HealthyLife Articles

Category: Success Over Stress

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
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
Dealing With Grief During The Holidays

SUCCESS OVER STRESS

Many people think they are supposed to be happy during the holidays. You may even feel guilty if you’re not “choosing joy.” But these high expectations can cause even more stress during an already stressful season.

What is grief?

Grief is a normal human response. It can happen anytime, especially during the holidays. When you lose someone or something that’s important to you, you can experience grief.

Grief is different for everyone. It can cause sadness, anger, fear, guilt and many other emotions. You may also have physical signs like:

* Headaches

* Upset stomach

* Sleep changes

* Feeling like you can’t breathe

* Appetite changes

What to do

When you experience a loss, you need to feel grief in your own way. You can do this by:

* Allowing yourself to feel whatever you feel.

* Taking care of yourself. Try to get regular sleep and eat healthy foods. Exercise can help you relieve stress too.

* Talking to others. A trusted friend or family member can help you get your feelings out.

* Writing it down. If you don’t want to talk to someone, try writing down your feelings and thoughts.

* Avoid big decisions. Try to wait a year after a loss before you decide to move, change jobs or make other big life changes.

If you feel grief this holiday season, ask for help. A counselor, therapist or support group may help you feel better. If these things don’t help, talk to your doctor.

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026
Prevent Hosting Stress

SUCCESS OVER STRESS

Gathering together with friends and family creates treasured memories. But hosting those gatherings can be stressful. Here’s how to create a fun get-together without all the worry.

Plan ahead

It’s never too early to start making to-do lists and shopping lists for upcoming gatherings. Keep paper handy to jot down things as you think of them, or have a list on your phone. The bigger the group, the sooner you should start planning.

Don’t reinvent

Every get-together doesn’t have to be completely different from the last one. Reuse ideas, recipes, games, and decorations that worked well previous times. It’s OK to make the same dishes at holidays or parties. People will look forward to it.

Delegate

It’s better to delegate tasks to others than spend days leading up to the gathering stressing out about every detail. Ask your partner or children to pitch in on specific jobs. Enlist friends and family to bring parts of the meal. Be proactive about engaging help.

Let go of perfection

Throwing a good party can be very rewarding. But, if you’re too stressed to enjoy it, you’ll be the one missing out. Remember your friends and family are coming to be together, and that’s the most important thing. Don’t sweat the small stuff.

Prioritize yourself

Don’t let all the hustle and bustle wear you out. Schedule a few relaxing blocks of time leading up to the event. Go for a walk in your favorite park, sit down with a book, or call and chat with a friend. On the day of the gathering, prioritize getting showered, dressed, and feeling your best.

Get in the mix

Once the party starts, let yourself enjoy it. Join a game, mingle with your guests, and be sure to sit down for the meal. Plan your gathering so that most of the work ends once everyone arrives, and you can be present for the memories.

© 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
Is Stress Hurting Your Teeth?

SUCCESS OVER STRESS

It’s no secret that high stress levels can harm your health. The American Psychological Association says ongoing stress can increase your risk of heart disease and depression. Stress may be hurting your teeth as well, if it causes you to grind your teeth.

Dentists refer to teeth grinding as bruxism. Many people grind their teeth during sleep, but it can also occur during the day. It’s often not done consciously, so you may not know you’re doing it at all. But the long-term effects on your dental health can be painful.

People who grind their teeth may end up with temporomandibular disorder, or TMD. Symptoms of TMD include:

* Difficulty opening your jaw wide

* Pain when chewing

* Clicking or popping noises when you open your mouth wide

* Headaches, neck pain, or jaw pain

If you’re having any of these symptoms, be sure to talk with your doctor or dentist. You may need an exam and some tests done. If you are grinding your teeth, there are some fairly simple ways to treat the problem. Some of the most common treatments include:

* Stress management, such as relaxation techniques, regular exercise, and getting enough sleep. The American Academy of Orofacial Pain says this is one of the best ways to help alleviate grinding.

* Anti-inflammatory medications or moist heat therapy for relief. This can help with pain and reduce swelling.

* A special mouth guard you can wear at night to keep your teeth from getting cracked or damaged in your sleep. Your dentist can make a mold of your teeth and have the guard fitted for you.

Whatever is causing your stress, you can do your body – and your teeth – a favor by finding ways to manage it. If you need additional help, don’t be afraid to talk with your physician.

Source: National Institutes of Health

5 great ways to manage stress

* Do something you enjoy.

* Get regular exercise.

* Recognize there are things you can’t change.

* Replace negative thoughts with positive ones.

* Ask for help when you need it.

© American Institute for Preventive Medicine

January 23, 2026
Deep Breathing Exercise To Manage Stress

SUCCESS OVER STRESS

When…

* You are frustrated

* You feel you have tried everything

* You are bored with your life

* People say you need to change

* You feel you’ve failed

* You have a bad habit

Stop what you’re doing

DO THIS:Shift your attention fully to your belly. Take at least two full, slow, deep breaths into and out of your belly. Then fill your mind with an image of someone you love. Hold the positive feelings that emerge in the area around your heart.

Ask yourself if the way you have handled the problem so far has worked. If it hasn’t, ask the calmer part of you for a new solution.

Source: Stress Free for Good: 10 Scientifically Proven Life Skills for Health and Happiness by Dr. Fred Luskin and Dr. Kenneth R. Pelletier

© American Institute for Preventive Medicine

January 23, 2026