What is Emotional Wellness?
Emotional wellness refers to a person’s ability to understand and manage their emotions in a healthy and balanced way. It’s about recognizing emotions, accepting them, and finding constructive ways to respond to challenging situations.
Emotional wellness is also about cultivating resilience (link to resilience post), so we can bounce back from setbacks and adapt to changing situations.
When a person is emotionally well, they are able to:
- Cope with stress without feeling overwhelmed
- Build positive relationships by expressing needs and listening to others
- Handle challenges with a sense of perspective and inner strength
- Understand and regulate emotional responses
- Feel connected to themselves and others
What Emotional Wellness Feels Like
Self-Awareness: Understanding and reflecting on feelings calmly
Emotional regulation: Ability to manage reactions to stressful situations
Positive relationships: Maintain healthy connections and boundaries with others
Resilience: Bounce back from difficult situations and grow from challenges
Optimism and gratitude: Focus on small moments of joy, believing in one’s own ability to rebound
Emotional Red Flags
These signs can alert you to your, or your child’s, need for additional therapeutic support:
- Lingering sadness
- Overwhelming worry that impedes sleep or ability to focus
- Mood swings
- Social anxiety
- Drastic changes in self care
- Increased need to check out or use unhealthy coping strategies
- Impulsive behavior
- Extreme perfectionism
If these signs are persistent or intensifying, reach out to your CFS, your child’s therapist, or your doctor. Complementary approaches work best alongside professional support.
Complementary Therapies Available Locally
Reiki and Sound Healing
Reiki is a form of energy healing based on the idea that life force energy flows through us and affects our physical and emotional well-being. During a Reiki session, a practitioner gently places their hands on or near the body with the aim of balancing and aligning the body’s energy centers.
Sound healing is a therapeutic practice that uses sound frequencies to support mental, emotional, and physical health. Instruments such as singing bowls, tuning forks, gongs, or even the human voice are used to create vibrations that resonate with the body. Sound healing can be included in meditation, mindfulness practices, and wellness sessions to promote balance and relaxation.
Neurofeedback
Neurofeedback is a therapeutic technique that uses real-time brain activity monitoring to help individuals regulate their brain function. By observing brainwave patterns through non-invasive sensors, individuals receive feedback, often in the form of visual or auditory cues, to guide their brain toward healthier patterns. Over time, neurofeedback has been shown to enhance self-regulation, improve focus, and promote emotional balance.
Acupuncture
Acupuncture is an ancient Chinese therapy that involves inserting very thin needles into specific points on the body to balance energy. Studies show that acupuncture can reduce anxiety and promote relaxation. A 2014 study found that acupuncture was significantly more effective than a placebo in reducing preoperative anxiety. Acupuncture is covered by many health insurance policies including Partnership.
Most of the time the tiny needles are painless, and a fear of needles should not necessarily be a contraindication to trying this modality.
Animal-Assisted Therapy
Animal-assisted therapy is a goal-directed therapeutic intervention in which a trained animal becomes part of the treatment process, facilitated by a licensed health or mental health professional. Sessions are structured around specific therapeutic goals and may involve interacting with, caring for, or simply being in the presence of an animal. Research has found that animal-assisted therapy can significantly decrease psychological and behavioral symptoms, reduce feelings of loneliness and isolation, and promote emotional connection making it a meaningful option for young people whose trauma has disrupted their ability to trust and connect with others.
Equine-assisted therapy, which uses horses as the therapeutic partner, is one of the most researched forms of animal-assisted intervention for trauma. Horses are uniquely suited to this work because they are highly attuned to emotional cues and respond to a person’s internal state in real time. Case studies of children and adolescents with complex PTSD who participated in equine-assisted therapy show reductions in trauma-related symptoms and behavioral dysregulation, as well as improvements in interpersonal skills, communication, and overall social functioning.
Personal Wellness Practices To Try On Your Own
Get Out Into Nature
The natural world is one of the most accessible and well-researched tools for emotional regulation available to us. Spending time outdoors, whether walking in a redwood forest, sitting near moving water, or simply stepping outside into fresh air, has been shown to reduce cortisol levels, lower heart rate, and calm the nervous system in ways that directly support emotional wellness. For a deeper look at the science behind nature and healing, as well as a guide to outdoor spaces right here in Humboldt County, see our post on Incorporating the Healing Power of Nature Into Self-Care (link).
