At the end of a long and tiring day, it’s tempting to just plop down on the bed and sleep off the stress. But research has shown that doing so has the adverse effect of keeping you up at night because you did not give your body and brain the time to detach from work mode.
Instead of trying to go straight to sleep, do some fun and relaxing activities first to clear out the stressful and negative emotions that stayed with you throughout the day. Once you have sufficiently decompressed, you will sleep better and wake up the following day more refreshed and prepared for the challenges ahead.
Here are some suggestions for unwinding:
Take a warm bath
A warm bath is perfect for relaxing because it activates the body’s parasympathetic nervous system (responsible for the rest-and-digest response that occurs in our body when we’re at rest) and it relaxes the muscles. Make sure that you give yourself enough time to truly enjoy the bath. A rushed shower will not help you feel very relaxed.
Use aromatherapy
Aromatherapy uses aromatic essential oils medicinally to improve the health of the body, mind, and spirit. Oils like lavender and lemon in particularly are used to improve sleep. If you are hesitant about lighting scented candles, purchase a diffuser instead and plug it in your bedroom or bathroom.
Listen to music
Music is a powerful stress management tool – it has been proven to help slow heart rate, decrease stress hormones, and lower blood pressure. Singing along to your favorite songs can also take your mind off your worries. So listen to your favorite playlist or CD while you get ready for bed.
Drink tea
Tea contains L-theanine, an amino acid that reduces mental and physical stress and keeps us calm. If you have the time, brew a pot from loose tea leaves rather than simply dunking a tea bag in a cup.
Meditate
Science has shown that controlled breathing can help manage stress. Find a quiet spot where you can sit properly, then take slow, deep, measured breaths that swell your abdomen rather than your rib cage. Stay this way for five to 10 minutes. You can even use meditation apps like Headspace or Calm to guide you.
Indulge in some comfort food
If you have three or more hours to spare before bedtime, have a proper dinner. Avoid caffeine or sugary foods though, because these can mess with your sleep. Instead, fill your plate with whole grain carbohydrates, leafy vegetables, fatty fish, and fruits.
Ignore your phone
Responding to messages and repeatedly checking social media can amount to a serious energy drain and increase in stress, so switch your phone to silent mode as soon as you get home, and put it someplace where you cannot readily see it so that you won’t be tempted to take a peek when temptation strikes.
Laugh
Laughter is the best medicine for stress. It relaxes the whole body, triggers the release of endorphins, and reduces stress hormones. Watch a few episodes of your favorite sitcoms, goof around with pets or children, or go to karaoke bar with friends.
Always take time to relax after a long day at work. Simple things like taking a warm bath or eating a warm dinner with friends can rejuvenate your mind and body and get you ready for a brand new day tomorrow.
Mindfulness is defined by the dictionary as a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations without judgement.
In today’s fast-paced world, getting many things done in the shortest time possible is seen as a benchmark of success. Slowing down and staying focused on the present is seen as unproductive and a waste of time. But practicing mindfulness has been scientifically proven to have benefits. These include:
Improved overall well-being: Being mindful makes it easier to savor the pleasures in life as they occur, it helps you become fully engaged in activities, and creates a greater capacity to deal with challenging events. By focusing on the here and now, many people who practice mindfulness find that they are less likely to get caught up in worries about the future or regrets over the past, are less preoccupied with concerns about success and self-esteem, and are able to form deeper connections with others.
Improved physical health. Mindfulness can help relieve stress, treat heart disease, lower blood pressure, reduce chronic pain, improve sleep, and alleviate digestive difficulties.
Improved mental health. Psychotherapists have turned to mindfulness meditation as an important element in the treatment of a number of problems, including: depression, substance abuse, eating disorders, couples’ conflicts, anxiety disorders, and obsessive-compulsive disorder.
How to practice mindfulness
Mindfulness is not about sitting cross-legged and meditating for hours; rather, it’s making a deliberate attempt to focus on your present thoughts, feelings, and activities. This means you can practice mindful living in your everyday activities. Here are 7 ways:
Mindful eating
Mindless eating occurs when you simply go through the motions of putting food in your mouth and your thoughts are somewhere else – i.e. on the tv show in front of you, on the newsfeeds of your social media accounts, or on the difficult emotions that you are trying to comfort through food. When you eat without focus, it can contribute to physical problems like overeating and consuming too much salt or sugar.
