How you feel can affect your ability to carry out everyday activities, your relationships, and your overall mental health. How you react to your experiences and feelings can change over time. Emotional wellness is the ability to successfully handle life’s stresses and adapt to change and difficult times.

Individual differences in temperament and personality certainly help determine a person's “joy” profile. Varying levels of important neurotransmitters--especially dopamine, serotonin and norepinephrine—could account for differing capacities for joy. Most people who report being happy have some factors in common: They have high self-esteem, feel some control over the circumstances of their life and they enjoy connecting with others.

Raising Joyful Children

We know that happy people tend to be optimistic, extroverted, have high self-esteem, and feel that they can control important aspects of their lives. Supporting or fostering these qualities in children will give them a bigger emotional tool kit for building and maintaining a happy life.

• Display optimism about life events, especially when they pertain to your family.
• Encourage kids' social life and friendships, and make it clear that your relationships are important to you, too.
• Give your child sincere praise when he or she does well, especially at a task that's important to the child. If kids sense that you are praising every move they make, large or small, it will lose impact.
• Encourage independence appropriate to the child's age. As they demonstrate self-sufficiency at various tasks, cheer them on. It is difficult to give up control, but remind yourself that you are giving your child a gift by showing them all that he or she can do alone. Feeling independent and in control are central to happiness.

Why do we have emotions? Why do we feel happy or sad? How are we able to empathize with the feelings of others? Emotions are more than social constructs. They reflect intrinsic states of functioning in your brain, and are ultimately related to chemical messengers and electrical impulses in the brain and in the body.

The brain's limbic system is thought to regulate the emotions, as well as physical and sexual drives, memory, the experience of pleasure and pain, the sense of smell, and the stress response. The limbic system includes a number of structures, including the amygdala, hypothalamus, hippocampus, and cingulate gyrus. The amygdala is considered to be central to the functioning of the limbic system and performs a primary role in the processing and memory of emotional reactions, particularly fear conditioning. The hypothalamus is also of particular importance and is responsible for many basic functions like sleep, appetite, sexual drive, stress reaction, and other activities. The hypothalamus controls the functioning of the pituitary gland, and the pituitary in turn controls key hormones that regulate many of the body's major functions. The hippocampus is associated with emotional reactions and is necessary for the formation of long-term memories. The cingulate gyrus is concerned with autonomic functions and cognitive and attentional processing.

Because the limbic system contains many different components and normally functions in a complex equilibrium, disturbances in any part of it can affect your mood and behavior, possibly even leading to depression.

Now, using ever-more-sophisticated imaging technology, scientists can view the living brain in action. They can observe what parts of the brain are involved when negative emotions, like sadness or fear, begin to predominate over other emotions, as well as the physical changes in the brain that result. Understanding the workings of the brain is vital to understanding depression, its causes, its effects, and most important, what we can do about it.

The area of the brain involved in emotion and memory, the limbic system, includes the hypothalamus, thalamus, amygdala, and the hippocampus. The hypothalamus plays a role in the activation of the sympathetic nervous system that is a part of any given emotional reaction. The thalamus serves as a sensory relay center whose neurons project to both the amygdala and the higher cortical regions for further processing. The amygdala plays a role in processing emotional information and sending that information on to cortical structures (Fossati, 2012).The hippocampus integrates emotional experience with cognition (Femenía, Gómez-Galán, Lindskog, & Magara, 2012).

Amygdala

The amygdala has received a great deal of attention from researchers interested in understanding the biological basis for emotions, especially fear and anxiety (Blackford & Pine, 2012; Goosens & Maren, 2002; Maren, Phan, & Liberzon, 2013). The amygdala is composed of various subnuclei, including the basolateral complex and the central nucleus. The basolateral complex has dense connections with a variety of sensory areas of the brain. It is critical for classical conditioning and for attaching emotional value to learning processes and memory. The central nucleus plays a role in attention, and it has connections with the hypothalamus and various brainstem areas to regulate the autonomic nervous and endocrine systems’ activity (Pessoa, 2010).

Animal research has demonstrated that there is increased activation of the amygdala in rat pups that have odor cues paired with electrical shock when their mother is absent. This leads to an aversion to the odor cue that suggests the rats learned to fear the odor cue. Interestingly, when the mother was present, the rats actually showed a preference for the odor cue despite its association with an electrical shock. This preference was associated with no increases in amygdala activation. This suggests a differential effect on the amygdala by the context (the presence or absence of the mother) determined whether the pups learned to fear the odor or to be attracted to it (Moriceau & Sullivan, 2006).

