Learning how to manage stress effectively becomes essential as we navigate life’s constant changes. This gentle stress management approach through self-compassion offers a sustainable path forward.

As the gift of nature and renewal surrounds us, there’s something comforting about its predictability amidst change. The coolness of the mornings, gentle unfurling of leaves, the first brave blooms pushing through soil—these reliable transformations offer reassurance even as everything shifts.

I’ve been reflecting on how we might find similar comfort in new situations that arise, especially during stressful moments or times in our lives. When uncertainty feels overwhelming, where can we discover that same sense of grounding?

This contemplation has drawn me deeper into exploring our inner worlds. Don’t you find that sometimes our minds also crave that same sense of renewal?

Understanding Stress as a Universal Human Experience

As life happens and we begin to feel the feels, it’s a time to begin to be honest about something we all navigate in our own unique ways: Stress.

Even though stress can feel so intensely personal – that knot in your stomach, the racing thoughts that keep you up at night – it’s also something that connects us all. We might not always see it in each other, but stress is a shared part of the human experience.

Instead of chasing an idea of a completely stress-free life (which can feel like another thing to stress about!), let’s explore a different path together. What if we learned to relate to stress management in a new way?

How to Manage Stress and Shift Your Perspective on it

SHIFT YOUR PERSPECTIVE:

• Talk to ourselves with more kindness: Gently shifting those harsh inner critiques.
• Really listen to what our emotions are telling us: Honoring our needs authentically.
• Build an inner strength and move through stressful times: Learning to live alongside stress with more ease.

At the heart of it, we’re all figuring this out as we go.

Self-Compassion Techniques for Stress Relief

Have you ever noticed how our minds can sometimes be our own toughest critics when we’re feeling stressed? It’s like that inner voice can get really loud and, at times, not very helpful.

Gently reframing your negative thoughts can be empowering and supportive to manage stress and build self-compassion.

For those facing particularly challenging times, these crisis management strategies can provide additional support alongside self-compassion practices.

Practical Examples of Self-Compassionate Inner Dialogue

For instance, if you catch yourself thinking: “I can’t just can’t handle all of this.”

Maybe you can try shifting that to something like: “This is a really challenging time, and I’m feeling it. But I also know I have inner strength and I’ll find a way through.”

Or when those tough days feel overwhelming and you think: “This is absolutely the worst day ever.”

Perhaps you can also acknowledge: “This is a really difficult moment, and it’s okay to feel this way. Even in tough times, there might be small things I can still appreciate.”

The Balance of Gentle and Fierce Self-Compassion

It’s not about pretending everything is perfect. It’s about taking a glimpse at living as if and finding a slightly different, more self-compassionate lens to look through. Self-compassion for anxiety and stress isn’t just about being gentle with ourselves when things are tough; it also is about a deeper inner strength.

That gentle part is about acknowledging when we’re feeling drained or overwhelmed, allowing ourselves to feel it without judgment. It’s about giving ourselves permission to rest and recharge, rather than pushing through until we burn out.

But then there’s that fierce side – the courage to set boundaries, to say “no” to things that aren’t serving us, to really honor our own needs and protect our well-being.

Why Self-Compassion Works for Stress Management

Self-compassion isn’t a magic wand that makes stress disappear. Self-compassion is an act of real self-care that helps us navigate the challenges of life with a little more grace and a lot more inner strength. It lightens the load and reminds us that we’re worthy of kindness.

Embracing a Compassionate Approach to Mental Wellness

As we embrace this season of growth and renewal, I truly hope you’ll join me in exploring what a compassionate approach to stress might look like for you.

It’s about nurturing well-being from the inside out, acknowledging the very real challenges we all face, and remembering that we deserve our own understanding and care along the way.

Explore More Resources:

• How stress management leads to stress reduction techniques
• Knowing your stress threshold and limits
• Working with your inner critic to reduce anxiety
• Research shows that chronic stress can impact both physical and mental health.
• Studies on self-compassion demonstrate its effectiveness for emotional well-being.
• Various stress management techniques for better health.

In the hustle and bustle of modern life, it’s easy to get caught up in the whirlwind of responsibilities and stress. Juggling work, family, and social commitments can take a toll on our mental health, often leaving us feeling overwhelmed and drained. But what if there was a simple yet powerful way to combat these negative feelings and boost our mental well-being? Enter exercise – a natural remedy that has been proven time and time again to have a profound impact on our mental health.

