Wellness Guides
Guide

Women’s Emotional Wellness – Take Care of Your Emotional Health

Lesson 1

We are currently in an age where it is more recognized how much our emotional health affects our overall wellbeing. That is not to say that either understanding or acceptance is complete.

Far from it. Unfortunate and unhelpful attitudes certainly still exist, and probably always will to some degree. Sweeping generalizations are still used by some, and nowhere is this more obvious than in the field of women’s emotional health and wellness.

There is little doubt that women are more emotional than men. What is sad is that this can be viewed simplistically as being bad, or a lesser state. Women experience emotions the way do, and are affected by them as they are, for a raft of reasons.

Genetic, evolutionary, societal and environmental pressures combine with hormone influences, and all this is experienced and expressed as emotion.

This guide will help both men and women understand why women feel emotions as they do and why their emotions are such a huge factor in their health, wellbeing and happiness.

This will hopefully help to prevent the two main ways women can be victims of their emotions – firstly by feeling guilty for experiencing them as strongly as they do, and secondly by adopting a victim mindset.

You have the right to experience your emotions, but that doesn’t mean you have to be a slave to them. You can learn proven methods for achieving greater emotional balance, to increase your feelings of self-empowerment and ultimately, happiness.


Table of Contents

Women Experience Emotional Health Issues Throughout Their Life

According to the World Health Organization, women are vulnerable to a host of emotional issues. Some of the common issues include mood swings, anxiety, and depression.

While these may be part of their whole life experience, women do tend to experience these concerns more during key periods in their life, such as during adolescence, middle-age and as mature-aged seniors.

Adolescence

Adolescence is an epic period of life. Puberty is the time when a person transforms radically, not just physically but also in terms of emotional and psychological disposition. At this moment young women tend to be more prone to mood swings and are at a higher risk of developing anxiety and depression.

This happens because of brain development and hormonal fluctuations that take place during puberty. According to researcher Dr. Sarah Blakemore, the reorganization of brain anatomy can shift emotional regulation dramatically.

For example, anxiety can be triggered by the smallest of things. The most common ones, of course, are self-esteem and body image issues, confidence, and peer pressure. The fluctuation of neurotransmitters in the brain can also influence a person’s temperament, its effects ranging from the common menstrual irritability to the more serious case of depression.

Eventually, most young women’s biological conditions become more balanced and stabilize as they reach adulthood. But unfortunately, not always.

Adulthood

For women, adulthood sets the stage for two of the most important life events they can experience - childbirth and motherhood. Unfortunately, the advent of these moments increases the likelihood of the development of emotional health issues.

While women tend to experience mood swings because of hormonal shifts brought about by their menstrual cycle, anxiety and depression may also be triggered by psychological transitioning towards a motherhood role and/or postpartum blues.

For example, becoming pregnant during her early twenties can make a woman feel anxious and fretful of becoming a first-time mother, especially if they lack the socioeconomic resources essential for a decent state of living.

In the case of postpartum depression, excessive hormone fluctuations coupled with challenges in terms of skill and support can trigger a clinical episode.

There are also other risk factors for depression. Women in crisis, especially those who are in abusive relationships, those who are lacking emotional support, and those who are living in poverty, are also said to be at a high risk of developing this condition.

If a woman fails to rise above and surpass the challenges they’re facing; this multiplies the likelihood of them carrying unresolved issues into their senior years.

Mature-Aged Seniors

Senior women can still experience emotional health problems, even though they may have overcome many of their early emotional battles and are older and wiser. We can try to contextualize risk factors for emotional health during old age under two observable dimensions - biological and psychosocial. Let’s first look at the biological dimension.

Reproductive changes and menopausal transition can increase the likelihood of developing mood disorders including Clinical Depression. The reason why this happens can be linked to hormones, specifically, gonadal steroids responsible for bodily changes during menopause. These hormones can become unbalanced and tip the balance of neurotransmitters responsible for mood regulation.

In terms of the psychosocial dimension, studies find that elderly women who are loved and cared for tend to be happier and healthier during old age. Women who have a healthy self-concept are also less lonely.

However, women who reportedly harbor regrets from their youth, even if they are satisfactorily cared for by their loved ones, tend to suffer more from anxiety and depression. Senior women living in poverty are also identified as being at high risk of developing serious emotional health issues.