Raineki, Cortés, Belnoue, and Sullivan (2012) demonstrated that, in rats, negative early life experiences could alter the function of the amygdala and result in adolescent patterns of behavior that mimic human mood disorders. In this study, rat pups received either abusive or normal treatment during postnatal days 8–12. There were two forms of abusive treatment. The first form of abusive treatment had an insufficient bedding condition. The mother rat had insufficient bedding material in her cage to build a proper nest that resulted in her spending more time away from her pups trying to construct a nest and less times nursing her pups. The second form of abusive treatment had an associative learning task that involved pairing odors and an electrical stimulus in the absence of the mother, as described above. The control group was in a cage with sufficient bedding and was left undisturbed with their mothers during the same time period. The rat pups that experienced abuse were much more likely to exhibit depressive-like symptoms during adolescence when compared to controls. These depressive-like behaviors were associated with increased activation of the amygdala.

Human research also suggests a relationship between the amygdala and psychological disorders of mood or anxiety. Changes in amygdala structure and function have been demonstrated in adolescents who are either at-risk or have been diagnosed with various mood and/or anxiety disorders (Miguel-Hidalgo, 2013; Qin et al., 2013). It has also been suggested that functional differences in the amygdala could serve as a biomarker to differentiate individuals suffering from bipolar disorder from those suffering from major depressive disorder (Fournier, Keener, Almeida, Kronhaus, & Phillips, 2013).

Hippocampus

As mentioned earlier, the hippocampus is also involved in emotional processing. Like the amygdala, research has demonstrated that hippocampal structure and function are linked to a variety of mood and anxiety disorders. Individuals suffering from posttraumatic stress disorder (PTSD) show marked reductions in the volume of several parts of the hippocampus, which may result from decreased levels of neurogenesis and dendritic branching (the generation of new neurons and the generation of new dendrites in existing neurons, respectively) (Wang et al., 2010). While it is impossible to make a causal claim with correlational research like this, studies have demonstrated behavioral improvements and hippocampal volume increases following either pharmacological or cognitive-behavioral therapy in individuals suffering from PTSD (Bremner & Vermetten, 2004; Levy-Gigi, Szabó, Kelemen, & Kéri, 2013).

Doctors have pondered the connection between our mental and physical health for centuries. Until the 1800s, most believed that emotions were linked to disease and advised patients to visit spas or seaside resorts when they were ill. Gradually emotions lost favor as other causes of illness, such as bacteria or toxins, emerged, and new treatments such as antibiotics cured illness after illness.

More recently, scientists have speculated that even behavioral disorders, such as autism, have a biological basis. At the same time, they have been rediscovering the links between stress and health. Today, we accept that there is a powerful mind-body connection through which emotional, mental, social, spiritual, and behavioral factors can directly affect our health.

Mind-body medicine focuses on treatments that may promote health, including relaxation, hypnosis, visual imagery, meditation, yoga, and biofeedback.

Over the past 20 years, mind-body medicine has provided evidence that psychological factors can play a major role in such illnesses as heart disease, and that mind-body techniques can aid in their treatment. Clinical trials have indicated mind-body therapies to be helpful in managing arthritis and other chronic pain conditions. There is also evidence they can help to improve psychological functioning and quality of life, and may help to ease symptoms of disease.

Do you tend to look on the sunny side, or do you see a future filled with dark, stormy skies? A growing body of research suggests that having a positive outlook can benefit your physical health. NIH-funded scientists are working to better understand the links between your attitude and your body. They’re finding some evidence that emotional wellness can be improved by developing certain skills.

Having a positive outlook doesn’t mean you never feel negative emotions, such as sadness or anger, says Dr. Barbara L. Fredrickson, a psychologist and expert on emotional wellness at the University of North Carolina, Chapel Hill. “All emotions—whether positive or negative—are adaptive in the right circumstances. The key seems to be finding a balance between the two,” she says.

“Positive emotions expand our awareness and open us up to new ideas, so we can grow and add to our toolkit for survival,” Fredrickson explains. “But people need negative emotions to move through difficult situations and respond to them appropriately in the short term. Negative emotions can get us into trouble, though, if they’re based on too much rumination about the past or excessive worry about the future, and they’re not really related to what’s happening in the here and now.”