The Science Behind Exercise and Mental Health

Understanding the Connection

Stress Relief

Boosting Brain Health

The Emotional Benefits of Exercise

Mood Enhancement

Building Confidence

Making Exercise a Habit

Finding What Works for You

Setting Realistic Goals

Conclusion

Have you ever come across someone who complains all the time? Have you ever spent time with such a person? Have you observed that spending time with a pessimistic person makes you feel dull too? Have you felt the negative energy emanating from such people? On the other hand, you may have noticed that being in the company of someone who laughs a lot can make you feel lighter and happier about your own life.

There you have it.

If you can feel dull or cheerful just by spending time with certain people, what does this tell you? It means that people emit energy, both positive and negative. These energies can be contagious, and they envelop everyone around them. Having said that, I would like you to think over a simple question: Is life colorful, or do you make it colorful?

Have you observed that spending time with a pessimistic person makes you feel dull too?

Even for people with similar life circumstances, happiness levels can vary: some people look happy while some don’t. This concept can help answer the question above. Life is what you make it. It is colorful if that’s how you look at it, and it is dull from other perspectives.

Colors of Life

As we grow older, we start learning about new colors of life, both bright and dark. These are the colors of love, happiness, joy, excitement, surprise, pain, sadness, disappointment, stress, and so on.

There is no one in this world who is entirely happy. Everyone has struggles of their own. Some people struggle with work, others struggle with relationships. Struggles never end, whether we’re talking about health, money, or about people. However, it is all up to you how you handle them. It is up to you whether you let them have better of you, or whether you overturn them in your favor.

Two Sides of a Coin

Life is colorful if you look for colors. Like a coin has two sides, every situation in life has at least two perspectives as well. If you look for colors in everything, you will be able to look at a tough situation in a positive light, whereas if you have your eyes blindfolded, you may find it difficult to see any positivity.

How to Achieve a Positive Outlook

Lives of optimistic people tend to be more colorful. If you feel like your heart wants to see the bright side of life but you are having a hard time practicing positivity, there are certain things that can help you achieve a positive outlook in life.

Acknowledge Your Achievements

Instead of looking at how difficult achieving your goal is, look at how far you have come. Look back and see where you started and where you are standing today. Acknowledging your achievements can give you enough motivation to keep going. Don’t rely on anybody to remind you of your achievements; do yourself that favor!

Be Grateful

Instead of complaining about the things that you don’t have, remember to be grateful for everything that you have. Don’t complain about not having the dream car; be grateful about the car that you managed to get on your own. Don’t complain about not having a fancy house; instead be grateful for having a small house with a loving family. It is all about how you see things that adds colors to your life.

Be Thankful

Be thankful more often. Rather than telling your younger sibling that they are of no help to you, thank them for trying to do something for you. Instead of telling your colleague how they could have contributed to the project better, thank them for putting in time and thought. By being thankful, you spread positive vibes, and life starts to become more beautiful as a result.

Life is not grays and blacks all the time. When you decide to be positive, you will see how joyful your attitude becomes, how you start worrying less, and above all, how beautiful life starts looking! Don’t look for the brightest colors of life; make it colorful by yourself! Be the rainbow that makes your world shine.

If you find that you consistently struggle with feelings of dullness, know you are not alone. Therapy with a licensed professional can help you identify and work through issues weighing you down. Find a therapist today and rediscover the color in your life!

In a time when novelty and variety may be especially fashionable, it’s not surprising many people could view the idea of sticking to a routine as passé. However, consistently performing healthy behaviors might be the key not only to a calmer morning, but to improved mental health throughout your day.

Multiple studies have shown that establishing routines filled with healthy habits is a great way to move more efficiently through your day while expending less mental energy and even willpower in the process. A 2015 study on the psychology of habits demonstrated that people may rely more heavily on habits when stressed, suggesting that forming healthy routines could help people maintain physical, emotional, and mental health during stressful times.

How Much Time Do You Have in the Morning?

When building your morning routine, it’s important to consider how much time you have. Even if you only have 20 minutes to spare each morning, you can use that time to promote good mental health.

