Psychophysical ways to improve

well-being
 Staying positive
• It's important to try to have a positive outlook; some ways
to do that include Finding balance between positive and
negative emotions.
• Staying positive doesn't mean that you never feel negative
emotions, such as sadness or anger.
• You need to feel them so that you can move through
difficult situations. They can help you to respond to a
problem. But you don't want those emotions to take over.
For example, it's not helpful to keep thinking about bad
things that happened in the past or worry too much about
the future.
• Trying to hold on to the positive emotions when
you have them
• Taking a break from negative information. Know
when to stop watching or reading the news. Use
social media to reach out for support and feel
connected to others but be careful.
• Don't fall for rumors, get into arguments, or
negatively compare your life to others.
 Creating Purpose
• Living a life with meaning and purpose is key to improve well being
• doesn’t necessarily have to involve changing the world or finding
a career devoted to helping others though.
• Your purpose might involve making the world better by
encouraging others to take care of the environment or adopt pets
from the shelter.
• Working toward your goals will give you a reason to get out of bed
every day, beyond earning money.
• Developing a sense of meaning and purpose in life. This could be
through your job, volunteering, learning new skills, or exploring
your spirituality.
 Practice Mindfulness
• Mindfulness means staying in the moment, has
been linked to a multitude of benefits, ranging from
increased happiness to better resilience.
• Mindfulness helps people manage stress, cope with
serious illnesses, and reduce anxiety and
depression. In fact, people who practice
mindfulness are better able to relax, have improved
self-esteem, and possess more enthusiasm over life.
 Express Gratitude
• Expressing your gratitude will keep you focused
on all the good things in life. 
• Learning to be grateful in everything you do will
become a way of life.
• You'll discover you can be thankful for little things
like the beauty of sunset as well as the big things
like a new job or a visit from friend.
• Finding things to be thankful for everyday is a
simple but effective way to boost your well-being.
• Practicing gratitude, which means being thankful for the good
things in your life. It's helpful to do this every day, either by
thinking about what you are grateful for or writing it down in a
journal.
• These can be big things, such as the support you have from
loved ones, or little things, such as enjoying a nice meal. It's
important to allow yourself a moment to enjoy that you had the
positive experience. Practicing gratitude can help you to see
your life differently.
• For example, when you are stressed, you may not notice that
there are also moments when you have some positive emotions.
Gratitude can help you to recognize them
 Identify Your Strengths
• Feeling capable and confident is important. One of the
best ways to accomplish this task is to remind yourself
of the things you’re good at or the character strengths
you possess. Try reflecting on your past achievements
and the qualities that helped you succeed.
• Write down these things as a reminder of what you
have to offer the world. And, if there's an area that
you feel needs improvement, don't be afraid to list
that too. Working on improving yourself is a great way
to impact your overall well-being.
 Practice Forgiveness
• Letting go of past hurt and anger is key to good
psychological well-being. Forgiving someone doesn’t mean
you have to allow that person to hurt you again. Instead,
forgiveness is about releasing yourself of the anger that's
holding you back and keeping you bound to that person.
• Forgiving another person frees you to put your energy into
more positive things rather than ruminating on past hurts
and offenses. If the person who wounded you is still a
threat to your overall well-being, it also may help to erect
some boundaries to safeguard yourself from further
unnecessary pain.
 Fostering Relationships
• Studies show that loneliness takes a serious toll on
your emotional and physical health.
• Just being around people, however, isn’t the
solution. Instead, it’s important to form deep
connections with other people.
• Strong social support also is important to staying
psychologically healthy. If you lack a support system,
take steps to meet more people. Join community
activities, get acquainted with your neighbors, or
reach out to old friends.
• Connecting with others. Humans are social creatures, and
it's important to have strong, healthy relationships with
others.
• Having good social support may help protect you against
the harms of stress. It is also good to have different types
of connections.
• Besides connecting with family and friends, you could find
ways to get involved with your community or
neighborhood. For example, you could volunteer for a
local organization or join a group that is focused on a
hobby you enjoy.
Taking care of your physical health
• Since your physical and mental health are connected. Some ways to take care
of your physical health include
• Being physically active. Exercise can reduce feelings of stress
and depression and improve your mood.
• Getting enough sleep. Sleep affects your mood. If you don't get a good sleep,
you may become more easily annoyed and angry. Over the long term, a lack of
quality sleep can make you more likely to become depressed. So it's important
to make sure that you have a regular sleep schedule and get enough quality
sleep every night.
• Healthy eating Good nutrition will help you feel better physically but could also
improve your mood and decrease anxiety and stress. Also, not having enough
of certain nutrients may contribute to some mental illnesses. For example,
there may be a link between low levels of vitamin B12 and depression. Eating a
well-balanced diet can help you to get enough of the nutrients you need.
 Meditation
• It is a mind and body practice where you learn to focus your
attention and awareness. There are many types, including
mindfulness meditation and transcendental meditation.
Meditation usually involves A quiet location with as few
distractions as possible
• A specific, comfortable posture. This could be sitting, lying down,
walking, or another position.
• A focus of attention, such as a specially chosen word or set of
words, an object, or your breathing
• An open attitude, where you try to let distractions come and go
naturally without judging them
• The aim of meditation is reaching thoughtless mind.
 Relaxation techniques
• Relaxation techniques are practices you do to produce your body's
natural relaxation response. This slows down your breathing, lowers
your blood pressure, and reduces muscle tension and stress. Types of
relaxation techniques include
• Progressive relaxation, where you tighten and relax different muscle groups,
sometimes while using mental imagery or breathing exercises
• Guided imagery, where you learn to focus on positive images in your mind, to
help you feel more relaxed and focused
• Biofeedback, where you use electronic devices to learn to control certain
body functions, such as breathing, heart rate, and muscle tension
• Self-hypnosis, where the goal is to get yourself into a relaxed, trance-like state
when you hear a certain suggestion or see a specific cue
• Deep breathing exercises, which involve focusing on taking slow, deep, even
breaths.