HealthyLife Articles

Category: Success Over Stress

How To Stop Unhealthy Stress Responses

SUCCESS OVER STRESS

Do you ever wish you could erase the stress from your life? Although that’s not possible, there’s another option: change the way your body responds to stress. The American Heart Association recommends the following strategies for dealing with stress.

Change your self-talk.

Think about some of the thoughts that pop into your head when you’re stressed. There’s a good chance some of these thoughts are making your stress response worse. Thoughts like “I can’t do this” or “Everything is going wrong” can be replaced with positive thoughts that can calm your body and mind. Practice telling yourself, “I can handle this, one step at a time,” or “Everyone makes mistakes, and I can forgive myself.”

Adopt a healthy habit you enjoy.

Many people respond to stress by overeating or other unhealthy habits, such as drinking alcohol or using tobacco. Instead, try going for a walk, calling a friend, listening to your favorite music, or reading a good book or magazine. Try to do this healthy habit at least once a day for 15 minutes to keep stress levels under control.

Look into relaxation.

Relaxation is about more than just sitting down in front of the TV. True, deep relaxation involves exercises such as deep breathing, meditation, yoga, or tai chi. These can take some practice to learn how to do them, so look into community classes or one of the many meditation apps available.

When you change your body’s stress response, you’ll feel better and may possibly avoid some or all of the health problems stress can cause.

© American Institute for Preventive Medicine

January 23, 2026
Simplify To Reduce Stress

SUCCESS OVER STRESS

Stress is a feeling you get when faced with a challenge, according to the Office on Women’s Health. While everyone responds to stress differently, there are common signs. These include changes in eating habits, feeling as if you have no control, forgetfulness, headaches, lack of energy and focus, short temper, trouble sleeping, upset stomach, and aches and pains. Studies show that women have more physical symptoms of stress than men.

“Women experiencing stress differently from men often has to do with the roles they impose on themselves,” explains Susanne Fogger, assistant professor in the University of Alabama at Birmingham School of Nursing.

“Ask a woman what her roles are and she may reply: wife, mother, sister, friend, caregiver, cook, cleaner, worker, and so on. Ask a man what his role is and he may mention worker, husband, father – but he may not incorporate as many roles as women often do.”

Fogger notes, “Women often have difficulty letting go [of roles] without feeling guilty about not being able to maintain that role.”

But letting the pressure of this load continually weigh on the body can lead to trouble.

“Our bodies release the stress hormones cortisol and norepinephrine during stressful events, and these are responsible for the elevation of blood pressure, heart rate, and blood glucose levels,” explains Aimee Holland, a women’s health nurse practitioner program coordinator at UAB.

“It’s not good for the human body to continuously be exposed to stress hormones, because this can lead to depression, anxiety, obesity, heart disease, high blood pressure, sleep disorders, and menstrual changes,” Holland says.

In fact, “stress is erosive,” says Fogger, “in the sense that the longer a person remains under what they perceive as stress, the less their body is able to fight off infection because their natural immune system decreases. Stress is inevitable, and not all stress is bad, but how one handles it makes the difference in being able to stay healthy or getting sick.”

*Exercise daily.If your body’s in shape, you’ll be better able to tolerate stress.

*Stop working within 1 to 2 hours of going to bed.Your brain needs time to unwind.

*Eat a balanced diet of nutrient-rich foods.Limit the amount of high-glucose, high-carbohydrate foods you eat. Take it easy on booze, too. Alcohol is really a depressant, not a way to relax.

*Keep life simple.Get rid of the things in your life that don’t match up with or help you achieve your life goals. And remember to surround yourself with good people.

© American Institute for Preventive Medicine

January 23, 2026
Are You Driving Yourself To Burnout?

SUCCESS OVER STRESS

Commuting length, distance, and means are stress factors that can lead to burnout, said Annie Barreck of the University of Montreal’s School of Industrial Relations.

By car:

No surprises: the bigger the city, the more stressful the commute, at least for people traveling by car. Passengers are more likely to be stressed out than drivers because carpooling reduces the passenger commuters’ sense of control, which causes them more stress before they’ve even arrived at work.

By public transit:

People with long commutes from rural areas via bus or train connections are stressed about uncontrollable delays. The stress carries over into the workplace. But transit users in major urban areas are less likely to have symptoms of burnout.

By bike or on foot:

Biking is also a mixed bag that is determined by the area the commuter is working in. Commuting by bike in the suburbs is more stressful than biking in the city where cyclists and walkers have access to safety features such as cycle paths and pedestrian crossings, which increase their sense of control over their commute.

Study findings show that the risk of burnout increases significantly when a commute lasts more than 20 minutes. Above 35 minutes, all employees are at increased risk of cynicism toward their job. Barreck believes this should lead employers to adopt flexible commuting arrangements.

© American Institute for Preventive Medicine

January 23, 2026
How Your Emotions Affect Your Health

SUCCESS OVER STRESS

Emotional health is an important component of your overall well-being. High levels of stress can cause:

* Headaches

* Digestive problems or stomach upset

* Fatigue

* Fainting or lightheadedness

* Sleep problems

* Aches and pains in your neck, back or other areas

* Weight gain or loss

Dealing with stress in healthy ways can reduce these problems and improve your health. Some examples include:

* Practicing relaxation methods and/or meditation

* Getting regular exercise

* Eating a healthy diet

* Sleeping seven to nine hours each night

* Engaging in activities and/or social events you enjoy

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026
Stress At The College Level

SUCCESS OVER STRESS

The American College Health Association says that 30 percent of college students feel that stress hurts their academic success. Difficult classes, important exams, internships and jobs, and social events are just a few of the issues that can cause stress for young adults. Georgetown University offers these tips for stressed out students:

* Avoid alcohol, smoking, and other substances. They harm the body and make you feel worse in the long-term.

