Boost Your Emotional Wellness: 6 Daily Habits That Work
Most of us would agree that emotional wellness is important — but knowing how to actually live it out can feel tricky.
The National Institutes of Health (NIH) defines emotional wellness as “the ability to successfully handle life’s stresses and adapt to change and difficult times.” I love this definition because it’s practical and honest.Life can be stressful. Change is often hard even when it’s good, and our ability to navigate those moments has a huge impact on how emotionally well we are.
It’s important to recognize that emotional wellness doesn’t mean ignoring your emotions or pretending they don’t exist. It means understanding them — being aware of what you’re feeling, exploring why, and deciding how to respond in a healthy way.
So Where Do You Start?
When life gets stressful, it’s easy to push our emotions to the back burner. We tell ourselves we’ll deal with them “later.” The problem? Later rarely comes — and those unprocessed emotions will quietly pile up until they demand our attention in ways we don’t love.
If you’re not sure where to begin, start here:
Give yourself permission to feel what you’re feeling.
Create a little space to explore why you’re feeling that way.
Take a small, intentional step toward a healthier response.
It doesn’t have to be complicated. In fact, simple steps can create the most powerful shifts.
Practical Ways to Strengthen Your Emotional Wellness
Journaling – You know I’m a big fan of journaling. Try starting with, “What’s on my mind today is…” This can help reduce anxiety, clarify your thoughts, and express yourself safely. It also gives you the chance to reframe what you’re thinking: is it truth, or is it trash?
Physical Activity – You don’t need to spend hours in the gym, but moving your body regularly helps regulate emotions. Bonus points if you get outside for fresh air and sunshine. Just remember to hydrate!
Box Breathing – Try the 4x4x4x4 method: inhale for 4 counts, hold for 4, exhale for 4, hold for 4.
Digital Sunset and Sunrise – Put electronics away two hours before bed, and resist checking screens for at least 30 minutes after waking up.
Build Relationships – You don’t need a huge circle, but having a few people who will encourage you and speak the truth in love is essential.
Sleep – Rest is productive. When we’re tired, our emotions are magnified. Everything feels bigger and heavier. Protecting your rest is protecting your emotional health. Remember, you can’t pour from an empty cup.
Self-Care Isn’t Selfish
If you’ve ever felt guilty for focusing on your emotions, I want to gently remind you of the truth. It’s not selfish to care for yourself, and it’s not noble to ignore your own needs. We were given emotions for a reason. They should be indicators, not dictators. They help us understand when to be curious, when we need to make a change and when we need to step back and take a breath. When we’re rested, grounded, and emotionally well, we show up better for the people and responsibilities that matter to us.
One of my favorite quotes from Rick Warren says, “Humility doesn’t mean thinking less of yourself, it means thinking of yourself less.” That means we don’t have to obsess over our own needs — but we do need to acknowledge them and offer ourselves the same kindness we extend to others.
And here’s the best part - when we practice emotional wellness, we don’t just fill our own cups… we also have more to pour into others.
Emotional wellness isn’t about being happy all the time or being perfect. It’s about making small, consistent choices that help you honor your life and navigate it with more clarity, peace, and resilience.
So, take a deep breath. Give yourself permission to slow down, notice how you’re feeling, and respond with kindness — the same kindness you’d give a friend.
Your emotional health matters, and every step you take to care for it is a step toward living a fuller, more connected life.
What’s one small thing you can do today to nurture your emotional wellness?
