Whether you’re dealing with a tough day or simply want to have a better one, these strategies may help boost your mood and ease anxiety.

    Whether you’re dealing with a big work deadline, mile-long task list, or a few cranky kids, one thing is certain: You’re feeling overwhelmed. And when we’re overwhelmed, we tend to feel helpless, thinking there’s nothing we can do.

    But that’s not true. We can ease our big feelings and feel good throughout the day by turning to a few small, simple practices.

    Consider these well-being tips to help reduce your anxiety, boost your mood, and tend to your needs morning, noon, and night.

    When you find one that works for you, consider building it into your daily routine.

    You’ve heard it many times, and it’s true: Starting the morning off on the right foot sets a positive tone for the rest of the day.

    Begin with a win

    Small actions add up. The act of accomplishing even the tiniest task builds momentum and boosts your self-confidence.

    So, start your day off with a win or two, says Ryan Howes , PhD, a Pasadena, California-based clinical psychologist and author of “Mental Health Journal for Men.” Small wins can be super simple, he notes, such as:

    • making your bed
    • making a delicious cup of coffee
    • taking your dog for a walk

    Set an intention

    Your intention can be a “sound, word, or powerful statement that you can repeat to yourself throughout the day that reminds you that you do have the strength and commitment to get through the day,” says therapist Kruti Quazi , LPC. Quazi is also clinical director of Sesh Therapy , which provides online group support.

    Your morning intention can be a general guiding principle or a specific action you’ll take. According to Quazi, this might look like:

    • “Positive thoughts will guide me through any challenge I may face today.”
    • “I am facing obstacles every day with the power I have within myself.”
    • “I choose what I will spend my energy on, and I choose to spend it in a positive way.”
    • “I will take a few minutes to meditate and nourish my soul.”

    Delay using your phone

    Consider keeping your phone outside your bedroom overnight. This way, you’re not tempted to reach for it when you first open your eyes in the morning.

    Replace social and doomscrolling with gratitude. Let yourself marvel at the magic all around you — big or small.

    Quazi suggests jotting down a few things you’re grateful for such as:

    • “Someone held the door open for me last night.”
    • “My partner brought me coffee this morning.”

    Savor some encouragement

    “We often focus on the negative or how much work we might have ahead of us,” says Imani Wilform , MHC-LP, a therapist at Empower Your Mind Therapy in New York City. To start your day with a dose of positivity, she says, read some encouraging words, like:

    • kind texts from friends
    • birthday cards from family
    • inspirational quotes
    • a meaningful passage from a favorite book

    Weekdays may feel like a big blur of work, errands, and chores, easily upping your frustration and stress levels. But you don’t have to get sucked into the storm — at least not for too long.

    There are some strategies you can try to give yourself that boost in the afternoon.

    Set timers to conquer big tasks

    When you’re staring down a mountain of to-dos, you might find yourself becoming anxious and burnt out — leading you to procrastinate on the very tasks you’re stressed about doing, says Emma Giordano , a mental health counseling intern at Empower Your Mind Therapy in New York City.

    To make progress, she says, pick one task to focus on and “set a timer for 5, 10, 15, or 30 minutes, or whatever time feels most manageable to you.” After the timer goes off, check in with yourself to see if you’d like to keep going — whether you do or don’t, acknowledge your accomplishment.

    Take a restorative walk

    Walking is a wonderful way to break up the day — even if you have only a few minutes. In a small 2016 study , participants who took 5-minute strolls throughout the workday experienced:

    • more energy
    • improved mood
    • less fatigue

    There are also other proven benefits of walking, such as:

    • decreasing your chance of heart disease
    • easing join paint
    • reducing anxiety, depression, and negative mood
    • helping you think creatively

    While taking your walk, focus on your environment using your five senses. Quazi recommends picking out:

    • five things you see
    • four things you hear
    • three things you smell
    • two things you touch
    • one thing you taste

    Give yourself a pep talk

    When painful or overwhelming feelings arise, we have a tendency to blame or shame ourselves, so we feel even worse. Instead, extend yourself some kindness and support with positive or empowering self-talk.

    Not sure what this looks like? Borrow these powerful statements from Iris Vargas-Pagan , LCSW-R, a therapist with The Keely Group in New York City:

    • “This feeling isn’t comfortable or pleasant, but I can accept it.”
    • “I can be anxious and still deal with my situation.”
    • “I’ve survived this before and I’ll survive this time, too.”
    • “These are just thoughts, not reality.”
    • “These are just feelings, they will not last forever.”

    Take a power nap

    When you need a reset in the middle of the day, power naps are an excellent practice. According to Quazi, naps can boost our energy, stamina, productivity, and mood, as well as reduce stress and anxiety. To start, she suggests listening to this Theta power nap track on YouTube .

    If a nap isn’t an option, take a few minutes to simply sit back in your chair and close your eyes.

    After a tough workday, you might find yourself having trouble unwinding or falling asleep. Try to focus on having some fun and settling your brain and body with these well-being tips.

    Find a hobby

    “Whether you’re drawn to jigsaw puzzles, crochet, remote-control cars, or building ships in bottles, it doesn’t matter,” says Howes. “If it’s of interest to you, and you look forward to doing it, you’ll boost your mood.”

