Dr. Suresh Kumar Murugesan is a professor of psychology in India who specializes in psychometry, positive psychotherapy, and cyber psychology. The presentation discusses strategies to improve emotional wellbeing, including developing a more positive outlook, reducing stress, getting quality sleep, coping with loss, strengthening social connections, and practicing mindfulness. Research shows higher emotional wellbeing is associated with benefits such as reduced health risks, longer life, better relationships and work productivity.

1. Emotional Wellbeing
Dr.Suresh Kumar Murugesan PhD
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2. About the Presenter
● Dr.Suresh Kumar Murugesan is a passionate Professor, Researcher
and Positive Mental Health Practitioner from Madurai, Tamil Nadu,
India
● At present he is Heading the Post Graduate Department of
Psychology, The American College, Madurai and Adjunct Professor
of School of Behavioural Sciences and Education at TAU
● He is very keen in learning new research studies in behavioural
Sciences and open to learn.
● His ultimate aim is to make impression in the field of Knowledge
● His area of specializations are Psychometry, Positive
Psychotherapy and Cyber Psychology
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3. Disclaimer
● This presentation is prepared for learning
purpose only and all the images and pictures
used in this presentation are taken from google
image search.
● Due recognition was given to all the material
collected from the various sources.
● Any name or reference is missed kindly bring it to
the notice of the presenter for inclusion.
● Email - sureshkumar800@yahoo.com Thank you
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4. Wellbeing
a state of being healthy and
happy.
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5. Emotional Wellbeing
Emotional well-being is the ability to produce positive emotions, moods,
thoughts, and feelings, and adapt when confronted with adversity and stressful
situations.
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6. Wellbeing
Hundreds of research studies have
proven, wellbeing doesn’t just feel good
– it’s important for happier, healthier
living
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7. Benefits of Wellbeing
● Optimism and positive emotions can reduce the risk
of a heart attack by up to 50%. Optimism can be
learnt!
● Experiencing three times more positive emotions
compared to negative ones leads to a tipping point
beyond which we become more resilient to adversity
and better able to achieve things.
● Happier people live longer – potentially adding 7½
years to their lifespan.
● Our expression of positive emotions, such as
happiness and optimism, influences the people we
know, and studies show our positivity can be passed
on to others.
● Having high levels of wellbeing has been shown to
increase our immunity to infection, lower our risk of
some mental health problems, reduce mental decline
as we get older, and increase our resilience.
● A high level of wellbeing is as good for heart health
and provides as much protection from coronary heart
disease as quitting smoking does.
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8. Benefits of
Emotional
Wellbeing
Research also shows that people who report higher levels of wellbeing tend to be:
● More involved in social activities and community groups
● Environmentally responsible
● Experiencing better family and social relationships at home
● More productive at work
● More likely to be working or studying full-time
● more likely to recover quicker from a range of chronic diseases (e.g.
diabetes), and
● In young people, higher levels of wellbeing significantly influence alcohol,
tobacco and cannabis use.
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9. Strategies to develop
Emotional Wellbeing
1. Brighten outlook
2. Reduce stress
3. Quality sleep
4. Cope with loss
5. Strengthen social connection
6. Be mindful
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10. Brighten Outlook
● People who are emotionally
well, experts say, have fewer
negative emotions and are
able to bounce back from
difficulties faster.
● This quality is called
resilience.
● Another sign of emotional
wellness is being able to hold
onto positive emotions longer
and appreciate the good
times.
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11. Brighten Outlook
To develop a more positive mindset:
● Remember the good deeds.
● Forgive yourself.
● Practice gratitude.
● Spend more time with your friends.
● Explore your beliefs about the meaning and purpose
of life.
● Develop healthy physical habits.
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12. Remember the good deeds
Give credit for the good things done to others in each day.
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13. Forgive yourself
Everyone makes mistakes. Learn from what went wrong, but don’t dwell on it.
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14. Practice gratitude
Create positive emotions by being thankful every day. Write down what you’re
grateful for.
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15. Spend more time with friends
Surround yourself with positive, healthy people.

16. Find Meaning and Purpose
Explore beliefs about the meaning and purpose of life.
Think about how to guide your life by the principles that are important to you.
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17. Develop healthy habits
Healthy eating, physical activity, and regular sleep can improve our physical
and mental health.

