Understanding Emotional Health

Key Concepts and Practices for Women 50+

As an empowerment strategist, I often meet women who feel like their emotional health took a backseat somewhere around their 50th birthday—or maybe even before that! Between juggling family, work, and let's not forget those sneaky life changes like hello, menopause, it's easy to feel like your emotional well-being is on a rollercoaster. But guess what? You can regain control!

Let's talk about some key concepts of emotional health and a few practical (and slightly humorous) tips on how to nurture it.

1. Self-Awareness: The Foundation of Emotional Health

Self-awareness is like knowing when your car’s check engine light is on. It’s that gut feeling that something’s off—or maybe it’s the third time you’ve lost your keys today. Either way, it’s important to know what’s going on with you emotionally. How do you feel today? Are you running on empty?

Tip: Try the "3 A’s" — Ask, Acknowledge, and Adjust. Ask yourself how you’re feeling, acknowledge the answer without judgment (yes, even when it's "I'm annoyed by everyone"), and adjust your day to honor your emotional state. Sometimes that means saying “no” to plans that don’t serve you or taking a 10-minute "I’m not hiding from my responsibilities, I’m just recharging" break.

2. Emotional Regulation: Mastering the Rollercoaster

Emotions are like waves—they come and go, and trying to stop them is like trying to stop the ocean with a broom. Emotional regulation isn’t about eliminating feelings; it’s about learning how to ride the wave instead of getting knocked over by it.

Tip: Picture your emotions like a toddler throwing a tantrum. Sometimes you just need to breathe, count to 10, and wait it out. Try deep breathing exercises, stretching, or even laughing at the absurdity of a situation to bring your nervous system back into balance.

3. Healthy Boundaries: No is a Complete Sentence

One of the best gifts you can give yourself after 50 is the power of saying “no” without a 20-minute explanation. Emotional health flourishes when you stop overcommitting and start protecting your energy. It's not selfish—it's self-preservation.

Tip: Practice saying "no" in the mirror if you need to. Try, “No, I can’t bake 200 cupcakes for the fundraiser," or “No, I won’t babysit your ferret while you’re in Bali.” Bonus tip: Add humor to soften the blow—“I’m currently in a committed relationship with my couch.”

4. Self-Compassion: Be Your Own Best Friend

You’ve probably heard the saying, “Treat yourself the way you treat your best friend.” If your friend was upset, would you tell her to just get over it? Of course not! So why do we talk to ourselves that way?

Tip: When you catch yourself being overly critical, flip the script. Instead of saying, “I can’t believe I forgot that appointment,” try, “I’ve got a lot on my plate, and it’s okay to forget sometimes.” A little kindness to yourself goes a long way in strengthening your emotional well-being.

5. Connection: Share the Journey

Emotional health isn’t something you manage alone—it thrives on connection. Whether it’s a chat with a friend, joining a women’s group (hello, Steel Sisters!), or even venting to your dog (because they never interrupt!), sharing your thoughts helps to lighten the load.

Tip: Schedule a weekly “laugh and wine” night with a friend or a group, where you can chat about everything from kids to careers to what on Earth is happening to your knees. You’ll feel emotionally lighter afterward—promise.

6. Mindfulness: Staying in the Present Moment

We’ve all had those days where we spiral into thoughts about the past or worry about the future. Emotional health means learning to bring your focus back to the now. Trust me, the present is the only thing you can control anyway!

Tip: If you’re feeling overwhelmed, take a moment to ground yourself. Look around and name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. By the time you get to "taste," you’ll have forgotten why you were stressed!

7. Journaling: A Personal Path to Clarity

Journaling is like having a heart-to-heart with yourself on paper. It’s a powerful way to process emotions, clear mental clutter, and gain perspective. Plus, there’s something cathartic about writing down what’s bugging you (or what you’re celebrating!) and letting it all out without judgment.

Tip: Start simple—set aside 10 minutes each morning or evening to write down whatever comes to mind. There’s no wrong way to do it. You can jot down your thoughts, make lists of things you’re grateful for, or even doodle if words aren’t flowing. Over time, journaling helps you recognize patterns in your emotions, and it can be incredibly healing to look back and see how far you’ve come.

8. Gratitude: It’s the Little Things

It’s so easy to focus on what’s going wrong, especially when we’re over 50 and have plenty of experience dealing with life’s curveballs. But practicing gratitude can shift your emotional landscape like magic.

Tip: Each night before bed, jot down three things you’re grateful for. They can be as simple as “Had my favorite tea today” or “Found my glasses before I panicked.” This simple practice rewires your brain to focus on the positive.

Emotional health is a lifelong journey, and it starts with small, intentional steps. If you're ready to take charge of your emotional well-being, I invite you to join my upcoming Transformative Self-Care & Empowerment Workshop. Together, we’ll dive deeper into these concepts and practices, share experiences, and empower each other to live with purpose and joy.

 If you would prefer to work privately with me, I offer a free 30 minute discovery call to see if we are a good fit. I will explain what is coaching and how I can help. Don’t forget that now is your time. Time to take care of you. Time to work towards your “BECOMING”.

Let’s make emotional health your new superpower! Because, let’s face it, you’ve already survived decades of life’s curveballs—you deserve to feel emotionally strong , empowered and fulfilled every single day.

Tel: 054 4544 825

Website: www.michellefreedmancoaching.com

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