10 Tips for Emotional Health
Medical and mental health professionals are increasingly aware how much our emotions affect our health, for good or for bad. We all have emotions, but some of us are more tuned in to our feelings than others. While we can’t control how we feel most of the time, we do have choices in how we react to our feelings. Here are some tips on how you can cultivate healthy emotions and help achieve balance in your life.
1. Accept Your Emotions
Feelings can feel good, and they can feel bad. It’s natural to want to avoid experiencing “negative” feelings. But the truth is all of our feelings are just that – feelings. When we can just experience them, knowing that they will fluctuate and change, troubling feelings become easier to deal with. When you sense a negative emotional response, it’s tempting to just try to deny it. It’s important to keep in mind that repressing, minimizing, or discounting your emotions can take a punishing toll on your mind and body. Learning to identify the cause of sadness, stress, frustration or anxiety in your life is the first step in learning to come to terms with them. When you’re more aware of your feelings, you will start to develop better ways to cope with them.
2. Seek Appropriate Outlets to Express Emotions
It’s OK to let close friends and family know when something is bothering you. Just make sure you’re expressing your feelings at the right time, to the right people. Understand that your family and friends may not be able to help you deal with all your feelings. Don’t overlook your doctor, therapist, counselor or religious advisor. Often it’s best to seek professional advice and support to help improve your emotional health.
3. Be Open To Change
The secret to leading a balanced life isn’t about staying still and rigid in one place; rather, it’s about being able to adapt to change. Be resilient. Learn to cope with change and stress. Change is never easy but resisting change often makes things worse. It’s better to accept change and keep things in perspective.
4. Eat Right
Eating healthy foods can help keep your emotions in balance by preventing mood swings, panic attacks and even the onset of depression. You can begin by eating a diet rich in fruits and vegetables. Many of these contain antioxidants — substances that protect and nourish cells. Foods high in antioxidants include colorful fruits and vegetables, such as oranges, berries, broccoli, spinach, carrots, sweet potatoes and tomatoes. Try to keep your blood sugar stable by eating smaller portions several times a day, making sure to start right by eating a healthy breakfast.
To make certain that you’re getting all the vitamins and minerals that your body needs on a daily basis, consider taking a multivitamin to supplement your diet. Schiff® Single Day Multivitamin delivers the vitamins and minerals associated with improved health and a sense of well-being in a convenient one-pill-per-day formula. It’s a great way to start your day. And, consistently taking a multivitamin has been shown to improve feelings of well-being.
Another way to support a positive mood is to make sure you are getting enough Vitamin D. For Vitamin D, this is especially important in the winter months. To help your body get sufficient Vitamin D, Schiff® has both Vitamin D 2000 IU and new Schiff® Mega-D3™, with 5000 IU Vitamin D3 along with Resveratrol and Red Wine Extract, to support key areas of health that often decline with age.
5. Practice Moderation
Avoid overeating and don’t abuse drugs or alcohol. Using drugs or alcohol only creates other problems. If you drink alcohol, do it in moderation. For women and anyone 65 or older, that means no more than one alcoholic drink a day. Men under 65 should indulge in no more than two drinks daily. If you smoke, stop. It’s never too late. And be sure to get a good night’s sleep. For most people, that means at least eight hours a night.
6. Keep Stress In Check
Try not to obsess about problems in your life. When you're stressed, your brain releases hormones that can make you feel depressed or anxious. Find ways to let go of the things that make you feel stressed and overwhelmed. This doesn’t mean you have to pretend to be happy when you’re feeling anxious or upset. You should attend to worrisome situations, but try to focus on the positive things in your life too. You may want to use a journal to keep track of the things that make you feel happy or peaceful. Research has shown that having a positive outlook can improve your quality of life and give your health a boost. Make time for the things you enjoy and focus on them.
You should also consider the anti-stress benefits of taking Schiff® Super B Complex With Vitamin B12. Super B-complex contains a unique blend of Vitamins B1, 2, 3, 6, 12, folic acid, biotin, pantothenic acid, choline, inositol, PABA and L-methionine. Super B-complex is recommended as an anti-stress formula due to its role in supporting brain and nerve function. It also supports your body's metabolism of carbohydrates, fats and proteins.
7. Get Exercise
Exercise makes you feel more energetic and alert. And it’s easy to make it fun – just pick an activity you enjoy, whether it's doing yard work or walking your dog. Exercise for a minimum of 30 minutes at least five days a week. Start by increasing your physical activity gradually. Park your car farther away and walk the extra distance. Take the stairs instead of an elevator. When watching TV, ride a stationary bike. Just get moving. Regular physical activity can help you think clearer, feel better and lower your risk of many diseases.
8. Keep It Simple
Think about what’s important in your life and what you can eliminate. Is it really necessary to check your email or monitor your Facebook friends repeatedly throughout the day? Slow things down and appreciate the beauty around you. Instead of constantly worrying about the future, remain focused on the present. Try meditating to calm your mind and body. Meditation is a useful way to bring your emotions into balance. People who meditate regularly also report lower incidences of illness and say they feel more connected to the people around them.
9. Think Of Others
One of the best ways to feel good about yourself is by doing something special for someone else. Volunteering in your community strengthens your social ties and leads to a sense of greater self-worth. According to a study conducted by The Corporation for National and Community Service*, researchers found a strong relationship between volunteering and lower levels of depression, especially for anyone 65 or older. Social service organizations, churches, schools and charitable groups are always looking for extra help. It’s a great way to make lots of interesting new friends, too.
10. Be Good To Yourself
Most of us are harder on ourselves than anyone else. The more you beat yourself up for your mistakes and shortcomings, the worse you’ll feel. Over time, self-criticism can even contribute to anxiety and depression. Give yourself frequent pep talks and focus on your positive qualities. Remember that happiness and good health are closely related. For more advice on your emotional and physical well-being, explore www.schiffvitamins.com
* The Health Benefits of Volunteering, The Corporation for National & Community Service, 2010.