Relaxation and Mental Health: Expert Insights from UTEP Professor and Psychologist Emre Umucu, Ph.D.

January 2025
By Alexandra Sanchez,'17 

In the fast-paced world of professional and personal commitments, managing stress and cultivating mental well-being can feel like a challenge. With expertise in psychology and public health, Emre Umucu, Ph.D., dean for research and professor of public health sciences at UTEP College of Health Sciences, shares insights into relaxation techniques, healthy habits, and how technology impacts our physical and mental quality of life.

Practical Relaxation Techniques

We rarely set time aside for ourselves amid jobs, family responsibilities, and other tasks. However, there are many techniques that we can use to help us relax even if we have a busy schedule. Dr. Umucu recommends simple methods to restore balance and reduce stress effectively:

1. Gratitude Practice: Take a moment each day to reflect on what you’re grateful for. Whether through a journal or a letter to someone who has positively impacted you, expressing gratitude shifts focus from negatives to positives, enhancing emotional well-being and increases overall well-being. According to Dr. Umucu, "Research shows that people who practice gratitude are happier and healthier, both physically and psychologically."

2. Muscle Relaxation: This technique involves tensing and relaxing different muscle groups—starting from your toes and moving upward. This technique releases physical tension and calms the mind. Whenever you are feeling tense you can take a deep breath in, relax and let it go. When we feel nervous and stressed we tend to forget to breathe. Practicing this can take only 2 minutes of your time and can be done at home or at your desk.

3. Three Good Things Exercise: Sometimes it is easier to focus on the negative. The media shows us this everyday. Focusing on positive things helps cultivate gratitude and improve stress levels and overall happiness. Before bed, think of three positive events from your day. This practice can rewire your brain to notice the good amidst life’s challenges.

Building Healthy Habits into Daily Routines

Dr. Umucu underscores the importance of starting small and celebrating progress. “Incorporating healthy habits can be tough, but celebrating small wins is key,” he advises. Whether it’s taking a short walk, drinking an extra glass of water, or practicing mindfulness for a few minutes, each step contributes to long-term well-being.

He also highlights the use of character strengths, which can be identified through tools like strengths assessments. By aligning activities with strengths like curiosity or perseverance, individuals can make positive lifestyle changes more sustainably. Knowing your strengths can lead to a more fulfilling life and be incorporated into your daily routine.

Physical Activity and Mental Health

“Physical and mental health are deeply interconnected,” explains Dr. Umucu. Regular exercise not only boosts physical well-being but also helps reduce stress and enhances mood. It lowers levels of stress hormones like adrenaline and cortisol while stimulating the production of endorphins—natural brain chemicals that alleviate pain and elevate mood. These endorphins are responsible for the sense of relaxation often felt after a good workout. Activities such as walking, yoga, or group sports provide physical benefits and opportunities for social engagement—further enhancing mental well-being.

For those new to exercise, Dr. Umucu recommends setting achievable and manageable goals, such as a 10-minute daily walk. “Consistency matters more than intensity,” he advises, highlighting the importance of incorporating physical activity into daily life. The key to starting this is by starting small because if you begin strong this can lead to burnout and hinder long-term progress.

Addressing Burnout

Burnout isn’t exclusive to high-stress professions. It can affect anyone, regardless of their occupation or life situation. “Burnout is a significant concern for many professionals, especially those in demanding and stressful roles,” the Dr. Umucu explains. “But anyone can feel burnout—or what we sometimes call frustration—even if they’re not working.”

Recognizing the early signs of burnout is crucial, such as emotional exhaustion. “One clear indicator is when you find yourself working harder but achieving poorer results compared to when you were putting in regular effort,” Dr. Umucu explains. For those who recognize these signs, proactive self-care is essential. Simple practices like spending quality time with family, taking five minutes to relax outdoors, practicing gratitude or any type of physical movement can significantly recharge both body and mind. 

"Self-care doesn’t have to involve a lengthy vacation," he clarifies. "It could be as simple as taking a chair outside, sitting for five minutes, and reflecting on your day. The key is making a commitment to the practice, no matter how small the moment may be.”

Dr. Umucu highlights strengthening connections with family, friends, and the community as a method to combat burnout. “We’ve lost touch with meaningful, face-to-face interactions in favor of surface-level communication through technology.” He reiterates.

The Double-Edged Sword of Technology

Although technology can be incredibly beneficial, it can also impact our mental health. “We’ve gained tools like telepsychology and virtual reality therapy, but our relationships have become more surface-level. Dr. Umucu explains that technology often disconnects us from what really matters.

He also talks about the usage of our devices and being over dependent on them and checking social media before bed. This tiny habit can disrupt sleep quality, lower work performance, and set off a chain reaction of problems.

To counter this, he suggests creating tech-free zones at home or work. Start with 30 minutes of no screens, gradually increasing the duration. Engage in offline activities like reading a physical book, walking outdoors, or spending time with family or pets. “These small habits can make a big difference in reducing stress and improving mental health,” he adds.

Final Thoughts

Dr. Umucu emphasizes that while resources can be helpful, true well-being begins with a personal and meaningful commitment to self-care and healthy practices.