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The Emotional Wellness Checklist

Emotional wellness is the ability to successfully handle life’s stresses and adapt to change and difficult times. Here are tips for improving your emotional health:

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.
  • Forgive yourself.
  • Spend more time with your friends (social distanced or on Zoom).
  • Explore your beliefs about the meaning and purpose of life.
  • Develop healthy physical habits.

Reduce Stress

Everyone feels stress 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 your stress:

  • Get enough sleep.
  • Exercise regularly.
  • Build a social support network.
  • Set priorities.
  • Think positive.
  • Try relaxation methods.
  • Seek help.

Emotional Wellness is Getting 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 is 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 sleep.

Good Sleep!

To get better quality sleep:

  • Go to bed and get up each day at the same time.
  • Sleep in a dark, quiet place.
  • Exercise daily.
  • Limit the use of electronics.
  • Relax before bedtime.
  • Avoid alcohol, nicotine, & stimulants late in the day.

Be Mindful

The concept of mindfulness is simple. This ancient practice is about being completely aware of what's happening in the present, begin completely aware 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.

To be more mindful:

  • Take a deep breath 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 multiple times and throughout the day.
  • Enjoy a still moment and notice the sights around you.
  • Practice mindful eating. Be aware of each bite and when you're full.
  • Find mindfulness resources in your local community, including classes, programs, or books.

Emotional Wellness is Coping 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.

Share with the ones that love you.

To help cope with loss:

  • Take care of yourself.
  • Talk to a caring friend.
  • Try not to make any major changes right away.
  • Join a grief support group.
  • Consider Professional support.
  • Be patient. Mourning takes time.

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