If you have a very limited amount of time in the morning, try identifying your biggest pain points or stressors as you move through your morning rather than seeking to cram a variety of activities and tasks into a small window of time. Then consider how forming a habit could help you mitigate those pain points. For instance, someone who routinely doesn’t have time for breakfast might plan and prepare their meals ahead of time so that a healthy option is always available to grab on their way out the door.

Having somewhere to be first thing in the morning doesn’t have to mean limited time for a morning routine. If you are a morning person or prefer to rise at an earlier hour than most, you may have more time to dedicate to a morning routine.

Those who have close to an hour or longer to dedicate to a morning routine might take a different route when choosing which habits will best support their well-being throughout the rest of the day. Someone might decide to dedicate more time to a physical activity and go for a walk or run, take an exercise class, or practice yoga. Spending more time on meditation, planning the rest of the day, or preparing a healthful meal might also be easier to accommodate with this schedule.

11 Building Blocks of a Morning Routine for Mental Health

Morning routines can vary depending on individual needs. What works for one person may be burdensome for another. Explore the building blocks of mental health friendly morning routines below and start thinking about what elements you could incorporate into your morning to enhance your well-being throughout the day.

1. Prepare

You’ve likely heard it before, but a successful morning routine is only as strong as the bedtime routine that came before it. Which aspects of your bedtime routine should you use to ensure the success of your morning routine? Try preparing what you’ll need, such as coffee, meals, or an outfit, the night before. Making sure your keys, bag, and other essentials are near the door, especially if you need to leave home first thing in the morning, can also help reduce stress and chaos.

A solid bedtime strategy often comes together with good sleep hygiene, and good sleep hygiene can help you get a more refreshing night of rest. Quality sleep, meanwhile, can help minimize symptoms of mental health issues like anxiety and even psychosis (while lack of sleep may exacerbate these symptoms), so your morning routine may only support your mental health to the extent that you slept well that night.

2. Let light in

Exposure to bright light first thing in the morning increases feelings of wakefulness. To clear away morning grogginess, try turning on a lamp or your bedroom lights, or take in some sunlight within the first 5 to 10 minutes of waking up in the morning.

Those who live in higher latitudes (father away from the equator) will experience more seasonal darkness. Individuals who live farther away from the equator have been shown to experience higher rates of seasonal affective disorder (SAD), and sleep issues have been identified as a key factor in SAD. A morning routine may help individuals who experience more hours of darkness continue to feel awake each morning, even if the sun has not yet risen.

For those who routinely wake up before the sun has risen, blue light has been proven to help people feel awake in the morning. Using the right kind of light first thing in the morning could help decrease morning drowsiness and increase alertness more quickly.

3. Make your bed

It takes minutes to make a bed, but bed making is still a task which many people neglect. If aren’t currently in the habit of tidying up your bed each morning, you might want to reconsider. Surveys by Hunch.com and Sleepopolis have shown that the habit of making one’s bed are positively correlated with better sleep and an overall happier mood.

Now are people who are already happier and get better sleep also more likely to make their bed in the morning? Perhaps. But some experts argue that making one’s bed first thing in the morning is an effective way to boost your self-esteem. By completing a task first thing, you’ve boosted your own confidence in your ability to set things in order and may be more likely to continue that trend throughout the day.

4. Hydrate

According to a study published in Nutrition Reviews, dehydration can negatively impact cognitive function. As most of us wake up a little dehydrated after a night’s sleep, rehydrating first thing in the morning can help improve cognition. Dehydration has also been linked to fatigue as well as symptoms of low mood, including irritability and confusion.

While adequate hydration alone probably won’t cure mental health issues such as depression or anxiety, chronic dehydration also isn’t likely to make those conditions any easier to handle. Drinking water is a good way to hand yourself the energy to deal with the symptoms that come with many mental health issues.

5. Nourish

When asked what might be one of the best things someone could do for their mental health first thing in the morning, licensed mental health counselor Nicole Urdang, MS, NCC, DHM recommends getting something to eat. “Eating something within an hour or so of rising brings your blood sugar level up and prevents crankiness. You’ve been fasting all night. Eating something, especially something with complex carbs, fat and protein, will not only improve your mood, but will give you an energy boost to carry you through your morning activities,” she explains. “Never underestimate the power of a balanced blood sugar level throughout the day to help manage your mood.”

Many studies back this claim. A study published in the International Journal of Food Sciences and Nutrition found that those who ate breakfast daily were less depressed than the control group who did not eat breakfast every day. Those who ate breakfast also reported lower levels of stress. Another study found a link between the regular consumption of breakfast cereal and lower cortisol (stress hormone) levels.

