HealthyLife Articles

Category: Success Over Stress

Mindfulness In Daily Life

SUCCESS OVER STRESS

Mindfulness is the practice of being present in the moment without judgment. When you are mindful, you focus on what is happening right in front of you without worrying about the past or future. This helps you experience life to its fullest. Try these tips to be more mindful in your daily life.

Learn to pause

Take time to pause and observe. When you pause, it is a chance to mindfully reflect on what is happening. Instead of rushing through life, you can truly experience the moments that matter. These mindful reflections can help you answer:

* What matters most in this moment?

* What is the situation asking of me?

* Looking back in a year, how will I wish I had acted?

* Are my feelings in proportion to the situation?

Focus on what is in front of you

Cultivate the skill of giving your undivided attention to what is going on right now. Intentionally notice your surroundings and what you are feeling in the moment by connecting with your senses. Ask yourself:

* What do I hear?

* What do I see?

* What do I smell?

* What do I feel?

The more you practice focusing on the present, the easier it will become.

Practice mindful breathing

Focusing on your breath is a tangible way to increase mindfulness. Your breath only happens in the now. When you focus on breathing you can’t be anywhere but in the moment, connected to your body.

Mindful breathing trains your brain to stay connected and focused. Allow 5 minutes every day to be still and observe your breath.

* Close your eyes if you can.

* Let your breath become smooth and steady.

* Observe each inhale and exhale.

* Stay relaxed and unrushed.

If 5 minutes is too long to focus on your breath, start with one or two minutes and work your way up.

© American Institute for Preventive Medicine

January 23, 2026
Meditation Apps To Try

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If you’ve tried to meditate but struggled to succeed, you are not alone. Meditation is an art as well as a practice. For many people, meditation doesn’t come naturally. But it is a skill you can get better at with practice. Try these free or low-cost apps to get you started.

Ten Percent Happier

After experiencing the benefits of meditation for himself, journalist Dan Harris brought together a broad group of meditation experts to create an app with something for everyone. This app offers hundreds of different types of meditation as well as full courses and podcasts. At less than $10 per month, it’s a good value.

Insight Timer

In addition to an extensive library of guided meditations, this app also allows you to listen to calming music, hear an inspiring talk, or even meditate with your kids. Insight Timer does offer a paid option to access more content and support their work. But their free version is a great place to start.

Headspace

This popular meditation app has been around for a while and is beloved by many. It has an extensive library of different types of meditations. You are sure to find something that connects with you. Headspace is not a free app but only costs about $5 per month.

Smiling Mind

Smiling Mind is a free app designed by psychologists to make meditation accessible to anyone. With meditations for every demographic, this app can work for the whole family. It has guided meditations for kids, athletes, better sleep, improved concentration, and much more. Plus, it’s free!

Calm

Developed to improve your health and happiness, calm offers many free resources for mindfulness. In addition to guided meditations, it offers daily challenges, gratitude practices, mental fitness training, and journalling prompts. While there is a wealth of free offerings, their full library requires a paid subscription.

Healthy Minds Program

Developed by a nonprofit associated with the University of Wisconsin-Madison, this free app is funded entirely by donations. Their goal is to make science-based mindfulness practices available to everyone. It offers easy and accessible guided meditations. You can choose seated or active meditations ranging from 5-30 minutes.

© American Institute for Preventive Medicine

January 23, 2026
Cognitive-Behavioral Therapy

SUCCESS OVER STRESS

Cognitive-behavioral therapy (CBT) is a type of therapy that builds strategies for coping with negative thoughts, feelings, and behaviors. It is one of the most well-researched and effective types of therapy available.

CBT is based on the core principle that many psychological problems are due, in part, to faulty or unhelpful ways of thinking and behaving, but these patterns of thought and action can be changed.

Principles

CBT can be done in group or individual sessions with a licensed therapist. During these sessions, participants work to:

* Recognize distorted or unhelpful thoughts and emotional responses

* Identify destructive or unhealthy behaviors

* Learn skills to replace or modify these thoughts, emotions, and actions

While CBT is best initiated with a skilled psychotherapist, over time, the goal is for clients to gain coping skills that allow them to identify and change their own problematic thinking, emotional responses, and actions.

Common strategies

The exact strategy used in CBT sessions is individualized for each patient. Here are some common techniques and goals:

* Compare distorted thought patterns with reality.

* Understand the source of behavior and motivation.

