When we’ve gone through an emotional attack, whether because of a traumatic event that involved abuse or perhaps an unexpected life change (hello, 2020…), our last thought may be to care for our inner peace as we react to the volatile world around us. It is essential that we take steps to prioritize our own wellbeing and find steady ground before we can confidently step out and take on whatever is thrown our way. But first, we must understand what is meant by the term “emotional health”.
What is emotional health?
According to psychologist Juli Fraga, PsyD., emotional health “focuses on being in tune with our emotions, vulnerability and authenticity.” Healthline.com mentions having good emotional health is a fundamental aspect of fostering resilience, self-awareness, and overall contentment. It is just as important as caring for your physical and mental health.
Re-centering yourself
Here are seven ways to nurture your emotional health. Try just one or a few of these suggestions to find what works best for you personally.
1. Notice how you feel when conflict arises
Learning to name our emotions allows us to begin processing situations and events in a healthy and productive way. Do you feel sad? Angry? Afraid? Relieved? This simple step can seem obvious, but sometimes during chaos or frustration, we can forget to take a step back and figure out how we feel. Once we do so, we can put into place the “next steps of action”. This might include initiating a conversation with the person who caused hurt or setting up boundaries for yourself.
2. Engage in positive self-talk
How have you been talking to yourself in this process? Maybe you’ve been causing further harm because of the thoughts you’ve allowed to seep in. Thoughts like “I deserved this” or “I can’t possibly recover from this.” It takes a lot of effort to be consciously aware of where our mind goes and to change those typical thought patterns into ones that are kinder and more compassionate.
Healthy Coping Strategies
3. Find healthy coping strategies
You have so much freedom to be creative with how you choose to cope and respond. Keeping a journal and writing down your thoughts is a great place to start. If you’re a verbal processor, seek help from a counselor. Seek encouragement from the Lord who is the ultimate Provider of peace. Read Bible passages like Psalm 23 and reflect through prayer. Take this time to explore artistic outlets like painting or pottery or try a new hobby that gets you active and moving. Be in tune with what you need to recenter yourself.
4. Go for a walk
Our emotional health goes hand-in-hand with physical health, so if you are able, going outside for a fresh-air stroll is the easiest and quickest way to get out of an emotional rut. Focus on deepening your breath as you take each step. Try to watch for when your mind begins to wander so that you can come back to being fully present in what you are doing in the moment.
5. Connect with a loved one
Spend time in the presence of a friend or family member who will listen and offer support as you walk through this time. Doing things that you normally would do together, such as enjoying a meal or watching your favorite shows, can help bring some normalcy back into your routine.
6. Reduce outside noise
Clearing your mind sometimes takes minimizing the amount of “noise” that filters in. Taking a break from social media or even the news might help when you start to feel overwhelmed. Use this time to be in silence and solitude instead.
7. Be patient with yourself
This may be the most important practice. Remembering to have patience in this process is the ultimate act of self-compassion because you are allowing yourself to take the time you need to process the emotions that came up. The healing process looks different for everyone and is done in your own time, and there isn’t necessarily an “arrival point,” either.
Caring for our emotional health is difficult but essential for us to better understand how we function with ourselves and with those around us. You are not alone in this journey. If you’d like to talk with someone at ARMS, give us a call at 503-846-9284, Monday-Friday 8-5pm PST.
by Sam
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