00:00 Hey Psych2Goers, welcome back to our channel.
00:02 Supporters like you help us in our goal
00:04 to spread awareness about mental health and psychology.
00:07 You help us make psychology and mental health
00:09 more accessible to everyone.
00:10 So thank you for your support.
00:12 Now, onto the video.
00:14 At times, we can often forget
00:16 to give our mental health the attention it deserves.
00:18 Some of our actions may be too mentally draining,
00:21 such as holding onto toxic relationships
00:23 or pushing ourselves too hard with school or work.
00:26 It can be a good idea to step back
00:28 and take a look at our behaviors and habits
00:30 and ask ourselves the question,
00:32 do I possess healthy habits or negative ones?
00:35 I'm sure we all have negative habits,
00:38 but now it's time to start incorporating
00:40 some mentally beneficial behaviors into our routines
00:43 in hopes we can develop a new habit, a good one this time.
00:47 Here are 10 healthy habits
00:48 that boost your emotional wellbeing.
00:51 Number one, perfecting your posture.
00:53 Did you know that having an upright posture
00:56 is not only seen as generally more attractive,
00:59 but has emotionally positive effects as well?
01:01 According to a study in the Journal of Behavior Therapy
01:04 and Experimental Psychiatry,
01:06 upright posture can have a positive effect
01:08 and reduce fatigue.
01:09 Are you slouching while you're watching this video?
01:12 It's time to sit up straight.
01:14 The preliminary studies conclusions suggested that
01:17 adopting an upright posture may increase positive effect,
01:20 reduce fatigue, and decrease self-focus
01:23 in people with mild to moderate depression.
01:25 Number two, learn to acknowledge what you're feeling.
01:29 While it may seem convenient at the time
01:31 to go ahead and ignore that sadness or anger inside of you,
01:35 I mean, according to you, you have work to do,
01:38 but in the long run, suppressing your emotions
01:40 can actually do more harm than good.
01:42 Just because you consciously suppress your emotions
01:45 does not mean they go away.
01:47 Instead, they build up.
01:49 You should instead express emotions such as sadness,
01:52 anger, or anxiety to someone you trust.
01:54 Just imagine what could happen if you don't allow yourself
01:57 to release an emotion like anger
01:58 and instead let it build up.
02:00 Okay, so let's use anger for an example.
02:03 Anger has been linked to obesity, low self-esteem,
02:06 migraines, drug and alcohol addiction, depression,
02:09 sexual performance problems, increased heart attack risk,
02:12 lower quality relationships,
02:14 higher probability of abusing others
02:16 emotionally and physically, or both,
02:18 higher blood pressure and stroke,
02:20 says anger management coach, Dr. Schinner.
02:23 Geez, that sounds like one of those over-the-top ads on TV.
02:27 No, thanks.
02:28 It's time to express yourself in a healthy way, of course.
02:33 Anger can also lead to insomnia, anxiety,
02:36 self-esteem issues, and mental or brain fog,
02:39 to name a few more.
02:40 And this is just anger.
02:42 There are physical and mental problems
02:43 that can arise from any suppression of emotion, it seems,
02:46 because when these emotions build up,
02:48 they will eventually rise to the surface
02:50 and likely explode out of you like a volcano.
02:54 So what are we supposed to do about all these feelings?
02:57 Well, anger coach, Schinner,
02:59 suggests one way to break this cycle,
03:01 and that begins with mindfulness.
03:03 "One way to do this," he says,
03:05 "is by becoming more aware of when you're angry
03:07 "in the present moment,
03:09 "then looking at the emotion
03:10 "in a nonjudgmental and curious way."
03:12 So instead of beating yourself up,
03:14 acknowledge how you're feeling and think about ways to cope.
03:18 So try taking a break if you're feeling anger
03:20 in a toxic situation and leave the room.
03:23 Pretend your favorite pizza dish has just arrived
03:25 and you need to pause your game.
03:27 That is the treasurer's game of anger,
03:29 level five, volcano eruption of fury.
