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Emotional Well-Being

Boosts your mood5 and memory6

Decreases your risk of illness and disease7

Helps you manage stress more effectively8

Improves brain performance9 and heart health10

Taking care of your mental health is important, but it's easy to let our busy lives and sneaky habits get in the way. Fortunately, there are lots of little ways to make a big impact on your emotional well-being. Explore the ideas below and see what works for you.

Remember: well-being isn’t always about doing more or being perfect. Find what works for your lifestyle and be proud of what you can do rather than overwhelmed by what you can’t.

Things You Can Try

  • Help your brain help you

    • Help your brain help you

    • Try mindfulness exercises to keep your mind in the moment and better cope with stress and anxiety.
    • Get enough sleep – ideally 7 hours or more for adults. Try keeping a sleep journal to track your sleep quality.
    • Be kind to yourself through positive self-talk.
    • Practice healthy ways of coping with stress.
    • Build your mental resilience to better accept and adapt to life’s challenges.
    • Get curious and try something new, like learning how to say hello in another language.
    • Create a morning routine you can stick to.
    • Set a weekly cleaning schedule. Even five minutes a day can declutter your home and mind.
  • Take a break from technology

    • Take a break from technology

    • Build “no screens” time into your daily routine, like before breakfast, after dinner, or just while eating.
    • Write or draw – anything at all. Even if it’s just for a few minutes a day.
    • Read a book. Get swept up in a new topic that interests you, reread an old favorite, or even pick up a kids book for a change of pace.
    • Relax and engage your brain without screens, like arts and crafts, puzzles, games, exercise, meditation, taking a bath, or listening to music.
    • Get involved in a faith or spirituality-based group that’s right for you.
    • Help someone in need – and ask for help if you need it.
    • Get outside – sunlight and fresh air can give you a mood boost.
    • Care for a house plant.
    • Volunteer at a local animal shelter.
  • Practice a breathing exercise

    • Practice a breathing exercise

    • Cyclic sighing: Inhale through your nose, pause, and then inhale quickly once more to fill your lungs completely. Exhale slowly through your nose.
    • Box breathing: Slowly count to 4 during your inhale, hold for 4, exhale for 4, hold for 4, and repeat.
    • Alternate nostril breathing (pranayama): Close your right nostril with your thumb and inhale through your left nostril. Then, hold your left nostril and exhale through your right. Inhale through your right nostril, then switch again. Repeat for as long as you like.
    • Listen to a guided meditation.
  • Focus on how you want to feel, not numbers

    • Focus on how you want to feel, not numbers

    • Pursue a new hobby or revisit an old one.
    • Move your body – see our Movement section for ideas.
    • Prioritize "me time."
    • Watch some comedy or listen to a comedy podcast. Laughter relieves stress.
    • Listen to your favorite music.
    • Write down things you're thankful for – even one a day can make a difference.
    • See your healthcare provider regularly to talk about your health goals and challenges.
  • Help your brain help you
  • Take a break from technology
  • Practice a breathing exercise
  • Focus on how you want to feel, not numbers

More Resources
and Support

Mindfulness exercises with proven benefits for mental and physical health Breathing techniques for reducing stress and anxiety Strategies for coping with stress Emotional wellness toolkit from the National Institutes of Health How to be more positive with your internal dialogue Help navigating social media
If you need immediate support, call, text, or chat 988. The 988 Suicide & Crisis lifeline is free, confidential, and available 24/7/365.

5 Manage Stress | MyHealthfinder

6 Anxiety and Memory Loss

7 Coping with Stress | CDC

8 Coping with Stress | CDC

9 Anxiety and Memory Loss

10 About Heart Disease and Mental Health | CDC

Be Well WA is an initiative created by the Washington State Department of Health to help everyone in Washington live healthy and make positive changes in our lives, families, and communities.

We believe well-being is for everyone, no matter your age, budget, ability, or time constraints. For interest in partnering please visit doh.wa.gov/BeWellWA.