Key points

• Positive emotional well-being is when people manage emotions well and have a sense of meaning, purpose, and supportive relationships.
• Positive emotional well-being can lower your risk of disease, sickness, and injury.
• There are ways you can improve your overall emotional well-being.

Why it's important

• Positive emotional well-being helps people manage their thoughts and feelings.
• People with positive emotional well-being have a sense of meaning and purpose.
• Without positive emotional well-being people may have difficulty connecting socially.

Adapting to challenges

People who experience positive emotional well-being have the skills to adapt to and deal with life challenges.

Skills that can create positive emotional well-being include:

• Identifying, processing, and expressing emotions in healthy ways.
• Knowing how to deal with uncertainty, stress, and change.
• Being able to work through disagreements.
• Looking for solutions to problems in useful ways.
• Asking others for help and support.

Health benefits

Improving emotional well-being can benefit your mental and physical health. It can also enhance your social connections to other people and your community.

Benefits of positive emotional well-being

• Lower risk of disease, sickness, and injury.
• Faster recovery after being sick or getting injured.
• Improved mental health.
• Being able to bounce back from negative experiences (resilience).
• Stronger relationships and higher self-esteem.
• Having a sense of contentment, meaning, and purpose in life.
• Better productivity and performance at work.

A buffer against stress

People with positive emotional well-being can still feel sad or stressed during tough times. But they can manage these challenges better.

Key points

• You can improve your overall emotional well-being for a greater sense of purpose, more supportive relationships, and better health.
• Start with these eight steps.

How to boost emotional well-being

1. Identify and manage difficult emotions.

It's normal to experience difficult emotions, especially when life gets challenging. But it's important to learn to cope with those feelings in healthy ways.

• Check in with yourself to see how you are feeling.
  • Identifying your feelings is the first step to managing your emotions.
  • Try to let yourself feel and accept your feelings without judgment, even if they are upsetting.
• Be kind to yourself. It can help you keep a positive mindset.
  • Embrace self-care. Take time to relax, curl up with a book, or get outside.
  • Think about and appreciate the positive parts of life.
• Try replacing negative or critical thoughts with positive ones. This is known as cognitive restructuring. It's like giving your mind a healthy makeover!
• Channel your energy in healthy ways. Exercise, laugh, dance, take a walk, play a sport, do art, clean your home!
• Ask for support from loved ones, who can help you cope with difficult emotions.
• Make an appointment with a counselor if you've been overwhelmed with stress, anxiety, or sadness that gets in the way of everyday life.

2. Cope with stress in healthy ways.

• Keep a journal to help process how you feel.
  • Writing about your feelings lets you express, understand, and cope with them better.
  • It can give you new insights on a situation and help you work through a problem more constructively.
• Try to identify and challenge your negative thoughts to keep stressful situations in perspective and focus on the positive. You can build this skill through practice.
• Practice relaxation techniques like deep breathing exercises, yoga, or meditation.
• Do hobbies or activities you enjoy. They can help you take your mind off stress.
• Take care of your body like staying physically active and making sure you are eating healthy, regular meals.

3. Work through problems.

Challenges in life can be stressful, but they also offer opportunities for personal growth. You can help manage and overcome challenges by:

• Focusing on potential solutions rather than dwelling on problems.
• Approaching problems from different perspectives.
  Take a step back and consider different views and potential solutions to broaden your understanding and find creative ways to solve the problem.
• Learning from mistakes.
  Analyze what went wrong, identify areas for improvement, and use those lessons to guide you, moving forward.

4. Communicate better.

It’s important to be able to communicate your feelings and needs to others effectively to maintain good relationships. Communicating your feelings can also offer comfort and support to others.

• Share your emotions honestly and respectfully.
  • Use "I" statements to express how you feel without blaming others.
  • For example, "I feel hurt when….”
• Try to keep your tone calm and respectful.
• Listen actively.
  Give your full attention to the person speaking and avoid interrupting.
• Show care and empathy even if you don't fully understand or agree with how someone else feels.

