I want to live a more balanced life


Sometimes it just all becomes too much and you feel out of balance. For example, you may notice that you are easily irritated, have a shorter fuse or experience frequent crying spells. You may feel like you have no or less control over your emotions and/or that you struggle to cope with setbacks. You find it difficult to relax and you feel as if your balance is off. It is important to regain this balance and gain insight into your emotions. This will ultimately ensure that you will be able to handle unexpected or difficult situations better.

Getting started

Emotional balance is important. However, a person’s individual needs can vary. We are happy to help you with the action plan below. The action plan contains information and various exercises that you will perform throughout your daily life over the next 4 weeks with the help of the NiceDay app, so that you can gradually experience more balance in your life. You will do this independently, with the support of the NiceDay app. Download the app here if you don’t have it on your phone yet and get started right away!

Are you experiencing a lot of stress or tension and is that impacting or limiting your daily functioning? In that case, it might be good to schedule an appointment with your GP for a referral to a psychologist. Click here for more information about treatment via NiceDay, or ask a NiceDay psychologist a question for free.

Jouw actieplan

Week 1

  • Goals: By setting goals, you can increase your motivation. Read the information on setting goals and write your goals down in the NiceDay app Diary.
  • Understanding: Self-insight and understanding are extremely important. Everyone knows what emotions can feel like, but do you know what emotions exactly are, which ones there are and how you can identify them? Read about what types of emotions there are and what function they have.
  • Gaining insight: You can increase your self-insight by paying attention to your feelings. Is it your goal to find more balance between tension and relaxation? Activate the Tracker ‘Tension’ in the NiceDay-app and keep track of your tension throughout the day to see how it fluctuates. Do you want to look more closely at the different emotions you are feeling? Use the diary in the app to keep track of the emotions you are feeling on a daily basis. Write down anything you notice and how you react to your emotions. Tip: You can set a reminder for this.

Week 2

  • Insight: Now that you’ve paid attention to your emotions over the last week, are there any things that stand out to you? For example, take note of frequent or high-intensity emotions. Are there things you would like to change? How do you react to your emotions? Read about coping with emotions.
  • Emotional balance: Think about what your ideal balance of emotions would look like. Are you lacking positive feelings? Are you experiencing too many negative feelings? Do you enjoy a bit of stress, or do you need to relax more often? Set a small and achievable goal for this week and schedule the required activities with your Daily Planner in the NiceDay-app. For example, plan on doing something fun with your friends or take a moment to relax on your own.
  • Balance in your life: You can find a balance in different ways. In this article, you can read about strength, resilience and burden. Use the Diary to write down what you would like to change about your own strengths, resilience or burdens. To what extent is that achievable? What or who do you need to help you with that? What follow-up action is required? If necessary, plan this follow-up action in your Daily Planner to take immediate action!
  • Exercise and relaxation: Regardless of the goal, exercise and relaxation act as natural antidepressants. It is beneficial for both your physical and mental health. Read about the benefits of walking and the importance of relaxation and schedule a daily walk or some time for relaxation.

Week 3

  • Insight: Did you manage to achieve your goal(s) from last week? Compare your feelings with those of the week before. What do you notice? Do you feel that you are working towards your balance with these changes, or do you need a different approach? Remember that change can take time. Set a new goal for this week right away!
  • Observe: Everyone handles their emotions differently. Pay attention to how those close to you cope with their emotions. Who can you learn from? What do they do differently from you and what makes you prefer (not) to do it that way? You can also ask your relatives what their approach is. Support from friends and family is an important pillar of positive health!
  • Coping: Now that you’ve learned about the ways in which you can cope with your emotions, you may have an idea of the ones you tend to rely upon. What do you notice? Do you use passive or active strategies? Are you emotion-oriented or problem-oriented? This week, set a goal to try 2 different strategies when you experience negative emotions. For example, if you are avoidant, try confronting the issue, or talk to a friend instead of solving it alone.
  • Mindfulness: Practicing mindfulness is a proven technique that can be helpful in managing feelings and thoughts. Take a look at how mindfulness works or download a mindfulness app like Headspace or Insight Timer for useful mindful exercises that might suit you. Schedule an exercise in your Planner that you would like to try out!

Week 4

  • Insight: Trying new things is not only a good way to boost your self-confidence, it also gives you more knowledge and skills to deal with your own feelings. You get to know yourself better: you learn about your own preferences, feelings, tendencies and reactions. What have you learned about yourself? And what is there still to learn? What challenges have you overcome and what new ones have you uncovered? Write all of it down in your Diary in the NiceDay-app!
  • Reflection: The balance between your strength/resilience and your emotional burden is something that you must monitor regularly. It’s okay to be temporarily out of balance, as long as you make sure you function well in the long run. Evaluate what you have learned about balancing your emotions. What changes would you like to keep in your daily life? What would you like to achieve in the long term? For example, think of exercising 1 to 2 times a week, working overtime no more than twice a week, taking at least 1 day off every month or working one day a week less in 2 years’ time. Record your findings in your Diary in the NiceDay app.
  • Self-compassion: Being kind and friendly to yourself is important for your self-confidence and self-image. Read the information about self-compassion and set reminders with the NiceDay-app to remind yourself to talk to yourself with compassion. This attitude is important to allow yourself to find the right balance. Finding this balance should not be hard work, but a calm search for your own peace of mind!


Now that you’ve paid attention to your feelings, emotions and the balance in your daily life over the past 4 weeks, you’ve probably noticed that it’s not always that easy. And that’s not that weird. We are emotional people, which means that we are often driven by our emotions. That means we tend to respond out of instinct rather than rationality. It’s okay if that happens. You gain self-knowledge by making mistakes. It’s a trial-and-error process. You can always follow this simple step-by-step plan:

  1. What do I feel in detail now? (emotions, bodily sensations)
  2. How do I want to respond to this? (e.g., seeking distraction, avoiding, working harder, stepping back, talking, solving)
  3. Is this the response that helps me the most? (if not, go back to step 2)

Tips for successfully competing your action plan

  • Reward yourself: You are working hard on your self-development! This should definitely be rewarded. Rewards help to motivate you. Learn more about rewards and get inspired to reward yourself. Schedule your rewards using the NiceDay app.
  • Progress: Reflecting provides you with insight into your growth process and your progress. Check your progress regularly using the tracking graphs.
  • Connections: Look for connections between your notes. When do you feel good, and what do you do when you feel less well?
  • Read more: Looking for information on specific emotion topics, such as emotion processing? Search for relevant articles on the NiceDay blog by searching for ‘emotion‘.

Need extra support?

Haven’t the steps above helped you sufficiently and are you looking for professional help or guidance from a psychologist? Learn more about receiving online help through the NiceDay app here.

Technical questions

Do you have questions about using the app while going through your action plan or are you unable to figure something out? Please read the Frequently Asked Questions or contact our NiceDay Support Team on working days via the app (tab ‘Support’) or by telephone on 010 – 3030 600. We are happy to help you!


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