03:32 I'm giving visuals here.
03:33 Remember, this is just anger,
03:35 but you can do this with all of your emotions.
03:37 We can't always control what we feel,
03:39 but we can control what actions we take
03:42 once we're triggered.
03:43 Feel your emotion at the moment, acknowledge it,
03:46 express it in a calm way,
03:48 then let the emotion flow out of you
03:51 like an ocean breeze in the midsummer air.
03:54 Yep, visuals help release your emotions
03:56 in a healthy way, a cathartic way.
03:59 Number three, get enough sleep.
04:02 It's time you got your daily Zs,
04:05 or should I say nightly Zs?
04:07 It's time you got your nightly Zs, my fellow Psych2Goers.
04:11 I know you've been slacking.
04:12 What time are you watching this video?
04:14 10 a.m., 2 p.m.?
04:16 Don't say 3 a.m., don't say 3 a.m.
04:19 It's 3 a.m., isn't it?
04:21 The truth of it all is sleep is vital
04:23 to your mental health and emotional wellbeing.
04:26 Sleep helps repair and renew all of the cells in our bodies.
04:29 Every time we lay down on that pillow
04:32 and go to our blissful dreams,
04:34 we wash away any toxins that can build up throughout our day.
04:37 With enough sleep, we can have quicker reflexes,
04:40 more mental clarity, and simply feel better.
04:43 So if you're watching this way past your bedtime,
04:47 it's time to sleep after this video.
04:49 Number four, exercise regularly.
04:52 Life can get hectic and busy,
04:54 but that doesn't mean we should neglect our health.
04:57 The benefits of exercise can start to present themselves
04:59 if we fit in enough regular exercise each month.
05:02 Our bodies release specific endorphins
05:05 that relieve stress and boost our mood when we exercise.
05:08 So it can be a valuable tool
05:10 when you're feeling anxious or depressed.
05:12 I know, it can feel difficult to even get out of bed
05:15 when we're feeling sad or anxious about our day.
05:17 But if you can find the will to push yourself,
05:20 even literally just out of bed,
05:22 that's a great step forward towards feeling better.
05:25 Next is pushing yourself
05:26 onto that workout bike of yours downstairs,
05:29 or your yoga mat.
05:30 Number five, make socialization part of your routine.
05:33 When we're distracted or busy,
05:35 we can forget to socialize with the ones we love.
05:37 Whether we have friends or not,
05:39 it's best to get out there
05:40 and practice a bit of socialization.
05:42 According to the National Institute of Health,
05:44 social connections might help protect health
05:46 and lengthen life.
05:48 Scientists are finding that our links to others
05:50 can have powerful effects on our health,
05:52 both emotionally and physically.
05:54 So maybe volunteer at an organization
05:56 you're passionate about.
05:57 Call up your mom or long lost friend.
06:00 Join a community with individuals like you.
06:02 You can even leave a comment below
06:04 and socialize with fellow Psych2Goers.
06:06 We're here to listen.
06:07 Whatever you do, it's best to open up
06:09 and express how you feel to someone, Psych2Goers included.
06:13 Number six, think before you act.
06:16 Oh boy, how many of us have jumped up
06:18 and blurted out the first thing we think of in excitement?
06:21 Like that time my friend was telling me
06:23 about the loss of her Goldfish crackers
06:24 and I blurted out, "Crackers?
06:26 "The cheesy one?"
06:28 Just me?
06:29 Yeah, she didn't have any crackers.
06:32 I mean, not the snack at least.
06:33 Must not get them confused again.
06:36 The thing is, we can act before we think.
06:39 When we first need to calm down our strong emotions
06:42 before taking action.
06:43 Sometimes before even processing a request or comment,
06:46 we fill in the blank with what we think someone else means.
06:50 In my case, I thought she said,
06:52 "We got some Goldfish crackers."
06:54 But what she really said was,
06:56 "The funeral preparations for my Goldfish crackers
06:59 "has already begun."