Mindful eating is simply pay attention to what you are eating. Really see what is on your plate, so that you can check if you are eating a balanced meal. Junk foods should be taken in moderation, if not kept to a minimum. Don’t gobble everything in one go; chew the food slowly to make it easier for your stomach to digest it. Savor the tastes. Notice when you are getting full so that you can stop. When you become more intentional about what you’re eating, you’ll be better equipped to focus on fueling your body with the nutrition it needs.
Mindful listening.
When someone is talking to you, give him your full attention. Look at him in the eye instead of doing work, chores, or scrolling through your phone. Accord your companion the respect that you would also like to receive.
Mindful communication.
When you talk to someone, think before responding, especially if the subject is contentious. Don’t interrupt — wait until they finish talking before responding.
Do not lash out in anger, as it can make the situation worse. Pay attention to how you are feeling, then see if you can give your opinions calmly and rationally.
Engage in day-to-day activities mindfully.
Do you ever have trouble recalling whether you’ve brushed your teeth already before going to bed? Or do you sometimes forget why you walked into a certain room? Those are signs that you have a lot of things going on in your mind and you aren’t being mindful. The best way to focus on the present is to tune in to the physical sensations of the activity at hand, becoming fully aware of everything you do, and not thinking about anything else.
So if you are brushing your teeth, savor the feel of the warm water in your mouth, of the bristles going around your teeth, or of the minty fresh flavor of the toothpaste. If you are about to go into a room to get something, think about what the object looks like and how it will feel to grasp it in your hands. Don’t think about doing other things if you have not yet completed the task that you originally set out to do.
Take pauses throughout the day
If you are having a busy day and are moving from one task to the next, it can be difficult to stay mindful. When this happens, try taking mini-breaks throughout the day to practice a few basic mindfulness exercises, like:
Focusing on your breath – inhale deeply through your nose, then exhale through the nose as well. The length of your inhales and exhales should be the same. Count your breaths; continue breathing in and out in an even manner until you reach one hundred.
Gentle stretches – chair yoga can be done without having to leave your desk, and it only takes 15 minutes
Progressive muscle relaxation — work on tensing and relaxing your muscles, one muscle group at a time. With practice, you’ll learn to recognize when you’re tensing up certain parts of your body.
Do one thing at a time
Many people equate multi-tasking with being productive, but the truth is when your brain is madly shifting from one activity to the next, it is losing attention and not retaining as much information as it should – so it ends up being very unproductive! The next time you are tempted to do more than one thing at the same time, bring your focus to the task that is more important. Put your phone on silent mode or log out of your social media accounts so that you will not be tempted to check every notification that pops up; set a timer for the amount of time you need to work, and it is only when time is up that you can move on to doing something else.
Accepting yourself
Lastly, the best way to stay focused on the present is to focus on yourself. This means perceiving your experience and simply acknowledging it rather than judging it as good or bad. For example, when you feel pain, whether it’s physical, (such as a painful shoulder) or mental (like depression or anxiety) don’t wallow in despair or blame yourself or others. Simply acknowledge what happened, learn what mistakes were made so you don’t repeat it in the future, then focus on things in the present that can make you happy.
Mindfulness is a “practice” because no one will get it when they first start, and no one can claim that they are living mindfully 100% of the time. It is human nature for the mind to wander and be distracted. But just keep trying and be patient; the goal is not to live mindfully all the time, but to do so more often than not. When you begin to focus on the present, you can start enjoying benefits like decreased stress, improved relationships (with others and with yourself), and greater overall happiness.
Inhale fully, exhale completely. And other things you can do when you feel overwhelmed with negative emotions.
Problems are part and parcel of our everyday lives, and no matter how much we avoid them there will always be instances when these problems will lead to negative emotions like stress, grief, anger, jealousy, sadness, etc. While it is perfectly normal to feel bad (in the right context), long lasting bouts of negative emotions are not healthy. So what should you do when the bad feelings start to become overwhelming? Here are some coping strategies that you can do:
Acknowledge your feelings
Never ignore your emotions – pretending that everything is all right will not make the problems go away, and at some point all the bad feelings will negatively impact your physical and mental health.
Identify the triggers
Instead, of dwelling on the emotions themselves, think about what is causing them; negative emotions are your body’s way of telling you that something in your life is not working, so feeling angry or frustrated is a signal that something needs to change.
