12 practices to promote Psychological Wellness
This month I want to highlight one dimension of wellness and, as a licensed professional counselor, Psychological Wellness seems like a natural starting point!
Psychological wellness is all about the contents and process of the mind. The brain’s automatic function is to remember, strategize, innovate, categorize, problem solve, and create meaning all with one major focus. Safety. And it is really good at it! Our brains are wired to see the negative and recall the painful (emotional and physical) and do so with extraordinary speed. This has worked wonders for humans beings though, at times, can create suffering and hardship for us as well across all 9 wellness domains. Hello sleepless nights, worry, doubt, distance and disconnection….
Knowing our brain is working so hard to keep us safe and its natural tendency is to view things in a negative light, we can balance that by “exercising” our minds. Practicing psychological wellness will create a cascade of benefits across all dimensions of wellbeing. Hello rest, ease, intimacy and health!!!
Here are a few practices to promote vitality, focus, clarity and calm.
Thank your brain - When worry or a painful memory surface, pause and thank your brain for working so hard to keep you safe. “Thanks for looking out brain, I got this.” -or- “Thanks for bringing me wisdom of that experience.”
Meditate or try a Mindfulness practice - iRest is easy to learn meditation model designed to fit seamlessly into modern life. Affectionately referred to as “mindfulness on steroids,” practicing little and often brings about deep rest and clarity. Check my resources for links to practice iRest and look out or a series announcement from me soon!
Practice positive psychology - Check out Happify in my resource list for science-backed lessons, games, and activities to improve positive outlook.
Breathe - Try exhaling a bit longer than you inhale. Breathe in through your nose as you count to 4 then breathe out while counting to 6. Exhale through your nose or pretend you have a small straw to gently blow air out, slow and steady. Set a timer for 2 minutes and build up over time.
Be aware of what you are consuming - Everything you see impacts your thoughts, beliefs and actions on some level. Consider limiting how much violence, suspense and drama you expose yourself to. Another option is to balance it out with humor, arts and/or beauty. Right now Parks and Rec is my go to for guaranteed belly laughs!
Focus on intrinsic needs - Internal fulfillment from exploring and then pursuing your purpose. What qualities do you want to be known for, or to live out in your lifetime? What is one thing you can do today to bring it to life more fully?
Lighten your load - Saucha, one of the 10 guiding principles of yoga, refers to purifying our bodies, minds, and environments. Internal “clutter” is often reflected in our environment and vice versa. Consider where clutter collects for you and move it out. Tackle that junk drawer, clear out your inbox/voicemails, organize your cleaning supplies or coat closet, and see how your mind feels.
Limit participation in complaining - This often puts a strain on relationships and can become an unproductive habit. Instead, engage in problem solving, be curious: “How am I feeling in this moment?” Why do I feel (fill in the blank) right now? What do I need? What is my responsibility in this? What are my options here?
Mind your words - Language is powerful and the source of lots of psychological pain. Try switching out Want -for- Need, Could -for- Should, Will/Won’t -for- Might, I didn’t prioritize that -for- I didn’t have time
Practice the pause - Take time to contemplate your needs, energy input & output, motivations and values in order to choose a response that honors where you are at.
Connect - Develop and nourish relationships with people you find inspiring. Schedule quality time and/or activities together on a regular basis.
Talk it out - Work with a therapist (you saw this coming right?!) Discussing how your memories and beliefs impact day to day decisions is a big step towards growth, freedom and harmony.
Here are a few Psychological Wellness resources I am loving: