7 Habits That Quietly Boost Your Emotional Well Being

Emotional well being is one of those things no one really teaches you in school or even in adulthood. But it’s the one thing that carries you when everything else feels like a mess.

I still remember this client, let’s call her Aarti. She walked into my office with a polite smile and a voice so soft, I had to lean in to hear her. But her silence screamed exhaustion. Aarti wasn’t sad in the way people usually imagine – there were no tears, no dramatic sighs. Just this quiet ache, like she’d been carrying the weight of the world in her jhola and didn’t know how to put it down.

That, my friend, is the tricky part of emotional well being. It doesn’t always look loud. Sometimes, it’s just… survival with a smile.

Emotional well being, I’ve realised, is like brushing your teeth. You don’t do it once and expect lifelong sparkle. It’s a daily dance – sometimes clumsy, sometimes graceful – but always worth showing up for.

And as an Indian woman juggling 17 tabs in your brain (including that one for shaadi preps), let me tell you, emotional well being isn’t a luxury. It’s a need.

Habit #1: Start Your Day Without Your Phone to Boost Emotional Well Being

Instead of diving into WhatsApp, Insta reels, or mum’s forwarded good morning GIFs, start with chai and silence. Just two minutes. You’ll be amazed how grounding it is.

Habit #2: Say No Without Overexplaining (Yes, It Builds Emotional Well Being!)

You don’t need to write an essay every time you say no. A simple “I won’t be able to” is complete. Trust me, you’re not a bad beti or behen for choosing your peace.

Habit #3: Make a ‘Done’ List for Daily Emotional Well Being

We all have to-do lists. But what about the tiny victories? Brushed your hair? Fed the dog? Didn’t spiral after that passive-aggressive comment from a relative? Put it on your done list. Celebrate survival.

Habit #4: Check in With Your Body to Protect Your Emotional Health

Ask yourself, am I hungry, tired, overstimulated, pms-ing? Sometimes, the most healing thing is just lying down in a dark room without guilt. Your body holds so much wisdom. Tune in.

Habit #5: Do One Thing Mindfully and Reclaim Your Emotional Space

Oil your hair, eat your rajma chawal, water your plants – but do it slowly. It’s not about productivity, it’s about presence. And presence, meri jaan, is underrated therapy.

Habit #6: Honour Your Mood (It’s Not a Flaw!)

Angry? Snappy? Tearful for no reason? Feel it. Don’t label it as drama. Women are often shamed for having feelings, especially in desi families. But emotions are not enemies. They’re messengers.

Habit #7: Make Space to Heal Emotional Wounds Without Rush

Still holding onto heartbreak? Old mummy-papa wounds? Emotional well being requires emotional honesty. You don’t need to fix it all today, but name it. Even that is progress.

And hey, if you’re nursing a recent breakup, you might like what I wrote here on healing after a breakup. Lots of us carry the same ache but think we’re alone. You’re not.

By the way, the World Health Organization’s guide to mental health also supports this approach. Emotional care isn’t just therapy. It’s daily rituals, supportive connections, and sometimes, remembering to drink water on time.

Helpful Table: Everyday Habits for Emotional Well Being

FAQs

Q: Is emotional well being the same as mental health?
A: Not exactly. Emotional well being focuses more on daily feelings, coping, and relational safety. Mental health is the broader umbrella.

Q: Can I improve my emotional well being on my own?
A: Absolutely. Therapy helps, but small habits, journaling, moving your body, and calling that one friend who gets it – all of that counts.

Q: What does emotional well being look like IRL?
A: You don’t dread Mondays. You pause before reacting. You can nap without guilt. You feel safe being yourself. Basically, zindagi with less self-bashing.

And if no one told you today, let me be the first – you are allowed to feel, rest, and rebuild. Even if nothing big happened. Even if you think others have it worse. Your inner world matters.

Because emotional well being isn’t just a goal. It’s how we hold ourselves through the chaos.

Thoda sa grace, Thoda sa space! That’s where the healing begins.

Rina Goswami

Rina Goswamy is a psychotherapist with 11 years of experience helping women from all walks of life navigate emotional challenges, relationships, and self-discovery. Known for her bubbly warmth and no-nonsense insight, Rina believes therapy doesn’t have to feel heavy — sometimes, all it takes is asking the right question at the right time. Her writing feels like a conversation with a wise friend who just gets it.