Your Guide to Better Emotional Control
N. Smith • August 15, 2025
Life doesn't always go the way we expect. Stressful moments, misunderstandings, and setbacks are inevitable—but how we respond to them can make all the difference. Emotional regulation isn't about suppressing feelings or pretending to be happy all the time; it's about managing emotions in a healthy way so they don't control your thoughts, decisions, and relationships.
Here are some strategies to help you navigate emotions with more balance and clarity:
Name What You're Feeling
One of the simplest but most powerful steps is to label your emotions. Neuroscientists call this affect labeling, and research shows that putting feelings into words can reduce their intensity. Instead of saying "I'm upset," try saying, "I feel disappointed because my effort wasn't recognized." Naming the feeling gives your brain space to process it rather than react impulsively.
Pause Before You React
When emotions are high, it's tempting to fire off a text, raise your voice, or make a snap decision. Creating a short pause—counting to ten, taking a few slow breaths, or stepping outside—helps activate the prefrontal cortex, the part of your brain responsible for rational thinking. That pause often prevents regret later.
Practice Mindful Awareness
Mindfulness isn't just meditation—it's paying attention to your present moment without judgment. Notice what's happening in your body: is your heart racing, are your shoulders tense, is your breathing shallow? Acknowledging these physical signals early can help you shift before emotions overwhelm you.
Challenge Unhelpful Thoughts
Emotions are closely tied to thoughts. If you're feeling anxious, ask yourself: "Is this thought a fact or an assumption?" If you're angry, ask: "Am I interpreting this in the worst possible way?" By reframing your thoughts, you often shift the emotion that follows.
Use Grounding Techniques
When emotions feel overwhelming, grounding exercises bring your focus back to the present.
Try the 5-4-3-2-1 technique:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
This helps calm your nervous system and bring perspective.
Seek Support When Needed
Sometimes emotions feel too heavy to manage alone. Talking to a trusted friend, counselor, or therapist can provide perspective, validation, and tools you may not have considered. Emotional regulation is a skill—getting guidance is part of building it.
Better emotional regulation doesn't mean never feeling upset—it means handling your feelings in a way that aligns with your values, protects your relationships, and supports your well-being. With consistent practice, you can respond to life's challenges with more clarity, composure, and confidence.
Credit Peter O'Dowd, Samantha Raphelson, How to better regulate emotions
https://www.kuaf.com/2025-08-07/how-to-better-regulate-emotions
When it comes to improving your health, one of the simplest and most effective habits you can build is walking at a brisk pace. A recent study published in the American Journal of Preventive Medicine found that walking briskly for just 15 minutes a day is linked to a significantly lower risk of death, even lower than strolling for much longer. The study is also the first to examine the health effects of walking pace in predominantly low-income and Black communities. Researchers emphasized that these communities often face economic barriers and are more likely to live in areas with little access to safe walking spaces, making the findings especially impactful. The Power of Brisk Walking Brisk walking—moving fast enough to raise your heart rate and leave you slightly out of breath—can do wonders for your body. It helps: Improve heart and lung health Lower blood pressure and blood sugar Maintain a healthy weight Reduce stress and boost mood Strengthen muscles and joints You don’t need fancy equipment or a gym membership to get started. All you need is a comfortable pair of shoes and a safe space to move. Making Movement Work for You Many people, especially in Black communities, face barriers to regular exercise—like limited time or lack of green space. But even short walks during lunch breaks, walking to run errands, or starting a small walking group with neighbors can add up over time. The key is consistency and pace. Walking with purpose, even for just 10–15 minutes a day, can support your heart and your long-term health. So take that first step. A brisk walk today can be the beginning of a longer, healthier tomorrow. Credit Gigen Mammoser Brisk Walking May Help You Live Longer, Lower Cardiovascular Disease Risk https://www.healthline.com/health-news/brisk-walking-may-lower-cardiovascular-disease-risk
Mental health is health, and in 2025, there's no reason we should still be silent about it — especially in Black and Brown communities, where the burden is often heavier, but access to care and support remains limited. At the Black Physicians & Healthcare Network (BPHN), we recognize the significant impact of this care and connection gap. For too long, stigma, lack of culturally competent providers, and generational silence have kept many from seeking help when they need it most. But the tide is turning — and we're here to push that change forward. Too many of us were raised to be strong, to keep things inside, and to carry on no matter what. But unspoken stress doesn't disappear — it builds. And when we don't give ourselves space to process, talk, or heal, it can erupt in ways that hurt our relationships, our health, and our peace of mind. Mental health challenges don't mean you're weak. They mean you're human, and like any health issue, they deserve care, attention, and real solutions. What It Means to Bridge the Gap At BPHN, we exist to close the distance between our community and the support it deserves. That means creating pathways to providers who reflect our lived experiences, who understand the cultural context we bring with us, and who help us feel safe and seen. It also means changing the language and the mindset. Moving away from silence, shame, or judgment — and toward open dialogue, education, and empowerment. Because when people know they're not alone, they're far more likely to reach out, to speak up, and to start healing. This work doesn't stop with one organization. It takes a collective effort — from families, churches, schools, and local leaders — to shift how we view and prioritize mental health. That's why BPHN was proud to be featured recently on Montgomery Community Media, highlighting the importance of minority mental health and the barriers we're working to break down every day. If you haven't seen it yet, we encourage you to check out the full story: Spotlight on Minority Mental Health – Montgomery Community Media Let this be the year you stop waiting to feel better and start talking about what you need. Your mental health matters — and there's no shame in caring for it. Take the first step towards a healthier you, and inspire others to do the same. Credit Liz Feldman Spotlight on Minority Mental Health https://www.mymcmedia.org/spotlight-on-minority-mental-health/
Could a simple daily supplement help you age more gracefully? Emerging research suggests that vitamin D — long recognized for its role in supporting bone health — may also play a significant role in slowing the aging process. Often called the 'sunshine vitamin,' vitamin D is produced when your skin is exposed to sunlight. It helps regulate calcium and phosphate levels, which are essential for maintaining healthy bones, teeth, and muscles. However, in recent years, scientists have begun to uncover vitamin D's more profound influence on the body, particularly its impact on aging. New studies suggest that maintaining adequate vitamin D levels helps protect against the chronic inflammation, immune decline, and oxidative stress that contribute to biological aging. In other words, vitamin D might be doing more than just strengthening your bones — it could be keeping your cells young. Recent findings published in journals such as Aging Cell and The Journal of Gerontology suggest a connection between vitamin D and longer telomeres — the protective caps on the ends of chromosomes that naturally shorten as we age. Shorter telomeres are associated with a higher risk of chronic diseases and a shorter lifespan. Beyond its potential to slow the aging process, vitamin D offers a wide range of health benefits: Strengthens bones and teeth by aiding calcium absorption Supports immune function, helping to defend against infections Reduces inflammation, a key driver of many chronic diseases Improves mood and may help reduce symptoms of depression Supports muscle strength, reducing the risk of falls in older adults Lowers the risk of certain diseases, including heart disease, diabetes, and some cancers How to Boost Your Vitamin D Intake Many people don't get enough vitamin D through sunlight or diet alone. Here are a few ways to boost your intake: 1. Get Safe Sun Exposure Spending 10–30 minutes in direct sunlight several times a week can help the body produce vitamin D naturally. Factors such as skin tone, age, and geographic location can influence the amount of sun exposure required. 2. Eat Vitamin D-Rich Foods Add more of the following to your diet: Fatty fish like salmon, mackerel, and sardines Fortified dairy products and plant-based milks Egg yolks Beef liver Fortified cereals and orange juice 3. Take a Daily Supplement A daily vitamin D supplement (typically 600–800 IU for adults) is an easy and affordable way to maintain optimal levels. Some people may require higher doses based on their age, health conditions, or blood test — always consult with your doctor first. 4. Combine with Healthy Fats Because vitamin D is fat-soluble, consuming it with healthy fats (like avocado, nuts, or olive oil) can improve absorption. While there's no single solution to stop aging, vitamin D is proving to be a powerful ally in the quest to stay healthy and energized as we grow older. From supporting strong bones to preserving cellular youth, this often-overlooked nutrient may just be one of the simplest ways to invest in your long-term well-being. If you're looking to age well and feel better doing it, a little sunshine — or a daily supplement — might be a smart place to start. Credit David Mills Vitamin D May Slow Biological Aging and Help You Live Longer https://www.healthline.com/health-news/vitamin-d-supplements-may-slow-biological-aging
Road trips offer freedom, spontaneity, and scenic adventures — but they can also throw your healthy habits out the window. Long hours sitting in the car, gas station junk food, and irregular schedules can take a toll on your body and mind. The good news? With a bit of planning and awareness, you can enjoy the open road without compromising your well-being. Here are seven ways to stay healthy on your next road trip: 1. Snack (and Drink) Wisely When hunger hits, it's tempting to grab chips or candy from the nearest convenience store. Instead, pack a cooler with nutritious snacks like fresh fruit, trail mix, hard-boiled eggs, hummus with veggies, and yogurt. Staying hydrated is just as important — bring plenty of water and skip the sugary sodas and energy drinks. 2. Make the Car Your Gym While you're behind the wheel for most of the day, you can still sneak in some movement. Flex and release your core, do ankle circles, squeeze a stress ball, or roll your shoulders every hour. When you stop, make it a point to stretch, take a brisk walk, or do a few jumping jacks to get your blood flowing and boost your energy. 3. Let Your Mind Wander Health isn't just physical — your mental well-being matters too. Allow yourself moments of reflection or daydreaming while the landscape rolls by. Put the phone away, lower the volume, and give your brain a break. Letting your mind wander can spark creativity, reduce stress, and bring clarity. 4. Brake for Breaks It's tempting to power through and shave off time, but sitting for too long can lead to stiffness, fatigue, and even blood clots. Aim to stop every 2-3 hours, even for just 10 minutes. Use the time to stretch, breathe deeply, or simply take in the scenery. 5. Listen to an Uplifting Audiobook The right audiobook can make the miles fly by and leave you feeling inspired or empowered. Choose something lighthearted, educational, or motivational. Whether it’s a wellness book, a memoir, or a podcast series, uplifting content helps maintain a positive mindset on the journey. 6. Grocery Shop for Your Meals Instead of relying solely on fast food or roadside diners, stop by local grocery stores along your route. Pick up healthy ingredients for sandwiches, salads, or even a picnic. You’ll save money, feel better, and stay in control of what you’re putting into your body. 7. Combat Car Sickness Nausea can ruin a good road trip. Sit in the front seat if you’re prone to motion sickness, keep your eyes on the horizon, and get fresh air when possible. Ginger chews, acupressure wristbands, and staying hydrated can also help settle your stomach. Being on the road doesn’t mean putting your health on hold. With a bit of mindfulness, you can make your journey just as rejuvenating as your destination. So buckle up, pack smart, and hit the road — the healthy way. Credit Sarah Garone 7 Ways to Stay Healthy on a Road Trip https://www.yahoo.com/lifestyle/articles/7-ways-stay-healthy-road-092700976.html
If you've been tossing and turning at night or waking up feeling less than refreshed, the solution to better sleep might not be found in a bottle or on your phone—it could be in your fridge. Recent studies show a powerful link between diet and sleep quality, and the stars of this relationship are fruits and vegetables. Yes, the same colorful foods we often associate with heart health and weight management may also play a role in how deeply and soundly we sleep. Fruits and vegetables are rich in essential vitamins, minerals, antioxidants, and fiber—all of which contribute to your overall health. But when it comes to sleep, there are a few specific compounds that stand out: Magnesium: Found in leafy greens like spinach and kale, magnesium supports muscle relaxation and helps regulate the body's production of melatonin, the hormone responsible for sleep-wake cycles. Potassium: Bananas, sweet potatoes, and avocados are all high in potassium, which can help relax muscles and reduce nighttime cramps that disrupt sleep. Vitamin C: Citrus fruits, berries, and bell peppers are rich in vitamin C, which plays a role in lowering cortisol levels—your body's primary stress hormone. Lower stress can mean fewer racing thoughts at bedtime. Fiber: Diets high in fiber (from foods like apples, beans, and broccoli) have been linked to more time spent in deep, restorative sleep and less time in light sleep. Tryptophan & Melatonin: Fruits like cherries and pineapples naturally contain melatonin or help increase the body's natural production of it. Tips to Get Started Aim for color: Try to eat at least five servings of fruits and vegetables daily. A variety of colors means a wider range of sleep-supporting nutrients. Evening snacks that work: Instead of reaching for chips or sweets, try cherries, a banana with almond butter, or a small bowl of steamed broccoli with olive oil. Cut back on sugar and caffeine: Too much of either can interrupt your ability to fall or stay asleep. Replace sugary snacks with fresh fruit to satisfy your sweet tooth. Hydrate wisely: While fruits and vegetables are hydrating, try not to overhydrate too close to bedtime to avoid sleep-disrupting bathroom visits. While there's no one-size-fits-all solution to sleep problems, refining your diet and adding more fresh produce is a gentle, effective, and side-effect-free place to start. Better sleep doesn't always require expensive supplements or strict bedtime routines. Sometimes, it begins with what's on your plate. Credit David Nield The Secret to Better Sleep Could Be As Simple As Eating More Fruit And Veggies https://www.sciencealert.com/the-secret-to-better-sleep-could-be-as-simple-as-eating-more-fruit-and-veggies
When it comes to living a healthy, energized life, what you put on your plate matters. Your body is a complex machine that requires the right fuel to function optimally. That's where essential nutrients come in. These six nutrients aren't just beneficial—they're vital. They help your body grow, repair, and stay strong. 1. Carbohydrates – Your Body's Main Energy Source Carbs often get a bad rap, but they're your body's go-to fuel. When you eat carbohydrates, your body turns them into glucose, which powers everything from brain function to your workouts. The key is to choose the right kind. 2. Protein – The Building Blocks of Life Protein is not just another nutrient - it's the building block of life. It helps your body build and repair tissues, crucial for your muscles, immune system, and even hormones. Whether you're active or not, your body needs protein every day to function correctly. 3. Fats – Not All Fat is Bad Fats help your body absorb vitamins and protect your organs. They also provide long-lasting energy. However, not all fats are created equal—trans fats and excessive saturated fat can increase health risks. 4. Vitamins – Small but Mighty Vitamins regulate various processes in your body, from healing wounds to supporting your immune system. There are 13 essential vitamins that your body needs and most of them come from the food you eat. Key vitamins to focus on: Vitamin C (immunity): citrus fruits, bell peppers Vitamin D (bone health): sunlight, fortified milk Vitamin A (vision): carrots, sweet potatoes 5. Minerals – Keeping You Strong from the Inside Out Minerals like calcium, iron, and potassium support strong bones, oxygen flow, and heart function. Your body can't produce minerals on its own, so you must get them through your diet. 6. Water – The Forgotten Nutrient You can survive weeks without food but only days without water. Every cell in your body depends on it. Water regulates temperature, flushes out waste, and keeps your joints moving smoothly. When you give your body what it truly needs, it rewards you with more energy, improved focus, and a greater sense of well-being. Nourishing your body isn't about perfection—it's about progress and staying committed to becoming the better version of yourself. Credit Isabel Vasquez RD LDN These Are the 6 Essential Nutrients Your Body Needs https://www.health.com/essential-nutrients-11680253
Aging doesn’t have to mean slowing down or fading away. According to top cardiologists, the secret to staying youthful isn’t found in luxury creams or miracle supplements—it’s in the daily choices we make to support our hearts, muscles, minds, and energy. Take Care of Your Blood Vessels—They Take Care of You Your heart and blood vessels power everything: brain function, energy, skin glow, and digestion. Cardiologists emphasize habits that keep arteries strong and flexible—like daily movement, cutting back on processed food, and staying well-hydrated. Healthy circulation is a silent anti-aging weapon that keeps your body feeling younger and longer. Check-in With Your Body—Know Your Numbers Many health issues—like high blood pressure or elevated cholesterol—show no symptoms until they cause real damage. Knowing your numbers gives you a clear picture of your health and helps you take action early. Regular checkups, home monitoring, or quick health screenings can help you stay ahead of preventable issues. Build Strength to Keep Moving Forward Muscle loss happens naturally with age, but it’s not irreversible. Resistance training a few times a week helps preserve muscle mass, metabolism, and balance. This protects against falls or injuries and keeps your body strong enough to enjoy life on your terms. Sleep: Your Body’s Built-In Repair System Deep, consistent sleep is a cornerstone of anti-aging. During sleep, your body repairs tissue balances hormones and clears waste from your brain. Aiming