Research also continues to tell us that while breakfast is an important meal, what’s more important may be what it’s made of. Boost the benefits of eating breakfast by incorporating some protein, healthy fats, and complex carbohydrates. Nuts, yogurt, and eggs have been shown to support mental health in those who experience anxiety, for example.

6. Write down what you’re grateful for

Research shows that gratitude can increase an individual’s happiness, improve relationships, and enhance one’s sense of well-being. A study described in the University of California Berkeley’s Greater Good Magazine demonstrated that even dedicating a short amount of time to gratitude each day can help improve symptoms for those who experience mental health issues.

To start your day off with a grateful mindset, try writing down three things you’re grateful for, and keep them present in your mind as you start your day. Even when you keep your list private, studies suggest you’re very likely to benefit from the practice of fostering gratitude.

7. Motivate

Motivation plays a science-backed role in reducing sleepiness and promoting wakefulness. When motivation is hard to come by, getting out of bed can be difficult. If you routinely struggle with the will to get out of bed first thing in the morning (and you’re already getting adequate sleep), consider adding something to your routine that adds a spark of joy and motivation—something that helps pull you out of bed and boost your mood. This could be anything from an activity you enjoy, such as walking a dog, to a new type of coffee you’re excited to try.

Some individuals with depression may experience diurnal mood variation, also known as morning depression. This depression symptom can, in many cases, make it incredibly difficult to get out of bed in the morning. If you think depression may be preventing you from summoning the motivation to get out of bed in the morning, it may be time to talk to a mental health professional.

8. Avoid technology

While technology can be used strategically to enhance a person’s mood and mental health, smartphone use in particular can easily become a compulsive behavior that erodes rather than fortifies mental well-being. Research has found that problematic smartphone use is linked to increased anxiety and depression.

Consider avoiding or cutting down on the time you spend looking at a smartphone screen first thing in the morning. Doing so may help increase your mental clarity and sense of purpose for the day while shielding you from information about news stories, politics, or social media drama, which can often contribute to a low mood.

9. Meditate

Morning meditation can help you center yourself for the rest of the day and has many proven mental health benefits. Even 15 minutes of daily meditation can produce the same stress-relieving effects in the body as taking a vacation. Meditation has also been shown to reduce stress, anxiety, depression, and even pain.

If you have time, try a 5 to 15-minute meditation as one of your first morning activities. Find a quiet, comfortable place to sit. Set a timer for the time you have to meditate that day. Then meditate. One popular way to meditate is to close your eyes and focus on the present and on your breaths. Many people also use guided meditations to get started.

10. Make a list

Writing a to-do list at the beginning of your day can help you plan what you need to get done and more effectively organize and execute the tasks on your list. Often, we have so much to do that we can’t hold it in our minds all at once, and the idea of forgetting an obligation can be anxiety-inducing. Take a couple minutes to jot down your goals for the day, and you won’t need to worry about forgetting to do anything on the list!

List-writing works by reducing chaos and lending structure to your day, as well as support for your memory. To write an effective list, start with your top objectives for the day. Keep it small, realistic, and focused–monitor negative self-talk and watch out for tasks that aren’t necessary or contribute to distraction. Organize yourself around your values and goals and seek to channel your best “you.”

11. Physical activity

For those with busy schedules, getting moving first thing in the morning is one good way to make sure they get exercise that day. As exercise is proven to have a positive effect on mood and can help reduce symptoms of depression and anxiety, it’s something to consider prioritizing. While your physical activity can include a morning run, it doesn’t have to. If you’re short on time, even stretching and some jumping-jacks can give you a chance to get your blood flowing.

Exercise releases endorphins, which can help reduce stress and anxiety; in the morning, this can contribute to a sense of calm that helps guide the first part of your day.

Whether you have 5 spare minutes or multiple hours each morning, a routine can help individuals set themselves up for better mental health throughout the day. Choose morning activities that allow you to work with rather than against yourself. And if you find you’re struggling with mental health symptoms that interfere with your well-being and daily activities, reach out to a licensed and compassionate mental health professional.