People who are emotionally well, experts say, have fewer negative emotions and are able to bounce back from difficulties faster. This quality is called resilience. Another sign of emotional wellness is being able to hold onto positive emotions longer and appreciate the good times. Developing a sense of meaning and purpose in life—and focusing on what’s important to you—also contributes to emotional wellness.

Research has found a link between an upbeat mental state and improved health, including lower blood pressure, reduced risk for heart disease, healthier weight, better blood sugar levels, and longer life. But many studies can’t determine whether positive emotions lead to better health, if being healthy causes positive emotions, or if other factors are involved.

“While earlier research suggests an association between positive emotions and health, it doesn’t reveal the underlying mechanisms,” says Dr. Richard J. Davidson, a neuroscientist at the University of Wisconsin-Madison. “To understand the mechanisms, I think it will be crucial to understand the underlying brain circuits.”

By using brain imaging, Davidson and others have found that positive emotions can trigger “reward” pathways located deep within the brain, including in an area known as the ventral striatum.

“Individuals who are able to savor positive emotions have lasting activation in the ventral striatum,” Davidson says. “The longer the activation lasts, the greater his or her feelings of well-being.” Continued activation of this part of the brain has been linked to healthful changes in the body, including lower levels of a stress hormone.

Negative emotions, in contrast, can activate a brain region known as the amygdala, which plays a role in fear and anxiety. “We’ve shown that there are big differences among people in how rapidly or slowly the amygdala recovers following a threat,” Davidson says. “Those who recover more slowly may be more at risk for a variety of health conditions compared to those who recover more quickly.”

Among those who appear more resilient and better able to hold on to positive emotions are people who’ve practiced various forms of meditation. In fact, growing evidence suggests that several techniques—including meditation, cognitive therapy (a type of psychotherapy), and self-reflection (thinking about the things you find important)—can help people develop the skills needed to make positive, healthful changes.

“Research points to the importance of certain kinds of training that can alter brain circuits in a way that will promote positive responses,” Davidson says. “It’s led us to conclude that well-being can be considered as a life skill. If you practice, you can actually get better at it.”

In one study, Davidson and his colleagues found changes in reward-related brain circuits after people had 2 weeks of training in a simple form of meditation that focuses on compassion and kindness. These changes, in turn, were linked to an increase in positive social behaviors, such as increased generosity.

Fredrickson and her colleagues are also studying meditation. They found that after 6 weeks of training in compassion and kindness meditation, people reported increased positive emotions and social connectedness compared to an untrained group. The meditation group also had improved functioning in a nerve that helps to control heart rate. “The results suggest that taking time to learn the skills to self-generate positive emotions can help us become healthier, more social, more resilient versions of ourselves,” Fredrickson says.

Dr. Emily Falk, a neuroscientist at the University of Pennsylvania, is taking a different approach. Falk is exploring how self-affirmation—that is, thinking about what’s most important to you—can affect your brain and lead to positive, healthful behaviors. Her team found that when people are asked to think about things that they find meaningful, a brain region that recognizes personally relevant information becomes activated. This brain activity can change how people respond to health advice.

“In general, if you tell people that they sit too much and they need to change their behavior, they can become defensive. They’ll come up with reasons why the message doesn’t apply to them,” Falk says. But if people reflect on the things they value before the health message, the brain’s reward pathways are activated.

This type of self-affirmation, Falk’s research shows, can help physically inactive “couch potatoes” get more active. In a recent study, inactive adults received typical health advice about the importance of moving more and sitting less. But before the advice, about half of the participants were asked to think about things that they value most.

The “self-affirmation” group became more physically active during the month-long study period that followed compared to the group that hadn’t engaged in self-affirmation. “The study shows one way that we can open the brain to positive change and help people achieve their goals,” Falk says.

Being open to positive change is a key to emotional wellness. “Sometimes people think that emotions just happen, kind of like the weather,” Fredrickson says. “But research suggests that we can have some control over which emotions we experience.” As mounting research suggests, having a positive mindset might help to improve your physical health as well.

