Pee Dee Mental Health: Emotional Wellness

EMOTIONAL WELLNESS is vital to a Healthy lifestyle

story by Susan K. Carter, Pee Dee Mental Health Center

Are you satisfied with your personal and work life? Many of us report at least some dissatisfaction with one or more aspects of our lives at any given time. Loneliness and job stress are two common culprits keeping many people from feeling fulfilled and optimistic. One new report suggests that 36% of all Americans experience “serious loneliness” (Loneliness in America: How the Pandemic Has Deepened an Epidemic of Loneliness and What We Can Do About It). This statistic includes 61% of young adults and 51% of mothers with young children and is based on an online survey of approximately 950 Americans in October 2020. Arguably more common than loneliness, job stress has increased in recent decades as more people perceive little control over the increased demands placed on them in the workplace. For example, 46% of respondents to a recent survey cited “workload” as their primary workplace stressor. These demands have been demonstrated to be associated with increased rates of heart attack, hypertension, and other disorders (The American Institute of Stress).

Although some stress is inevitable and even motivating, too much pressure leads to physical and emotional conditions that can become chronic and debilitating. Developing and maintaining emotional wellness will enhance your ability to meet life’s challenges with resilience and acceptance. Emotional wellness refers to an awareness, understanding, and acceptance of your emotions and the ability to deal with challenges and change (Mcleancare.org). These skills help you bounce back quickly after a setback. They also allow you to hold on to positive emotions and appreciate the good times longer. Decreasing stress can help give your immune system a boost and allow you to get through the day more easily. Strategies to help you manage stress, deal with loneliness and social isolation, and improve your overall mental health include:

Adopt a positive mindset:

Give yourself credit for the good things you do each day. Note them in a journal or use a happiness app such as Happify to measure and improve your mood. For example, the Happify app will score your happiness based on a questionnaire that includes questions about all aspects of your life, especially your health. The app uses the results to develop programs based on your score and includes activities such as guided meditations, writing assignments, and games to increase your happiness based on evidence-based research. Forgive yourself and others. Understand that everyone makes mistakes; learn from what went wrong but don’t dwell on it. Surround yourself with positive, happy people. Focus on the good. You’ll feel better if you look at the positive aspects of people, new experiences, meals, and everyday life. Get connected to the people around you. Our emotional health is closely related to our social connections. Strengthen your social circle by reaching out to others, including through Facebook or Instagram. Sharing your positive thoughts and milestones with others and responding to theirs builds closeness and community. Go for a walk and talk with neighbors or join a gym and get to know other wellness-minded people. Revisit a childhood hobby or musical interest by taking lessons or joining a choir. These activities will increase your confidence and mood as your skills increase. Volunteering for things you care about in your community will also increase your mood as advocating for others increases happiness more than personal gains such as shopping for yourself.

Relieve stress:

Chronic stress, the feeling of being on “high alert,” for a long time, harms both body and mind. Boost your resilience to difficulties by getting enough sleep and exercising most days. Walking for just half an hour can boost your mood significantly. Sleep affects both our mental and physical health and is vital to our well-being. To improve the quality of your sleep, go to bed at the same time each night, and get up at the same time each morning. Sleep in a dark, quiet, comfortable environment. Avoid caffeine and alcohol late in the day.

Establish Boundaries:

Frustration, anxiety, and stress arise when we feel we have too much to do. Establish boundaries through prioritizing tasks and communicating your limits with others. Having priorities will help you figure out what you are willing to spend your time and energy on. Let people know what you will and will not tolerate. Don’t assume they know if you don’t tell them kindly and firmly. Don’t say yes just to avoid hurting someone’s feelings. Use your instinct to help you make decisions. Ask: Am I excited to do this? Do I dread doing this? Only commit to voluntary things you want to do. Think about the amount of time something will take compared to the amount of positive impact it will have. If it will take up more time than it’s worth, say no. Most importantly, make sure you spend time doing things that bring you joy and help you feel better about yourself. In times of uncertainty, emotional wellness is an essential coping tool. Taking good care of yourself is the best gift you can give yourself and those around you!

Pee Dee Mental Health Center 125 E. Cheves Street, Florence, SC (843) 629-2493 susan.carter@scdmh.org

Susan K. Carter

Office of Performance Improvement and Education (OPIE)