* Use problem-solving skills to address difficult situations.

* Gain confidence in one’s abilities.

* Learn to face fears instead of avoiding them.

* Learn to relax and calm body and mind.

* Practice role-playing to prepare for tough interactions.

When CBT might be helpful

CBT can be helpful in addressing a wide range of psychological conditions.

* Anxiety

* Depression

* Substance abuse

* Addiction

* Marital problems

* Eating disorders

* Severe mental illness

* Obsessive-compulsive disorder

Getting started

* Talk to your doctor. They can refer you to a CBT licensed therapist in your area.

* Call your insurance company to find out your coverage and recommended providers.

* Ask friends and family if they have a therapist to recommend.

* If you are in crisis and need help right away, don’t wait-call 911 or 1-800-273-TALK for immediate support.

© American Institute for Preventive Medicine

January 23, 2026
Nurture Your Creativity

SUCCESS OVER STRESS

Creative outlets are one enjoyable way to manage stress. In fact, people who engage in creative pursuits may be less likely to feel stress, anxiety, or depression.

If you need a healthy way to reduce stress, get creative! Here are some tips to tap into your creative side.

Get into nature

Time spent outside has many benefits, from calming anxiety to helping you feel more inspired and creative.

Read more

Books are a simple way to explore new ideas and spark your imagination. It’s no coincidence that many of the most creative people are also avid readers.

Get 8 hours of sleep

It’s hard to be creative when your brain is tired. If you need a creativity boost, try going to bed a little earlier.

Make time to be alone

If you spend all your time busy and surrounded by people, it can leave you feeling drained. Find some peace and quiet to chill out.

Create something

Pick a crafting medium and make whatever comes to mind. Focus on the process and enjoy being creative.

Learn something new

Take up a new hobby, meet someone new, travel, or explore. Anything that introduces new ideas and skills can enhance creativity.

© American Institute for Preventive Medicine

January 23, 2026
Prevent Loneliness

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Loneliness is a risk factor for poor physical and mental health. Social support and connection are critical to well-being. While there are many reasons someone may feel lonely, social isolation is often at play.

As we age, many people experience an increase in the amount of time spent alone. If this leads to feelings of loneliness, the risk of chronic disease, stress, and dementia goes up.

Try these ideas to strengthen social support and connection:

* Adopt a pet if you can afford it. Animals provide companionship and comfort.

* Find a group that shares a common interest, such as an activity or hobby.

* Devote time each day to connecting with friends and family. Email, phone calls, texts, and video chats all work to deepen relationships.

* Volunteer with an organization you believe in.

* Join a faith-based community and get active in their programs.

* Join or start a group exercise class or club, such as a walking club.

© American Institute for Preventive Medicine

January 23, 2026
Conquer Job Stress

SUCCESS OVER STRESS

Burnout: When stress goes too far

When stress goes on for too long, a person may feel “burned out.” This usually means they become exhausted and unable to do their job well anymore. They may also become negative or feel angry toward others at work.

Burnout can seriously affect your health. It can lead to depression and possibly other problems, like heart disease and stroke.

Stop the cycle

It’s not too late to manage your work stress. Even if you feel your stress is high, there are ways to make things better. Here’s how:

*Take breaks – even short ones.Just 10 minutes of downtime during the day can make a big difference in your stress levels. Don’t work through lunch and break times.

*Practice the art of waiting and walking away.If you feel angry or stressed about something, don’t respond right away. Say something like, “let me think about that and get back to you.” Avoid sending angry emails when you feel stressed.

*Go easy on yourself.Are you expecting perfection from yourself? No one is perfect. Learn from mistakes and move on.

*Discuss your concerns.If you’re having trouble with something at work, talk to your supervisor about solutions. Don’t keep it bottled inside and assume it will work itself out.

Source: American Psychological Association

© American Institute for Preventive Medicine

January 23, 2026
Practice Self-Compassion 2

SUCCESS OVER STRESS

Everyone fails or goes through difficult times. When we see other people going through a rough period, most of us respond with compassion.

Yet, it is not uncommon for people to be much harder on themselves than they would ever be to a loved one in the same situation.

How we treat ourselves when faced with our mistakes is an important factor in emotional health. This is where self-compassion can help.

What self-compassion is:

Dr. Kristin Neff, a leading researcher on self-compassion, defines it as: “being open to and moved by one’s own suffering, experiencing feelings of caring and kindness toward oneself, taking an understanding, non-judgmental attitude toward one’s inadequacies and failures, and recognizing that one’s experience is part of the common human experience.”