Change what you can
Once you know what is triggering the negative emotions, start finding ways to change or manage them so that you will not feel bad as frequently. Examples include reducing stress at work, cutting ties with people whom you find toxic, or seeking therapy to help with relationship issues.
Find healthy outlets
If you really cannot avoid the stressors in your life, look for ways to “release” the negative emotions so they don’t stay “stuck” inside you. Exercising is a good way to get more happy hormones into your body, while meditation will help you stay grounded and not get carried away by your emotions. Making time for fun and laughter is also a good way to relieve stress and change your perspective about matters.
Negative emotions are a part of life and make us human. Instead of pushing them aside, we should acknowledge them and try to understand what they are telling us, because it is only then that we can take steps to living happier and healthier lives.
You are not alone. Be inspired by the personal stories of these public figures and #BreakTheStigma
Even though the understanding of mental health and its impacts have increased over the years, harmful stereotypes about mental health conditions still abound and deter people from seeking help when needed. Thankfully, more and more famous people are beginning to open up about their struggles with depression, anxiety, postpartum depression, eating disorders, addiction, and other mental health concerns. In doing so, they are helping to break down the stigma, encourage discussions, and inspire others to seek treatment.
Below are some celebrities who have publicly shared their mental health difficulties in the media:
Prince Harry
Prince Harry was 12 years old when his mother died, but it was only much later when he was 28 years old that he decided to seek professional help to address his grief. He revealed in a 2017 interview that in those two decades, he shut down all his emotions, felt very close to a complete breakdown, and experienced anxiety during royal engagements.
“I can safely say that losing my mum at the age of 12, and therefore shutting down all of my emotions for the last 20 years, has had a quite serious effect on not only my personal life but my work as well,” he admitted. “I thought that thinking of her was only going to make me sad and not going to bring her back. So from an emotional side, I was, like, ‘Right, don’t ever let your emotions be part of anything.’”
In 2016, he started the Heads Together charity with his brother Prince William and sister-in-law Kate Middleton. Heads Together combines a campaign to tackle stigma and change the conversation on mental health with fundraising for a series of innovative new mental health services.
“The experience that I have is that once you start talking about it, you suddenly realize that actually, you’re part of quite a big club.”
Dwayne “The Rock” Johnson
The Rock is one of the busiest, richest, and most recognizable actors in the world, but his private life is also full of struggles and low points. In a 2014 interview, he reveals that he has experienced three bouts of major depression in his life – the first was when his promising football career was cut short due to injuries; the second was when he broke up with a long-time girlfriend, and the third occurred when he got divorced from this first wife.
“I found that, with depression, one of the most important things you could realize is that you’re not alone. You’re not the first to go through it; you’re not going to be the last to go through it … I wish I had someone at that time who could just pull me aside and [say], ‘Hey, it’s gonna be OK. It’ll be OK… Hold on to that fundamental quality of faith. Have faith that on the other side of your pain is something good.”
Demi Lovato
The singer is an outspoken advocate for mental health awareness. In 2017, she produced “Beyond Silence”, a documentary that showcases the lives of three people who live with anxiety and depression, bipolar disorder, and schizophrenia (respectively). In the same year, she released “Simply Complicated” on YouTube, which chronicled her life and career, including her struggles with addiction, bipolar disorder, and bulimia, and her time spent in rehab.
“It’s very important we create conversations, we take away the stigma, and that we stand up for ourselves if we’re dealing with the symptoms of a mental illness,” Lovato said. “It is possible to live well and thrive with a mental illness.”
Chris Evans
He may look strong and confident as Captain America, but in real life Chris is an intensely private person who experiences social anxiety during red carpet appearances, comparing them to “walking on hot coals.” In addition, he also suffers from what he calls a “noisy brain” which makes him second-guess everything and “turn casual conversations into whirlpools of self-doubt.” He has tried calming his mind through meditation, Buddhism, and by reading the books of spiritualist Eckhart Tolle.
“I’ve gotten better,” Evans says. But he still struggles sometimes with overanalyzing things, with letting his self-consciousness take over, with not just being present in the moment.
Ryan Reynolds
In a 2018 interview, the 41-year-old actor shared that he has suffered from anxiety since his 20s. He turned to partying, and even self-medicating, to feel better but says he stopped taking drugs when several friends died from overdoses.
