Exercises for emotional health

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Finding the right activity for you

There are many ways you can promote your emotional wellbeing. You could try some of the activities listed below (or described elsewhere). Remember, it is important to focus on activities that you enjoy and have a beneficial effect on your health, so that you are more likely to continue them in the long term.

Meditation for beginners

Meditation can help create some space between you and any emotions you might be experiencing. This may help you better react to any negative emotions.1 It can be combined with mindfulness – which concentrates on being present in the moment. Mindfulness is about appreciating the here and now, and not dwelling too much on the past or future.2

Click here for a video in which Dr. Becky Spelman, a registered meditation and mindfulness expert explains mindfulness in more detail.

Dr Spelman also guides you through a simple mindfulness meditation in this National Health Service (NHS) video. The NHS is the publicly funded healthcare system of the United Kingdom.

You can find more videos of guided meditations here.

Cognitive behavioral therapy

Unhelpful thoughts and feelings can lead to unhelpful behavior.3 Cognitive behavioral therapy is a type of talking therapy that aims to change the way we think (cognition) and act (behavior) in order to help cope with and manage problems we may face in our lives.3

If you sometimes experience negative emotions associated with cTTP, CBT might help you identify and challenge the negative thought patterns that contribute to these emotions. This might help you better manage those emotions.

While CBT can be arranged with a therapist, there are a number of self-help techniques you can try too. Click on any of the below activities that interest you for an information page and video you can practice along with:

Gratitude

Gratitude can help you appreciate the things you have in life, which make you feel good – no matter how small they are.4 It is also possible to “grow” your gratitude with practice.4 Click here for more information about gratitude and a guided video with a wellbeing professional to which you can practise along with.

Deep breathing and muscle relaxation exercises

Deep breathing and progressive muscle relaxation exercises (clenching and releasing muscles in a sequence) may help you relax if you are feeling tense.5 You can find information about deep breathing and a video to practice along with here, and for progressive muscle relaxation here. You might also find that visualization exercises help you relax.

Other emotional health ideas

There are many more ways you can enhance your emotional wellbeing. Feel free to explore other reputable sources. A good place to start is the “Stress and Development Lab” from Harvard University which is an extensive collection.

Practicing activities to engage your emotional wellbeing needn’t take long

If possible, try and commit to at least 10 to 15 minutes a day to your emotional health as it can make a big difference.6

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Get outside

Take a nature walk or city hike.

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Be active

Take a dance break! Lift weights. Do push-ups or sit-ups. Or kick around a ball for a few minutes. Channel your energy into a quick cleaning of your home.

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Practice relaxation techniques

Wash your face or rinse your hands in cool water to reduce tension and calm nerves. Close your eyes, take deep breaths, stretch, do yoga, or meditate.

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Embrace self-care

Make and enjoy a cup of tea and relax in a comfortable place. Curl up with a book or magazine.

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Check in with yourself

Take time to ask yourself how you are feeling.

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Practice gratitude

Write three things you are grateful for. Tell someone you appreciate them.

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Laugh!

Think of someone who makes you laugh or the last time you laughed so hard you cried. Watch or listen to something fun.

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Consider a new hobby

Try playing a musical instrument, gardening, following a new recipe, working on a crossword puzzle, building something new in the workshop, or knitting.

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Find an inspiring song or quote

Write it down (or take a screenshot) so you have it nearby.

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Maintain or build your social network

Check in with a friend, family member, or neighbor.

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Where applicable, connect with your faith through prayer or reach out to a member of your faith community

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Make an appointment with a counselor if you’ve been feeling overwhelmed with stress, anxiety, sadness, or depressed mood.

Adapted from the Centers for Disease Control and Prevention.6

Further reading

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Maintaining your emotional wellbeing 

Discover tools and techniques to help you manage your emotional wellbeing.

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Maintaining a healthy lifestyle 

Learn how to make healthy lifestyle choices when living with cTTP.

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The information provided on this website is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any concerns or questions you may have regarding your medical condition or treatment.

References

  1. Mindful.org. Available at: https://www.mindful.org/a-mindful-guide-to-navigating-difficult-emotions/. Accessed August 2024.
  2. NHS. Available at: https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/what-is-mindfulness/. Accessed August 2024.
  3. NHS. Available at: https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/. Accessed August 2024.
  4. BBC. Available at: https://www.bbc.co.uk/bitesize/articles/zmtwxg8. Accessed August 2024.
  5. Toussaint L, et al. Evid Based Complement Alternat Med. 2021;2021:5924040.
  6. CDC. Available at: https://www.cdc.gov/howrightnow/wellbeing/. August April 2024.