18/09/2024
🦋Emotional resilience🦋
Emotional resilience is how a person can effectively use tools to move forward when faced with challenging situations in life, how you handle stresses, and how you approach daily challenges.
People who are emotionally aware know what they are feeling and why. This comes with being more in touch with their inner self. This allows people who have emotional resilience to understand others better and respond appropriately.
People who take care of their emotional well-being also possess a high level of perseverance and are more likely to overcome challenging situations, and despite failure tend to be action-orientated and continue to work toward outward goals and inner coping strategies. People with perseverance tend to feel more hopeful in challenging situations and adopt a can-do attitude towards life.
🦋Self-compassion🦋
Self-compassion is a way that we should show empathy, but it also means having a sensitivity to your emotions which helps with the emotional challenges you may face.
Having self-compassion means extending compassion towards yourself, by being kind towards yourself, and acting in a way that is non-judgemental and caring. Changing your internal dialogue to yourself so that your voice sounds empowering and kind. Speak to yourself with kindness and compassion.
Self-compassion is having empathy and having the desire to help yourself when faced with difficulty and hardships.
✨️Actionable tips and coping strategies for managing your emotional wellness✨️
Learn what triggers your anxiety: Understanding where your anxiety stems from and what triggers it will give you the root cause.
⬇️Take a breath: Inhaling and exhaling slowly will help you regulate.
⬇️Take a time out: Remove yourself from the environment that is causing you to feel anxious.
⬇️Eat a well-balanced meal: If you can, eat three meals a day and keep some healthy snacks on hand when you feel hungry.
⬇️Limit alcohol and caffeine: Caffeine and alcohol can aggravate and trigger your anxiety.
⬇️Get enough sleep: Lack of sleep will affect your mood and make you more reactive in frustrating situations.
⬇️Exercise daily: Exercise will help you feel good and give you mental clarity which is good for your overall health.
⬇️Count to 10: Counting distracts you from your anxiety. Count and repeat if necessary.
⬇️Accept that you cannot control everything: Try and look at your stressors from a different perspective. If you cannot change the situation don't allow it to control you.
⬇️Welcome humor: Have you ever heard of the saying that laughter is the best medicine...Well, it is!
⬇️Have a positive attitude: Having a positive attitude is proven to uplift your mood, and attract more positivity and positive people.
⬇️Talk to someone: Talk with someone you trust and who will be willing to listen when you are feeling overwhelmed.
✨️Techniques for managing stress and anxiety✨️
➡️Exercise- There are many benefits to exercise and it does not need to be strenuous or something that you dread doing. I find that it is helpful to participate in something enjoyable for you.
This depends on whether you enjoy doing group workouts and exercises or if you prefer doing it solo.
🦋The benefits of exercise:🦋
Weight loss
Improved mood
Better sleep
Muscle strengthening
Decrease stress
Boost of energy
Boosts your brain health
Strengthens your heart
More confidence
Boosts your memory
Exercise also reduces feelings of anxiety and depression
✨️Here are some easier ways you can start incorporating exercise into your daily routine:✨️
Walk on your lunch break
Take the stairs instead of the elevator or escalator
Clean your house
If you are driving, park your car as far away from the entrances
Diet- Diet is more than losing weight, it is about your lifestyle and how you maintain it.
Having a healthy and balanced diet means that you are equipped to:
Build your immune system to prevent certain illnesses
Boosts your mood
Reduce the effects of stress
Lower your blood pressure
Live longer
Keep your skin, teeth, and eyes healthy
Strengthens bones
Lowers the risk of heart disease, type 2 diabetes, and some cancers
Supports healthy pregnancy and breastfeeding
✨️Here is how you can incorporate healthy foods into your diet:✨️
Include fiber into your diet-,
-Whole grains and raw vegetables, carrots, and celery, and add lentils to your salads.
-Almonds and beans add flavor extra fibre and protein.
-Eating more fruit, like apples, pears, and melons - if you don't like eating fruit add them to smoothies.
Increase your calcium and vitamin D intake for bone health,
-Having a dairy beverage with meals or including dairy in your smoothies is one way to increase your dairy intake.
-Eating Sardines and salmon has more calcium with bones in them than without
-Spinach, orange juice, soy yogurt
-You can use supplements to compensate
Eating more potassium helps kidneys, muscles, and nerves function,
-The lack of potassium increases your risk of developing kidney stones
-Bananas, oranges, raisins, potatoes, peas and cucumber.
Aim to have a variety of colors on your plate and opt for unsaturated fats,
-Nuts, seeds, beans, and seafood instead of red meat for protein.
-Cook with sunflower, canola, or olive oil, instead of butter and margarine.
Sleep- One of the most common side effects of stress is struggling to fall asleep, lack of sleep can cause you to be more irritable and adds to your stress level and sleeplessness.
Creating better habits around your sleep schedule can improve your sleep.
Here is how you can improve your quality of sleep:
Get exercise
Get outside for fresh air and sunlight
Drink less alcohol and caffeine close to bedtime
Do not look at your electronics 30 to 60 minutes before bedtime
Remove TV screens from your bedroom
Try meditations and relaxation techniques before bedtime, slow movements like yoga and stretching deep breathing
