Welcome to Living Well Daily, the newsletter serving up tips to help you live a healthier, happier life.
In today’s edition:
😊Mental / Emotional Well-Being: Emotional Intelligence: A 4 Step Model
💖Longevity & Wellness: Broccoli Power!
🧠 Inner Reps: Strengthen positive neural pathways
☀️Self-Care & Connection
🌱Trauma Healing: “I’m Not Enough:” Challenging Worthiness Wounds (Day2/5)
👇 And more good stuff!
Today’s Edition
You can always control your effort, so when you put in the effort, that is a win regardless of the result. That's right, you win when you try. Go get 'em, you winner!
Emotional Intelligence: A 4 Step Model
It still blows my mind that I learned so many things in elementary and highschool that have been downright useless but they never bothered to teach something as important as emotional Intelligence (EI). The world would be a far better place if we all knew how to better deal with our feelings because EI isn’t just about being “emotional,” it’s about skillfully navigating your inner world and relationships. The model developed by Peter Salovey and John Mayer shows us four core practices that help us develop EI. I love this because it’s a simple concrete way to create powerful change in your well-being and connections.
✨ The four components of EI
👀 Perceiving emotions: Noticing and naming what you (and others) are feeling.
💡 Using emotions to think: Using emotions to enhance thinking and problem solving.
🧩 Understanding emotions: Recognizing why feelings arise and how they change.
🎛️ Managing emotions: Staying present with emotions, and choosing your response.
🌟 Ways to grow EI
🪞 Pause and label your emotions: “I feel ____.”
👀Practice empathy by considering what emotions you see in others.
📖 Journal about what triggered a feeling and what value it points to.
🗣️ Practice expressing needs clearly and honestly (instead of reactively).
🧘 Notice how emotions affect your problem-solving:do they help or hinder in that moment?
🫁Practice breathing with and through emotions to gain clarity.
✅ Action Step: Today, pause 3 times and ask: “What am I feeling right now, and what does it tell me?”
Broccoli Power!
There is a powerful nutrient-dense group of vegetables called cruciferous vegetables, which include broccoli, kale, cabbage, brussels sprouts, and cauliflower.
They contain sulphur compounds, which give them their characteristic aroma and flavour. These veggies have a broad spectrum of vitamins (A, C, E, K, folate), minerals (calcium, potassium, magnesium), and phytochemicals called glucosinolates.
These glucosinolates break down into biologically active compounds like sulforaphane, which have anti-inflammatory and anticancer effects in the body.
Regular consumption has been associated with lower risks of heart disease and certain cancers. Plus, their high fibre content benefits your gut health, supports weight management, and aids in cholesterol and blood glucose regulation.
✅ Action Step: Aim to include at least one serving of cruciferous vegetables (1 cup of broccoli, cabbage, or brussel sprouts) a day.
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Today’s Mental and Emotional Workout:
This workout will increase your ability to:
Be present, notice the world around you and appreciate the beauty of life
Tap into gratitude to lower stress & improve life enjoyment
Feel good within yourself and as yourself so you can be authentically you with more ease
In under 8 minutes, you’ll strengthen positive neural pathways for long-term well-being and end the workout feeling better than you started! (Click on the photo below to access the workout)
Your capacity changes from day to day, but your worth never does. Your best on a high-energy, low-stress day will look different than your best on a tired or anxious one. Both are enough.
📖Journal Prompt:
Building a Caring Relationship with Yourself
What is meaningful to you? How can you use that knowing to help fill your cup more?
🌟Spark of Joy:
Let Little Things Move You
Flip through an old book… let the scent of paper, the sound of the pages inspire a nostalgia and grounding.
🦋Weekly Connection Challenge:
Kindness Creates Ripples
Share a Helpful Resource
Post an article, video, or tip that could make someone’s day easier. Savor the joy of releasing helpful energy into the world.
“I’m Not Enough:” Challenging Worthiness Wounds
Trauma can plant the belief that you’re somehow inadequate. This couldn’t be further from the truth, you worthy beauty. This week offers gentle ways to challenge that.
Day 2: Whose Voice Is That?
The belief that we aren’t enough is something we learn. When we accept that it’s a thought not a truth, we can also start to question where it comes from. This is a great way to start draining the belief of power. Let’s consider possible roots of the belief:
🗣️Try asking “Who taught me this?”: Their opinion is not your truth. Their opinion may be rooted in their own harsh personal standards.
💸Try asking “What systems benefit from this belief?”: For example, capitalism survives on the marketing that we need to buy more to be enough. Your enoughness is not for sale.
🤐Try asking “Is this rooted in victim blaming?”: When we deal with trauma, we often turn blame on ourselves as a means to seek an explanation. You are not to blame.
It’s okay if you can’t “find the root” exactly. This is about recognizing that we can and should doubt the belief, that it doesn’t belong to us, instead of placing blame.
Darling, don’t give up on yourself, you’re so worth it. Sending love 💕
Thank you for being here!
Before you go, let us know what you thought of today’s edition and if there are any subjects you would like us to cover in the future reply to this email and let us know!
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With love and care,
Lola & Joshua | The Living Well Team
Living Well Daily is for educational purposes only and is in no way a substitute for professional medical and mental health advice and diagnosis. Please consult a qualified professional for care unique to your needs.
Remember: It’s okay to ask for help. Crisis Lifeline: call or text 988 (Canada & US).