18. Reduce stress ● Everyone feels stressed from time to time.
● Stress can give a rush of energy when it’s needed most.
● If stress lasts a long time—a condition known as chronic
stress—those “high-alert” changes become harmful rather
than helpful.
● Learning healthy ways to cope with stress can also boost
our resilience.
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19. Reduce stress
To help manage stress:
● Get enough sleep. Adults need 7 or more hours each
night, school-age kids need 9–12, and teens need 8–
10.
● Exercise regularly. Just 30 minutes a day of walking
can boost mood and reduce stress.
● Build a social support network.
● Set priorities. Decide what must get done and what
can wait. Say no to new tasks if you feel they’re too
much.
● Show compassion for yourself. Note what you’ve
accomplished at the end of the day, not what you
didn’t.
● Schedule regular times for a relaxing activity that
uses mindfulness/breathing exercises, like yoga or
tai chi.
● Seek help. Talk to a mental health professional if you
feel unable to cope, have suicidal thoughts, or use
drugs or alcohol to cope.
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20. Quality Sleep ● To fit in everything we want to do in our day, we often
sacrifice sleep.
● But sleep affects both mental and physical health.
● It’s vital to our well-being.
● Sleep helps to think more clearly, have quicker reflexes
and focus better.
● Take steps to make sure regularly get a good night’s sleep.
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21. Quality Sleep
To get better quality sleep:
● Go to bed the same time each night and wake
up the same time each morning.
● Sleep in a dark, quiet, comfortable environment.
● Exercise daily (but not right before bedtime).
● Limit the use of electronics before bed.
● Relax before bedtime. Try a warm bath or
reading.
● Avoid alcohol and large meals before bedtime.
● Avoid stimulants like nicotine and caffeine.
● Consult a health care professional if you have
ongoing sleep problems.
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22. Coping with stress
● When someone we love dies, our world changes.
● There is no right or wrong way to mourn.
● Although the death of a loved one can feel
overwhelming, most people can make it through the
grieving process with the support of family and
friends.
● Learn healthy ways to help you through difficult
times.
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23. Coping with stress
To help cope with loss:
● Take care of self. Try to eat right, exercise, and get enough
sleep. Avoid bad habits—like smoking or drinking alcohol—
that can put your health at risk.
● Talk to caring friends. Let others know when you want to talk.
● Find a grief support group. It might help to talk with others
who are also grieving.
● Don’t make major changes right away. Wait a while before
making big decisions like moving or changing jobs.
● Talk to doctor if you’re having trouble with everyday activities.
● Consider additional support. Sometimes short-term talk
therapy can help.
● Be patient. Mourning takes time. It’s common to have roller-
coaster emotions for a while.
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24. Strengthen social
connections
● Social connections might help protect health and
lengthen life.
● Scientists are finding that our links to others can
have powerful effects on our health—both
emotionally and physically.
● Whether with romantic partners, family, friends,
neighbors, or others, social connections can
influence our biology and well-being.
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25. Strengthen
social
connections
To build healthy support systems:
● Build strong relationships with kids.
● Get active and share good habits with family and friends.
● If you’re a family caregiver, ask for help from others.
● Join a group focused on a favorite hobby, such as reading, hiking, or painting.
● Take a class to learn something new.
● Volunteer for things you care about in our community, like a community garden,
school, library, or place of worship.
● Travel to different places and meet new people.
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26. Be mindful ● The concept of mindfulness is simple.
● This ancient practice is about being completely aware of
what’s happening in the present—of all that’s going on
inside and all that’s happening around
● It means not living our life on “autopilot.” Becoming a more
mindful person requires commitment and practice.
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27. Be mindful
To be more mindful:
● Take some deep breaths. Breathe in through nose to a
count of 4, hold for 1 second and then exhale through
the mouth to a count of 5. Repeat often.
● Enjoy a walk. As you walk, notice breath and the sights
and sounds around. As thoughts and worries enter into
mind, note them but then return to the present.
● Practice mindful eating. Be aware of taste, textures,
and flavors in each bite, and listen to your body when
you are hungry and full.
● Be aware of the body. Mentally scan body from head
to toe. Bring attention to how each part feels.
● Find mindfulness resources, including online
programmes and teacher-guided practices.
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29. References
1. Lois Melkonian (February 11, 2021). What is emotional well-being?
https://www.betterup.com/blog/what-is-emotional-well-being
2. NIH (August 26, 2021).Emotional Wellness Toolkit.
https://www.nih.gov/health-information/emotional-wellness-toolkit
3. Sarah Stewart-Brown (1998 Dec 12). Emotional wellbeing and its
relation to health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1114432/
4. https://www.merriam-webster.com/dictionary/emotion
5. https://www.verywellmind.com/what-are-emotions-2795178
6. Denae Friedheim (2021).What is Emotional Well-Being?
https://www.betteryou.ai/what-is-emotional-well-being/
7. American Academy of Family Physicians (June 23, 2020). Mental
Health: Keeping Your Emotional Health
8. https://familydoctor.org/mental-health-keeping-your-emotional-health/
9. https://www.jeanhailes.org.au/health-a-z/mental-emotional-health
10. https://5waystowellbeing.org.au/about-wellbeing/
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