5. Strengthen and maintain relationships and social connections.

Healthy relationships can help us cope when life gets challenging. They offer a sense of belonging, connection, and support, which helps improve emotional well-being.

• Reach out and seek support from others to help you cope with challenges, relieve stress, and build meaningful connections.
• Dedicate time to spend with others and do things you enjoy.
• Join social groups or clubs where you can meet like-minded people and create new connections.
• Participate in local events, gatherings, or volunteer opportunities to expand your social network.

6. Practice mindfulness.

Mindfulness is the practice of being aware, living in the present, and acknowledging what's going on inside and around you. It can have a positive impact on health and well-being. To foster mindfulness:

• Set aside dedicated time. Find a quiet and comfortable space where you can focus.
• Be in the moment. Try to be fully present, without judgment or attachment to thoughts or emotions.
• Focus on your breath, body sensations, and the environment around you.
  • Observe your thoughts and feelings without labeling them as good or bad.
  • Pay attention to physical feelings and respond to them as needed–resting if tired, moving if restless, and taking breaks.
• Stay present and turn away distracting thoughts.
  • Try not to get caught up in judgments, past regrets, or future worries. Instead, acknowledge them and let them pass by, like clouds in the sky.
  • If your mind wanders, gently bring it back to the present moment.
  • Treat yourself with kindness and understanding.

7. Express gratitude.

Gratitude may be the best-kept secret to help reduce stress and feel better. Focusing on what you’re thankful for every day can improve your health and emotional well-being.

• Start a gratitude journal. Once a week, give yourself 10 to 15 minutes and write down people, places, things, memories, or events you’re grateful for.
• Text a friend or call someone to tell them you are grateful for them and why. Think of someone who did or said something that changed your life for the better.
• Do a favor for someone you are grateful for. Leave a meal, a plant, or a card on a friend’s doorstep.
• Volunteer, if you can. Consider volunteering for an organization or activity where you can help others or give back to your community.

8. Take care of your physical health.

Physical health is closely connected to emotional well-being, so it is important to take care of your body. Things you can do include:

• 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.
• Get enough sleep.  Adults need 7 or more hours per night.
  • Try to go to bed and wake up at the same time each day to help you sleep better.
• Be active. Physical activity helps our body and mind.
  • Every little bit helps. Start small and try to build up to 2½ hours a week.
  • You can break it into smaller amounts of time, like 20 to 30 minutes a day.
• Limit alcohol use and avoid smoking, vaping, and using other tobacco products. By reducing or eliminating these habits, you can improve your mental and physical health and well-being.
  • You can choose not to drink or drink in moderation (one drink or less in a day for women, or two drinks or less in a day for men) if you drink.
  • There are proven ways to help people quit smoking.

It is common to feel angry and irritable when stressed.

What you may be experiencing

Feeling frustrated, stressed, or overwhelmed can make you feel angry or mad. Feelings of sadness or worry can also come out as anger.

What you can do

• Take a calming breath.
  Even a 5-minute break can make a difference.
• Pause when needed.
  When you get easily irritated or angry at your partner, children, friends, co-workers, or neighbors, take time to pause.
• Acknowledge how you are feeling. It’s OK to not feel OK.
  Take time to care for yourself. Reduce stress by being physically active or resting.
• Create a daily routine to increase feelings of control.
  Eat healthy, get at least 7 hours of sleep, and be active.
• Limit your social media use and time spent following the news.
  Too much media can increase feelings of frustration and anger.
• Get help from a professional.
  Talk to a health care provider about how you are feeling.
• Make an appointment with a counselor.
• Contact the 988 Suicide & Crisis Lifeline.
  If you or someone you know is struggling or in crisis, help is available. Call or text 988 or chat 988lifeline.org.

Fear is common and may be caused by events, people, circumstances, or memories. Fear may lead to distress and physical side effects.