Enhance Your Emotional Wellness

To develop a more positive mindset:

• Remember your good deeds. Give yourself credit for the good things you do for others each day.
• Forgive yourself. Everyone makes mistakes. Learn from what went wrong, but don’t dwell on it.
• Spend more time with your friends. Surround yourself with positive, healthy people.
• Explore your beliefs about the meaning and purpose of life. Think about how to guide your life by the principles that are important to you.
• Develop healthy physical habits. Healthy eating, physical activity, and regular sleep can improve your physical and mental health.

Adapted from U.S. Health Resources and Services Administration.

People deal with difficult feelings in all sorts of ways. They may talk with friends, go work out, or listen to music. But some people may feel an urge to hurt themselves when distressed. Harming or thinking about harming yourself doesn’t mean you have a mental disorder. But it is an unhealthy way to cope with strong feelings. Finding new ways to cope can help you get through difficult times.

Some unhealthy ways people may try to relieve emotional pain include cutting, burning, or hitting themselves. These behaviors can be difficult to detect. People usually keep them a secret. Wounds can often be treated at home and covered with clothing or jewelry.

“The largest percentage of people who engage in non-suicidal self-injuring behaviors are teenagers,” says Dr. Jennifer Muehlenkamp, an NIH-funded psychologist at the University of Wisconsin-Eau Claire. Around 2 out of 10 teens and college-aged students report trying this behavior at least once.

Those are the key ages because youths are changing environments, Muehlenkamp explains. “Transitioning into college or from junior high into high school creates a lot of potential change. You lose the familiarity of your social group, and your social support might shift. There’s a lot of new stress and pressures.”

People who are anxious, are depressed, or have an eating disorder are also more likely to turn to self-injuring behaviors. So are those in sexual minority groups who experience discrimination and bullying, such as those who identify as gay, lesbian, bisexual, or transsexual.

“Self-injury is a sign that someone is struggling,” says Muehlenkamp. “Many youths transition out of it. But those who engage in it more repetitively and chronically may benefit from a direct clinical intervention.”

If you’re a parent or caregiver who’s concerned, look for frequent unexplained injuries and clues like bandages in trash cans. Watch to see if the person wears appropriate clothing for the weather. Someone who is self-harming may wear long pants or sleeves to cover their injuries, even when it’s hot.

“The way most people find out is the person who is self-injuring will disclose it,” Muehlenkamp says. They often tell a friend or a sibling first.

If someone confides in you, “your first reaction is essential to whether or not they will seek help,” Muehlenkamp explains. “Be as nonreactive and nonjudgmental as possible.”

Not everyone who self-injures is suicidal. But the only way to know is to ask. If they express any suicidal thinking, get them connected with a mental health provider. You can also call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) for advice.

Parents can open conversations with their kids by asking them if they’ve heard of self-harming behaviors or if they know friends who do it. If a friend has confided in them, they can offer to go talk to a trusted adult with their friend to get them help.

There are no medications for treating self-injuring behaviors. But some medications can help treat mental disorders that the person may be dealing with, like depression or anxiety. Mental health counseling or therapy can also help you learn new ways to cope with emotion.

Ways to Cope

There’s no right or wrong way to deal with intense emotions. If you’re feeling distressed:

• Talk with friends.
• Watch a funny movie or read a comforting book.
• Listen to music.
• Get active. Go for a walk or get some exercise.
• Distract yourself with any activity or hobby you love.
• Avoid smoking, drinking, and other risky behaviors.
• Take care of your body. Eat and drink well. Get enough sleep.
• Realize it’s okay to cry it out.

1. Brighten your outlook

People who are emotionally well, experts say, have fewer negative emotions and are able to bounce back from difficulties faster. This quality is called resilience. Another sign of emotional wellness is being able to hold onto positive emotions longer and appreciate the good times.

To develop a more positive mindset:

• Remember your good deeds. Give yourself credit for the good things you do for others each day.
• Forgive yourself. Everyone makes mistakes. Learn from what went wrong, but don’t dwell on it.
• Spend more time with your friends. Surround yourself with positive, healthy people.
• Explore your beliefs about the meaning and purpose of life. Think about how to guide your life by the principles that are important to you.
• Develop healthy physical habits. Healthy eating, physical activity, and regular sleep can improve your physical and mental health.

2. Reduce stress

Everyone feels stressed from time to time. Stress can give you a rush of energy when it’s needed most. But if stress lasts a long time—a condition known as chronic stress—those “high-alert” changes become harmful rather than helpful. Learning healthy ways to cope with stress can also boost your resilience.

