4 wellness tips to stay mentally and emotionally strong

Negative things can attack you in many different ways: from within, in the form of negative thoughts and harmful self-talk, or by external influences, such as negative comments or abuse use from others.  Even though you can completely eliminate negativity that is beyond everyone's control, there are ways to control them.

Control negative thoughts by identifying and challenging them.

While you can minimize your exposure to negative or harmful people - even remove them entirely from your life - sometimes these people are family members, co-workers, or people you are forced to interact with.  Instead of exacerbating their negativity, you can learn to ignore them and set limits on these people.  

3. Positive self-talk to build your mentally and emotionally strength

Positive daily affirmations will help you develop your mentally and emotionally strength.  Take a few minutes each day to look in the mirror and encourage yourself.  You can say things you believe in yourself or things you want to believe in yourself. Some examples of positive affirmations include:

 "I am trying to be mentally strong every day."

"I'm learning effective ways to manage stress and be kind to myself."

"I know that if I work hard every day to achieve this goal, I will feel stronger mentally and emotionally."

4. Learn to stay calm under pressure

As the situation gets more difficult, you will find your emotions just flow.  By holding yourself a little instead of acting impulsively and reacting to you, you will have time to ponder your options and find the wisest path.

- Taking the time to count 1 to 10 may sound cliché and cliché, but it does come in handy.  Before reacting emotionally to something, pause, take a deep breath, and think carefully.

- Meditation can help stay calm, because it teaches you to be more objective with your feelings and thoughts.  Instead of reacting, you can see your thoughts and feelings to say, "Yes, I'm really feeling down," and think about what to do next.

5. Skip the trivial things

If you are sensitive to the annoying little things or the taunts that everyone faces every day, you'll spend too much time and energy on things that don't matter after all.  By focusing on the little things, noticing them or treating them as major distractions, you not only increase the tension in yourself, but also increase your risk to your life.  Calmly coping with everyday minor stresses will help you control the stress hormone (cortisol), protect you against the dangers of lowering your immune system, increasing blood pressure and blood fat,  or the risk of heart disease.

Instead of stress, create healthy habits by thinking about the things that upset you, staying calm, and deciding on the best, healthiest, and most effective way to deal with them.

For example, if your husband often forgets to close the tube of toothpaste, keep in mind that it may not be as important to him as it is to you.  You can choose to tackle the situation - close the tube of the toothpaste yourself and think about what your husband did for his family, or stick a (cute) sticky note on the wall as a gentle reminder.

Keeping in mind perfectionism, it can cause you to set unrealistic, at the same time, high expectations for yourself and everyday life, and forget that there are influencing factors that are not in under your control.

Try a visualization exercise to get rid of all the little things that are bothering you.  Hold a small stone in your hand and imagine it includes everything that is bothering you.  Focus on the negative and squeeze the stone in your hand.  Then when you're ready, throw the rock away.  Throw it in the lake or throw it away on the field.  As you do this, imagine you are also throwing all your negative emotions away with the stone.

6. Change your perspective

If you tend to dwell on your problems, find ways to take a different perspective on life and its full potential.  Everyone would head into a dead end at one time or another;  but those with mentally and emotionally strength will find other ways to reach their destination.  When you can't stop thinking, try the following methods:

- Read more: Reading news or a novel will open the door for you to enter the world of others, which will remind you that the world is huge and your problems are like drops in the ocean.

- Volunteer: Interact, work with people who need your help.  Several studies show that volunteering has many benefits for your mentally and emotionally health.

- Listen to one of your friends: Listen to someone who needs advice from you.  Put yourself in the person's shoes and give the best and most sincere advice.

- Travel: Stepping out of your comfort zone will give you the right perspective of your situation.  Go somewhere new, even if it's only a few towns away.

7. There is a positive outlook

Mentally and emotionally strong people don't complain very often.  They have many problems like everyone else, but they face them calmly and look at the big picture.  A positive attitude toward the good things in life and potential in the future will give you more mentally and emotionally strength to handle difficult situations.  Numerous studies have also shown that a positive outlook has benefits for your physical health. 

- Live the happy moments: Try to enjoy the time with family, friends, pets, etc., as much as possible.

- Look at the positives in difficult situations: You can always learn something from them.

8. Be honest with yourself

The ability to cope with the truth is the greatest sign of one's mentally and emotionally strength.  If you're going to get past an obstacle, you need to be able to face it.  Deceiving yourself about what's going on will only hurt you more.

If you tend to run away, for example, watching television to avoid your problems, recognize this bad habit and try to eliminate them.

Be honest with yourself about your challenges.

IV. Wellness tips to stay mentally and emotionally strong: Solving living cases

1. Think carefully before doing it

Think carefully before doing it / ph: pexels

When faced with a difficult situation, take plenty of time to think carefully before reacting or making a decision.  Getting into this routine will help you keep your emotions in control and consider your options, and is essential no matter the circumstances you are facing.

If possible, take the time to consider the situation and write down your feelings.  Try to pinpoint a positive point about the situation, even if it's a tiny thing ... Such small changes in the way you think can make a big difference.

Remember to take at least 10 seconds to think before you speak.  Even if your partner says she wants to break up, you can still take 10 seconds to think before you respond.  In the end, you will be pleased with your actions.

2. Consider every angle

In a calm state, before deciding what to do, think clearly about the situation ahead.  What really happened?  What directions can you have?  There is always more than one way to solve the problem.

Suppose a friend invites you to commit a crime, and you are not sure what to choose between loyalty to a friend or compliance with the law.

Consider the good and the bad in both options.  Is the person really your friend when he wants you to break the law?  Or is law hindering real justice.

3. Determine the right path and follow it

- Take conscience as a guide for yourself

Studies show that people who make their choices instinctively are more satisfied with their decisions than those who carefully weigh their options.  Sometimes the answers are easy to spot, and sometimes it's hard to know the right thing to do.  Don't let the problem get worse and out of control;  make a decision and do it.

- Consult with people you trust

It is normal to ask for advice when you are unsure of which path to take.  However, don't let them turn around and get you to do the wrong thing.

Imagine what someone you admire will do.  The person must be calm, honest, and kind.  What will that person do?

After all, you are still responsible for your actions.  Make the best decision possible - a decision you can live with.

4. Reflect on your experience

After encountering a difficult situation, consider what happened, how you handled it, and how the results came from.  Are you proud of your behavior?  Would you like to do differently if you get the chance?  Try to learn as much as you can from your own experience.  You will only get wisdom through this.  Analyze what happened instead of trying to dismiss them.  This will help you figure out what to do in the future when facing a challenge.

It will be alright if things don't end as you planned.  Remind yourself that things don't always go well, and that you don't always get exactly what you want;  This holds true for everyone, no matter how wonderful their lives may seem.