One of your priorities might be developing a more positive relationship with your sister. Another priority might be figuring out how to maintain a healthy work-life balance, good physical health, fulfilling relationships, and a satisfying spiritual life. [2] X Research source Figuring out what you most want to improve can help you figure out the most productive path.
You can find online assessment tools to help you figure out your results. A mental health specialist can also help you determine your EQ. This will help you figure out which areas need the most improvement. For example, maybe you’ll learn that you are not great at acknowledging your emotions. That could give you a starting point for improvement.
For example, maybe you will set a goal of meditating for 10 minutes every day. That is a short term goal. You might say, “I would like to feel more confident in my conflict resolution strategies by the end of the year. " That’s more of a long term goal. Write down your goals. This will help you solidify them and make you more likely to commit.
Sensing. This is when you notice the way you are feeling. There might be a physical sensation associated with this emotion. For example, you might feel sad and notice a feeling of heaviness or tightness in your chest. Naming. This is when you apply a name to the emotion. For example, you might decide that what you are feeling is sadness. Attributing. This is when you try to find the source of the emotion that you are having. For example, you might attribute a feeling of sadness to a bad day at work or a falling out with a friend. Evaluating. This is when you think about how having the emotion makes you feel. For example, you might note that you feel angry for feeling sad or uncomfortable for feeling sad. This may be a result of your background or culture. Acting. This is when you decide what you are going to do to express or cope with the emotion. For example, if you are feeling sad, then you might decide to write about it, go for a walk, call someone, or just sit and do nothing for a while.
For example, you might note that you get anxious whenever you are around your sister, so she might be a trigger for you. Therefore, you might develop a plan to cope when you are around her, such as keeping to light topics of conversation, setting a time limit for your visits, or bringing a friend along to act as a source of support.
Head to the library. Look for some books about the value of taking good care of your mental health. Research different ways to improve your emotional well being. For example, you might visit a yoga studio to ask them about the mental benefits of practicing yoga.
Organize a game night. Invite your friends over for board games or cards. Head to the park. Swinging is just as much fun for adults as it is for kids. Make more jokes. Try something as simple as saying, “Lovely weather, isn’t it?” while you’re waiting for the bus in a downpour. It may not be original, but the act of making a joke can improve your mood.
Take an art class. Contact your local community center for details. This would also be a great way to make new friends. Get a coloring book. Kids aren’t the only ones who enjoy coloring. Adult coloring books can help you relax and unwind. Listen to music. Or, learn to play an instrument. You could find a group class or hire an individual teacher.
Choose something that interests you. For example, if you love animals, consider volunteering at your local animal shelter. Volunteering can also serve as a way to meet new people. You might even make some new friends!
Take a break from work. Instead of eating at your desk, walk to a nearby park to eat lunch on nice days. Go exploring. Check out nearby state parks and head out for a hike. Ask a friend to join you on a bike ride.
Download an app that has guided meditations. You can choose the length you want. Morning and night are both great times to meditate. Just make sure to choose a quiet spot and wear comfortable clothing. Try to clear your mind. Choose a mantra to repeat, such as “Om”.
Take a time-out. For example, if you are having an argument with your partner, say, “I’m going to take a walk around the block to cool down before we continue this discussion. " Find coping mechanisms. Everyone experiences stress. The key is to be able to handle it. Try different techniques such as slowly counting to 10 when you feel stressed. You could also try listening to music or taking a relaxing bath. Focus on your breath. Breathe slowly and intentionally, in through your nose and out through your mouth. This will help slow a racing heart rate often caused by stress.
Find an activity you enjoy. You’ll be more likely to stick to the program. Do you like to dance? Try a Zumba class. Socialize during your workouts. Ask a friend to go for a long walk while you catch up on gossip.
Certain foods are mood boosters. Try adding salmon, walnuts, and avocados to your diet. You should also look for blueberries and leafy greens, such as kale. Avoid foods that can negatively impact your mood. Try to stay away from sugary snacks and fried food. It’s also a good idea to limit your alcohol and caffeine intake.
Try to go to bed and get up at the same time each day. This will help your body adjust to a regular sleep schedule. Limit electronics before bed. Power down the laptop and the television about an hour before bedtime. Avoid checking e-mail or social media late at night. Lack of sleep can make you irritable, anxious, and unable to focus.
Say hi to your neighbors. Striking up a pleasant conversation can increase feelings of happiness. Meet new people. Try joining a local book club if you love to read. Make plans. Put some effort into building your network of friends. If you enjoy chatting with someone in yoga class, ask if they want to grab a smoothie after class sometime.
Choose the pet that is right for your lifestyle. For example, if you love to hike, pick a dog that can go with you. Taking care of a cat can make you feel needed, which is important for good mental health.
Reach out to someone you haven’t seen in a while. Pick up the phone and say, “Hi, it’s been a while. Let’s get together and catch up!” Lean on loved ones when you need to. Don’t be afraid to say, “Bill, I’ve been feeling low lately. Do you have some time this week to get together and talk?”
Therapy can be really helpful if you are dealing with issues such as anxiety or depression. Ask your doctor for a recommendation. You can also visit your primary care physician. Ask if there could be a physical reason behind your emotional issues.