for 7–9 hours of uninterrupted rest each night improves heart health, cognitive function, and skin appearance. Make sleep a non-negotiable part of your routine. Fuel With Real, Whole Foods You are what you eat. Cardiologists recommend focusing on whole, unprocessed foods—vegetables, fruits, healthy fats, and lean proteins. These foods reduce inflammation and provide the nutrients your body needs to regenerate. Stress Less, Live More Chronic stress is one of the most damaging forces on the body. It accelerates aging at the cellular level, impacts heart health, and wears down your immune system. But stress doesn’t have to run your life. Deep breathing, time in nature, prayer, and simply slowing down can help your body reset. Protecting your peace is one of the most underrated health tools you have. Aging well doesn’t require perfection—just intention. The good news? You already have access to everything you need. With consistency, these simple habits can transform how you feel and age. Credit Alexa Mellardo The 7 Daily Tips This Cardiologist Swears By For Anti-Aging https://www.eatthis.com/cardiologist-habits-to-age-gracefully/
Summer isn’t just about sunshine and longer days—it’s also the perfect time to load up on delicious fresh fruits and vegetables for your heart. Many seasonal produce options contain vitamins, minerals, and fiber that help lower blood pressure, reduce inflammation, and support overall heart health while keeping you hydrated in the heat. Eating a wide variety of colorful produce ensures you get a mix of heart-protective antioxidants. If you’re not used to adding fruits and vegetables into your daily routine, start with one or two servings daily and gradually build from there. Here are seven summer staples that are as heart-friendly as they are flavorful: 1. Tomatoes Tomatoes are a summer favorite and a powerful ally for your heart. They’re rich in lycopene, an antioxidant linked to lower LDL (“bad”) cholesterol levels and a reduced risk of heart disease. Tomatoes also contain potassium, which helps manage blood pressure. Whether eaten raw, grilled, or tossed into salads, tomatoes are a versatile heart-health booster. 2. Blueberries Blueberries are packed with anthocyanins, the compounds that give them their deep blue color and support healthy blood vessels. Regular consumption has been shown to improve blood flow and reduce the risk of heart attacks. Enjoy them fresh, frozen, or in smoothies and salads for a sweet, heart-smart snack. 3. Peaches Juicy and fragrant peaches offer good vitamin C, fiber, and potassium—all essential nutrients for maintaining a strong cardiovascular system. Their natural sweetness can satisfy sugar cravings in a much healthier way. Try them grilled, sliced in yogurt, or eaten as-is for a hydrating summer treat. 4. Apricots These golden-orange gems are loaded with beta-carotene and fiber, both of which support heart health. Beta-carotene converts to vitamin A, which helps reduce oxidative stress and inflammation. Dried apricots are a great on-the-go snack, but fresh apricots offer more hydration and fewer sugars. 5. Watermelon Few things scream summer like a slice of watermelon. Beyond being super hydrating, watermelon contains citrulline, an amino acid that may help lower blood pressure and improve blood flow. It’s also low in calories and water content, making it ideal for hot days when you need to cool down and fuel up. 6. Zucchini This summer, squash is rich in vitamin C, potassium, and magnesium, all supporting a healthy heart and helping regulate blood pressure. Zucchini can be spiralized into noodles, grilled as a side dish, or baked into savory dishes. 7. Strawberries Strawberries are not just sweet—they’re heart-smart, too. Packed with vitamin C, fiber, and antioxidants, they help reduce inflammation and oxidative stress. Studies show they may help improve cholesterol levels and lower blood pressure. Summer is the perfect time to refresh your plate and prioritize your heart. With an abundance of flavorful and nutrient-rich fruits and vegetables in season, making heart-healthy choices has never been easier—or tastier. Whether you pick them from your garden, local farmers’ market, or grocery store, these seven summer staples can help keep your heart strong and your body thriving. Credit Stephanie Brown 7 Summer Fruits and Veggies That Are Great for Your Heart https://www.verywellhealth.com/summer-produce-for-heart-health-11751517