To help manage stress:

• Get enough sleep.
• Exercise regularly. Just 30 minutes a day of walking can boost mood and reduce stress.
• Build a social support network.
• Set priorities. Decide what must get done and what can wait. Say no to new tasks if they are putting you into overload.
• Think positive. Note what you’ve accomplished at the end of the day, not what you’ve failed to do.
• Try relaxation methods. Mindfulness, meditation, yoga, or tai chi may help.
• Seek help. Talk to a mental health professional if you feel unable to cope, have suicidal thoughts, or use drugs or alcohol to cope.

3. Get quality sleep

To fit in everything we want to do in our day, we often sacrifice sleep. But sleep affects both mental and physical health. It’s vital to your well-being. When you’re tired, you can’t function at your best. Sleep helps you think more clearly, have quicker reflexes and focus better. Take steps to make sure you regularly get a good night’s sleep.

To get better quality sleep:

• Go to bed the same time each night and get up the same time each morning.
• Sleep in a dark, quiet, comfortable environment.
• Exercise daily (but not right before bedtime).
• Limit the use of electronics before bed.
• Relax before bedtime. A warm bath or reading might help.
• Avoid alcohol and stimulants such as caffeine late in the day.
• Avoid nicotine.
• Consult a health care professional if you have ongoing sleep problems.

4. Cope with loss

When someone you love dies, your world changes. There is no right or wrong way to mourn. Although the death of a loved one can feel overwhelming, most people can make it through the grieving process with the support of family and friends. Learn healthy ways to help you through difficult times.

To help cope with loss:

• Take care of yourself. Try to eat right, exercise, and get enough sleep. Avoid bad habits—like smoking or drinking alcohol—that can put your health at risk.
• Talk to caring friends. Let others know when you want to talk.
• Find a grief support group. It might help to talk with others who are also grieving.
• Don’t make major changes right away. Wait a while before making big decisions like moving or changing jobs.
• Talk to your doctor if you’re having trouble with everyday activities.
• Consider additional support. Sometimes short-term talk therapy can help.
• Be patient. Mourning takes time. It’s common to have roller-coaster emotions for a while.

5. Strengthen social connections

Social connections might help protect health and lengthen life. Scientists are finding that our links to others can have powerful effects on our health—both emotionally and physically. Whether with romantic partners, family, friends, neighbors, or others, social connections can influence our biology and well-being.

To build healthy support systems:

• Build strong relationships with your kids.
• Get active and share good habits with family and friends.
• If you’re a family caregiver, ask for help from others.
• Join a group focused on a favorite hobby, such as reading, hiking, or painting.
• Take a class to learn something new.
• Volunteer for things you care about in your community, like a community garden, school, library, or place of worship.
• Travel to different places and meet new people.

6. Be mindful

The concept of mindfulness is simple. This ancient practice is about being completely aware of what’s happening in the present—of all that’s going on inside and all that’s happening around you. It means not living your life on “autopilot.” Becoming a more mindful person requires commitment and practice. Here are some tips to help you get started.

To be more mindful:

• Take some deep breaths.Breathe in through your nose to a count of 4, hold for 1 second and then exhale through the mouth to a count of 5. Repeat often.
• Enjoy a stroll. As you walk, notice your breath and the sights and sounds around you. As thoughts and worries enter your mind, note them but then return to the present.
• Practice mindful eating. Be aware of taste, textures, and flavors in each bite, and listen to your body when you are hungry and full.
• Find mindfulness resources in your local community, including yoga and meditation classes, mindfulness-based stress reduction programs, and books.

Why can some people make it through difficult times with little trouble while others crumble under the same circumstances? A new study suggests that the answer lies — at least in part — in your genes.

Scientists have long known that people with certain psychological traits, or resources, can fare better in challenging situations. Three of the most widely studied psychological resources — optimism, self-esteem and mastery (the feeling that you can master your environment and achieve what you want) — are good predictors of a person’s physical and psychological health. These 3 resources have been shown to help people weather stressful events and beat back depression. Because these psychological resources tend to run in families, scientists had suspected a genetic component.

Earlier studies found evidence that particular variants, or alleles, of the OXTR gene might be linked to stress-related traits and other psychological characteristics. OXTR codes for the receptor for oxytocin, a hormone that contributes to positive emotion and social bonding.