What self-compassion is not:

Being compassionate toward oneself is different from self-pity or self-indulgence. When you are kind and caring toward yourself, you are being self-compassionate. But, if you become overly wrapped up in your problems and feel as though you have it worse than others, that is self-pity. Or if you give yourself junk food and long nights zoning out in front of the TV because life feels hard, that is self-indulgence.

Self-compassion helps see yourself as a person deserving of care and sharing a common experience with others.

Ways to practice self-compassion

* Challenge critical self-talk.

* Ask yourself how you would treat a friend in the same situation.

* Keep a self-compassion journal.

* Write a supportive, encouraging letter to yourself.

* Meditate or practice mindfulness.

* Use gentle self-care techniques such as enjoying a cup of tea, being in nature, connecting with loved ones, etc.

© American Institute for Preventive Medicine

January 23, 2026
Success Over Stress News 3

SUCCESS OVER STRESS

Prevent loneliness

Keep a journal for mental health

© American Institute for Preventive Medicine

January 23, 2026
Coping With Life’S Challenges

SUCCESS OVER STRESS

Stress happens to everyone at some point. We all face problems and situations that can be stressful. This can be losing a job, an unexpected move, losing a loved one, or problems at work. Even happy events such as a marriage, new baby, or new job can cause stress and anxiety.

Too much stress can hurt your health. The American Psychological Association says chronic stress can lead to heart disease, depression, headaches, weight gain, and other health problems.

But no one can avoid stress completely. The best strategy is to learn ways you can cope with the challenges of life and lower your stress levels through healthy thoughts and habits. The American Academy of Family Physicians offers these tips:

* Figure out what you can and can’t control. If you have no control over something (like the weather or someone else’s behavior), try not to worry about it.

* Tackle small, doable problems if the big ones can’t be done right now.

* See change as an important lesson and a challenge that will help you learn and grow.

* If you have conflicts with others, try to address them calmly. Resolving differences can relieve stress, anxiety and anger.

* When you’re feeling stressed, talk with someone you trust.

* Be realistic with your schedule. Say “no” to things you can’t do.

* Get regular exercise. It can lower stress levels and help you sleep better.

* Choose healthy foods to nourish your body and help you feel your best.

* Take part in an activity you enjoy that can take your mind off stressful things. Sports, music, classes, or just a regular walk around the neighborhood can help you clear your mind.

© American Institute for Preventive Medicine

January 23, 2026
Is Your Relationship In Trouble?

SUCCESS OVER STRESS

Is your relationship stormy? Indifferent? One-sided? According to Pennsylvania psychologist, Dr. Michael S. Broder, these are the three types of troubled relationships. They account for the high divorce rate, as well as the much higher percentage of non-married relationships that end.

Stormy Relationship:

This type has plenty of passion, but it may not be the positive kind. Positive passion is a relationship at its best. Too much negative passion results in a great amount of anger and discomfort. At the extreme, these relationships can become abusive and even dangerous. A relationship with a lot of passion and little or no comfort can still be highly charged romantically and sexually. In some cases the most passionate sex actually occurs after the meanest and volatile arguments. The sad part is that the cause of the anger is never dealt with or resolved. Thus, the pattern can continue indefinitely.

Indifferent Relationship:

With this type, most-if not all-of the passion is missing. There can be a very comfortable living arrangement, but partners may have little feeling or sexual desire for each other. Sometimes partners simply grow apart without anger, or there can be as much anger as there is in the typical stormy relationship. The main difference is that there’s just not the tendency to argue or do battle with each other. This may be a result of the partners’ personality styles, or the absence of passion-including negative passion. Instead, the relationship merely begins to die a slow and quiet death. In other words, it may be brain alive but heart dead.

One-Sided Relationships:

In this type, one person usually puts out much more effort and energy to maintain and nurture the relationship than does the other. One partner can be quite content, having all the passion and comfort he or she needs. Yet the other partner feels somewhat to totally unfulfilled.

In all types of troubled relationships it is important to ask: “What is the potential for change?” If the answer is none, the next question to ask yourself is, “Is this where I still want to be?”

Adapted from Can Your Relationship Be Saved? How to Know Whether to Stay or Go by Dr. Michael S. Broder.

© American Institute for Preventive Medicine

January 23, 2026