Being a Parent Can Impact Your Emotional Wellness

As a mother, you will experience many emotions. There will be times in your life where your days are filled with joy and happiness, and then there will be times where you feel stressed and depressed.

From having a baby to raising a teenager, different emotions will arise.

Pregnancy Is an Emotional Time

One very emotional time that will occur in your life is when you bring another life into the world. After all, it’s a big responsibility for you as a mother.

During pregnancy, there will be many changes in your physical appearance and your emotional state. You may experience tiredness, morning sickness, frequent urination, and a change in your moods, not to mention a growing belly.

The physical changes alone can make you feel insecure. Changes in your appearance can make you feel less lovable, which is not true of course!

You may experience feelings of anxiousness. What if things go wrong? Will there be complications? All these factors can contribute to a lack of energy and high-stress levels.

Some women develop further emotional problems, due to postpartum depression. It’s a condition caused by a sudden drop in the female reproductive hormones after giving birth.

You may exhibit physical and emotional changes and symptoms such as difficulty sleeping, loss of appetite, fatigue, and frequent mood swings.

If you have a history of major depression, postpartum depression is even more likely. Symptoms include feelings of unworthiness, hopelessness, and even anger.

You may also exhibit actions that could endanger you or your baby. These are the times you need to seek help immediately. Don’t go it alone!

Toddlers Can Cause More Emotional Strain

Raising a toddler can cause further emotional problems. As they grow, so too does the additional financial strain. There may also be jealousies from other family members, and your anxiety, depression or stress levels may rise.

Ensure you have support groups that can help and guide you if you feel you can’t handle things on your own. Aside from your partner, talk to your family and friends. You can also visit your obstetrician, counselor, or psychologist.

Accept you need help and reach out. Take good care of yourself so that you can take good care of your child.

School Children and Your Emotional Health

When your child goes to school, they step into another stage of life. What if they have problems with their grades? This can cause them to develop low self-esteem and a poor attitude towards school in general.

This affects you emotionally! After all, you want them to have a good education so that they can have a better life and future. That’s every mother’s wish for her child.

Poor grades can bring you headaches and stress as you try to help them improve their grades and take an interest in their education. You need to remain calm and identify the real cause of the problem. Getting angry and blaming your child for poor performance won’t help at all.

One of the reasons for their low grades could be that they are being bullied. So before getting emotionally upset with them, you need to get involved by visiting their school and talking to their teacher.

Take an interest in their school activities, so they feel supported. In doing so, you will be helping the child, and helping to relieve your emotional upset.

You need to invest time and effort in your child. You might be busy, but the reward is worth your sacrifice for both your child’s and your own emotional health.

Emotional Problems When Raising a Teenager

This stage of your child’s life is often the most difficult, and your emotions can become stretched. They begin to go out and who knows what they are up to!

Your emotional problem may become doubled, compared to when they’re still in early childhood. Dealing with a teenager is a classic source of distress and worry.

As your teenage child asks for more independence, you may feel inadequate, challenged, confused, and rejected. A more significant source of your worry is when your teenager shows disruptive and disrespectful behaviors.

You may begin to wonder how you raised a child like this, and this, in turn, causes you to feel as though you have failed.

If you’ve given them a good foundation in their childhood, there is no reason why they shouldn’t become a responsible person. You have no reason to blame yourself or feel like a failure.

Your children will encounter many challenges in their life. If you have taught them your principles and values, they will fill you with pride and joy, in spite of bumps along the way.  For your own emotional wellbeing, it is essential that you learn to manage these ups and downs in ways that keep you feeling in control.


Violence and Abuse Affects Women’s Emotional Health

Violence and abuse against women - Are you a victim? Or do you know someone else who is a victim? Battering can happen to anyone in all levels of society. Battered women come from all ages, income brackets, and sectors.

Abuse does not necessarily leave a mark; it can be in the form of threats and verbal assaults. It can change and destroy innocent lives.

Abuse also affects the children, families, and communities in terms of health, lost work, and homelessness. It can have long-term effects on the physical, emotional or mental state of the abused woman. Yet, the problem is often not given enough attention or is either excused or denied.

Too many women view violence as a family problem and choose to keep quiet about it, believing that it’s a “family affair” that should stay within the family walls.

So, the same attitude is adopted in the community: the neighbors, law enforcement officers, and even the courts. Other women even view it as part of the risk of being married.

