When it comes to healing ourselves mentally and improving emotional well-being, there are various strategies and approaches to consider. In our special series, 'Mental Health Matter', we asked seven important questions about mental health from two leading mental health experts.
1. How Do I Heal Myself Mentally?
"Healing is a process, a journey without structured steps or a particular format to follow. However, certain considerations are essential for the healing process," said Damini Grover, Counseling Psychologist, Heal Your Life Coach, Founder - I'M Powered Center for Counseling and Well-being, Delhi.
"Firstly, it is crucial to make peace with our past. Often, we hold onto issues, grudges, and difficult emotions stemming from past events and incidents," she added.
"The first step is acknowledging the pain and difficult emotions you carry within you, recognising that you cannot change the past. However, you can work on changing your thought process and letting go of emotional impacts to create a better future," she added.
Secondly, it involves honouring your present self. "Understand who you are right now, what you desire in life, and the kind of person you aspire to be. Take the necessary steps towards that vision to create the life you want. This includes changing your mindset, acknowledging and processing your emotions, and releasing past baggage. Instead of worrying about the future, focus on constructive actions in the present. The future will unfold as long as you invest effort and energy in the present," she added.
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"To promote relaxation and manage stress, prioritise activities, such as exercise, meditation, sufficient sleep, and engaging in enjoyable hobbies. Building resilience involves practising healthy coping strategies, such as deep breathing, mindfulness, journaling, or connecting with nature," said Jasmeen Kaur, Licensed Clinical Psychologist (A), Member of the British Psychological Society, Formerly worked as a Consultant Mental Health for Delhi Government School Mental Health Initiative, Lead Consultant Clinical Psychologist and Founder - EHSAS Health Solutions and Services.
"Surround yourself with understanding and support individuals for emotional encouragement. Challenge negative thought patterns by replacing them with self-compassionate and uplifting beliefs," she added.
2. How Can I Make My Mind Stronger?
"To make yourself emotionally stronger, there is no quick fix. It requires building resilience to navigate life's challenges with confidence and grace," said Grover. She added that increasing your capacity to withstand difficulties is achieved by working on yourself and cultivating a mindset that propels you forward.
"Creating supportive habits for your mental, emotional, and physical well-being is crucial. It also involves learning to view setbacks as opportunities for growth, reframing them as learnings and lessons rather than failures. By keeping these aspects in mind, you can strengthen yourself mentally, emotionally, and physically, leading to clarity of mind," said Grover.
3. How To Clear Your Mind?
When you find yourself in a state of mental cloudiness with thoughts running wild, it's crucial to follow a set of techniques to regain clarity. "Take a pause from the continuous flow of activities to allow the mental cloud to settle. Give yourself time to process the overwhelming thoughts and uncertainties," suggested Grover.
"Incorporate relaxation, calming, and grounding techniques into your routine. Practice focused breathing and meditation regularly, not just when you feel overwhelmed, but as a habit. These practices contribute to enhancing mental clarity over time and become a part of your lifestyle," she added.
She further added, "Identify the specific areas in which you are struggling and write down your thoughts. Journaling is an effective way to develop mental clarity. Sharing your thoughts and feelings with trusted individuals can provide valuable insights and help you gain perspective."
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To this Kaur added, "Take a break from screens and constant digital stimulation. Engage in activities that help you unwind and clear your mind, like going for walks in the park, reading a book, or taking up something you enjoy doing. Even if only for an hour, turn off your social media apps and put your device on DND (Do Not Disturb) mode."
"You should explore and learn more about the aspects that challenge you, focusing on personal growth and development. This process contributes to becoming a more focused and clear-minded individual over time," said Gorver.
"Lastly, reflect on your past experiences and the lessons learned. Apply these learnings to the present and future, as they offer valuable guidance on how to improve and navigate through challenges with greater clarity," she said.
4. What To Do When You Are Emotionally Broken?
When you find yourself emotionally broken, it's important to follow certain steps to facilitate healing. "The initial step towards healing is acknowledging that you are not doing well emotionally and that you are struggling with intense emotions," said Grover.
