HealthyLife Articles

Author: AIPM

Address Anxiety

Healthylife® Weigh

Part 6

Anxiety is a feeling of dread, fear, or distress over a real or imagined threat to your mental or physical well-being. Avoid eating as a way to cope with anxiety. Try the strategies listed below.

Strategy

* Take a long, warm bath or shower. Or, go for a swim.

* Focus on relaxing through exercise, soothing music, helping others, etc.

* Connect with people. Visit or call someone who will listen to you and support you.

* Drink a warm cup of decaf coffee or tea – avoid caffeine, which can make anxiety worse.

* Practice mindfulness and other relaxation techniques.

Wash, Peel & Chop Away Anxiety

Get your meal prep done and work away anxious feelings at the same time!

Gently wash fruits and vegetables. Chop foods slowly and evenly. Prepare all of the ingredients for a meal neatly before starting to cook.

Take your time to cook. Clean as you go, keeping your space tidy. Slowly wash and dry dishes by hand. Take breaks if you need to.

Other Causes of Anxiety

Anxiety could be a symptom of low blood sugar. Other symptoms of low blood sugar include shakiness, feeling faint, headache, rapid heartbeat, and sweating. In this case, you will need to have something to drink or eat, such as orange juice, a piece of hard candy, or crackers. Anxiety can also be a symptom of an anxiety disorder or other health condition. Check with your doctor if the symptoms above happen often.

Take a Step Back

Write down what you are anxious about. Step back and look at your concern from an outsider’s point of view. Imagine how others might handle these issues. You can also use this technique to look at your job or family duties. Ask yourself these questions:

* What can I expect of myself in this situation?

* Are my expectations realistic, given my abilities, strengths, and weaknesses?

* What do others expect of me?

* What ideas would others have for me? When you imagine how someone else might respond to a situation, you may come up with helpful ideas!

If you struggle to answer these questions, wait at least an hour or sleep on it. When you come back to this worry, you may see things in a different way and feel more ready to address the issue.

© American Institute for Preventive Medicine

January 23, 2026
Address Boredom

Healthylife® Weigh

Part 6

Being bored means being tired of doing the same thing over and over again. It may also mean having nothing to do or nothing that seems interesting to do. Write these ideas on sticky notes. Post reminders in places you often get bored.

* Shake up your daily routines! If you normally make dinner immediately after work, go for a short walk instead.

* Listen to music or an audio book while commuting, cleaning, or doing another boring task.

* Do something that keeps your hands busy! (e.g., cleaning, yard work, polishing your nails)

* Take your work outside on a nice day or sit in a conference room instead of at your desk.

* Do 10 jumping jacks to get your blood flowing!

* Put up with non-exciting tasks but look forward to times when you will be doing something you want to do!

* Go to your boredom jar and pick a task!

Create a Boredom Jar

Write down the things you want to do and will feel proud of doing when you complete them. These activities can be big or small, but try to write down at least a dozen activities. Write down some activities that take a short amount of time and some activities that take longer. Write these down on individual slips of paper and put them in a jar. When you feel boredom could lead to an unhealthy food choice, pick an activity from your jar. Do the activity written on the slip. Write down things you like to do:

* Short Activities (10-30 minutes)

* Longer Activities (30+ minutes)

© American Institute for Preventive Medicine

January 23, 2026
Address Depression

Healthylife® Weigh

Part 6

Signs & Symptoms

* Feeling sad, hopeless, helpless, and/or worthless

* Fatigue

* Loss of interest in daily activities, including sex

* Change in eating and sleeping patterns

* Anger, anxiety, or irritability

* Having a hard time concentrating or making decisions

* Thoughts of suicide or death

Strategy

* Accept thoughts as they are. Focus on your response, rather than trying to shoo away the emotion.

* Be with and call relatives and friends who lift your morale and make you laugh.

* Do something to help someone else.

* Keep up with your regular exercise.

* Do something different. Walk or drive to someplace new.

* Challenge yourself with a new project. It doesn’t have to be difficult, but it should be enjoyable.

* Watch a funny TV show or movie.

* Reflect on your expectations and make adjustments – it takes a long time to change habits and feel the new habits are “normal.”

* Change your clothes. Take a shower. Do small self-care activities.

If you feel depressed for two weeks or longer, see a doctor.

For a screening test for depression, contact:

Mental Health America

800-969-6642

www.mhanational.org

© American Institute for Preventive Medicine

January 23, 2026
Address Insecurity

Healthylife® Weigh

Part 6

Focus on things that you can do well. List at least 5 things in your life that you are proud of. Examples include raising a family, earning a degree, getting promoted at work, increasing your bowling average, and having a garden!

How can you improve these skills further? Set realistic goals to do this!

Spend time with people who make you feel loved and secure. Build a list of places you can go where you feel comfortable.