Types of Abuse

Abuse within a relationship is referred to as intimate partner violence (IPV). Here are four types of abuse as referred to by the Centers for Disease Control and Prevention (CDC):

Sexual Abuse

It’s a sexual assault which includes rape, or any intentional sexual contact through force, threats, or intimidation. It’s sexual coercion when your partner is using alcohol or drugs or pressure to force you to have sexual relations with them.

It’s sexual harassment when your partner is using their authority in the workplace to ask for sexual favors, subject you to sexual advances you’re not comfortable with, or engage you in demeaning sexual conversations.

Stalking

Repeated contact by a former partner or a person who wants to have a relationship with you that forms a pattern of following or calling you often. May use social media and email to send you messages which cause you to feel afraid or harassed.

Physical Abuse

Includes physical violence such as slapping, pushing or shoving, kicking, punching, pulling hair, slamming against a wall or any hard object. It can get worse to include choking, suffocating, beating, hot water scalding, burning with a cigarette or using a knife or gun.

Psychological Aggression

This is in the form of verbal aggression such as name-calling and insulting or humiliating words. It also includes controlling you by preventing you from associating with family and friends, going to specific places, or wearing a certain type of clothes. Your partner may also monitor where you go and who you’re with.

Symptoms of ‘Battered Woman Syndrome’

A psychological condition, ‘battered woman syndrome’ happens when the victim experiences abuse usually caused by an intimate partner. A woman may feel isolated and alone since she doesn’t want family and friends to know, so she keeps to herself.

She fears embarrassment, judgment, and stigmatization which leads to depression and the feeling of helplessness. With the lack of family support, she will be emotionally withdrawn but keeps on going, believing that the person she loves will eventually change.

She suffers from a form of self-denial, not acknowledging that there is something wrong in the relationship and finding excuses for the person who is abusing her. She may feel guilty, thinking the abusive behavior is all or partly her fault.

Even long after the violence and abuse, she may experience sleep problems such as insomnia and nightmares. Other long-term effects include feelings of anger, sadness, hopelessness, worthlessness, and intense fear.

She may have intrusive feelings and thoughts about the abuse but refuse to talk about it and can avoid situations that remind her.

Are You Going to Speak Out or Keep Quiet?

No one deserves the pain and agony a battered woman syndrome can cause. No one deserves to endure this kind of situation. If you’re the victim, you need to speak out.

Remember, you’re not alone. Tell somebody, such as your trusted family members or friends, or a medical practitioner. Tell people who are willing to listen and help.

Don’t just accept your situation.

Other venues you can get help are from are non-governmental organizations and government agencies created to help women who are victims of violence and abuse.

You can even call a hotline to get the help you desperately need. Do something to stop this inhuman behavior before it is too late. The answer to end the physical, emotional, and mental torture is in your hands.


Negative Body Image Can Affect a Woman’s Emotional Health

Body image refers to a person’s perception of their own body. That includes their view of their overall attractiveness, that may or may not necessarily correspond to society’s standards.

A person’s body image is their way of seeing themselves physically and plays a big role in the development of their self-esteem and confidence in life.

The development of a healthy body image often starts early in life and is nurtured through influence in the environment. Family, peers, schools, and the media play a role in the development of a person’s body image.

A person’s body image is also directly related to their self-esteem and acceptance of who they are. That’s why developing a healthy body image is key to a woman’s lifelong mental and emotional health. If not nurtured properly, it tends to promote a negative perception of themselves and their body.

An unhealthy body image can be the leading cause of various mood and personality disorders, eating disorders, and mental health problems. Body image has nothing to do with how physically attractive a person really is on the outside.

It’s a work of the mind and is the reason why there are girls who feel confidently beautiful within themselves regardless of their shape, size, and color, and yet there are models who are sick and suffering with an eating disorder, and they are highly dissatisfied and insecure of their bodies.

Signs of a Negative Body Image

An unhealthy body image plagues many women and can negatively affect their mental and emotional health.

Here are tell-tale signs that someone may be suffering from a negative body image:

  • Highly self-critical and self-conscious of their physical attributes.
  • Tendency to compare themselves with other people physically.
  • Envious of a celebrity or another person’s body.
  • Prone to obsessive dieting to achieve their desired body weight.
  • Suffering with an eating disorder.

What You Can Do to Help

A person with an unhealthy body image might be able to benefit from your help and counsel. It won’t be an easy task to help someone reshape their mindset on body image, but you can definitely encourage and influence them in positive ways.

