Habits That Will Encourage Emotional Balance
Maintaining emotional balance can feel like a constant challenge in today’s fast-paced world. Small, intentional habits can make a significant difference in achieving emotional balance.
1. Mindful Breathing
Mindful breathing is one of the simplest yet most effective ways to balance emotions. It involves paying attention to your breath, which helps anchor your mind in the present moment. When we focus on our breathing, it signals the brain to calm down and reduces the physiological effects of stress.
Start by setting aside five minutes daily to practice deep, mindful breathing. Find a quiet space, close your eyes, and take slow, deep breaths. Over time, this practice can help reduce anxiety, improve mood, and enhance your overall emotional resilience.
2. Check-Ins Throughout the Day
One habit that can significantly enhance emotional balance is regularly checking in with yourself throughout the day. These check-ins are moments where you pause, assess your emotional state, and take steps to ground yourself if needed. This practice helps you stay connected to your emotions, preventing them from overwhelming you.
A technique that can be particularly helpful during these check-ins is the “Drop the Anchor” exercise from Russ Harris, an expert in Acceptance and Commitment Therapy (ACT). This method, also known as ACE (Acknowledge, Come back, Engage), involves three simple steps:
- Acknowledge your thoughts and feelings without trying to change them.
- Come back to your body by grounding yourself in the present moment, focusing on physical sensations like the feeling of your feet on the floor.
- Engage with your surroundings by noticing what you can see, hear, or touch around you.
By incorporating these check-ins and the “Drop the Anchor” technique into your routine, you can better manage stress and stay emotionally balanced throughout the day.
3. Regular Physical Activity
Exercise is not just beneficial for physical health but also a powerful tool for emotional well-being. Engaging in regular physical activity releases endorphins, which are natural mood lifters. It also helps reduce the levels of cortisol, the body’s stress hormone.
You don’t need to commit to an intense workout regimen to reap these benefits. Even a daily 30-minute walk can significantly impact your mood and energy levels. Whether it’s yoga, jogging, dancing, or simply stretching, find an activity you enjoy and make it a regular part of your routine.
4. Gratitude Practice
Cultivating a sense of gratitude can profoundly affect your emotional balance. A simple way to practice gratitude is by keeping a daily journal. Each evening, write down three things you are grateful for, no matter how small. This habit trains your brain to recognise and appreciate the positives in your life, which can lead to increased happiness and emotional stability.
5. Setting Healthy Boundaries
Learning to set boundaries is essential for maintaining emotional balance. Boundaries protect your mental health by ensuring you don’t overextend yourself, which can lead to burnout and emotional exhaustion. They also help you maintain a sense of control over your life.
Start by identifying areas where you feel overwhelmed or stressed. This could be at work, in personal relationships, or how you manage your time. Then, assertively communicate your needs and limits to others. Remember, setting boundaries is not about being selfish—it’s about taking care of yourself and being there for others.
Final Thoughts
Incorporating these habits into your daily life can significantly enhance your emotional well-being. Remember that change doesn’t happen overnight. Start small, be patient with yourself, and celebrate your progress along the way.
If you think that you can benefit from professional support on this issue you can reach out here.
Elena Marinopoulou is a Behaviour Analyst with the Willingness Team. She works with children and adults and has a strong interest in parent training, sleep and feeding issues emerging during childhood, as well as Acceptance and Commitment Therapy.
Reference:
- Harris, R. (2008). The Happiness Trap: How to Stop Struggling and Start Living. Boston: Shambhala Publications.