Red carpet appearances would give him stomachaches, and he had so much anxiety over taking on the role of Deadpool (he was worried about letting fans down) that it began to affect his sleep. He credits his wife, actress Blake Lively, as well as meditation apps like Headspace for calming his nerves.
“I have three older brothers,” he said. “Our father was tough. He wasn’t easy on anyone. And he wasn’t easy on himself. I think the anxiety might have started there, trying to find ways to control others by trying to control myself. At the time, I never recognized that. I was just a twitchy kid.”
Lady Gaga
The singer was sexually assaulted when she was 19 years old, and developed Post Traumatic Stress Disorder as a result of not being able to fully process the traumatic event. “I did not have anyone help me, I did not have a therapist, I did not have a psychiatrist, I did not have a doctor help me through it,” she said. “I all of a sudden became a star and was traveling the world going from hotel room to garage to limo to stage, and I never dealt with it.” When she began to experience intense chronic body pain, she went to see a doctor and found out that the pain may have been triggered by the trauma and psychological stress of her rape.
Today, Lady Gaga is a staunch advocate for mental health issues, as well as LGBT rights. In 2011, she and her mother founded the Born This Way Foundation as a means of prioritizing the mental health and wellness of young people by working to promote kindness and open and honest conversations about mental health, validating the emotions of young people, and eradicating the stigma around mental health.
“Medicine really helped me. A lot of people are afraid of medicine for their brains to help them. I really want to erase the stigma around this,” she said.
Sophie Turner
The actress became a household name when she starred in Game of Thrones at the age of 13, but the fame took its toll on her mental health. Scathing comments left on social media about her weight and appearance left her with body image issues and depression for years. Thanks to therapy and the support of her husband, Sophie is now better but admits to still having mental health issues from time to time.
“I had no motivation to do anything or go out. Even with my best friends; I wouldn’t want to see them; I wouldn’t want to go out and eat with them.”
MINDNATION IS HERE
Need a friend to speak to? MindNation psychologists are available 24/7 for teletherapy sessions. Book a session now thru bit.ly/mn-chat.
With just a few simple actions you can help build stronger connections, foster a culture of honesty and openness, and make a real difference to the emotional well-being of your colleagues.
Empathy, or the ability to understand other people’s emotions, is an important skill in the workplace. When you can see things from someone else’s perspective, it becomes easier to resolve conflicts, improve productivity, and improve relationships with co-workers, clients, and customers.
Here are some ways you can practice empathy at work:
Don’t just listen, pay attention to non-verbal cues as well. When someone is talking, use your eyes and ears to understand the message. Pay attention to their tone and body language. Observe how they are saying things – not just what they are saying.
Keep an open mind. One of the first steps to developing empathy is to let go of your own assumptions/beliefs and consider the other person’s perspectives. Listen respectfully and try to see where they are coming from. Don’t debate right away; instead, invite the person to describe their situation more and ask them for their suggestions on how the issue can be resolved.
Be curious about other people’s lives and interests. Don’t just put yourself in another person’s shoes – instead, reach out and try on as many shoes as you can. As you broaden your knowledge, you will come to understand that just because someone else’s life is different from yours does not mean they are lesser than you.
Take care of your own mental health. If you cannot manage your own emotions and are constantly stressed or on edge, it will be difficult for you to understand what others are going through.
Display compassion. When someone is in trouble or confused, lend a hand. When a colleague is sad, offer a shoulder to cry on. And when someone is worried, give your full attention and listen without judgement. All these things are examples of showing empathy.
Show gratitude. When we are more thankful to each other, we also become kinder and more tolerant individuals. Showing gratitude can be as simple as gifting your coworkers with snacks or praising them publicly for a job well done.
Practice these skills often to develop your empathy. When you take an interest in what others think, feel, and experience, you’ll develop a reputation for being caring, trustworthy and approachable — and be a great asset to your team and your organization.
Children start to become aware of or may even experience negative behaviors like bullying, racism, and derogatory languages during their teen years (ages 13-19). Empathy can help them navigate these ethical challenges and make them become helpful, caring, and respectful members of the community.
Here are some ways you can help your teenager be more mindful of feelings, whether their own or those of others.
