DAILY emotional exercise & hygiene

WHY DAILY WORK? 

If emotional health is your goal, then daily emotional exercise and hygiene practices are imperative - much like daily exercise for physical health and daily brushing for dental health. Yes, these four daily exercises are super simple, but they are incredibly valuable, as described below.

1

DAILY GRATITUDE

Journal at least one aspect you're grateful for and one regret (or mistake) experienced that day - along with a lesson learned (a way you can be empowered to prevent regret from happening again). It's the intention that counts.  

 

“I'm utterly convinced the key to lifelong success is the regular
exercise of a single emotional muscle: GRATITUDE.”

Geoffrey Jones

Founder of Anytime Fitness

proven benefits of daily gratitude

connection

Gratitude journaling deepens trust and connection with yourself and with and others.

2014 study in Emotion

self-esteem

Increases capacity to appreciate others' accomplishments rather than resent them—a major factor in self-esteem.

2014 study in Journal of Applied Sport Psychology

quality sleep

Spend 15 minutes describing grateful sentiments before bed, and you likely sleep better and longer. 

2011 in Applied Psychology: Health and Well-Being

emotional health

Increases happiness and reduces depression, enhances empathy and reduces aggression, increases kindness and decreases desires to react and seek revenge.

Robert Emmons, leading researcher

physical health

Fewer aches and pains, feel healthier, exercise more, practice self-care methods and attend regular check-ups - contribute to further longevity.

2012 study in Personality

mental strength

Reduces stress, fosters resiliency for healing, empowers trauma recovery - veterans who practice gratitude experience lower rates of PTSD.

2006 in Behavior Research and Therapy

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2

daily emotions

In order to have emotional health, we need to have emotional attunement. This practice may seem “too simple” yet it is an imperative to have awareness of your emotions (mindfulness) in order to practice Emotional Health Skills and enjoy emotional health overall. The Mood Meter App is a great option as well.

“Disengaging from tough emotions, doesn't make them don't go away; instead, they own us, they define us… in other words, the more we try to avoid our emotions, the more control they have over our thoughts and behavior."

Brene Brown, PhD

LESS

emotional attunement

Emotions Consume or Overwhelm You

Depression
Anxiety
Stress
Repressed Emotions

Reactivity

Addiction Patterns
Loneliness
Relationship Distress
Fogginess/Confusion

Lack of Purpose
All or Nothing Thinking

more emotional attunement

Emotions Inform and

Motivate You

Self-acceptance

More Calm

Self-trust
Aligned with Values

Authentic Self-connection
Genuine Relating

Awareness

Acceptance

Mindfulness

Clarity

Sense of Purpose

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3

DAILY SIMPLE COMFORTS & oxytocin

Although we tend to focus on big goals in life, career success, relationships, and so forth, it is imperative we take time for "little" daily goals and simple comforts.

Why would something so simple have value? Studies reveal it's essential to provide moments of self-care if you expect to feel good in life. It's all about having the mindful "INTENTION" to care for yourself with the moment of the simple comforts.

why simple comforts?

1

OXYTOCIN

Focuses attention on yourself (attention is love) in the moment and produces increased oxytocin (“feel good” neurochemical and hormone)

2

de-stress

Action-oriented, intentional, compassionate self-care allows for a calmer nervous system. Also provides long-term emotional and physical health benefits

3

neuroplasticity

Consistent self-care with simple comforts, builds neuroplasticity (change in
neural connections), resulting in a more automatic sense of self-trust, love, self-fulfillment, and self-compassion

4

connection

A more connected, trusting relationship with yourself transcends into more connected, authentic relationships with others and spiritual sense of connection overall.

“The little things? The little moments? They aren't little.”

John Kabat Zinn

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4

DAILY triggers

Triggers ignite Fight-or-Flight emotional surges through your system, such as heightened emotions, anxiety, panic, anger, jealousy, self-berating, envy, resentment, etc. Triggers are personal. Different things trigger different people.

Triggers are gifts as they are windows into your subconscious programming. Your reactions, choices, and many aspects of your life are feeding off of this programming and taking direction from it.

 

Identifying triggers is work. The work is worth it, as freeing yourself from the shackles of triggers, allows for clear, ideal RESPONSES rather than automatic, irrational REACTIONS.

Emotional triggers are happening FOR US, not TO US.

Triggers are GIFTS.

 
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If you are experiencing a crisis or an emergency dial 911 or Crisis Response at 602.222.9444

© 2020 Copyright Creating Your Balance LLC

Creating Your Balance LLC and information provided is not intended to diagnose, treat, prevent or cure any disease or condition.  It is not intended to substitute for the advice, treatment and/or diagnosis of a qualified licensed professional. Creating Your Balance LLC and information provided may not make any medical diagnoses, claims and/or substitute for your personal physician’s care.