accept your emotions, whether positive or negative, as a reaction to the particular moment. Acknowledge the discomfort or other accompanying sensations, and remind yourself that they will eventually pass. Later, you can navigate them effectively.

5.     Breathe

Controlled breathing provides significant stress relief. “It’s well known that slow breathing techniques have a positive effect on emotional state,” says Dr. Jack Feldman, an expert in the neuroscience of breathing.

“Belly breathing” is a simple method to help you start. Sit or lie down comfortably, placing one hand on your upper chest and the other on your belly. Inhale slowly and deeply through your nose, allowing air to fill your lower belly. The hand on your stomach should rise while the hand on your chest remains still. Then, slowly exhale through your mouth. Whenever you are experiencing emotional turbulence, take a minute to breathe first.

6. Practice Gratitude

Consciously focussing on your life’s silver linings is extremely beneficial. The idea is to not invalidate your struggles but to help you stay mindful of your blessings. You can do it by:

7.     Embrace Joy and Humour

Evidence shows that humour uplifts our spirits and eases the strain of stress on our bodies. It is a powerful emotional self-care practice that lightens the emotional load. Here are a couple of tips for increasing humour in life: 

Adopting these emotional self-care practices will help nourish your emotional wellness, but in the face of severe distress, don't hesitate to seek help from a mental health professional, because above all: Your Mental Health Matters.