Spend Time with Animals

Spend time with a pet. Volunteer at a shelter. Spend time with a friend or family member’s pet. Go to a pet store, or look at adopting a rescue animal. Spending time with a pet can:

* Decrease production of cortisol, a stress hormone that can put you on edge and make you ill over time.

* Increase serotonin, which helps you feel relaxed and happy.

* Help you feel secure. Pets, especially dogs, can love unconditionally and may sense when you need extra support. Some pets are trained to help you manage certain emotions, like anxiety.

Stand Tall

Change your posture, whether you are sitting or standing. Changing your posture can help you change your point of view.

Power Stance: Plant your feet firmly, shoulder-width apart. Take a deep breath and pull your shoulders back, stretching your upper chest forward. Place your hands on your hips.

This can help you feel respected and powerful. Appreciate your own power and what you are capable of doing. Feel respect for yourself.

Stand or sit in this pose for a few minutes before a challenge, such as an emotional conversation or job interview. Use this tool for addressing your inner critic or self-defeating thoughts.

© American Institute for Preventive Medicine

January 23, 2026
Air Travel

Healthylife® Weigh

Part 3

Air travel can be time consuming because of the time it takes to get to the airport, get through security, wait for a flight, fly, and get to your final destination. Avoid going more than 3 to 4 hours without having something to eat. Plan to have a meal, a snack, or both!

* Bring one or more travel snacks with you.

* Look for these healthy snack options from to-go vendors. Read the Nutrition Facts on food labels, when available.

– Fresh fruit

– Low-sodium soup

– Wraps and small sandwiches

– Yogurt with cut-up fruit

– Cottage cheese with fruit

* If you have time, choose a restaurant with healthy options on the menu. Sit and eat slowly to help digestion.

* Drink water. Bring an empty water bottle to the airport and re-fill it at a drinking fountain after going through security. Or, buy a water bottle once inside the airport terminal. Water is usually offered on the plane. Altitude and dry air can cause dehydration.

* Move around, both at the airport and while on the plane, if you can. Go for walks at the airport if you have a lot of waiting time. Stretch in your seat on the plane or walk to the restroom.

If you won’t be traveling for a while, come back to this page for tips when it applies in the future. Or, share these tips with a spouse or friend who is traveling soon!

© American Institute for Preventive Medicine

January 23, 2026
Alter Your Eating Cues

Healthylife® Weigh

Part 4

Eating cues are things that prompt you to eat. They come from links your brain has made between eating and other events. When done over and over again, the event itself triggers eating. Some examples of events that trigger eating are:

* Morning coffee breaks: Doughnuts, sweet rolls

* Watching football on TV: Potato chips, beer

* Shopping at the mall: Big cookies, soft pretzels, soda, specialty coffee

* Going to a movie: Buttered popcorn, soda, candy

* Going out to celebrate: Large meals, desserts, alcoholic beverages

* Attending sporting events: Beer, hot dogs, nachos with cheese, peanuts

Focus on triggers that you face most often and that lead you to eat foods high in added sugar, saturated fat, and/or sodium.

It is possible to break these links. The more you practice a new behavior, the stronger it becomes. You may want to replace eating with a non-eating behavior. Or, you may want to practice choosing a healthier food or drink at that time.

Ways to Alter Eating Cues

* Eat a snack before going somewhere (including out to eat).

* If allowed, bring your own healthy snack.

* Bring or buy a “fun-sized” or small portion of the treat you are craving (if available).

* Eat meals and snacks in one specified place at home, such as the kitchen or dining room table.

* Never eat while standing-always be seated.

* Do no other activity, such as watching TV, while eating.

* Try to eat meals at the same time each day.

* Take along bottled water and high fiber snacks to places that trigger high-calorie drinking and eating.

* Take a walk break instead of a morning coffee break.

* Avoid walking by places that tempt you to eat while you shop.

* Go to places, be with people and/or do things not associated with eating.

* Take longer to eat a meal.

* Use utensils to eat.

* Put your fork or spoon down between bites.

* Chew & swallow each bite before taking another one.

* Take sips of water between bites.

* Split a meal or snack with someone else.

© American Institute for Preventive Medicine

January 23, 2026
Appreciate The Journey

Healthylife® Weigh

Part 5

Know why you are being physically active. This will help get you motivated to start and to keep going.

1.Connect with your interests.If you enjoy hiking, find a new trail to explore. If you are in a new place, plan a day with lots of walking to learn about your new neighborhood. You may find you can be active for much longer when you have distracting, interesting scenery around you.

2.Be reflective.Take time to reflect as part of your workout or your cool-down. Appreciate your abilities and strengths. Express gratitude for those who encourage and guide you.

3.Have fun.Find an organized fun run or “Couch to 5k” program in your community. Fun runs often have a theme, like color runs, glow-in-the-dark runs, and obstacle courses. Many can be done as a team. Having a goal that is bigger than the physical activity itself can motivate you, keep you accountable, and keep you moving longer than you may have otherwise!

