11 Steps to Emotional and Mental Wellness

By Esther | August 25th 2020 | Wellness and Recovery, Self-Care Series

1. Get enough rest.

Research has shown that a person should get at least 7-9 hours of sleep a night. When you are not properly rested, you tend to get too tired and fatigued, you become cranky and grouchy, you get easily affected and emotionally unstable, and you become a little bit difficult to get along with. Make rest a priority and schedule your rest just as you schedule the rest of your day.

2. Exercise.

3. Volunteer your time.

Volunteering your time helps you shift your emotions to something or someone else. There are many ways that one can volunteer even without getting out of your house, especially at this age of technology. You can offer lessons, coaching, or counseling virtually using online platforms such as Zoom, or read a story, or start a drive, virtually. Research and find ways that suit you best and serve others in any way you can. You not only shift your focus, but you also get a sense of fulfillment and gratitude when you are serving others.

4. Deep breathing.

Deep breathing can help you calm yourself and get centered. It can also help you lose weight.

Plant your feet flat on the ground, put your hands on your thighs, close your eyes, imagine yourself somewhere else, take a deep breath in, hold it for about five seconds, and push all the negativity out as you push the air out of your lungs. You can also do deep breathing when you are walking or driving. The point is to get centered and inhale and exhale deeply.

Deep breathing brings calmness, reduces anxiety, slows down heart rate, and increases oxygen in your brain which helps you clear your mind and achieve mental stability.

5. Spend time with friends.

Two is better than one. There are countless ways to spend time and connect with friends. You can go on a video call, meet up if you are allowed, or even just picking up the phone to call or send text messages. Hang out with your friends and share your thoughts and emotions, share a laugh, and just talk about anything that interests and connects you.

Choose true friends to spend time with, those who make you laugh, who pick you up when you are down, who accepts you and make you feel good about who you are and you are the same to them. True and positive friends speak life into you and help you deal and cope with your emotions, as well as help you gain clarity with the things that are confusing and bothering you.

6. Take time to unplug.

Technology is so much a part of our life nowadays that sometimes it becomes the reason for our emotional problems and turmoil. There is a lot of negativity in the world and a great deal of that is being covered and reflected in the media, including social media. Apart from that, many of us are so keen on getting “connected” with everyone that we spend so much time on social media than we do with things and relationships in real life.

Take the time to unplug from technology and from the online world. Read a book, write in a journal, spend some time in the real world, and with people around you. Connecting to reality helps you get grounded and stay in the present. It helps you to think freely and positively and be aware of your blessings and the realness of your life.

7. Write a journal.

Write down your feelings and emotions in your journal. Writing down your emotions enables you to see what you are really feeling and process them even more clearly. And as you are processing them, you may be able to discover things about yourself that will help you understand why you are feeling these emotions and see where your thoughts and mindset are really at.

8. Get organized.

It is important that you do things one at a time and focus on that one thing at each time. Get your things, your tasks, and yourself in order. Get organized and put your intentions for the day in a calendar. List down what you are trying to accomplish for that day. Getting organized will keep things from piling up that will prevent stress, negativity, and emotional distress.

9. Think about what you’re THINKING ABOUT.

Whatever you think about you bring about. So, if you are thinking negatively and you’re around negative people, you will begin to have that negative self-talk. Think about your thoughts and process your thoughts. Think about things that pick you up, things that make you happy, and think positively about yourself.

When you begin to think positively, your perspective will change, your emotions will begin to change, and you begin to react to things positively. Whatever you think about and talk about, you bring about. Energy grows where energy goes. Wherever the mind goes the body follows. When you focus your energy on negative things and you are thinking negatively, then your body follows, and you embody the negative thought which affects your emotions negatively. But if you begin to think positively, of things that are good and peaceful, of joy and happiness, then you are going to embody that positivity and walk in it.

10. Talk about your feelings.

11. Make a gratitude list.

Write down what it is that you are grateful for, and during times when you feel down or negative, go back to that list and be reminded of the good things in your life. This will help you get rid of the negative self-talk. Your emotions begin to change, you become relaxed and get a clear mind. You are able to get grounded and focus on the positive things in life and the important things in life.

These steps are important to achieving emotional and mental wellness, but they don’t necessarily have to be in order, nor do you have to do all of them every time. What is essential is that you begin to really work on your feelings and your emotions and take care of your emotional wellness. When you are able to maintain your emotional wellness, things become much clearer and easier for you which leads you to take care of your mental wellness.

As a part of your emotional wellness, invest also in doing Prayer Challenges. I recommend you try Mark Patterson’s 40-day prayer challenge. Make it a part of your day to get in touch with your inner self through prayer and meditation.

To get your 40-day prayer challenge going, the logistics include:

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