Be sure that your teen knows that you value empathy among all others. Do not focus solely on his academic or extracurricular achievements; give him praise if he displays empathy towards someone else (i.e. defends a peer against bullying)
Start conversations about forms of discrimination and stigmas. Don’t think that your 13-year-old is too young to understand concepts like “Islamaphobia” or “sexism;” if he is watching tv or films, you can already talk to him about how people are depicted based on their gender, race, religion, etc. Remember thatthe only way to disrupt stereotypes is to actively talk about them
Model caring for others. If you talk a lot about empathy but don’t demonstrate it, your teen will notice. So back up your words by showing up to advocate with others and respond to community needs.
Help your teen understand that the world doesn’t revolve around him. Helping around the house, doing chores, volunteering time, and practicing gratitude are all simple ways to reinforce this.
Empathize with your child. When your teen comes to you with a problem, the first instinct is to either brush it off (“That’s not hard, what are you complaining about?”) or rush to fix it by yourself. Instead of doing these, tune in to your child’s emotional needs first. Say “That sounds hard. Tell me more about it,” then guide your child in coming up with solutions to the problem.
Cultivate a diverse community and group of friends. Young people who form friendships and relationships with people across race, ability, sexual orientation, ethnicity and other identities, naturally consider their perspectives more often.
Set high ethical standards. Examples of these include taking responsibility for commitments, making courageous decisions even when they are hard, and being kind and caring in the face of hatred.
Give your teen time. Sometimes young people don’t appear to be empathetic because they are in fact, too overwhelmed by feelings, so they hide this by acting aloof or cold. Instead of insisting on a heart-to-heart talk right away, give your teen time and space to process his emotions, then discuss them once he is ready.
Induce empathy. Actively ask your teen to take someone else’s perspective or to name how an action might make someone else feel.
Stories matter. The types of books your teen reads can affect how they relate to others. Literary fiction(defined as a category of fiction that explores any facet of the human condition, and may involve social commentary) in particular has been proven by research to improves a reader’s capacity to understand what others are thinking and feeling. The characters in literary fiction disrupt reader expectations, undermining prejudices and stereotypes. They support and teach values about social behavior, such as the importance of understanding those who are different from ourselves. Examples of literary fiction that your teen can read include “Catcher in the Rye” by JD Salinger, “The Adventures of Huckleberry Finn” by Mark Twain, “The Lord of the Rings” trilogy by JRR Tolkien, and “To Kill a Mockingbird” by Harper Lee.
As your teen develops empathy, don’t forget to acknowledge it. Point it out to them and thank them in the moment. Reward their attempts with words of encouragement. Doing the right thing by other people feels good and will give your child a sense of positive self-esteem that will go a long way to influencing his behavior.
Finding ways to promote healthy emotional development during this time period matters, especially since adolescence is important in shaping mental health into adulthood.
We’ve learned in past articles that empathy is an important life skill that everyone should possess. The earlier that children practice empathetic habits the more likely they will continue to do it as they grow older.
By the time children reach the age of 5, they begin to outgrow the “me” mentality of their toddler years and become more attuned to things happening outside their own bubble. Once they reach the formative ages of 7 to 12 and spend more time at school than at home, they will interact more with peers and learn empathetic concepts like sharing and cooperating. Working together in the classroom will make them realize that people have different feelings than they do and that their actions can affect how others feel.
Here are ways you can cultivate your child’s empathy even more:
When talking about feelings, talk about the physical manifestations as well. Teach kids to link their own physical manifestations to specific experiences, so that they will develop a sense of what other people might feel in similar circumstances. For instance, if your child sees someone who is scared, you might ask her, “Remember that time when you saw the big, barking dog? How did that feel in your body?” By recalling her pounding heart and sweaty palms, she’ll instantly know what someone means when he says he’s afraid.
Put him/her in someone else’s shoes. If she’s going through a hard time with a friend or even a sibling, try role-playing the situation and have her look at it from both points of view. If a younger sibling refuses to share his toys, she might come to realize that if he is allowed to enjoy his toy a few minutes longer, he might be more inclined to let others have a turn. It does not necessarily mean that he is acting selfishly, rather she just needs to be more patient. On other hand, her own feelings of frustration and disappointment will teach her how hurtful rejection can be – and help her to be kinder the next time she does not want to share something herself.
Help children understand that the world doesn’t revolve around them. It’s vital for children to learn that sometimes, concern for others should trump their own happiness. For example, they should do household chores even if they would rather watch tv, they should be polite even if they are in a bad mood, and they should not interrupt if their parents are talking to other people.
Prioritize caring in your children’s lives. For example, when you ask your child about her day in school, don’t just ask if she listened to the teacher or did well in her written works. Ask her if she also showed care and helpfulness to classmates or other adults.