However, if the woman you know has an eating disorder, they will almost certainly need professional help. It’s not something you can overcome over a girlie chat and a cup of coffee.

You can however, help them to recognize that they do in fact need professional help, in order to be healthy both emotionally and physically.

Here are ways to help someone you know deal with a negative body image.

Make Them Feel Loved and Important

Remind them that they are loved and are important to you and to other people around them. Pay them compliments and give them with positive comments, however, don’t overdo it.

Make it natural and sincere, and do not lie ever! Don’t tell them something that you both know is not true. You need to uplift them in a positive way.

Remind Them Health and Beauty Comes from Within

To help a woman with a negative body image reset their thoughts about health and beauty, you need to remind them that these attributes come from within.

Encourage them to ignore what they see in the media and what’s plastered on the magazine covers. It’s fake beauty; it’s not real beauty.

It’s well-known that many of the pictures of ‘gorgeous’ women shown in magazines today have been photoshopped before going to print.

Many of them kick up a huge fuss too if they’ve been caught by the paparazzi in their ‘natural’ look. Let your friend know they look great any time of the day!

Encourage Them to Be Honest with You

Let them know you are there for them and that they can freely express their emotions in front of you. You can provide a safe, judgment-free environment for them where they can open up about their thoughts and feelings.

Be a listener, not a talker. Let them speak and be heard. You will learn and understand where they are coming from, and you will gain their trust and love in the process.

A person’s thoughts and beliefs about their own bodies took time to grow, and enough meaningful encounters to develop them into what they are right now.

Know that you cannot transform a person’s negative body image overnight. It took time for the negativity to grow, it will take time to prune all the negativity away.

At least you can help and be supportive. Little things go a long way.


Relationship Problems and Emotional Distress

Personal relationships make up a big part of everybody’s life. They are important and contribute to our health and emotional wellbeing.

While it’s ideal to build happy and healthy relationships, they don’t always work out that way.

Relationships are not always easy, and conflicts can often arise. Many relationships can become very unhealthy and affect a person’s state of emotional and mental wellbeing.

Toxic relationships often bring anxiety and emotional distress and can cause extreme damage to a person’s life in more ways than one.

Women in relationships can be vulnerable to disharmony as women are naturally wired to be the more emotional one in the relationship. Of course, this is not always the case, but generally speaking it often is.

However, the relationship quality between couples often contributes to each person’s happiness levels or emotional distress. Here are a few tips to help when emotions are running high and you are feeling a lot of emotional distress.

Communicate How You Feel

Communication is the heartbeat of any relationship. We are emotional beings with feelings, and emotions we need to communicate, and who best to do that with than our own partners or spouse? Honesty is always the key.

If you have problems communicating your emotions to your partner, in case you have an overly sensitive partner, or one who never pays attention, then you may find comfort talking to a family member outside of your relationship. It’s healthy to look outside of your partnership for a safe person to talk to.

No matter what, you always need someone to communicate how you feel. Whether you’re in the midst of a temporary relationship crisis that can be solved by healthy communication, or you feel you have lost all hope in saving your relationship, you always need somebody to talk to.

Somebody you can trust your emotions with. Someone who understands you, and can empathize with what you’re going through. Find a confidante in either your partner, a good friend or a third-party counselor.

Focus on Managing Your Emotions

Relationship problems are a major source of emotional distress. Research shows relationship troubles are strongly associated with the formation of some mental disorders and emotional breakdowns.

It’s never easy to be in the midst of a turbulent relationship. Even a few minutes of being in a heated argument with your spouse or partner can have the potential to ruin your entire day or even a whole week.

However, know that between the two of you, you’re the only one who you can control, not the other person. Focus on being able to calm yourself down and remind yourself to be on top of how you feel.

Be mindful. Be aware of how you can help yourself at this moment.

If you are the one who is upset and angry, do things that can ease your mind right now. Manage your pent-up emotions by channeling it into something healthier, such as exercise, or even physical work. Never act on your upset emotions. Give it time and wait until you’ve calmed down.

Deal with the Situation at Hand

Once you’ve calmed down and made sense of the situation that caused you so much emotional distress, it’s time to deal with the situation. By now, you should see things a little more logically, which will help you see things more clearly.

Mostly, going through a rough patch with a partner is just temporary. Conflicts may arise and the best way to handle them is to face them together. Talk about the situation in a healthy manner and decide on what you need to do together to address it. Make sure you’re on the same page, and it will be easier to move forward and get past your relationship troubles.