What you may be experiencing

You may feel afraid about your loved one’s safety and well-being, not having enough money, or meeting household needs and other responsibilities.

What you can do

• Connect with friends and loved ones.
  Keep social connections through phone calls, texts, emails, and social media. Talk to family and friends about your concerns and feelings.
• Get help from a professional.
  Talk to a health care provider about how you are feeling.
• Make an appointment with a counselor.
• Contact the 988 Suicide & Crisis Lifeline.
  If you or someone you know is struggling or in crisis, help is available. Call or text 988 or chat 988lifeline.org.

If you are experiencing violence, reach out for support. Help is available from:

• National Domestic Violence Hotline
  1-800-799-7233
  (para español presione 2)
  TTY 800-787-3224
• National Sexual Assault Hotline
  1-800-656-HOPE (4673)
  (para español presione 2)
  Online Chat (atención disponible en español)
• National Child Abuse Hotline
  1-800-4AChild (1-800-422-4453)
  (para español presione 1)
  Text 1-800-422-4453

Grief is a response to loss, which can be caused by many things, such as the death of a loved one, losing a job, getting divorced or going through other major life changes.

What you may be experiencing

People who are grieving may experience complex emotions like feelings of helplessness or hopelessness, anger or sadness, numbness, or confusion. You may notice changes in your appetite, mood, energy level, or sleep patterns.

What you can do

• Get comfort and lean on others.
  Talk with friends, family, or people you trust. Seek out online grief counseling groups. Seek support from a grief counselor or your faith community.
• Create a routine.
  Maintain a sense of order and purpose to help you focus on things you can control. Eat healthy and keep a regular sleep schedule.
• Honor your loved ones who have passed.
  Take small steps to remember and celebrate their life, keeping with your faith or cultural traditions. You could:
  • Participate in a celebration of life ceremony.
  • Make a memory book.
  • Create a tribute page.
• Get help from a professional.
  Talk to a health care provider about how you are feeling.
• Make an appointment with a counselor.
• Contact the 988 Suicide & Crisis Lifeline.
  If you or someone you know is struggling or in crisis, help is available. Call or text 988 or chat 988lifeline.org.

Loneliness is feeling like you do not have meaningful or close relationships or a sense of belonging.

What you may be experiencing

You might feel disconnected or isolated from others. Maybe you haven’t seen your loved ones or friends in a while. You might feel as if nobody understands you and there is no one to turn to.

Many of us may experience loneliness at some time. Loneliness may affect your concentration, sleep, appetite, or energy.

What you can do

• Start a conversation.
  Talk to friends, family, neighbors, and co-workers.
• Connect with others on social media.
  Use your time online to connect and interact with others instead of scrolling through posts. Set limited timeframes for reading the news.
• Volunteer in your community.
  Many organizations, including faith-based organizations, offer volunteer opportunities that can give you the chance to contribute to something that you find important.
• Be kind to yourself.
  Be gentle with yourself. Take time for yourself. Read, listen to music, exercise, or learn a new skill. Acknowledge your successes and give yourself a break. You are doing the best you can.
• Learn more about ways to improve social connectedness.
• Get help from a professional.
  Talk to a health care provider about how you are feeling.
• Make an appointment with a counselor.
• Contact the 988 Suicide & Crisis Lifeline.
  If you or someone you know is struggling or in crisis, help is available. Call or text 988 or chat 988lifeline.org.

Sadness is a common emotion sometimes caused by an event or loss.

What you may be experiencing

Everyone feels sad sometimes. You may feel sad for different reasons. You may have experienced major life changes or disappointing events.

Sadness may cause you to react in different ways. You might cry, listen to sad music, or spend more time alone.

Being sad is a normal reaction in difficult times. But usually, the sadness goes away. When a sad mood lasts for 2 weeks or more and interferes with normal, everyday functioning, you may be depressed.