Continue to demonstrate empathy for others, especially those different from you. Be a good role model. Reflect on how you treat the waiter at the restaurant or the salespeople at the mall. In addition, consider regularly engaging in community service or model other ways of contributing to a community. Even better, do this with your child. Express interest in those from various backgrounds facing many different types of challenges.
The good news is you don’t have to be a professional to teach your child to be mindful and compassionate of other people’s emotions. By simply engaging with your child and practicing what you preach, you can easily pass on the lessons of empathy.
Empathy is the ability to imagine how someone else is feeling in a particular situation and respond with compassion. It is a complex skill to develop in small children because they are still at an age when their needs are being met on-demand and they aren’t fully in control of their own emotions yet, let alone recognize what others may be feeling. However, empathy is also an essential life skill to learn because research has shown that it can build healthy and happy relationships with family and friends, as well as do well in school.
When a child is able to empathize, it means he or she can:
Understand that he/she is a separate individual, his/her own person
Understand that others can have different thoughts and feelings than he/she has
Recognize the common feelings that most people experience – happiness, surprise, anger, sadness, etc.
Look at a particular situation (i.e. watching a classmate tearfully say good-bye to his/her parent at play school) and imagine how he/she himself might feel in that moment
Imagine what response might be appropriate or comforting in the above situation – i.e. offer his/her friend a toy to comfort him/her
Here are some things parents can do to teach empathy to their toddler:
Show your child empathy. A common mistake parents make is to shush their child whenever he/she is crying – “Don’t be a crybaby, you have to be brave, you’re being embarrassing, etc.” Doing this teaches your child that feelings do not matter. Instead of brushing his emotions aside, ask him/her what is making him afraid or upset, acknowledge what he/she said, and find ways to resolve what is making him/her upset. “Are you afraid of the dog? I know his loud barks can be scary, but don’t worry, he is tied up so he cannot hurt you. Here, let me hold your hand as we pass by.”
Talk about other people’s feelings. In the same vein, when we see other toddlers crying or acting up, our first instinct is to hustle our own child away from the hubbub. But doing so teaches him/her that we should ignore other people’s unpleasant feelings. Instead of avoiding the situation, try discussing what happened – “How do you think he/she’s feeling?” and “Why is he/she feeling that way?” are questions that three-year-olds can easily understand and answer. Research has shown that when families routinely do this, kids can learn a lot about other people’s perspectives and how their minds function.
If your child personally knows the peer in distress (i.e. a family member or a classmate in play school), encourage him to personally reach out and find ways to offer comfort.
Be a role model. When your child sees you consistently acting kindly and respectfully to others (i.e. opening doors for strangers, carrying the things of older people, helping during times of crisis), they will emulate these habits as they grow older.
Use chores to teach them to be mindful and considerate of others. Toddlers can already be taught to pack away their toys, water the plants, and even set the table. Not only do these actions teach them about helpfulness, it also reinforces respect for others.
Be patient. Developing empathy takes time. There are teenagers (and even some adults) who lack empathetic skills, so don’t expect too much from your toddler. Especially between the ages of 0-3, it is perfectly normal for them to focus solely on themselves and their emotions, so the most you can do for now is to introduce the concept in their everyday lives so that it eventually becomes a habit.
Empathy is one of the most important aspects of creating harmonious relationships, reducing stress, and enhancing emotional awareness.
Empathy is the ability to emotionally understand what other people feel, see things from their perspective, and imagine yourself in their place. It is putting yourself in someone else’s position and feeling what they must be feeling.
Empathy vs. sympathy
Empathy is often interchanged with sympathy, but while the two are related, they do not mean the same thing.
Sympathy is a shared feeling, usually of sorrow, pity, or compassion for another person. You show concern for another person when you feel sympathy for them.
For example, when someone experiences the death of a loved one, you feel sympathy towards that person. You may feel sad for them, but if you have not experienced a death in your own family, you might not have empathy for their situation.
On the other hand, empathy is stronger and deeper than sympathy. It is the ability to put yourself in the place of another and understand their feelings by identifying with them.
Why empathy is important
Without empathy, people will go about life without considering how other people feel or what they may be thinking. It becomes easy to make assumptions and jump to conclusions about others, and this often leads to misunderstandings, miscommunication, divisiveness, conflict, and fractured relationships.