When people think of investments, they often think of money, stocks, or property. However, the greatest return on investment (ROI) doesn't come from a bank account but from caring for your mind and body. Here's why: 1. Better Mental Clarity & Mood Healthy foods like berries, walnuts, and olive oil are rich in antioxidants and healthy fats that support brain function. A well-fed brain means better focus, improved mood, and greater emotional resilience — crucial for handling life's stressors. 2. More Energy and Vitality Nutrient-dense foods such as organic eggs, avocados, and sardines help stabilize blood sugar, build muscle, and fuel your body throughout the day. When your body runs efficiently, you feel energized — not sluggish. 3. Preventing Chronic Diseases Cruciferous vegetables, turmeric, and chia seeds help reduce inflammation, lower cholesterol, and regulate blood pressure. This means a lower risk of heart disease, diabetes, and cancer — conditions that are increasingly common but largely preventable through lifestyle. 4. Longevity and Quality of Life It's not just about living longer — it's about living better. A lifestyle rich in real, whole foods can slow aging, improve mobility, and reduce the need for medications. That means more years of feeling strong, active, and independent. 5. Save on Healthcare Costs Prevention is cheaper than treatment. Eating nutrient-dense foods and staying active reduces your risk of expensive medical bills, surgeries, and prescription medications. Think of it this way: you can pay for healthy food now or medical care later. 6. Set an Example for Loved Ones Your habits ripple outward. When you prioritize your health, you inspire others — children, partners, friends — to do the same. It creates a culture of wellness in your community. Every time you choose nutrient-rich foods, every walk you take, every hour of sleep you prioritize, you're making deposits into your health "bank." And that compound interest? It pays off for life. Credit Stacey Scott Your Health is the best investment you'll ever make https://citylifestyle.com/articles/your-health-the-best-investment-youll-ever-make
We often carry the weight of caring for others while putting our needs on the back burner. But when it comes to our health and well-being in the years ahead, the best gift we can give ourselves—and our families—is preparation. Planning for the future doesn't mean you expect something bad to happen. It means you're taking control. Whether you're in your 40s, 60s, or older, it's never too early—or too late—to get your affairs in order. Here are five key steps to help you prepare now for your health needs in the future: 1. Get Certain Legal Affairs in Order Having the right legal documents in place can protect your wishes and reduce stress for your loved ones. This includes: A will or living trust to detail how your property should be handled. A durable power of attorney to assign someone you trust to make financial decisions if you're unable. Advance healthcare directives like a living will or healthcare power of attorney to outline your medical preferences. These conversations often go unspoken, leaving families in turmoil. But by taking the time to speak with a legal advisor or community resource center that understands the unique needs of Black families, you can bring a sense of relief and peace to your loved ones. 2. Learn About Housing Options Your home might not always suit your needs as you age. It's important to think about: Staying at home with modifications like grab bars or stair lifts. Moving to senior-friendly housing that's accessible and safe. Considering assisted living or co-housing communities that offer support, connection, and care. Representation matters—seek out culturally affirming spaces and understand your background and values. 3. Investigate Support Services From transportation to meal delivery, services are designed to help older adults stay independent and connected. Begin researching: Local Area Agencies on Aging for support programs. Faith-based and nonprofit organizations offering culturally sensitive care. Black-led community groups that provide wellness checks, caregiver help, or education. Don't wait for a crisis—get familiar with these services while you're still active and mobile. 4. Start Downsizing Decluttering isn't just about stuff—it's about peace of mind. Start the process gradually by: Giving away items to family and friends. Selling or donating things you no longer use. Organizing essential documents in a safe, easy-to-find place. Downsizing now will save your loved ones from making tough decisions later, and it can give you a sense of control and clarity. 5. Get Financial Advice Money matters—especially when it comes to healthcare and aging. Connect with a trusted financial advisor or planner who can help you: Budget for long-term care costs. Understand insurance options, including Medicare and Medicaid. Prepare for retirement, even if you're still working. Ensure your advisor understands your need, and has a plan tailored to you. The Time is Now Secure your legacy by taking care of yourself today. Preparing for the future doesn’t mean you’re giving up—it means you’re showing up with strength, wisdom, and love. Your health journey doesn’t stop as you age—it evolves. And by planning now, you ensure that your needs, values, and dignity remain front and center. Credit Heidi Godman Prepare now for your health needs in the future https://www.health.harvard.edu/staying-healthy/prepare-now-for-your-health-needs-in-the-future