If your relationship problems are becoming a recurring problem and you’re at the point when you feel you have done all that you can, seeking professional guidance may be your next best option.

Our primary relationships are usually the single biggest factor in our happiness. Take action to positively manage yours, for the sake of your emotional wellbeing and total health, as a toxic relationship will affect every part of you.


Women Cry to Express Many Different Feelings and Emotions

There is a behavioral response associated with women that some people crudely view unfairly, and that is crying.

As a characteristic, this trait is often looked upon rather disapprovingly, especially by men, because superficially, it is labeled as a sign of weakness.

Crying is a basic instinctual response that all people have. For many, their first breath when they were born was announced with a glorious peal of howling. It was rejoiced!

During our first months of life, it is crying that prompted our caregivers to rush to our side, concerned and alert, to find out if we are cold, uncomfortable, or hungry.

Crying is our basic language long before we learned our first words. It is only after we have grown sufficiently independent of this basic care that the act of crying becomes labeled as something else.

Sure, women do take the prize in studies that rank who cry more frequently between men and women. According to scientific findings, women tend to cry more often because of a hormone called Prolactin. This hormone is responsible for milk production in nursing mothers.

Testosterone, on the other hand, quells or inhibits crying.

Women cry for different reasons, the most common one being from overwhelming emotion. Women may cry because they are happy or sad or extremely angry.

These are tears of overwhelming happiness, overwhelming sadness, grief, anger and frustration, and a hundred more reasons.

Tears of Happiness and Joy

When women cry where joy overflows their hearts, a sense of euphoria fills them. Even if that woman is going through a tough period in their life, albeit temporarily, all her worries and fears become momentarily nonexistent if she can cry with joy.

Tears of joy stimulate eustress, which is positive stress. Eustress helps elevate to a brighter mood and helps to stabilize the heart rate. In the aftermath of a happy crying episode, a woman is left feeling overcome with a warm loving feeling.

Tears of Sadness

When women cry because of sadness, the weight of the world feels like it is crushing them. The intensity and depth of their sad emotions are somewhat released through crying. It all depends on the gravity of their unhappiness. 

When someone cries out of sadness, that person feels alone and vulnerable. They may feel that nobody cares or loves them. Tears of sadness are a signal that the woman needs somebody to provide her with comfort.

While sadness might feel painful at that moment, crying initiates a cleaning process. It opens the floodgates of internal emotional pressure to gush forth and remove the emotional burden. Crying is good for a woman’s emotional health.

Tears of Anger

When females cry due to anger, they feel an overwhelming sense of emotion. The woman crying out feels aggressive and often has the urge to destroy or hurt the person or people who have wounded her.

Many things trigger tears of anger. For example, it can be caused by being at the receiving end of bullying behavior, or it can be caused by a lover’s betrayal and rejection. Tears of anger may occur after learning the unfortunate news of a loved one being killed.

Just like tears of sorrow, tears of anger have a cathartic benefit. Tears of anger clear and wash away excessive emotions that cloud the judgment. It can also help a person calm down and restore balance after being triggered emotionally.

After all, after a good cry, it feels better, doesn’t it? This is because the result of a crying episode is self-soothing.

Crying also relieves pain. It does this when our body releases the hormones endorphin and oxytocin after the first wave of crying.

It is why when we sleep after having a good cry, or if we fall asleep while crying, we wake up feeling better.

So don’t be ashamed to cry! It’s good to have a cry. Instead of trying not to cry for fear of being judged negatively or weak, instead think of the positive benefits.

Crying is not a negative action. The more we learn about this adaptive mechanism, the more we understand how it promotes health and vitality, especially for women.

Instead of ostracizing anyone who is brave enough to show their feelings, extend a supportive shoulder for them to cry on.


The Importance of Personal Friendships Among Women

In our lives, we have special people who we regard as friends. These friends are who are there through thick and thin. You can count on them no matter what dramas you may encounter.

They are our allies and confidants, the ones who come to your rescue whenever an emergency arises. They listen and understand.

There is an unending affectionate warmth that bonds the best friendships together. True friends are like siblings born from another mother. Without friends, life could be an unbearable existence.

It’s not often that we are asked to think about the significance of friends in our lives – their value. Most of us are too busy with our own affairs to notice how important our friends are in keeping us stable emotionally.