Empathy encourages us to work out our differences more productively and maintain harmonious ties with people who may think and act differently from us, thereby reducing stress.
Empathizing with others also helps us regulate our own emotions. Emotional regulation is important because it allows us to manage what we are feeling, even in situations that are very upsetting, without becoming overwhelmed.
Lastly, empathy promotes helping behaviors. Not only are we more likely to engage in helpful behaviors when we feel empathy for other people, but other people are also more likely to help us when they experience empathy.
Tips for Practicing Empathy
If you would like to build your empathy skills, there are a few things that you can do:
Pay attention. Listen to people without interrupting. Pay attention to non-verbal cues like body language, as these can reveal what a person is really feeling.
Be curious. Instead of attacking someone for having a belief that is different from yours, engage in a calm, rational discussion and ask questions to find out why they think the way they do. More often than not, the answer lies in their life experience, which, while different from yours, is not wrong. Then examine your own biases and find out why you think differently from them.
Imagine yourself in another person’s shoes. Get out of your usual environment. Travel to new places or new environments, and mingle with the locals. Doing this will give you a new perspective of the world, and a better appreciation for others.
Be open to feedback. This is especially true in the workplace; don’t be afraid to receive constructive criticism from others. Humility is an important part of being an empathetic individual.
If you’re up for a challenge, try this: have a conversation with a stranger every week. It can be the security guard at your office building or the owner of the food stall where you get your lunch on weekdays. Doing this expands your worldview and improves your ability to empathize.
When we become sincere in developing understanding of others, we improve relationships and promote harmony in the community.
Music therapy has proven to have great benefits for several mental health conditions, including depression, trauma, and schizophrenia. Music is a good medium for processing emotions, trauma, and grief — and can also be used as a calming tool for anxiety or dysregulation.
A method called lyric analysis is one of the most commonly used music therapy interventions with those struggling with mental health. It is a less intimidating approach involving deeply understanding and analyzing lyrics to better process and describe emotions that are otherwise hard to explain. Uplifting music is also used to motivate listeners to apply its positive message to their obstacles in life! Here are some throwback songs you can try analyzing to lighten your spirits if you’re feeling down:
1. “Unwell” by Matchbox Twenty
Memorable lines: “I’m not crazy, I’m just a little unwell… I’m just a little impaired”
Why you should listen:There’s no reason to feel that no one will ever understand what you are going through. The lyrics perfectly describe what anyone with a mental illness is going through, so if you need something to make you feel less alone, this song is it.
Memorable lines: “And it’s hard to dance with a devil on your back; so shake him off!”
Why you should listen: Many people with mental illness hide their issues because they feel they have conform to societal norms or avoid stigma. But bottling up your feelings can lead to worse consequences in the future. Instead, try to find healthy outlets to express yourself.
Memorable lines: “There will be an answer, let it be!”
Why you should listen: Life goes on and that change is a part of that life. So when everything seems hopeless, remember that nothing lasts forever. Instead of worrying over the future, just focus on what you can be grateful for today.
Memorable lines: You shoot me down but I won’t fall, I am titanium”
Why you should listen: When the going gets tough, it’s your mental strength that will get you through it. Cultivate habits that build positivity and resiliency so you can manage difficult situations better.
Memorable lines: “I’m stuck in the dark but you’re my flashlight / You’re getting me, getting me through the night”
Why you should listen: No one can battle a mental illness alone. Do not be afraid to ask for help, surround yourself with supportive people, and avoid those who only add toxicity to your life.
Memorable lines: “When you cannot find the version of yourself you seek / You should dig deep / I’ma sew these wounds myself”
Why you should listen: Wounds is a great song for people fighting depression. In the song, we hear questions why we doesn’t feel “whole”, but it’s also talks about acceptance and learning to heal.
Memorable lines: “Cause baby you’re a firework / Come on show ’em what you’re worth / Make ’em go “Oh, oh, oh!” / As you shoot across the sky-y-y”
Why you should listen: You can be an inspiration to others, even if you are struggling with mental illness. By sharing your story, you can encourage others to open up about their own issues and in the process seek support or treatment, thereby easing the loneliness and despair that they are most likely feeling.
Listening to music has been proven to help regulate emotions, improve mood, and create happiness and relaxation in everyday life. Do yourself a favor and plug on the earphones a few hours a day. Your mind will thank you for it!
MindNation Blog 