3 Ways to Improve Your Emotional Wellbeing

improve emotional wellbeing blog; online therapy for women

It can be easy to slip into a rut of not feeling particularly great when it comes to emotional wellbeing. 

Keeping up with work and family commitments can mean your emotional wellbeing isn’t top priority when you have deadlines, meals to plan and general life adulting. 

However, the impact of not addressing your emotional wellbeing can be great. 

In the UK, new research suggests that cases of burnout have increased to 48%.

This can lead to anxiety, depression, decreased satisfaction, and feeling disconnected in your relationships.

While we can’t always control external stressors, when we take the time to address emotional wellbeing, it can build your capacity to handle stress and increase your resilience. 

If you’ve recently been feeling stressed, burnt out and disconnected, here are three things you can do to improve your emotional wellbeing. 

  1. Practise a Regular Digital Detox 

You should consider a regular digital detox and I’ll explain why.

A leading contributor of stress is related to how much time we spend on screens and the amount of information we are processing. 

If you’ve ever found yourself waking up in the morning and the first thing you grab is your i-phone or android, this is a great example. 

Our brains were not designed to constantly receive and process information. Particularly first thing in the morning when your brain goes from rest, to immediate over stimulation from social media, news articles and emails. 

The same applies at night time, it can take a while for your brain to switch off from the busyness of the day. 

We can feel stress according to the content we consume, like seeing an email about a work related issue at 9pm, which isn’t going to set the tone for a restful night’s sleep. 

Social media can often lead to FOMO or comparing with others, particularly if you’re already feeling disconnected, it can be easy to experience feelings of worthlessness when you see what looks like everyone else having a great time. 

If you want to try a digital detox, you can begin minimising your usage time in the evenings, gradually increasing to the weekends, then try it for a week and increase the time until you can go a few weeks or longer. 

You’ll notice the difference emotionally and you’ll realise just how much extra free time it allows you to have. 

  1. Use a journal to improve emotional intelligence 

Journaling is the number one thing that I recommend to all of my clients. 

9 out of 10 see the benefits and continue to do so even after therapy (based on my observations and not scientific study). 

The key to journaling is that it’s not about recording an account of what you’ve done that day, it’s more about an emotional check in. 

It’s almost automatic when someone asks how we are, to immediately respond with, I’m fine, but journaling helps you to move past an automatic response and really address how you’re feeling. 

This practice helps you to identify your emotional triggers and patterns, empowering you to develop strategies for emotional resiliency and growth. 

The more you are able to identify and connect how you’re feeling, the easier it is to process those emotions so that you can address those feelings and stop feeling stuck. 

As many therapists like to say, you have to feel it, to heal it and journaling is a great asset in helping you to improve your emotional wellbeing.

If the idea of staring at a blank page feels daunting and you don’t know where to begin or what to write, try these journal prompts to get you started. 

Today I’m feeling ….

I’d like to feel…

I can start to feel this by ….

If writing isn’t your thing, you can record a voice note, record yourself or just use bullet points. There are also lots of journals out there that help you to become more self aware. Here are a couple of my favourites that are on Amazon but you can find them in other places too. (There’s no affiliate link, I’m just sharing what I like). 

6 minute journal
Emotions journal

  1. Find your Glimmers

Glimmers is a term coined by Deb Dana who specialises in complex trauma and Polyvagal Theory and it’s a tool to use with clients who have experienced trauma

Glimmers are the opposite of triggers and refers to those small moments that help us to feel emotionally regulated, safe and calm. 

People are often familiar with the term trigger, where we feel strong uncomfortable feelings and can respond in a negative way. 

When we become more aware of our glimmers, we are learning the tools that help us to find moments of joy. 

The more we actively seek our glimmers, the more we can practise regulating our nervous systems to feel safety and calm. 

Finding our glimmers throughout the day can help with a nervous system that spends a lot of time in fight or flight to recognise moments of calm when they arise. 

These small moments can be found in the smallest of ways, by identifying the little things that help you to feel content or smile, even if only for a moment. 

Examples of finding your glimmers are: 

  • Enjoying a cup of your favourite tea
  • Hearing the sound of a loved ones voice 
  • Time spent near the ocean 
  • Your favourite scent 
  • Being in nature 
  • Listening to a song that has happy memories 
  • Taking care of a plant 
  • Cuddles with a pet 

Finding your glimmers doesn’t mean you ignore feelings of sadness or label emotions as good or bad, but it does open your awareness to finding joy in what is around you so you can improve your mood and become used to experiencing safety. 

This can be a great practical tool to use for better emotional wellbeing, even if you haven’t experienced any significant trauma. 

Remember, emotional wellbeing is a journey, and it’s important to tailor these strategies to your unique needs and circumstances.

I’m Lizandra, a practising psychotherapist in St Albans specialising in attachment and relationships. If you’d like to learn more about emotional wellbeing, join the mailing list for weekly emails and updates.

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