What does “Emotional Wellness” mean?

1. Emotional Wellness is emotional self-awareness and acceptance of one’s emotional reactions:

Self-awareness means knowing yourself and your environment, so that your emotional reactions match the
circumstances that trigger them. It’s normal to feel agitated by a colleague’s annoying gum chewing habit,
but getting angry to the point of wanting to harm your colleague may be a sign that your emotional responses
are out of your control.
Acceptance means letting yourself experience your emotions without ignoring them or feeling guilt or
shame. Often, Service members wishing to save face in front of their peers may believe repressing emotions
is the right way to handle grief, anger, or embarrassment. Not so!
2. Emotional Wellness means having the ability to bounce back when emotions take a negative turn and
effectively cope with stress:
Bouncing back from negative emotions, like sadness, grief, fear and other classifications of emotional pain,
doesn't mean recovery happens overnight. Emotionally resilient individuals are active participants in their
own recovery, thinking positively and seeking help as time heals their emotional wounds.
Coping with stress effectively can be a challenge for Service Members, but it can also be a learned skill in
maintaining emotional equanimity during stressful situations. Making conscious decisions to meditate,
exercise, turn to friends and family for support, develop effective problem-solving skills, or keep a journal are
effective stress management strategies.
3. Emotional Wellness means making positive choices and fostering positive relationships:
Making positive choices is one of the simplest expressions of emotional wellness. Individuals who make
positive choices act in accordance with their well being, resisting the extra drink at the bar at the end of a
stressful day, talking to their spouse about troubling thoughts, or just choosing to pursue optimism instead of
pessimism.
Positive Relationships signify an emotionally well individual because having good friends and family means
cultivating mutual care and understanding with others, creating a support network, and avoiding those who
may send you down a negative path. Remember: a true buddy will build you up – not knock you down!
Know Signs of Emotional Distress
If you or someone you know exhibits any of the signs of emotional distress below, call
your Director of Psychological Health today.
 Inability to eat, sleep, or concentrate
 Negative outlook or depression

 Thoughts or attempts at self-harm

 Irritability, Inability to control anger

 Impulsive behavior

 Feelings of helplessness or hopelessness

 Fearfulness, nervousness or anxiety

 Hypersensitivity to perceived threats, unexplained suspicion or fear

 Feeling emotionally numb or detached

 Inexplicable sadness
 Flashbacks to a traumatic event

 Confusion or disorientation

 Resistance to engaging in everyday activities

 Extreme mood swings

 Loss of work ethic or social functionality

 Poor self-care

Tips to Improve Your Emotional Health

1. Get to know yourself. Ask yourself questions like, “Do I have close relationships with people who have a
positive influence in my life?”, “How have I handled conflicts in my life?”, “Am I able to accept responsibility
for my actions?”, “Is stress affecting my attitude, my relationships, or my health?” And answer honestly!
2. Keep a journal. Journaling helps cultivate mindfulness by letting you be the spectator (or “narrator”) of your
life. Write down any thoughts, feelings, reflections that come to mind, and read over what you wrote. Like
someone on the outside looking in, you can arrive at information about yourself you never knew before.
3. Practice optimism. Smile more. Laugh more. Reach out to others or try to put a positive spin on a stressful
situation. Even if your heart isn’t in it at first, practicing the act of optimism will eventually become a habit and
change the way you feel.
4. Learn to manage stress. Time management strategies that help de-clutter your mind (or at least your desk)
can offer relief when you have a stressful schedule. Relaxation techniques including deep breathing, Yoga
poses, progressive muscle relaxation, and positive visualization are other proven methods for reducing
stress. Remember, scheduling time for yourself can be as important as scheduling anything else on your to-
do list! And where possible, remember to rest!
5. Seek advice from a trusted professional. Counselors, chaplains, therapists, and your Director of
Psychological Health are all available to you when you need a confidante or military support. They are
experienced professionals who are there to serve your immediate emotional needs as well as work
collaboratively with you to develop emotional habits that work better for your needs.

https://www.jointservicessupport.org/PHP/Emotional.aspx