References:

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3. Chunn, L. (2017, May 10). The psychology of the to-do list—Why your brain loves ordered tasks. The Guardian. Retrieved from https://www.theguardian.com/lifeandstyle/2017/may/10/the-psychology-of-the-to-do-list-why-your-brain-loves-ordered-tasks
4. Ferrer-Cascales, R., Sánchez-SanSegundo, M., Ruiz-Robledillo, N., Albaladejo-Blázquez, N., Laguna-Pérez, A., & Zaragoza-Martí, A. (2018, August 19). Eat or skip breakfast? The important role of breakfast quality for health-related quality of life, stress and depression in Spanish adolescents. International Journal of Environmental Research and Public Health, 15(8), 1781. doi: 10.3390/ijerph15081781
5. Freeman, D., Sheaves, B., Goodwin, G. M., Yu, L., Nickless, A., Harrison, P. J., Emsley, R., Luik, A., et al. (2017). The effects of improving sleep on mental health (OASIS): A randomised controlled trial with mediation analysis. The Lancet Psychiatry, 4(10), 749-758. doi: 10.1016/S2215-0366(17)30328-0
6. Gocłowska, M. A., Ritter, S. M., Elliot, A. J. & Baas, M. (2018, June 11). Novelty seeking is linked to openness and extraversion, and can lead to greater creative performance. Journal of Personality, 87(2), 252-266. doi: 10.1111/jopy.12387
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8. Leproult, R., Colecchia, E. F., L’Hermite-Balériaux, M., & Cauter, E. (2001, January 1). Transition from dim to bright light in the morning induces an immediate elevation of cortisol levels. The Journal of Clinical Endocrinology & Metabolism, 86(1), 151-157. Retrieved from https://academic.oup.com/jcem/article/86/1/151/2841140
9. May, C. J., Ostafin, B. D., & Snippe, E. (2018, August 23). The relative impact of 15-minutes of meditation compared to a day of vacation in daily life: An exploratory analysis. The Journal of Positive Psychology. doi: 10.1080/17439760.2019.1610480
10. Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458. doi: 10.1111/j.1753-4887.2010.00304.x
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What if I were to propose that well-being may do more to enhance your mental health than the pursuit of happiness?

Of course, we all desire to be happy. Yet if you ask ten people what their definition of happiness is, you may get ten different answers. As it turns out, happiness alone may not be the greatest contributor to mental health. Well-being, contentment, fulfillment, and joy may be the more desired outcomes regarding mental health and happiness.

Let’s begin by taking a closer look at well-being. Well-being has many aspects to it. It is not just a sense of deep happiness—it’s much more than that. Well-being means you feel good about yourself, your life, and others. Well-being influences many life domains: emotional, cognitive, psychological, physical, relational, and the spiritual.

Dr. Martin Seligman’s research has contributed to a greater knowledge of well-being. In this article, we will look at a brief overview of his theory on well-being, as well as other strategies that can improve mental health.

Well-being influences many life domains: emotional, cognitive, psychological, physical, relational, and the spiritual.

Key Elements of Well-Being

According to Dr. Seligman’s theory, well-being has five key elements:

1. Positive emotion
2. Engagement
3. Meaning
4. Positive relationships
5. Accomplishment

1. Emotion

Emotion is explained as the “pleasant life.” The pleasant life can be measured subjectively and includes happiness, life satisfaction, and other positive emotions such as pleasure, comfort, ecstasy, warmth, and joy.

What we know from research in the fields of neuroscience and neuropsychology is that we can actually change the neurochemistry in our brains by adapting the way we think about things. If we focus on thinking about things that are more positive, we can actually begin to change our mood and emotional state. If we do this for an extended period of time, we can alter neural pathways and synaptic connections in our brains. This, in turn, can lead to greater mental health.

2. Engagement

Engagement, like positive emotion, is measured subjectively. Engagement involves being actively engaged in what you are doing. Another way to look at engagement is being intentional about being involved and present in life. Ask the following questions and then reflect on your level of engagement:

• Are you absorbed in the task you are involved with?
• Are you present, totally engaged with others or what you are doing?
• Are you practicing being mindful?

Engagement also encompasses learning new things, being interested in life, and the pursuit of being curious or alive to life.

3. Meaning and purpose

Meaning and purpose can be understood as belonging to and serving something you believe is bigger than yourself. Many would agree that what brings meaning to life is connections to other people and relationships; these can often contribute to meaning and purpose in life. Connection with others generally contributes to a sense that life is valuable and worthwhile.