Dr. Shelley E. Taylor and Shimon Saphire-Bernstein of the University of California, Los Angeles, and their colleagues set out to determine if these OXTR alleles might also contribute to optimism, mastery and self esteem. The scientists asked 326 volunteers to complete questionnaires that measured the 3 psychological resources and also assessed depressive symptoms. The researchers analyzed the DNA from the participants’ saliva to find variations in the OXTR gene. The study was funded by NIH’s National Institute on Aging (NIA) and the National Science Foundation.

As reported on September 13, 2011, in the Proceedings of the National Academy of Sciences, the researchers found that people who had 1 or 2 copies of the OXTR gene with an “A” (adenine) allele at a particular location tended to have more negative measurements than those with 2 copies of the “G” (guanine) allele. People with an A allele were less optimistic, had lower self-esteem and felt less personal mastery than people with 2 G alleles. In addition, the A allele was linked to higher levels of depressive symptoms. Follow-up analyses suggested that the effects of OXTR variants on depression are largely mediated by the gene’s influence on psychological resources.

The scientists say their findings are the first to link OXTR directly to specific psychological resources. But the gene itself is far from the only factor influencing these traits.

"Some people think genes are destiny, that if you have a specific gene, then you will have a particular outcome. That is definitely not the case," says Taylor. “This gene is one factor that influences psychological resources and depression, but there is plenty of room for environmental factors as well.”

The researchers are now planning studies to search for additional genes that might work with OXTR to affect behavior and responses to stress.

— by Vicki Contie

How often do you feel thankful for the good things in your life? Studies suggest that making a habit of noticing what’s going well in your life could have health benefits.

Taking the time to feel gratitude may improve your emotional well-being by helping you cope with stress. Early research suggests that a daily practice of gratitude could affect the body, too. For example, one study found that gratitude was linked to fewer signs of heart disease.

The first step in any gratitude practice is to reflect on the good things that have happened in your life. These can be big or little things. It can be as simple as scoring a good parking space that day or enjoying a hot mug of coffee. Or, perhaps you feel grateful for a close friend’s compassionate support.

Next, allow yourself a moment to enjoy that you had the positive experience, no matter what negatives may exist in your life. Let positive feelings of gratitude bubble up.

“We encourage people to try practicing gratitude daily,” advises Dr. Judith T. Moskowitz, a psychologist at Northwestern University. “You can try first thing in the morning or right before you fall asleep, whatever is best for you.”

Moskowitz has been studying the impact of keeping a daily gratitude journal on stress relief and health. Practicing gratitude is part of a set of skills that her research team encourages people to practice. These skills have been shown to help some people increase their positive emotions.

Her team is trying to better understand how a daily boost in positive emotions can help people cope with stress and improve their mental and physical health.

“By practicing these skills, it will help you cope better with whatever you have to cope with,” Moskowitz explains. “You don’t have to be experiencing major life stress. It also works with the daily stress that we all deal with. Ultimately, it can help you be not just happier but also healthier.”

While practicing gratitude seems to work for some people, it doesn’t for everyone. That’s why Moskowitz’s research team teaches other skills, too. These include meditating and doing small acts of kindness.

Her team has been developing and testing these skills with people who have illnesses like advanced cancer, diabetes, HIV infection, and depression. She’s also worked with people who care for others with serious illness.

When you make gratitude a regular habit, it can help you learn to recognize good things in your life despite the bad things that might be happening. Moskowitz says that when you’re under stress, you might not notice all the moments of positive emotion that you experience. With her research program, she’s trying to help people become more aware of those moments of positive feelings.

“Put some effort into experiencing gratitude on a daily basis and see how it goes,” Moskowitz advises. “It might just surprise you that—despite how bad things are—there are things you feel grateful for alongside it.” And feeling grateful may help improve both your mind and your body.

Gratitude Tips

Create positive emotions by being thankful every day:

• Take a moment. Think about the positive things that happened during the day.
• Journal. Make a habit of writing down things you’re grateful for. Try listing several things.
• Savor your experiences. Try to notice positive moments as they are happening.
• Relive the good times. Relive positive moments later by thinking about them or sharing them with others.
• Write to someone. Write a letter to someone you feel thankful toward. You don’t have to send it.
• Make a visit. Tell someone you’re grateful for them in person.

More and more US adults are dealing with stress, which can lead to mental health problems. In August 2022, more than 32% of US adults reported having symptoms of anxiety or depression in the last 2 weeks.

