THOUGHTS FROM THE DOCTORS

Emotional Health is a VERY big topic!

We always recommend if you feel like you do not have active momentum in this category to seek help. 

Emotional Stress makes up over 65% of the overall stress your body goes through.. its a big deal.

On this page we will offer basic advice to help you gain momentum in this category of health. 


BASIC RECOMMENDATIONS:

  • 5 min meditation/prayer daily (CLICK HERE)
  • Daily 5-min breathing reset (CLICK HERE)
  • Journal/Memoirs
  • Seek out counseling – Abide by their recommendations
  • Practice gratitude (daily entry in journal)
  • Get off Social Media (especially during family time)
  • Create a phone jail.. don’t keep it on you at home

KEY = You must become a student of your stress relief.. we can’t wait for opportunities to come to us, we must seek them out. Research your questions, find resources, ask for help, create community. There’s a lot of good info out there, simply YouTube the obvious “how to relieve stress” or “5 min mediation for gratitude”. YOU are responsible for your growth. You are in control.


LEARN WHO YOU ARE AT YOUR CORE
& YOUR TRIGGERS THAT BRING YOU OUT OF IT

It is so important to identify your traumas, insecurities, and triggers and work on them.
The goal is that you know what it feels like to be mentally healthy so you can identify the times you are struggling
and put an action step in place to restore proper mental health. 

4 Step Process to Restoring to Your Core Level

Step 1: Identify who you are at your Core Level

Step 2: Identify what triggers bring you out of your core level to a superficial, fearful, undetermined, or despair level

Step 3: Identify what action steps you can put in place to disrupt that pattern and restore balance at your Core Level

Step 4: Act

Your Core Level is “Who you are in your most authentic version of you”.. not who you want to be, not who your family or friends want you to be… who you are when you are operating out of 100% authenticity. When you can accept who you are you can become grateful for all the positive and negative events that have occurred in your life because it has made you who you are today… and who you are today is worthy of acceptance and Love. Find your Core Level and work every day to operate out of it… you’ll know when you truly find it because that superficial, fearful, undetermined, or despair version of you can not exist at your Core.


14 STEPS TO CALM DOWN WHEN STRESSED OUT

Calming yourself down when you’re feeling overwhelmed is essential for your mental and emotional well-being.
Here are some strategies to help you regain your composure:

 

  1. Take Deep Breaths: Deep breathing can instantly reduce stress and anxiety. Inhale slowly through your nose for a count of four, hold your breath for a count of four, and then exhale through your mouth for a count of four. Repeat this several times. See our link above for a guided YouTube video.
  2. Practice Mindfulness: Mindfulness techniques, such as meditation and mindfulness exercises, can help you stay present and reduce feelings of overwhelm. Focus on your breath, sensations in your body, or your immediate surroundings.
  3. Progressive Muscle Relaxation: Tense and then relax each muscle group in your body, starting from your toes and working your way up to your head. This can release physical tension and distract your mind from whatever triggered it.
  4. Take a Break: Step away from the situation if possible. Go for a short walk, sit in a quiet room, or find a peaceful spot to clear your mind.
  5. Write It Down: Journaling your thoughts and feelings can help you process what’s overwhelming you. Writing is a therapeutic way to gain clarity.
  6. Talk to Someone: Share your feelings with a trusted friend, family member, or therapist. Talking about what’s bothering you can provide relief.
  7. Set Priorities: Break down your tasks into smaller, more manageable steps, and prioritize them. Focus on one task at a time to prevent feeling overwhelmed by the big picture.
  8. Practice Self-Compassion: Be kind to yourself. Understand it’s okay to feel overwhelmed at times. Avoid self-criticism and negative self-talk.
  9. Limit Stimulants: Reduce or eliminate caffeine and sugar intake, as these substances can exacerbate feelings of anxiety and overwhelm.
  10. Engage in Relaxation Techniques: Try activities like yoga, tai chi, or progressive muscle relaxation to relax both your body and mind.
  11. Use Calming Visualization: Close your eyes and imagine a peaceful place. Visualize yourself there, engaging your senses to make it feel real.
  12. Establish Boundaries: Learn to say “no” when you have too much on your plate. Setting boundaries and not over-committing can prevent overwhelm.
  13. Get Organized: Create to-do lists and schedules to help you stay on top of tasks and responsibilities to reduce the feeling of being overwhelmed.
  14. Seek Professional Help: If overwhelming feelings persist or interfere with your daily life, consider speaking to a mental health professional who can provide guidance and support.

Remember that different techniques work for different people, so it may take some trial and error to find the strategies that work best for you. The key is to practice these techniques regularly to build resilience and better manage overwhelming situations.


“Don’t get too caught up taking life too seriously, none of us are getting out alive”

– Dr. G