Though emotional health is often conflated with mental health, the two are separate and equally important to overall well-being.
Emotional health “focuses on being in tune with our emotions, vulnerability, and authenticity,” says licensed psychologist Juli Fraga, PsyD.
Keep in mind that having good emotional health doesn’t mean you’re always happy or free from negative emotions. It’s about having the skills and resources to manage the ups and downs of day-to-day life.
Here’s a look at some common examples of good emotional health and the impact it can have.
Noticing upsetting emotions when they arise
This enables you to name them and process them in healthy ways. For example, you might choose to compassionately confront someone who hurt or angered you rather than lash out at them. Or maybe you opt to set some healthy boundaries at work or with loved ones.
Catching your own self-judgments
According to Fraga, this means turning that critical inner voice into an opportunity for self-love and compassion.
For example, when you find yourself engaging in negative self-talk, you might ask:
- “If my child, partner, or best friend were talking to me this way, how would I respond?”
- “What makes it challenging for me to treat myself the same way I treat others?”
Curiosity
Emotional health flourishes when you’re curious about your thoughts, behaviors, and feelings and why they might arise at certain times, says Fraga.
It’s important to be able to ask yourself, “Why do I react this way?” or “What is it about my past that might lead me to have a strong reaction to these things?”
Working on your emotional health is just as important as taking care of your physical well-being.
And that work pays off with:
- Better physical and mental health: Research mentioned in a 2023 study suggests that negative emotions, like fear and stress, may trigger physiological changes like increased inflammation, which can play a role in
both mental and physical conditions in the long term. Conversely, positive emotions may help reduce inflammation, and a 2019 study suggests that people who have better emotional regulation have better mental and physical health outcomes. - Deeper relationships: When you’re equipped with the skills to manage your emotions, it can be easier for you to connect with others and may increase your cognitive empathy (the ability to understand the emotional experiences of others). You may also be better able to hold arguments and talk through your feelings.
- Higher self-esteem: Your thoughts, feelings, and experiences influence the way you feel about yourself. Good emotional health helps you see the best in yourself despite challenges, and better emotional regulation can directly influence self-esteem.
Emotional health is more of a process than a goal. And chances are you’re already doing some things that help strengthen your emotional health.
As you go through these tips, remember that emotional health isn’t about always being in a good mood. It’s about equipping yourself to deal with the good, the bad, and everything in between.
Practice emotional regulation
Emotions can and sometimes will get the best of you, but learning coping strategies to temper them can help you respond instead of react to upsetting situations, Fraga advises.
- meditation
- journaling
- listening to music
- practicing forgiveness
- reframing your thinking
Get regular physical activity
If you’re overwhelmed with stress at work or at home, getting regular physical activity can feel impossible. But taking the time for physical activity can nourish both your emotional and your physical health, says Fraga.
Try to set aside 30 minutes a day for some kind of physical activity. If you’re short on time, find 10- or 15-minute chunks of time to go for a quick walk, do some stretching, or chip away at some chores around your home.
Strengthen social connections
Your links to others can have powerful effects on your emotional and physical health. Staying connected with loved ones can provide a buffer when you’re going through challenges.
Foster these connections by spending time with close friends and family, either in person or over the phone.
Be mindful
Mindfulness
Mindfulness involves acknowledging your emotions and thoughts without judgment. When you can recognize how you’re feeling and reacting to a situation, it can be easier to react in more helpful ways.
Get enough quality sleep
Not getting enough sleep may increase negative emotions and reduce your ability to regulate your emotions.
Try to be consistent with your sleep and waking times and optimize your bedroom environment so that you’re getting enough rest.