4.Connect with others.Make memories with your friends and family that revolve around being active. Have tough conversations while on a long walk or hike. You may be more likely to find a solution or think more clearly while being active.

5.Listen to music.Music can be inspiring and distract you from a tough workout. It can also help you keep up your pace.

© American Institute for Preventive Medicine

January 23, 2026
Be Assertive

Healthylife® Weigh

Part 4

Learn the differences between passive, aggressive, and assertive communication.

Passive

* You lack expression for yourself.

* You do not stand up for your rights and needs.

Result: You usually do not achieve your goal.

Aggressive

* You stand up for your rights and needs, but at the expense of someone else.

Result: You usually put down or hurt someone else. You gain no respect.

Assertive

* You stand up for your rights and needs without putting down or hurting someone else.

* You express your feelings without becoming victim to them.

Result: You build self-respect and feel good about yourself.

Example: Your aunt offers you a large piece of cherry pie that she said she made especially for you. You know that you have eaten enough for the meal and eating the piece of pie does not fit your eating goals.

* Passive Response: “Thank you. It’s delicious!” Thinking… “I really don’t want to eat this right now, but I don’t want to hurt her feelings.”

* Aggressive Response: “I can’t believe you’re offering me cherry pie when you know I’m trying to lose weight. You’re going to ruin my diet!”

* Assertive Response: “I appreciate that you went to the trouble of making this pie for me! It looks great and I’m sure it tastes great. I am very serious about losing weight so I’d like to split that piece with someone.”

What Assertive Looks Like

* Body Posture: Be relaxed and natural. Avoid slouching, putting your hands in your pockets, and facing away from the person you are speaking with.

* Eye Contact: Good eye contact is vital to convey self-confidence and interest. Don’t stare at the other person; this comes across as a challenge.

* Voice, Tone, and Quality: Use a strong, varied tone. Speak clearly and firmly. Don’t shout or speak too softly. Don’t whine.

* Distance from the Person: Don’t position yourself too far or too close.

* Facial Expression: Let your face convey the same message as what you are saying.

* Content: Use short sentences. Be specific, clear, and firm.

Practice First

Plan or write down what you want to say. Have responses ready ahead of time to deal with questions and comments. Reinforce your remarks by saying what positive outcomes will occur for you and the other person. Practice in front of a mirror or with a friend.

Benefits of Being Assertive

* You can feel comfortable saying “no.”

* You have more confidence to ask others for help.

* You gain more respect from others.

* You feel less angry with yourself and with others.

* You feel justified to say what you want to say.

* You feel comfortable requesting clarification.

* You accept compliments graciously.

* You can change your mind without feeling guilty.

© American Institute for Preventive Medicine

January 23, 2026
Avoid Drowsy Driving

Healthylife® Weigh

Part 3

Driving while sleepy can severely impair your driving and cause an accident. Studies have linked sleepiness and fatigue to decreases in reaction time, decision-making, and mind and body coordination. All of these factors are very important for safe driving.

According to estimates from the National Safety Council in 2017, one out of every five deadly traffic crashes is due to drowsy driving.

Drive when you feel alert. On long drives, plan 15-minute breaks to get out and stretch your legs every 2 hours. Avoid using food to stay alert. Closing your eyes for even a second (called microsleep) can be enough to travel blindly down the road (or off the road). If you drive while you are fatigued, you and anyone around you is at serious risk.

Signs of Fatigue

* You can’t stop yawning.

* You have trouble keeping your head up.

* Your eyes close for a moment or go out of focus.

* You have wandering, disconnected thoughts.

* You have no memory of driving the last few miles.

* You miss seeing a sign or your exit.

* You slow down when you don’t mean to or brake suddenly or too late.

* You drift across the road or veer off onto rumble strips.

What to do:

* Pull to the side of the road or go to a rest stop.

* Take a 15-20-minute nap. If you can, have 250-300 mg of caffeine (about 2 cups of coffee) before the nap.

* Get a non-drowsy person to drive or find some way of getting to your destination without driving yourself.

* Drive to a motel or place where you can sleep.

© American Institute for Preventive Medicine

January 23, 2026
Avoid Injury

Healthylife® Weigh

Part 5

Learn how to do an exercise before you try it. Watch someone demonstrate it, either in person or in a video. If possible, do the exercise with someone who can correct poor form.

Warm up before moderate or intense exercise. Start slowly. You should gradually start breathing harder and feel your heart rate increasing.

Cool down after moderate or intense exercise. Cool down slowly. Do the activity that you were doing (e.g., walking, biking), but more slowly.

Possible Cool Down

* Brisk walking: Walk around slowly

* Swimming: Walk in shallow end of pool

* Cycling: Cycle slowly on flat surface or walk

* Aerobics: Walk or stretch slowly

© American Institute for Preventive Medicine

January 23, 2026