However, now that we are formally discussing friendships among women, it’s time for us to take a look at how important these friendships are, to both parties involved.

Building Binding Friendships

Friendships support health and wellness through interpersonal ties. Perhaps you can remember when you were a teenager, and you and your girlfriends would do everything together. You would share your snacks, review your lessons together, and no doubt all go to the bathroom together!

You may have started experimenting with makeup and watching each other’s calorie intake. The idea of shared goals would have fed and motivated you into building happy, healthy lives. This is an example of how having common likes binds the best friendships together.

This is also the reason why the importance of female friendships cannot be underestimated. As friendship bonds grow over time, you understand each other more and more.

Eventually, your thoughts, likes and dislikes converge, align, and develop synchronicity for better or worse. This is where you would have read or seen many times how people become like those around them.

Quality Depends on the Company You Keep

Studies reveal that friendships are beneficial for women because their sense of togetherness carves an avenue for the exploration of experiences essential for self-development.

People are shaped by their interaction with others within their environment. People who mingle with people more knowledgeable than themselves broaden their own knowledge, even about themselves.

Most women do feel a strong need to be surrounded by female companions and to interact with them regularly. This predisposition to connect is said to originate from our natural social-being nature.

Friendships among women can be viewed as avenues for communal support. Women gravitate towards other women because of their need for like-minded companionship.

A woman’s fundamental beliefs and even her outlook on life are molded and cemented into place by their relationships with other women. Females friends can transform into becoming one of their ‘significant others’ in more ways than one. They provide solace to their souls. They help one another overcome any traumas that have stemmed from any horrors of previous relationships.

Women are at their best when they have supportive female friends. Their friends provide emotional support and the space they need to gain mental and emotional stability.

Friends are an important, beneficial aspect of their lives in all areas. They are there for allowing the vent of toxic feelings, personal issues, and also triumphs experienced.

As they say, only a woman can understand what another woman is going through. And to be fair to men, they wouldn’t want to spend a day in any woman’s head anyway!

Friends reinforce the best in a person, and indeed, friends remind us of the inner power that we have that transforms our lives for the better.


Being Mindful Benefits Your Emotional Health

There is an approach that can be learned to enhance awareness of your inner self and the environment around you, within the present moment. This methodology is called ‘Mindfulness.’

Mindfulness is a practice derived from Buddhist meditation. Mindfulness is about attention. It's about becoming aware of the here and now. Mindfulness awakens our focus to be more careful, to take it slow, and to cherish every passing moment of our lives, directed to what is truly important and essential in our role as child, friend, lover, and parent.

Mindfulness creates a path to building and stabilizing emotional wellness. Studies of mindfulness as a practice, for everyday awareness and therapeutic healing, report that mindfulness can help a person lessen their stress levels, as well as assist in the release of destructive emotions.

Mindfulness contributes to emotional health and wellbeing. The practice can help a person to stop overwhelming thinking, and to more appropriately handle any negative feelings. This becomes possible because the process of mindfulness requires focus and attention, two of the cornerstones of self-regulation.

You’ll be happy to know that being mindful is a natural skill, that can be improved with knowledge and practice. It is already part of our natural functioning. We just need to learn how to better use it as a tool for expanding our capacity for gaining wisdom and psychological growth.

Here are simple tips to help you harness mindfulness as a tool for developing emotional health and stability in your everyday life.

Become a Good Self-Observer

When was the last time you analytically reflected on how you thought about and responded to situations? Have you ever discovered yourself in the middle of the day reflecting on your emotions and how you strongly feel under different situations from a scale of one to ten? If you haven’t given it any thought, then maybe it's about time you start becoming a good self-observer.

Self-observation is the process of using your critical thinking abilities and reflective insight for self-mastery. Becoming a keen self-observer helps a person to develop mindfulness.

Mindfulness is developed when you become proficient in meaningfully pausing to invite intuition and understanding. Developing the skill of self-observation will enable you to focus, and give your undivided attention to essential things taking place right now.

Identify Your Thoughts and Feelings

Most of us are good at identifying certain emotions. We can name them easily — for example, anger, joy, sadness, fear, love. The process of emotional identification can help you to get used to recognizing your thoughts and feelings.

By assigning a name to describe the way you think and feel, you are heightening self-awareness through emotional mindfulness. You can also decide to change your thoughts and emotions if you so desire.

