10 Small Habits That Can Transform Your Emotional Wellbeing

One good habit often leads to another, and when it comes to nourishing our emotional wellbeing, small changes can make big differences to how we feel on a daily basis.

• Gratitude

Gratitude is one of the simplest practices that has been shown to improve our sense of wellbeing. And it’s amazing how many things that you are grateful for can be expressed on paper in just a minute. Researchers have found that writing a gratitude list, rather than simply thinking about these things, is linked to better sleep, lower anxiety levels and improved mood.

• Vitamin D

During the winter months, when the days are so much shorter, it’s worth considering whether you’re getting enough vitamin D, which the body primarily gets through sunshine. A lack of vitamin D can contribute to feelings of sadness, fatigue, apathy and anxiety; symptoms associated with Season affective disorder (SAD). This is a type of depression that has a recurring seasonal pattern, with symptoms often starting in late autumn and receding in spring and summer.

There are some foods which are a source of vitamin D, including oily fish like mackerel, sardines and salmon. And the age old favourite cod liver oil is a good source.

When you can, go outside during the winter months and be in the daylight; during a coffee break or for a quick lunchtime walk. The natural light is so nourishing for your emotional health. For people who suffer from SAD, light therapy is often recommended, and you can now buy natural light lamps. *please note for people who suffer severe symptoms of SAD, it is always advised to seek medical help and talk to your GP.

• Box breathing

Box breathing, also known as square breathing, is a powerful yet simple technique to regulate your breath and calm your nervous system, which in turn is helpful for emotional wellbeing.

It involves breathing in a controlled pattern of four equal parts: inhale for four counts, hold for four counts, exhale for four counts, and hold again for four counts. By maintaining this steady rhythm, box breathing helps to anchor your focus to the present moment and create a sense of balance in your body and mind.

This technique is particularly effective because it activates the parasympathetic nervous system, which is responsible for the ‘rest and digest’ state. During stressful situations, the body often shifts into a ‘fight or flight’ response, leading to rapid breathing, increased heart rate and heightened anxiety.

Box breathing counteracts this by slowing down the breath, signalling to the brain that it’s safe to relax. Over time, practicing box breathing can improve your body’s ability to self-regulate, making it an invaluable tool for managing stress and fostering emotional resilience.

These do not need to be grand, sweeping statements that feel a bit silly! They are just something positive, which acts as an anchor for the day ahead. And if you repeat them a few times, even better. Here are a few to try on for size!

• I am grateful for the people I have in my life.
• I am here.
• I am able to learn from all situations.
• ​I choose to celebrate my good qualities.
• ​I am open to opportunities.
• What went well today?

The human brain has a negativity bias, which means that we will find ourselves intensifying negative thoughts while quickly dismissing positive ones. The good news is that it’s possible to consciously balance things out and develop your inner cheerleader, rather than constantly giving centre stage to your inner critic.

As you reflect on your day in the evening, focus on something that went well. Again, if you write these thoughts down then their positive effect will be strengthened.

• Embrace the season - and find your natural rhythms

We’re so surrounded by technology nowadays that it can be difficult to tune into our natural energy rhythms. During the winter months we’re often forcing ourselves to keep going when our bodies, and our emotions, would prefer to be having some down time. While it’s not possible for most of us to go away and hibernate, we can get to know our natural energy levels and prioritise a little more rest and quiet time to help restore our batteries. Running on empty makes us much more susceptible to feeling overwhelmed by our emotions. Rest is a wonderful reset for our emotional health.

• Like me

This is a fun and helpful practice for when we find ourselves being critical or judgemental about others, which can put a strain on our emotional relationships.

When you catch yourself thinking a judgemental thought, like ‘he’s so self-centred’, or ‘she’s not very disciplined’… add the words, ‘like me’.

‘He’s so self-centred… like me.’

She’s not very disciplined… like me’

In this way, what started out as a judgemental thought becomes a unifying one. We instantly remember that none of us are perfect, we’re all human!

• Emotional curiosity

It’s tempting to try and push down difficult or stressful emotions when they rise to the surface. One of the reasons I have come to love journaling so much is that it is a space in which I can be curious about emotions such as anger or disappointment or sadness without being consumed by them. It’s a space where we can bring kindness into the equation and allow such emotions to be fully seen and acknowledged while remaining in a calm state. I might ask a question such as, ‘what is this emotion telling me?’, or even thank the emotion for coming to my aid, and that I’m no longer in need of its service.

• Morning affirmations

Just as thinking about what went well for us during the day, however small that thing might be, helps our brain shift into a positive gear, so too do morning affirmations. These are simply positive, personal statements that we make to ourselves, often first thing in the morning.

• Glimmers

For me, nature offers daily ‘glimmers’, which is a term that Deb Dana coined in her book, Anchored. Dana describes how we might see ‘glimmers’ as the opposite to ‘triggers’ that we come across in daily life. She is not referring to triggers that are related to deep trauma, but the types of triggers that activate our sympathetic nervous system on a regular basis so that many of us are living in a state of chronic low level stress or anxiety for an unhealthy amount of time.

Triggers such as a stressful moment while driving, too many people in the shop or on the bus, worrying about a phone call we need to make, a deadline coming up, lack of sleep, you name it. We might think these are just petty annoyances, but they are constantly knocking us off balance; we feel tense, tight in our body and breath, anxious in our thoughts, or in the pit of our stomach.

In contrast, glimmers help us to regulate our nervous system and our sense of emotional wellbeing. These are all those little things that make us smile, or bring us into a more peaceful, relaxed state of mind and body. Glimmers are different for each of us. I might feel soothed by the glinting sun through the leaves, another person might notice the glimmer of a kind word, three deep breaths before a meeting at work, the perfect bowl of porridge, a rainbow appearing or a baby’s laugh.

And once we start looking, it’s easier to catch sight of our glimmers.

• Gut health

The connection between gut health and emotional wellbeing has become a fascinating area of research, shedding light on the powerful relationship between the gut and the brain. Often referred to as the ‘second brain’, the gut is home to trillions of microorganisms that make up the gut microbiome. These microbes play a crucial role in digestion, immune function and communication with the brain via the gut-brain axis – a two-way communication network that links the central nervous system and the digestive system.

The gut microbiome influences emotional health through the production of neurotransmitters like serotonin, often called the ‘feel-good’ hormone, with approximately 90% of serotonin produced in the gut. Prioritising a gut-friendly diet – rich in fibre and fermented foods – can foster a healthier microbiome, positively influencing both physical and emotional wellbeing.

Transforming your emotional wellbeing doesn’t require grand gestures or drastic changes. These small, consistent habits – like practicing gratitude, embracing natural rhythms or tuning into glimmers – can create lasting impact. And as they say, it’s the little things in life that often mean the most.