Pursuing endeavors that involve a deep sense of calling or conviction can bring meaning and purpose. For some in the United States, this may mean faith in God. For others, it may mean some other pursuit or cause that is worthwhile.

Meaning and purpose can involve discovering and exploring your strengths, gifts, and talents. Ask yourself questions such as:

• Where are my strengths, gifts, talents directing me?
• Do I have strong convictions about any cause that compels me to action?
• Do I feel a sense of calling to pursue something?
• What life experience do I have that creates opportunities for a greater purpose?
• Is there a group of people, organization, or community that moves me to get involved?

Meaning and purpose can involve discovering and exploring your strengths, gifts, and talents.

4. Accomplishment and achievement

Accomplishment or achievement is often pursued for its own sake. Something deep and rich is found when one pursues something they feel good about and experience a sense of accomplishment or achievement.

Having life goals is important. They add to a greater sense of well-being. They move us forward and are future-directed. Having a mindset of being a lifelong learner can be beneficial. Whether that means pursuing more education, learning new skills, a new language, or something else, these can lead to accomplishment. Ask yourself if there is anything you want to accomplish or achieve, then set out to do it.

5. Positive relationships

Positive relationships in life are one of the hallmarks of well-being. When life is shared with others, a sense of contentment can be found. Most of us are meant to live life out with other people. A marked difference exists, however, in positive versus negative relationships. Pursuing relationships that are life-giving as opposed to those that are not can enhance well-being and lead to greater mental health. Good questions to ask about positive relationships include:

• Do you feel loved?
• Do you feel appreciated?
• Do you feel known?
• Do you feel cared for?
• Do you feel valued?

Take inventory of your relationships. Are there more positive ones or negative? Are there any relationships you want to change or spend less time in? Toxic or negative relationships can take a toll on our well-being. Notice and ask, “Is this relationship life-giving, or do I feel negatively impacted by spending time in the relationship?” It’s okay to limit those relationships that may be more harmful than good for you. Indeed, this may add to a better sense of well-being.

In addition to Dr. Seligman’s research, other factors that can enhance well-being include:

6. Physical health

Exercise and healthy life style habits can contribute to greater well-being. Most people know that regular exercise helps physical and emotional well-being. Cardiovascular exercise releases chemicals in our bodies that can affect our mood. Consult with your physician, then set up an exercise regimen. Just getting outdoors and walking can improve your mood and mental health.

Eating healthy foods can also affect your mood and well-being. Keep an account of what and when you are eating. Are you eating for nourishment and enjoyment or are you eating to comfort yourself (such as emotional or comfort eating)?

7. Leisure

Leisure and fun can be restorative to the soul and great for well-being. Are you listening to your body and resting when you need to? Take time to relax and enjoy life, as both are often restorative to mental health. Where leisure is restorative to the soul, fun is refreshment to the spirit. Laughter is also good medicine. Make sure you are taking time out to have some good old fashion fun.

Although this is not an exhaustive list of ideas for well-being, these are some of the key elements for well-being that contribute to greater mental health. In an age where the pursuit of happiness seems to be at the top of everyone’s list, taking time to reflect on the meaning of well-being for you may just be a better means of improving your happiness and mental health.

If you find yourself struggling to find a sense of well-being, try reaching out to a qualified and compassionate therapist. Talking with a therapist could help you discover new ways to cultivate well-being in your life and clear away roadblocks that may be stopping you from getting there.

Reference:

Seligman, M.E.P. (2011). Flourish: A visionary new understanding of happiness and well-being. New York, NY: Atria.

How do you feel right now? Great? Okay? Not so good?

If you aren’t feeling your best, taking a moment to HALT is one of the best things you can do for your overall mental and physical health.

“Halt” translates to “stop” in German. But HALT is also an acronym that stands for Hungry, Angry, Lonely, and Tired. When one or more of these areas are out of balance, it is more likely we will struggle with health and overall well-being as a result. I encourage you to take a moment to reflect on whether you are feeling any of these things.

Let’s break each area down.

Hunger

Think about how poorly you feel when you are hungry. When your blood sugar gets low, you may get a headache, become irritable, or find it difficult to concentrate. These effects are the result of the brain releasing certain chemicals that interfere with the production of serotonin, a feel-good chemical.

