October is
Emotional Wellness Month
By Lianna Erickson-Trembath, LCPC, ACADC, CCTP
October is National Emotional Wellness Month and is a good reminder for us to check in with ourselves and take the much-needed break from our hectic schedules, turn off the phone, and allow ourselves to quiet our mind and relax.
Often in the mental health field, we hear the words “self-care.” We are told numerous times how important it is to take care of ourselves so that we can remain competent within our profession. Sometimes, hearing the word “self-care” can be redundant and can be dismissed.
However, the question remains, how do you promote your personal emotional wellbeing? According to BMC Health, “maintaining a healthy emotional balance helps us make healthy choices, have good relationships, and achieve our goals. Emotional wellness gives us a toolkit for handling life’s stresses, navigating relationships, and keeping ourselves motivated.”
Here are some possible suggestions to promote your emotional wellbeing:
Positive Self Talk – How do you speak to yourself? Do you give yourself praise for doing a good job? Are you patient with yourself when you make a mistake? Changing your internal dialogue to being more positive will lead to positive actions.
Get Enough Sleep – How many hours of sleep do you need to feel good? People range from 6-9 hours per night. What is your magic number? When we don’t get enough sleep, we often are more irritated and have less patience with people.
Ask for Help -This is sometimes hard to do, however we all need help from time to time. When was the last time you asked for help? It is beneficial to ask for help so we don’t feel overwhelmed or take on too many tasks. Asking for help not only helps you but also the other person.
Take Time Out for Activities You Enjoy – What activities bring you joy? When was the last time you did something fun? You need to make time for self-care, period. This is very important to maintain good mental health.
Diet & Exercise – Have you ever heard the phrase, “you are what you eat?” Eating good nutritional foods will give you energy, help with memory, reduce brain fog, and strengthen your immune system. Spending 20 minutes a day walking, stretching, running or strength training will help boost your motivation and brighten your mood.
Taking Breaks – How often to you get outside to breath in the fresh air? Do you eat your lunch at your desk? Do you take breaks throughout the day? It is important to get up from our computer each hour and move our body and change our view.
Attitude of Gratitude – Being grateful is a wonderful way to change our world view to being positive and looking for the silver lining in each situation. It helps break the negativity outlook and shifts our perspective.
Get out in Nature - Enjoy the sunshine and fresh air. Take a moment to watch the birds or squirrels. Getting Vitamin D from the sunshine improves our mood and our immune system.
Set Boundaries – Do you have a hard time saying no? Do you often find yourself stretched thin and feeling overwhelmed? If so, its time to say no and create time just for you to regroup and find that wellbeing balance.
Creating a Support System – Who supports you? Who can you turn to when you are feeling like talking about your day, a stressful situation, or just to vent? Who has your back? Surrounding yourself with positive people will help your outlook on life.
Find your Comfort Zone – Finding your personal joys is a great way to increase wellbeing. These “comforts” can be your favorite beverage, song, clothing, a blanket, or a comforting picture as your computer background.
Take up a Relaxation Practice – Examples of relaxation practices include mindfulness, yoga, and breathing exercises. You all have heard of these powerful stress relieving activities. The question is, how often do you engage in these activities per week?
Creating balance and making time for our personal wellbeing starts with implementing these self-care activities into your life. In support of October’s Emotional Wellness month, we hope that you as a mental health professional take the time to nurture yourself and do something each day that supports your wellbeing. Remember, “Putting yourself first isn’t selfish; quite the opposite. You must put your happiness and health first, before you can be of help to anyone else.” – Simon Sinek.
Sources:
National Emotional Wellness Month; https://nationaltoday.com/emotional-wellness-month/
https://centerhealthyminds.org/assets/files-publications/Reed-Stress-and-the-immune-system.pdf
Mental illness and well-being: the central importance of positive psychology and recovery approaches BMC Health Serv Res. 2010; 10: 26. Published online 2010 Jan 26. doi: 10.1186/1472-6963-10-26
PC-286-10-22-2021