Taking breaks throughout the day may help relieve stress, ease tensions, or lessen worry. But we often don’t take breaks. Even 10 minutes is enough to improve your mental health. Let’s commit to taking 10 minutes today to do something for ourselves.

Quick Activities to Improve Your Emotional Well-Being

• Be active—Take a dance break! Lift weights. Do push-ups or sit-ups. Or kick around a soccer ball for a few minutes.
• Close your eyes, take deep breaths, stretch, or meditate.
• Write three things you are grateful for.
• Check in with yourself—take time to ask yourself how you are feeling.
• Laugh! Think of someone who makes you laugh or the last time you laughed so hard you cried.
• Find an inspiring song or quote and write it down (or screenshot it) so you have it nearby.

Connect with Others to Reduce Stress

Having meaningful relationships can create a sense of belonging. A feeling of being cared for, valued, and supported can help us become more resilient.  This is called social connectedness. Connecting with others can help us cope with stress and become more resilient. Here are some ways to reduce stress by connecting with others:

• Reach out to your community, family members, or friends. Talk with someone you trust about your feelings or any concerns.
• Make time for cultural, spiritual, or religious activities.
• Volunteer with organizations that interest you. Giving back to others can help you too.
• Get outside with others, connect with nature, and explore green spaces.

Take Care of Your Body

Staying physically healthy can improve you emotional well-being. Here are some suggestions to better improve your health:

• Get vaccinated for the flu each year. Stay up to date on your COVID-19 vaccines and boosters.
• Keep up with regular health appointments.
• Eat healthy. Have fruits and vegetables, lean protein, whole grains, and low- or no-fat dairy. Limit foods with unhealthy fats, salt, and added sugars. See Healthy Eating Tips.
• Get enough sleep. Go to bed and wake up at the same time each day to help you sleep better. Adults need 7 or more hours per night.
• Move more and sit less. Every little bit of physical activity helps. Start small and build up to 2 1/2 hours a week. You can break it into smaller amounts of time, such as 20 to 30 minutes a day.
• Limit alcohol intake. Choose not to drink, or drink in moderation on days you drink alcohol. Moderation means having 2 drinks or less a day for men or 1 drink or less for women a day.
• Avoid using illegal drugs or prescription drugs in ways other than prescribed. Don’t take someone else’s prescription. Substance use treatment is available and recovery starts with asking for help.
• Avoid smoking, vaping, and the use of other tobacco products. People can and do quit smoking for good.

Suicide is a major public health concern and a leading cause of death in the United States.

Suicide is complicated and tragic, but it can be preventable. Knowing the warning signs for suicide and how to get help can help save lives.

5 Action Steps

Here are 5 steps you can take to #BeThe1To help someone in emotional pain:

1. ASK: “Are you thinking about killing yourself?” It’s not an easy question but studies show that asking at-risk individuals if they are suicidal does not increase suicides or suicidal thoughts.
2. KEEP THEM SAFE: Reducing a suicidal person’s access to highly lethal items or places is an important part of suicide prevention. While this is not always easy, asking if the at-risk person has a plan and removing or disabling the lethal means can make a difference.
3. BE THERE: Listen carefully and learn what the individual is thinking and feeling. Research suggests acknowledging and talking about suicide may in fact reduce rather than increase suicidal thoughts.
4. HELP THEM CONNECT: Save the National Suicide Prevention Lifeline number (1-800-273-TALK) and the Crisis Text Line (741741) in your phone so they’re there if you need them. You can also help make a connection with a trusted individual like a family member, friend, spiritual advisor, or mental health professional.
5. STAY CONNECTED: Staying in touch after a crisis or after being discharged from care can make a difference. Studies have shown the number of suicide deaths goes down when someone follows up with the at-risk person.

Social interaction and support is vitally important to your well-being. Social wellness means successfully interacting with other people and maintaining meaningful personal relationships. Your ability to handle the stress of life is significantly enhanced when you have social support, whether from formal organizations (like churches or community organizations), or from informal sources, like family and friends.

Spiritual wellness means finding a sense of purpose and meaning in your life. Some people may find meaning in their religious beliefs, while others may find it in more secular pursuits-in their profession, or in charitable work. Ultimately, wellness means achieving a state of harmony in your life, a balance between your own needs and the needs of others, between your outer life and your inner life.