We might jokingly say we are “hangry,” but this is a real thing. Hunger can put the body in an imbalanced state that can lead to mood swings, affect our ability to make decisions, and lower our impulse control. When you get physically hungry, it’s important to refuel your brain and body with nutritious food. If you know you are going to have a long workday, drive, or carpool ride, plan ahead. Assemble meals and snacks that include fruits, nuts, cheese, yogurt, or protein bars. It’s also important to stay hydrated. Water and decaffeinated teas offer many health benefits. [fat_widget_right]

Hungry can also refer to how we feel emotionally. Sometimes our everyday tasks and schedules take a toll on our mood and well-being. If you are bored with your routine, consider doing something to mix it up. Spend time with someone you haven’t seen in a while. Take an impromptu car trip! You might even consider trying an activity you have never done before—research shows that the human brain produces dopamine, a feel-good chemical, when we experience things for the first time.

If you aren’t feeling your best, taking a moment to HALT is one of the best things you can do for your overall mental and physical health.

If your emotional hunger persists for more than several weeks, it may be time to assess your routine. It’s one thing to experience a draining period while pushing through to meet a deadline, but quite another when the thought of work or facing certain people only inspires dread. If this is the case, it may be time to explore making some changes. If your activities of daily living are negatively being affected or if you often turn to unhealthy behaviors or substances to cope, the support of a therapist or counselor may be beneficial.

Anger

When we are angry or experiencing negative emotions, we may not be able to think rationally. If you feel angry, take some time to calm down first. Try to talk through what you are feeling with someone. Then you may feel better able to address the problem. If the issue is a chronic one, it can be helpful to break it down into manageable tasks. If you are able to take even one step forward, you are likely to feel less hopeless and helpless about the situation.

When in the midst of anger, it is generally a good idea to wait at least two hours (and maybe even speak to someone in person) before touching technology. In other words, no texting, tweeting, e-mailing, or posting! You don’t want to impulsively put something out in cyberspace that you may regret later when you are in a more rational state.

Loneliness

We all experience loneliness at times in our lives. Even when people surround us, we may not be actively interacting with them. What’s more, with all of our modern technology, many of us are plugged in electronically but not connected emotionally. Think about the number of times you may have made a problem much worse in your head by imagining the situation into a catastrophe. Once you actually talked out what was wrong, you gained a much more positive perspective.

It’s generally a good idea to reach out every day and connect face-to-face with other people, whenever possible. Isolation can be a breeding ground for depression and unhealthy choices. Even brief encounters can help reduce feelings of loneliness and have a positive impact on well-being.

Tiredness

Making sure we get enough sleep at night can help improve not only our physical well-being, but also our emotional health. When we are physically and emotionally tired, we are often more likely to engage in more negative thinking patterns and interactions. How much sleep is “enough”? Experts recommend seven to nine hours. Anything less than six can have damaging effects, such as an increased risk of accidents, diabetes, heart disease, depression, and obesity.

It’s also important to practice good sleep hygiene. I know sleep hygiene is a funny phrase. It doesn’t mean you’re a dirty sleeper. It refers to the habits that make restful sleep more conducive. These habits include getting up and going to bed around the same time each day, reducing distractions that interrupt sleep (pets, television, or the phone), monitoring caffeine and sugar intake, managing stressors, and limiting exposure to bright lights (light interrupts the biological process that allows melatonin levels to rise and help us drift off to sleep).

In Conclusion

When you find yourself getting upset, or if you just feel a bit off: HALT. Take a moment to do an internal assessment. Are you hungry, angry, lonely or tired? If so, take the steps necessary to address your needs. Note if you often tend to be out of balance in one area. Be intentional about correcting that area. By proactively making sure you never get too hungry, angry, lonely or tired, you can help protect yourself against many illnesses and mental health symptoms.

References:

1. Dean, N. (2018, February 26). The Importance of Novelty. Brain World. Retrieved from http://brainworldmagazine.com/the-importance-of-novelty
2. Hunger hormone increases during stress, may have antidepressant effect. (2008, June 16). UT Southwestern Medical Center. Retrieved from https://www.sciencedaily.com/releases/2008/06/080615142252.htm
3. LaMotte, S. (2017, September 27). Sacrificing sleep? Here’s what it will do to your health. CNN. Retrieved from https://www.cnn.com/2017/07/19/health/dangers-of-sleep-deprivation/index.html

Some of the founding fathers of psychology, including Sigmund Freud, believed human motivation was based on a person’s need to avoid anxiety. In the last few decades, a therapist, psychologist, or psychiatrist often saw it as their job to provide interventions or prescribe medications that help reduce anger, anxiety, or sadness (Seligman, 2012). Some would argue parents and teachers have taken on this role as well with their children or students—minimizing negative emotions rather than teaching people how to function well despite these emotions. Some people believe by minimizing negative emotions, one is free to achieve “happiness,” which is what many people believe the goal of life should be.