Once you have identified your emotion, teach yourself to be non-judgmental of your feelings. Being non-judgmental means allowing your emotions and feelings to flow freely.

Don't despise how you feel, do not trivialize or deny them either. Be true to yourself when you are joyful, scared, angry, or sad. Be responsible for, but accepting of your feelings.

Be Involved Physically and Mentally in the Present Moment

Becoming involved in the present moment means you are consciously and voluntarily in focus of what is transpiring in your inner and outer world. This means that while you are busy performing your role as a professional, or as a parent, a spouse, or partner, you remain alert yet tranquil, anchored securely to your authentic self.

It means that you are not pinned down by unrealistic fears of the future and concerns of the past. You live your life one moment at a time, taking full control of your current predicament.

Now that you know you can practice mindfulness and get really good at it, you can use this amazing tool to mature psychologically and better care for your emotional wellbeing. Make it an everyday part of your life and start living in every moment of your life.


Boost Self Confidence for Emotional Strength

Women have come a long way from the ‘burn the bra’ days. While some of these women were able to successfully break free from oppression, there are still those who lack faith in themselves.

While the world is learning to respect women for what they have accomplished; it is sad to note that this is not yet enough to make women all over the world ooze with self-confidence. If you can muster enough courage to walk into a room even if you are aware that you do not look perfect, then that is self-confidence.

Self-confidence or self-esteem is an essential component of emotional strength. As most people are aware, you can be full of confidence in one instance and not have any confidence in another.

Self-esteem comes from knowing you have what it takes to respond to any situation or challenge. You may not be oozing with self-confidence, but you can learn to boost your self-worth by following these tips:

Be with Positive People

“Tell me who your friends are, and I will tell you who you are.” This may be a cliché, but there is a hint of truth to this maxim. The company you keep does not only affect your reputation but also your thoughts and actions.

If you have low self-esteem, there is a possibility that you will also seek the company of people who will reinforce your views.

You don’t have to abandon your friends, but if you truly want to build your self-worth, then steer clear of negative people until such time you have built enough self-confidence to not require external validation and have developed better filters.

Keep a List of Things You Are Thankful For

Life can be hard, but there are times when you only need to find the silver lining to realize that it is still a good life despite the challenges. You can start by keeping a list of things that you should be thankful for, no matter how trivial that may be.

Waking up to a new day is already enough of a reason to be thankful for. Being able to brew your coffee perfectly should be next on your list, and so on.

Be Kind to Yourself

Don’t be too hard on yourself. You may not be perfect, but you have your strengths, and you only need to acknowledge them, so they work for you instead of against you. While you cannot expect other people to be kind to you, there is no excuse for not being kind to yourself.

Use Positive Affirmations

One way to boost your self-confidence is through positive affirmations. You can do this by making a positive statement about yourself. You can do this orally, or by writing the positive affirmation on paper and then reading it every day.

Keep these cards where you can easily see them the moment you wake up and when you retire for the day. A great place is on the bathroom mirror.

Accept Your Imperfections

You are imperfect, just like everyone else, and the sooner you accept that reality, the better for your self-worth. Once you accept this, you will be able to forgive yourself for committing mistakes in the past.

Make your failures a stepping stone to success. It is only when you accept your shortcomings that you give yourself a chance to grow and become a better person. There are things that you can’t control so focus on your strengths and what you can do to make yourself a better person.

There will always be people who will be better than you in various areas, and once you accept this, then you will be a lot happier and more forgiving of yourself. This does not make anyone else a better person than you.

Make time to do the things you love to do as it will help you improve your self-worth. If you want to improve your emotional health, then it is time to take an objective look at yourself and recognize your potential.

Being competitive is good but only if it pushes you to do more. However, it should be coupled with acceptance, and in acknowledging that you are not the center of the universe.

But no matter how insignificant you are, you can make a difference in the life of other people. And once you learn to accept this, then you will be happier and more confident in your imperfections.


Take Care of Your Emotional Health

Ask yourself, how are you feeling right now? If you can say you are doing great, that’s wonderful! Unfortunately, not everyone will be able to say that.

Based on global statistics, one in four people, every hour, becomes besieged by a mental health issue - specifically with their emotions. The problem lies in not being able to deliver appropriate emotional responses to challenging life events.

According to psychologist, Dr. Guy Winch, people can become good at taking care of their physical bodies yet can become inattentive to their emotional wellbeing. Taking care of your emotional health means knowing how to deal effectively with all the stressors and problems that can come at you from all areas of your life.

