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DAILY PRACTICES

PSYCHOLOGICAL & EMOTIONAL HEALTH

 

If emotional health is your goal, then daily practices are imperative - much like daily exercise for physical health. 

 

 

DAILY GRATITUDE JOURNAL

6 PROVEN BENEFITS

CONNECTION

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

2014 study in Emotion

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

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

PHYSICAL HEALTH

Daily gratitude journaling results in fewer aches and pains, more self-care methods, more exercise, and attending regular check-ups - all of which contribute to further longevity.

2012 study in Personality

QUALITY SLEEP

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

2011 in Applied Psychology

MENTAL RESILIENCY

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

2006 in Behavior Research and Therapy

 

WORKSHEET TO GET STARTED

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“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

 

 

 

EMOTIONAL ATTUNEMENT

BUILDING SELF-CONNECTION

In order to have emotional health, we need to have self-awareness and emotional literacy. This Emotional Attunement practice helps build the foundation needed to learn Emotional Health Skills. Use the worksheet below and/or the Mood Meter App.

LESS

EMOTIONAL ATTUNEMENT

Emotions Consume-or-Overwhelm

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

Self-acceptance

More Calm

Self-trust
Aligned with Values

Authentic Self-connection
Genuine Relating

Awareness

Acceptance

Mindfulness

Clarity

Sense of Purpose

“Disengaging from tough emotions, doesn't make them 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

 

WORKSHEET TO GET STARTED

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SIMPLE COMFORTS

MINDFUL SELF-CARE

Although we tend to focus on big goals, career success, and so forth, it is imperative we take time for "little" daily goals and simple comforts in order to feel good in life. Hundreds of studies reveal the numerous benefits of action-oriented, Mindful Self-compassion practices.

6 PROVEN BENEFITS

 

OXYTOCIN

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

CONNECTION

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

DE-STRESS

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

SELF-DISCIPLINE

Simple comforts provide balanced self-care and an actualized self-discipline method. Scheduled self-care is not punishment nor indulgence. It is a Mindful Self-compassion practice.

NEUROPLASTICITY

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

HEALING

Veterans, who strengthened their ability to be kind to themselves with Mindful Self-compassion (MSC) have exceptionally higher rates of recovery, for conditions such as PTSD, addictions and other dysfunctions.

 

WORKSHEETS TO GET STARTED

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

John Kabat Zinn

 
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CALMING TRIGGERS

ACTUALIZED SELF-LEADERSHIP

Triggers ignite Fight-or-Flight and surges of emotion, anxiety, panic, anger, jealousy, self-berating, envy, resentment, etc. Triggers are gifts as they are windows into your subconscious programming. Maladaptive protective strategies and reactions are feeding off of this programming. Identifying triggers is well worth the work as it allows for clear, ideal RESPONSES rather than automatic, irrational REACTIONS.

Gifts Under the Tree

Emotional triggers are happening FOR US, not TO US. Triggers are GIFTS.

 

 

 

GROUNDING AND

MEDITATION PRACTICES

EVIDENCED-BASED PRACTICES

You may chose to implement daily grounding exercises and/or meditations - from simple breathing practices to Mindfulness-based Stress Reduction (MBSR) methods. Click on the pages below for a list of options. This article describes proven benefits of meditation.

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DESIRE MAPPING

ALIGNMENT WITH YOUR VALUES & DREAMS

Connecting with your desires on a daily basis ensures purposeful direction. If you don't know your true desires, you are living rather aimless. Desire provides a wealth of information. It's a creative part of you that let's you know your unique wants, dreams and aspirations. 

 
Painting

“Desire is a teacher. When we immerse ourselves in it without guilt, shame or clinging, it can show us something special about our minds that allows us to embrace life fully.”

Mark Epstein, Open to Desire

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CONNECTING WITH DESIRE

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REALIZING YOUR VALUES

UPDATING! WILL BE BACK SOON! DAILY DESIRE MAPPING

 

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© 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.