Symptoms of depression include:

• Feeling sad, empty, or hopeless often or all the time
• Not wanting to do activities that used to be fun
• Weight gain or loss, or changes in appetite
• Trouble falling asleep or staying asleep, or sleeping too much
• Feeling irritable‚ easily frustrated‚ or restless
• Lack of energy or feeling tired
• Feeling worthless or overly guilty
• Trouble concentrating, remembering things, or making decisions
• Thinking about suicide or hurting yourself

If you are experiencing several of these symptoms nearly every day for 2 weeks or more and they interfere with day-to-day activities or cause significant distress, talk to your health care provider.

This information is not intended to provide a medical diagnosis or suggested treatments for clinical depression and cannot take the place of seeing a mental health professional.

What you can do about sadness

• Acknowledge what’s happening.
  It’s OK to not feel OK. If you are feeling sad, know that you are not alone.
• Take care of yourself.
  Eat well, exercise, and rest. Take time for yourself. Acknowledge your successes. You are doing the best you can.
• Be mindful of how you’re feeling.
  While doing an activity you enjoy, focus on the here-and-now. Notice how each part of an activity gives you satisfaction, hope, joy, or stress reduction. This can be as simple as staying present while you are making dinner and enjoying each step in that process.
• Maintain connections with others.
  Reach out to people you want to connect with, like your friends, family, neighbors, and co-workers.
• Get help from a professional, especiallyif your sadness does not go away.
  If you think you may be depressed, the first step to seeking treatment is to talk to a health care provider. This is especially important if your symptoms are getting worse or affecting your daily activities. Depression is not your fault. Getting support helps you and your loved ones.
• Make an appointment with a counselor.
• Contact the 988 Suicide & Crisis Lifeline.
  If you or someone you know is struggling or in crisis, help is available. Call or text 988 or chat 988lifeline.org.

Stress is how our body responds to pressures or tension.

What you may be experiencing

Stress can cause feelings of unease, anxiety, frustration, nervousness, fearfulness, or helplessness. When stressed, you may notice changes in your sleep, appetite, or energy level. Feeling stressed is normal, especially when you are experiencing life changes.

You may experience stress for a variety of reasons, such as increased responsibilities, financial challenges, or health concerns.

Stress can be overwhelming and affect your mental and physical health.

What you can do

• Take five.
  Take a deep breath and relax. Even 5 minutes to take care of yourself can help.
• Be active.
  Take a walk, stretch, or find another physical activity that works for you.
• Connect with others.
  Reach out to friends and family.
• Stick to a daily routine that includes rest, exercise, and eating healthy.
• Seek support from friends, family, and trusted organizations.
  Talk about your feelings with others. Reach out to clergy or others in your faith community.
• Get help from a professional.
  Talk to a health care provider about how you are feeling.
• Make an appointment with a counselor.
• Contact the 988 Suicide & Crisis Lifeline.
  If you or someone you know is struggling or in crisis, help is available. Call or text 988 or chat 988lifeline.org.

Worry is a common emotion that comes up when you feel uncertain about the future.

What you may be experiencing

Occasional worry is a normal part of life.

Many people worry about things such as health, money, or family problems. But usually, the worry goes away.

When worry lasts for 6 months or longer—even in the absence of life changes— and interferes with daily activities, such as job performance, schoolwork, and relationships, it may be an anxiety disorder.

If you’re worrying a lot and the worrying becomes hard to control, you should get help from a professional. This is especially true if you also have any of the physical symptoms below.

Symptoms of anxiety include:

• Feeling restless, agitated, or on edge
• Getting tired easily
• Having trouble concentrating
• Feeling irritable
• Experiencing muscle tension or knots
• Trouble sleeping, including falling or staying asleep

If you have several of these symptoms more days than not for at least 6 months and you have a hard time controlling your worry, you should talk to a health care provider.

This information is not intended to provide a medical diagnosis or suggested treatments for anxiety disorders and cannot take the place of seeing a mental health professional.