07:02 I get it.
07:04 But often people can interpret something said with normalcy
07:07 as something cruel intended due to our own negative feelings.
07:11 So it's best to think and process what's really being said
07:13 before you act.
07:15 Number seven, be present in the moment.
07:18 This behavior isn't always the easiest to turn habitual.
07:22 We can often ruminate on our worries throughout the day.
07:25 These worries can create anxiety and pile up.
07:28 Instead, try focusing on one task at a time.
07:31 If you find yourself struggling,
07:33 try noticing the physical sensations around you,
07:36 what you're smelling, tasting, hearing.
07:39 This will help ground you back to reality and calm you down.
07:43 Number eight, take a break and practice self-care.
07:47 Congratulations, watching this video
07:49 is a part of practicing some self-care and relaxation.
07:53 Ah, the calmness of learning habits
07:55 to boost your emotional wellbeing.
07:57 Are you feeling it now?
07:59 It's important to take a break
08:00 when life gets too busy or challenging
08:02 and do something we love.
08:04 If that's simply watching a few YouTube videos
08:06 in quiet solitude, go right ahead.
08:09 If it's taking a relaxing, warm bubble bath,
08:12 get the water running because it's time for some you time.
08:15 If you still feel like your days are too busy,
08:18 you can simply try taking a moment
08:20 to do some deep breathing and lower your heart rate.
08:23 (inhales deeply)
08:24 Deep breath in.
08:25 (exhales deeply)
08:27 Deep breath out.
08:29 Number nine, don't make social media a habit.
08:34 As much as you like mindlessly scrolling
08:36 and pressing the heart button
08:37 on your friend's social media posts
08:39 and posting photos of your food,
08:42 stop it, you're making me hungry,
08:44 and posting relatable memes all day,
08:48 well, that one is pretty fun,
08:49 but as much as you like spending your undue time
08:52 on social media, it isn't always great
08:54 for your mental health.
08:56 I mean, think about it.
08:57 You're hunched over and cramped,
08:58 staring at a little tiny screen.
09:01 Straight posture, everyone, straight posture.
09:04 And not only that, but people often find themselves
09:06 comparing themselves to Photoshop influencers
09:08 with unrealistic lives.
09:10 Plus, too much of one thing can tend to be bad
09:13 and unproductive in this case.
09:15 So it's best to not make social media a habit.
09:17 Use it sparingly to post and browse memes every now and then.
09:22 And I suppose with the memes,
09:23 a good laugh never hurt anybody.
09:25 Uh-oh, old habits die hard.
09:28 Number 10, eat healthy.
09:31 I know, I can't help it either sometimes.
09:34 Sometimes I simply want a snack on,
09:36 well, don't mention crackers.
09:39 It's best to move on.
09:41 But a healthy diet not only helps your brain,
09:43 but your body as well.
09:45 So take it easy on the snack food for now.
09:47 And instead, recognize those delicious,
09:49 leafy greens and bright colored fruits
09:52 will only add to your good mood.
09:54 You can start by trying to include foods
09:56 rich in omega-3 polyunsaturated fatty acids.
09:59 Research has shown that these nutrients
10:00 restore structural integrity to the brain cells
10:03 necessary for cognitive function.
10:05 And it can boost your mood.
10:07 These nutrients are commonly found in nuts,
10:09 flaxseed, and fish.
10:11 Uh-oh, did somebody say fish?
10:14 Do you mean goldfish?
10:16 Speaking of fish, I'll be right back.
10:18 Thanks for watching and learning more
10:20 about mental health and psychology, Psych2Goers.
10:22 Which habits will you enact?
10:24 And which bad habits are you guilty of?
10:26 Let us know in the comments.
10:28 If you found this video helpful,
10:29 don't forget to click the like button
10:31 and share this video with a friend.
10:32 Subscribe to Psych2Go and hit the notification bell icon
10:35 for more content like this.
10:36 And as always, thanks for watching.
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