"Whether you choose to journal your thoughts, share them with someone you trust, or simply be mindful of your emotional state, permit yourself to experience those vulnerable moments. Take the time you need to navigate and cope with these emotions," she said.
She further said that it is essential to engage in healthy and constructive coping strategies instead of resorting to substances or distractions like binge-watching or overeating.
To this, Kaur added, "To gradually regain your emotional health, set small, attainable goals," Citing examples, she suggested setting aside 20 minutes each day to write in your gratitude journal."
She added, "Emotional pain requires time and patience to heal. Recognise that healing is not a linear process and practise patience with yourself. Ups and downs are common, but with time and help, you can work on emotional recovery.”
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5. How Do I Fix Myself Emotionally?
"To enhance emotional well-being, start by gaining insight into your emotions, triggers, and thought patterns through self-reflection and awareness," Kaur said.
"Seek the guidance of a therapist or counsellor who can provide tailored support and therapeutic techniques. Prioritise self-care activities that nurture your emotional health, including engaging in enjoyable hobbies, setting boundaries, prioritising rest, maintaining a balanced diet, and exercising regularly," she added.
She suggested focusing on stress management techniques, healthy coping mechanisms, and fostering a growth mindset to build resilience.
6. How Do You Release Emotional Blockages?
Releasing emotional blockages involves several steps. "First, acknowledge the presence of an emotional blockage or baggage that you are experiencing. Take a moment to recognise and accept the emotions you are feeling," said Grover.
The experts recommended engaging in the process of understanding and becoming aware of the root causes of these emotions. Reflect on what has contributed to your current emotional state. Allow yourself to sit with your vulnerability and give yourself time to process these emotions.
Grover said, "It's important to find your path towards resolution. If there are things you need to make peace with, focus on achieving that inner peace. If there are aspects of the situation that can be changed or solved, take the necessary steps to address them,"
Kaur said, "Reach out to your inner child and deal with any unresolved feelings from the past. By exercising self-compassion and providing encouragement and validation to your younger self, you can promote emotional healing and the release of blockages caused by past trauma."
"Work on forgiving others as well as yourself because harbouring resentment and grudges can cause emotional blockages. This entails relieving yourself of the emotional burden brought on by past behaviours, and not forgetting or approving of them," she added.
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7. How Can A Woman Become Emotionally Strong?
Kaur said, "As women go through physiological changes which can affect their mental health." Learn about any possible physical changes you may go through during menstruation, pregnancy, or menopause. "You can navigate related emotional changes and make wise decisions by being aware of biological processes," she added.
Grover said, "I believe women possess inherent emotional strength due to their ability to multitask and handle numerous responsibilities. They often manage various aspects of life independently, showcasing their emotional resilience. However, there are a couple of areas where women can focus on further strengthening themselves."
"Firstly, women should prioritise self-care. It is common for women to feel guilty when taking time for themselves, often placing their needs on the back burner while prioritising others," she added. "This mindset can lead to dissatisfaction and emotional imbalance. Women must recognise that they are equally important as the people they care for and should prioritise self-care without guilt," she said.
Secondly, women should learn to set boundaries, not only with others but also with themselves. Grover said, "It is necessary to learn to say no and be firm with oneself when certain habits are not serving their best interests." She added, "Establishing healthy boundaries allows women to protect their emotional well-being and prevent emotional exhaustion. By setting limits on what they can and cannot handle, women can maintain a healthier emotional balance and avoid overwhelming themselves."
Both men and women should understand that it is perfectly acceptable to experience and express emotions. Women should not feel guilty or needy for having emotional phases. Grover added, "It is essential to give space to these emotions and acknowledge that their needs are valid. Women should be aware, effectively communicate their needs, and stand up for themselves."
Kaur added, "Consider consulting with a professional who can provide direction and support if physiological changes have a significant impact on emotional well-being. They can offer details on hormonal balance, remedies, or therapies that could help control emotional symptoms."
[Disclaimer: The information provided in this article is for educational purposes only and should not be considered as a substitute for professional medical or mental health advice, diagnosis, or treatment.]