EFFECTIVE TIPS ON MANAGING YOUR EMOTIONAL WELLBEING
Article Contributed by Ms. Chhavi Bhutiyani, Assistant Professor, Faculty of Commerce and Business Administration.
If you learn to create the right kind of climate in your body, mind and emotion, your health, wellbeing and joy- everything will be taken care of.” – Sadhguru
1 SAVORING:
Savouring is the act of stepping outside of an experience to review and appreciate it. Savouring intensifies and lengthens the positive emotions that come with doing something you love. Practice the art of savoring by picking one experience to truly savour each day. It could be a delicious meal, a great walk outside, or any experience that you really enjoy. These techniques include: sharing the experience with another person, thinking about how lucky you are to enjoy such an amazing moment.
2 GRATITUDE JOURNAL:
Gratitude is a positive emotional state in which one recognizes and appreciates what one has received in life. Research shows that taking time to experience gratitude can make you happier and even healthier. Take 5-10 minutes each night to write down five things for which you are grateful. They can be little things or big things. But you really have to focus on them and actually write them down. Do this each night for the whole week.
3 ACTS OF KINDNESS:
There are many tales of hope amid Corona virus Crisis. People all over the world held rounds of applause for healthcare workers from their balconies and rooftops.
Try to perform seven acts of kindness beyond what you normally do. These do not have to be over-the-top or time-intensive acts, but they should be something that really helps or impacts another person.
4 SOCIAL CONNECTIONS:
In this current uncertain and challenging time, people of all ages, can benefit greatly from staying connected with others virtually while they are on break from doing so in person. We shouldn’t underestimate the basic human need for social support and interaction. Not only does it enrich our lives, it also keeps us happy and well. Try to focus on making new social connections. The key is that you must take the time needed to genuinely connect with another person.
5 EXERCISE, YOGA:
While you learn to breathe correctly, you’re setting things right internally, giving various bodily processes a thorough cleanse. Yogic breathing techniques are easy to do and can be done in the comfort of your home.
Research suggests that ~30 minutes a day of exercise can boost your mood in addition to making your body healthier. Spend each day getting your body moving with at least 30 minutes of exercise. Be sure to take a moment to notice how much better you feel after getting some exercise in.
6 MEDITATE:
Meditation changes the brain for the better with the huge number of benefits it has to offer. From reducing stress and anxiety, making us emotionally aware and regulated to building self-control and help us build good habits. So if you feel stressed or anxious often or simply want to enjoy a more relaxed and grounded life, then give meditation a try and see how it changes your life!
It is a practice of intentionally turning your attention away from distracting thoughts toward a single point of reference (e.g., the breath, bodily sensations, compassion, a specific thought, etc.). Spend (at least) 10 minutes per day meditating.
References:
- Journal of Personality and Social Psychology 2006, Vol. 90, No. 4, 692–708
- Journal of Personality and Social Psychology. 2010 Jun; 98(6):946-55. doi: 10.1037/a0017935
- https://www.insider.com/coronavirus-help-acts-of-kindness-good-deeds
- https://www.unthsc.edu/school-of-public-health/covid-19-the-importance-of-keeping-up-your-social-connections/
- https://food.ndtv.com/health/how-to-do-pranayam-yoga-breathing-exercises-you-must-include-in-your-routine-1752890
- https://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&retmode=ref&cmd=prlinks&id=18954193
- https://iamfearlesssoul.com/meditation-changes-the-brain/