emotional fitness 101
Feel, Heal, Reflect, Repeat your way to build self-worth and improve relationships one rep at a time.
The Warm Up
Ever noticed how as a society we obsess over beating our personal best at the local Park Run, or fist-pump the air when we manage to bicep curl an extra 5kg? We meticulously track our physical progress, celebrating every milestone, tracking every step, every calorie, every ounce of sleep, yet our emotional well-being often gets sidelined.
Emotional fitness is as critical to our well-being as physical fitness, yet it seldom receives the same fanfare. While we commit hours to gym sessions, nutritional plans, and optimizing our sleep, investing in our emotional health is equally vital for nurturing fulfilling relationships with our partners, children, friends, and not least, ourselves. The problem is, it just isn’t as “Instagramable” as its physical counterpart. Emotional fitness empowers us to adeptly navigate our feelings, maintain balance during life's ups and downs, and cultivate deep connections through empathy, understanding, and resilience. So, this begs the question: Just how emotionally fit are we?
The Working Sets: A Deep Dive into Emotional Fitness Influencers.
Much like diet, sleep, biomechanics and hydration impact physical fitness, there are a number of contributing factors that can influence our emotional fitness. Understanding these factors is the first step in assessing how emotionally fit you are.
1. Stress Levels: High stress not only dampens your mood but can lead to significant health problems, such as hypertension, heart disease, and weakened immune function. The American Psychological Association highlights stress management as critical for emotional well-being. Tactic: Implement daily mindfulness practices, such as meditation or yoga, which have been shown to lower stress levels, improve focus, and enhance emotional balance.
2. Communication Skills: Effective communication is the bedrock of healthy relationships. Research in the field of psychology continually underscores the importance of open, honest communication in fostering connection and understanding. Tactic: Practice active listening and express yourself clearly and compassionately. Workshops or online courses in communication can be invaluable for developing these skills.
3. Self-awareness: Self-awareness is crucial for emotional regulation. Studies suggest that individuals who understand their emotions and reactions are better equipped to handle life's challenges and engage positively with others. Tactic: Keep a journal to reflect on your daily experiences, emotions, and reactions to develop deeper self-awareness.
4. Social Support: Social support acts as a buffer against stress. According to research, having a robust social network can improve your resilience to stress, enhance your mental health, and even extend your lifespan. Tactic: Nurture your relationships by regularly checking in with friends and family, joining clubs or groups that share your interests, and seeking out community events.
Identifying the factors that are negatively influencing your emotional state is the first step in improving your overall emotional fitness. Acknowledging these influencers exist is important, but planning on how to manage them so they don’t consume your headspace is pivotal.
5. Past Trauma: Unresolved emotional trauma can significantly impact your emotional fitness. Trauma-informed care is becoming increasingly recognized as essential in both psychological and primary health care settings. Tactic: Consider therapy or counselling, particularly methods like cognitive-behavioural therapy (CBT) or Schema therapy, which are effective for processing and overcoming trauma.
6. Mental Health: Mental health disorders can take a toll on your emotional well-being. Access to mental health care and destigmatising mental health issues are critical. Tactic: Seek professional help if you're dealing with mental health challenges. Apps for mental health can also support your journey, offering resources for meditation, mood tracking, and therapy.
7. Tackling the To-Do List: Navigating life can sometimes feel like it resembles the hamster wheel – Always on the go, feeling exhausted, but seemingly not making any forward progress due to a mounting list of tasks and commitments. This in itself can be a significant stressor, leading to feelings of being overwhelmed and burnt out. Tactic: Take a mental health day specifically to address life admin tasks. By not saving these tasks for the weekend, you create space to decompress and enjoy quality time with loved ones. This proactive approach can alleviate stress and foster a sense of accomplishment.
The Reps that count: Activities to Boost Emotional Fitness.
How do we strengthen our emotional core? The journey to emotional fitness begins with self-awareness. It's about acknowledging and embracing the full spectrum of our emotions, even those that challenge us.
Mindfulness and Meditation: Apps like Headspace or Calm offer guided meditations to reduce stress and anxiety.
Physical Exercise: Regular exercise, whether it’s a brisk walk, a dance class, or a workout session, has been proven to improve mood and reduce symptoms of depression and anxiety.
Creative Outlets: Engaging in creative activities such as painting, writing, or playing music can be therapeutic, offering an emotional release and fostering self-expression.
Social Activities: Participating in group activities, whether it’s a sports team, a book club, or a cooking class, can enhance your sense of belonging and provide social support.
Nature Time: Spending time in nature has been shown to lower stress levels, improve mood, and enhance mental well-being. Plan regular outings to parks, beaches, or countryside.
Remember, just like with physical fitness, consistency patience, and practice is key when building our emotional fitness. It's about integrating habits that work for you and your personal well-being. consistency is key. You wouldn't expect to see muscles after one gym session, right? Emotional fitness is the same. It's a lifestyle, not a one-and-done deal.
In the same way some people choose yoga, while others gravitate to the weight rack or treadmill to meet their physical needs. Finding your type of emotional fit is important. The activities you choose to boost your emotional fitness should be enjoyable and something you look forward to doing.
The Warm Down
Becoming emotionally fit is about more than just feeling good—it’s about building a foundation of resilience, empathy, and connection that will support you through life’s ups and downs. The journey to transforming ourselves and our relationships from the inside out starts by understanding the factors that influence your own emotional fitness. Implementing practical, research-backed strategies that strengthen our emotional resilience ensures that you won’t just be physically fit, but also emotionally robust and ready to engage with the world in a more connected, empathetic, and meaningful way.