    Besides a mood boost, research also suggests additional health benefits from hobbies. In fact, a 2015 study found that engaging in leisure activities resulted in less stress and a lower heart rate.

    A 5-year study of Alzheimer’s caregivers found a link between greater engagement in leisure activities and lower blood pressure.

    To help find a hobby you’d enjoy, consider asking yourself these questions:

    • What did I love to do as a child?
    • What instrument have I always wanted to play?
    • What topic would I love to learn more about?
    • What sounds like fun?

    Be precise with your feelings

    As the day winds down and distractions cease, you might experience unhealthy emotions. What can help is to pinpoint the exact emotions you’re feeling — whether that’s stressed, anxious, sad, or worn out.

    “Being able to identify your feelings more precisely will help you better understand, communicate, and tend to your needs,” says Vargas-Pagan.

    Go beyond vague descriptions, like “I’m feeling bad” or “I’m stressed,” she says. Instead, Vargas-Pagan recommends that you tune in to your experience and name the exact feeling. For example, try saying:

    • I feel afraid.
    • I’m ashamed.
    • I’m disappointed.
    • I feel guilty.
    • I feel ignored.
    • I feel misunderstood.

    Breathe deeply to unwind

    If your brain (or body) tends to buzz right before bedtime, use a simple breathing technique. For example, try this practice developed by Dr. Andrew Weil called the 4-7-8 technique :

    • To begin, empty your lungs by breathing out of your mouth.
    • Close your lips and breathe in through your nose as you silently count to 4.
    • Hold your breath as you count to 7.
    • Forcefully breathe air out of your mouth for a count of 8
    • Repeat these steps up to four times.

    You can also try these three deep breathing exercises to help ease feelings of anxiety.

    Soothe your senses

    When you engage each of your senses, “you nurture your needs in the moment, bringing calmness to your mind and body when it’s needed most,” says Wilform. She notes that this might look like:

    • focusing your eyes on something pleasant
    • looking at happy pictures on your phone
    • listening to your favorite music or podcast
    • lightly massaging your temples
    • squeezing a stress ball
    • drinking a warm cup of tea
    • using your favorite lotion
    • lighting a scented candle

    You might have a lot going on in your life — from pressure at work to stress at home. In the midst of it all, remember that the smallest practices can help you ease those feelings.

    Even the smallest gestures can empower you to face the toughest tasks or challenges. Then, by the end of the day, you’ll feel relaxed and ready to face tomorrow.

    How do you promote good health and wellbeing?
    Here are a few effective and tested ways that can help you improve your wellbeing:
    1. Take Proper Sleep:
    2. Eat a Balanced Diet:
    3. Expose Your Body to Sunlight:
    4. Deal with Stress:
    5. Exercise Daily:
    6. Stay Away from Smoking and Alcohol:
    7. Be Social, as Much as You Can:
    8. Find and Practice New Hobbies:
    What branches of government have responsibility and authority for health and health services?
    government of all levels- federal, state and local have responsibility and authority for health and health services. more
    How does mental health affect physical health?
    Being in a good mental state can keep you healthy and help prevent serious health conditions. A study found that positive psychological well-being can reduce the risks of heart attacks and strokes. On the other hand, poor mental health can lead to poor physical health or harmful behaviors. more
    Which government organization is responsible for improving health through access to health services?
    Health Resources and Services Administration. Primary federal agency for improving access to healthcare services for people in every state who are uninsured, isolated, medically vulnerable. more
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    Approximately 40% of all RNs in the United States work in community or public health settings. One essential duty of the entry-level public health nurse is the operation of a mobile health van to provide accessible health care to the community. more
    Does mental health affect health insurance?
    Answer: As of 2014, most individual and small group health insurance plans, including plans sold on the Marketplace are required to cover mental health and substance use disorder services. Medicaid Alternative Benefit Plans also must cover mental health and substance use disorder services. more
    What are the responsibilities of health and safety at health facilities?
    Your employer's duty of care in practice
    • make the workplace safe.
    • prevent risks to health.
    • make sure that plant and machinery is safe to use.
    • make sure safe working practices are set up and followed.
    • make sure that all materials are handled, stored and used safely.
    • provide adequate first aid facilities.
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    The key impact of financing is in determining access to health care services. Thus, the demand for health care is directly related to its financing. Financing also influences supply-side factors, such as how much health care is produced. more
    How does health literacy affect health?
    Health literacy can help us prevent health problems, protect our health, and better manage health problems when they arise. They aren't familiar with medical terms or how their bodies work. They have to interpret statistics and evaluate risks and benefits that affect their health and safety. more
    What are the importance of health career and health professions in your life?
    Perhaps the biggest reason to pursue a health career is to make a difference in the lives of others. You will contribute to creating a healthier world whether you work as a veterinarian, acupuncturist, health services administrator, or nurse. 2. You can work and live anywhere you want. more
    How does health care financing affect the services that health care professionals provide?
    The key impact of financing is in determining access to health care services. Thus, the demand for health care is directly related to its financing. Financing also influences supply-side factors, such as how much health care is produced. more

    Source: psychcentral.com

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