It would be exceptional if we could all have mastered caring for our emotions while growing up. However, emotional wellness is something that we can continuously improve upon throughout our lives, so all is not lost. Here are a few tips to help you do just that.

Become Self-Aware

Maybe you've heard this advice countless times, but really the first step to take so you can take care of your emotional health is to become self-aware. Self-awareness refers to your ability to be conscious of what's going on within and around you.

If you continuously strive to be open and alert, you will be able to stop yourself from doing something that you may regret later.

If you prioritize self-awareness, you can regulate yourself and enjoy wonderful moments in your life. You will develop a better understanding of how your emotions mix to build the structure of your current mood and outlook on life.

Become Familiar with Your Emotional Responses

The second way to care for your emotional health is to be familiar with the way you respond to unexpected situations. There is nothing in the world that triggers an emotional response more than an unexpected, shocking situation.

When this happens to you, how do you react? Do you suddenly burst forth with energy, or do you restrain and control yourself in order to respond in a calculated, well-behaved manner? Is your response rational and appropriate to the circumstance?

If you study yourself carefully, you will discover that as a person, you tend to respond to situations in a particular way.

Once you can decode the mystery behind the automatic response of your behavior, you can anticipate potential responses, and you will be able to do something to manage yourself and to calibrate your behavior accordingly.

Avoid Negative Individuals

Based on the premise that our environment affects us for better or worse, we should stay away from individuals who are overcome with malice, fear, or anger. Negative individuals pollute their feelings and emotions.

If you mean to love yourself by taking care of the emotional component of your wellbeing, then you must make every effort to remove yourself from a situation where there is nothing for you but stress and suffering.

Take Time to Recover

What do you need to do if you are confronted with a situation that threatens to bring out the worst in you? After choosing to step out of an overwhelming situation, the next step is to be more kind to yourself and to take time to recover.

Give yourself time to get well, to be strong, and to feel better. By giving yourself space, you are allowing your emotions to heal naturally.

Learn Emotional First Aid

What will you do if you are suffering right now? How are you reacting? Based on research about the effects of negative emotions such as loneliness, having negative feelings can make us feel isolated and alone. It makes us think of the worst possible outcomes.

Negative emotions create deep psychological wounds that can grow bigger and bigger with time. The effect of negative emotions can be devastating.

It can cause a person to have a distorted outlook on any or every situation. Negative emotions can hold a person back from seeking help, or worse, can impel a person to harm themselves, or even take their own life.

This is the reason why we need to pay attention to our emotional wellbeing. We must learn emotional first aid to help overcome negative thoughts and feelings.

We all need to develop greater self-awareness and become aware of our emotional responses. This will help us to rationalize our feelings carefully before coming up with any conclusions, instead of responding unconsciously and irrationally.

It would also be beneficial to your emotional growth to identify common thought patterns that lead to your negative thinking or negative emotions.

These are just initial steps you can take, but taking control of yourself and your emotions can help you better deal with the ups and downs that are a part of life.


Conclusion

Being more aware of your own level of emotional wellbeing will help you determine healthy ways to help yourself overcome your moods, cope with anxiety, and heal depression.

As explained, the first thing to do is to increase your self-awareness and self-monitoring. Self-awareness refers to the state of being conscious within the same moment to your own feelings, bodily processes, and cognitive impulses.

Mindfulness is vital because it can help you decide whether your current mood, or state of mind, is based on actual events, or your emotional response to them. This self-knowledge helps you to use your strengths and overcome your weaknesses, to help in self-regulation during challenging moments.

The next step in developing better emotional health is to practice positive self-talk. Often, you will genuinely be able to tell yourself, "I am sad, but my feelings are not proportionate to the current circumstances.”

Acknowledge that your hormones and your subconscious mind may be unhelpful, and work on making positive change. When your feelings are a result of a genuine event that has happened, this is the time when self-processing your feelings can help you thrive through it.

If you know yourself and if you have enough intrapersonal knowledge to understand the ebb and flow of your thoughts, feelings, and unique situations, you can grow more emotionally resilient.

This does mean you should avoid your emotions, but it means you can better choose which ones to experience to what degree. So, embrace and expand the pleasant and lessen the painful!

Doing so will help you better withstand the common life struggles that can threaten the stable state of your long-term emotional health.

Pen