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Happiness theory, as it was originally defined, measured life satisfaction. The goal of this theory was to increase one’s life satisfaction. The original author of the theory has since redefined his theory to encompass more than life satisfaction, noting that humans are more complex than one singular motivation. Well-being is now the focus of positive psychology.

Building Blocks of Well-Being

According to Seligman (2012), well-being involves five elements:

• Positive emotion: Happiness and life satisfaction
• Engagement: Total absorption in a task
• Relationships: Human connection
• Meaning: Belonging to and serving something bigger than the self
• Accomplishment: Achievement often pursued for its own sake

Each of these elements contains three properties. First, the element contributes to well-being. Second, many people pursue the element for its own sake. Lastly, the element is defined and measured independently of the others (Seligman, 2012, p. 16).

Due to this shift, the goal of positive psychology is no longer the pursuit of happiness. Instead, positive psychology seeks to increase the amount of flourishing in one’s life and the life of the planet. In addition to the above five elements, which are the core features of well-being, scholars at the University of Cambridge identified six additional features associated with well-being (Seligman, 2012). A person must possess three of them to be considered “flourishing.” These include self-esteem, optimism, resilience, vitality, self-determination, and positive relationships.

Steps Toward Wellness

Not only has Seligman (2012) described what encompasses well-being, but he has also studied and provided interventions for people to increase their own well-being. These interventions include:

• Gratitude journals: Making a list of things to be thankful for today
• What went well: Writing down three things that went well today
• Signature strengths: Identifying strengths and uses for them
• Kindness exercise: Finding one unexpected kind thing to do for someone today or tomorrow

Focusing on the positive fits in with what scholars know about neuroscience. Due to their ancestral heritage, human brains have a negativity bias. When early humans had to hunt for food, they had to remember negative experiences for the sake of survival. Human brains are hardwired to focus on the negative rather than the positive. Dr. Rick Hansen (2013) indicates that for the positive experiences to be remembered and become neural patterns in the brain, people typically need a ratio of five positive experiences to one negative experience. If someone has a negative experience at work, school, or home, their brain is wired to remember it. To make lasting positive change, they must be able to compare that one negative experience to five positive experiences to override the negativity bias.

This new theory about well-being can give people hope about the future, especially those who have experienced traumatic events.Due to the success of Seligman’s theory of well-being, many organizations are adopting his theory, assessments, and interventions. He has helped implement initiatives such as the Penn Resilience Program, the Strath Haven Positive Psychology Curriculum, the Geelong Grammar School Model for Positive Education, and the U.S. Army’s Comprehensive Soldier Fitness program.

The U.S. Army’s Comprehensive Soldier Fitness program was designed to help soldiers returning from war develop skills to deal with the impact of trauma on their daily lives. Rather than focus on the soldiers’ weaknesses, the program helps soldiers identify their strengths and use them to overcome adversity. This new theory about well-being can give people hope about the future, especially those who have experienced traumatic events.

While anxiety and sadness can be typical responses to trauma, posttraumatic growth can be achieved. A study conducted by Seligman (2012) found people who had experienced adverse events demonstrated more significant strengths than those who had not. Jay (2017) notes that individuals who experience no adversity are less satisfied, less high functioning, and less successful than those who have experienced moderate amounts of adversity.

If you are seeking to recover from trauma or you want help improving your overall well-being, find a therapist.

References:

1. Jay, M. (2017). Supernormal: The untold story of adversity and resilience. New York, NY: Hachette Book Group, Inc.
2. Seligman, M. E. P. (2012). Flourish: A visionary new understanding of happiness and well-being. New York, NY: Atria Paperback.
3. TED. (2013, November 7). Hardwiring happiness: Dr. Rick Hanson at Ted Marin 2013. [Video file]. Retrieved from https://www.youtube.com/watch?v=jpuDyGgIeh0