What you can do about worry

• Take five.
  Even 5 minutes to take care of yourself can make a difference. Take a deep breath and relax.
• Be Active.
  Take a walk, stretch, or do another physical activity that works for you.
• Connect with others.
  Reach out to friends, family, neighbors, or your faith community.
• Take a break from the news and social media.
  Spending too much time watching or reading news can create feelings of distress.
• Get help from a professional, especially if your worry does not go away.
  If you think you have anxiety, a health care provider may help diagnose your symptoms and find the right treatment.
• Make an appointment with a counselor.
• Contact the 988 Suicide & Crisis Lifeline.
  If you or someone you know is struggling or in crisis, help is available. Call or text 988 or chat 988lifeline.org.

Gratitude may be the best-kept secret to help reduce stress and feel better. Practicing gratitude every day can improve your physical and emotional well-being.

Learn more about ways to practice gratitude and resources that can help.

Ideas for Practicing Gratitude

Think about why you are grateful for you.

Are you grateful for your good health? For the project that you completed? Be kind to yourself by being thankful for making it through a difficult year, even if you weren’t able to accomplish everything you wanted to.

Write a letter to a friend or call someone and tell them you are grateful for them and why.

Think of someone who did something or said something that changed your life for the better—someone you never properly thanked, someone you may not have thought about or seen for a while. Write a letter of gratitude to this person.

Do a favor for someone you are grateful for, or if you can, consider volunteering.

Leave a meal, a plant, or a card on a friend’s doorstep. Consider volunteering for an organization or activity where you can help others.

Start a gratitude journal.

Once a week, give yourself 10-15 minutes and write down people, places, objects, memories, or events you’re grateful for.

Many of us know we should take breaks throughout the day, but we often don’t. We may find it hard because of work or caring for others. Even taking 10 to15 minutes is enough to reduce stress. Commit to taking 10 to 15 minutes today to do something for yourself. Here are some ideas to get started:

Get outside

Take a nature walk or city hike.

Be active

Take a dance break! Lift weights. Do push-ups or sit-ups. Or kick around a ball for a few minutes. Channel your energy into a quick cleaning of your home.

Practice relaxation techniques

Wash your face or rinse your hands in cool water to reduce tension and calm nerves. Close your eyes, take deep breaths, stretch, do yoga, or meditate.

Embrace self-care

Make and enjoy a cup of tea and relax in a comfortable place. Curl up with a book or magazine.

Check in with yourself

Take time to ask yourself how you are feeling.

Practice gratitude

Write three things you are grateful for. Tell someone you appreciate them.

Laugh!

Think of someone who makes you laugh or the last time you laughed so hard you cried. Watch or listen to something fun.

Consider a new hobby

Try playing a musical instrument, gardening, following a new recipe, working on a crossword puzzle, building something new in the workshop, or knitting.

Find an inspiring song or quote

Write it down (or screenshot it) so you have it nearby.

Maintain or build your social network

Check in with a friend, family member, or neighbor.

Connect with your faith through prayer or reach out to a member of your faith community

Conversation is a powerful coping tool. Talking with friends, neighbors, and loved ones about feelings and concerns can relieve stress and promote resilience. You can use these tools to start a conversation and help someone you care about.

Tips for having a meaningful conversation

• Be flexible about the format.
  A conversation can be over the phone, in person, or through video chat.
• Be ready to listen.
  Put aside things that may be distracting.
• Ask open-ended questions.
  Use the questions below to get the conversation started. You may want to share your own experiences first to get things going.
• Show your concern and support.
  Use phrases like “I understand” or “I’m with you” or “That sounds rough, how can I help?” We all need to be heard and validated.
• End on a positive note.
  Close with some hopeful words and make a plan to stay connected!

Conversation Starters

• How are you feeling?
• How’s it going for you these days?
• How are you keeping in touch with family or friends?
• What are you doing to take care of yourself?

Listening with Compassion

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

• Keep up with regular health appointments,testing, screenings, and vaccinations.
• 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 2½ 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 a day for women.
• Avoid illegal drugs or using prescription drugsin 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.