Herbal Teas and Aromatherapy
Several natural products have been studied for their anxiety-reducing effects. A 2016 trial found that chamomile tea or extract can reduce anxiety symptoms in people with generalized anxiety disorder, and chamomile remains one of the most widely used and well-tolerated herbal remedies for stress and restlessness. Passionflower tea has shown promise in small studies for reducing anxiety and improving sleep quality. Lemon balm, a member of the mint family, has been studied for its calming effects and is often combined with chamomile or valerian root in herbal blends marketed for stress relief. Peppermint tea, while primarily known for digestive support, can also promote relaxation and has been shown to reduce feelings of anxiety and fatigue.
Aromatherapy uses concentrated plant-based essential oils to support emotional and physical wellbeing. Oils can be inhaled directly from the bottle, diffused into a room using an essential oil diffuser, added to a warm bath, or diluted in a carrier oil such as coconut or jojoba and applied to pulse points like the wrists, temples, or the back of the neck. Lavender is the most extensively researched essential oil for anxiety, with studies suggesting it reduces anxiety both when inhaled and when ingested in forms like lavender tea or treats. Bergamot, a citrus oil, has been shown to reduce anxiety and improve mood when diffused. Frankincense and ylang ylang are also used for their grounding, calming qualities. For families, diffusing calming oils in a shared living space during transitions or stressful times of day can be a low-effort way to support a more regulated home environment.
Local Resources: Several Humboldt County businesses and educators specialize in nature-based products.
Humboldt Herbals in Old Town Eureka has operated as a full-service herbal apothecary since 1998, stocking over 500 organic and ethically wildcrafted medicinal herbs, teas, tinctures, essential oils, aromatherapy products, and flower essences. Their staff herbalists offer personalized guidance and can help you choose the right products for your specific needs.
Moonrise Herbs on the Arcata Plaza has been a community resource since 1985, offering a wide selection of tea blends, tinctures, extracts, essential oils, and natural body care products. For those interested in learning to make their own herbal preparations,
Dandelion Herbal Center in Arcata offers classes in herbalism, aromatherapy, and plant medicine that have been drawing students from across the North Coast since 1987.
Safety Considerations
Remember that people have different reactions to natural substances including rare allergic reactions. Keep this in mind when trying something new. Essential oils are highly concentrated and should be diluted before skin contact, and kept out of reach of young children. Lavender, while generally safe, may interact with sedative medications. When in doubt, consult your doctor before adding herbal supplements to your or your child’s routine.
Mindfulness Meditation
Mindfulness meditation is a technique for promoting emotional wellness and balance. A 2019 analysis found that mindfulness-based practices are effective in reducing stress, anxiety, and depression. Mindfulness is also thought to improve daily functioning and the ability to focus. There are many apps and music services, some free, that provide guided meditations and lessons in traditional meditation.
The Healing Power of Humor
Laughing reduces stress hormones, boosts the immune system, and triggers the release of endorphins (natural mood enhancers). It can improve heart health by increasing blood flow and promoting relaxation. On an emotional level, humor helps shift perspective, lightening the weight of difficult situations and fostering resilience. Sharing laughter strengthens social bonds, creating a sense of connection and well-being.
The Role of Self-Compassion in Emotional Wellness
One of the most important aspects of emotional wellness is self-compassion. This means treating yourself with kindness, especially during tough times. Being kind to yourself builds inner resilience and helps you be better equipped to handle challenges. Self-compassion also fosters a positive mindset and promotes emotional balance. Kids can learn this skill too, see our post on Teaching Self-Compassion to Young People (link) for practical ways to get started.
Taking small, consistent steps to nurture emotional health and support personal growth can lead to a more balanced and fulfilled life. Remember to seek support when needed, and prioritize practices that align with your own personal well-being.
EYS families may have access to complementary therapies. Contact your CFS or call the office for information on the services available to you.
Sources
National Institutes of Health. (2022). Emotional Wellness Toolkit. nih.gov/health-information/emotional-wellness-toolkit
National Center for Complementary and Integrative Health. (2020). Anxiety and complementary health approaches: what the science says. NCCIH Clinical Digest for Health Professionals. nccih.nih.gov
Empowering Wellness. (2020). The Importance of Emotional Wellness. 8dow.org/emotional-wellness
Naste, T.M., et al. (2018). Equine facilitated therapy for complex trauma. Journal of Child & Adolescent Trauma. pmc.ncbi.nlm.nih.gov/articles/PMC6132374
Nelson, C., Dossett, K., & Walker, D.L. (2024). Equine-assisted therapy for posttraumatic stress disorder among first responders. Psychological Reports. journals.sagepub.com/doi/10.1177/00332941221146707
O’Haire, M.E., et al. (2015), cited in equine-assisted psychotherapy literature review. encompass.eku.edu