* Rely on your friends for support or take advantage of counseling services on campus.

* Minimize caffeine intake and make sleep a priority. Most college students need eight hours or more per night. Stick to a regular sleep schedule.

* Write in a journal.

* Find time for fun activities, such as exercise classes or campus events.

© American Institute for Preventive Medicine

January 23, 2026
Calming Road Rage

SUCCESS OVER STRESS

Often it’s frightening. Sometimes it’s deadly.

Road rage-where flaring tempers mix with two-ton machines-continues to be a problem on America’s highways. Sometimes this problem leads to accidents, assaults, and even murder. It’s a puzzling problem in part because it can happen at anytime and anywhere that roads and vehicles are involved. Yet specific statistics on how often it occurs are hard to come by.

The biggest triggers are drivers who are texting, tailgaters, left-lane hogs, slow drivers, and drivers multitasking, according to an Expedia report.

When you come across an aggressive driver, you don’t want to engage him or her, said Scott Morofsky, author of the books The Daily Breath: Transform Your Life One Breath at a Time and Wellativity: In-Powering Wellness Through Communication.

Head off your own road rage or avoid the rage of others:

*Don’t turn that ignition.If you are feeling stressed and anxious before you even start your trip, then take time to calm down now, not after you are on the highway. Take that deep breath you always heard would work. You might even try counting from 1 to 10, inhaling on 1, exhaling on 2, up to 10 and back to 1 again.

*Stop right there.If you are already driving, and you feel your anger is starting to impact your judgment, pull over for a few moments. Is any problem important enough to risk lives?

*Don’t react or retaliate.You can’t control those other drivers, but you can control how you react to them. If someone is tailgating you, flipped you off, or is just infuriating you with bad driving habits, ignore them.

© American Institute for Preventive Medicine

January 23, 2026
Is Being A Perfectionist Stressing You Out?

SUCCESS OVER STRESS

Have others called you a “perfectionist”? Do you get worried or anxious about needing to be perfect all the time? Do you often set standards that are difficult or even impossible to meet?

Wanting to do things well can be good for you in your personal and work life. But sometimes, it gets taken to an extreme.

Although you may think this behavior is harmless, the American Psychological Association says it’s often not. An unhealthy level of perfectionism can cause depression, anxiety, eating disorders, and other mental health conditions. The key is to know whether your attitude is a healthy one or whether it’s causing you stress, says the Harvard Medical School.

Healthy perfectionism involves:

* Setting high standards that are achievable and make you feel good

* Doing things that you enjoy and that you do well

* Knowing your priorities and values, and spending your time on them

* Doing things that pay off for you in the end, rather than things that cost you too much time, energy and frustration

By contrast, unhealthy attitudes of perfectionism may include:

* Regularly setting goals that aren’t realistic for you

* Feeling overly competitive and that you have to win at everything

* Feeling that mistakes are a disaster and must never happen

* Trying to do something over and over that isn’t possible for you to do

If you find that you have unhealthy perfectionism and it’s interfering with your life, it may be time to speak with your doctor. Perfectionism can be a sign of a mental health issue that needs treatment from a professional counselor. Many people may also benefit from self-help or support groups, as well as stress management techniques. The National Institute of Mental Health has resources on its website that may help you get started. Visitwww.nimh.nih.gov.

© American Institute for Preventive Medicine

January 23, 2026
Stress Eating – Spot It And Stop It

SUCCESS OVER STRESS

Stress eating, also called emotional eating, happens when a person eats in response to stress or emotions. Stress eating isn’t cued by actual hunger – and the behavior can lead to overeating, consuming junk food, and over time, weight gain.

Hunger and stress are linked. Some studies show that stress hormones can cause the body to crave certain foods. And sometimes it can be difficult to know whether you’re stress eating or actually hungry. How do you tell the difference – and what should you do when you want to turn to stress eating?

Signs of hunger

First, it’s important to be in tune with the body’s hunger cues. If you see signs of hunger, it may be time for a meal or snack. Consider the following:

*When did you last eat?If it’s been three hours or more, you’re probably hungry.

*Is your stomach grumbling?This is often a sign that your body is looking for food.

*How do you feel emotionally?Are you stressed out or anxious at the moment? If so, you may be looking for food to help calm your feelings.

*Could you eat nearly anything right now?With stress eating, a person will often crave a specific food, such as ice cream or chips. If you feel like you could eat a salad or an apple, you may be actually hungry.

*Do you have a headache, nausea or weakness?These may be signs that you waited too long to eat.

How to curb stress eating

Perhaps you’ve found that you do eat more during times of stress and you want to stop. Try these tips:

*Drink a glass of water.Dehydration can often be mistaken for hunger, and it may help take the edge off.

*Go for a walk or exercise.This relieves stress and can help take your mind off of food.

*Call a friend.If something is bothering you, try to talk to someone you trust.

*Try deep breathing, yoga or meditation.If you can, sit down and take deep breaths in through the nose and out through the mouth when you feel stressed. This has a calming effect and may help you overcome the craving. To help manage everyday stress, consider taking a yoga or meditation class.

Over time, you may find it gets easier to avoid stress eating. Each time you deal with stress without food, be proud of your accomplishment!

© American Institute for Preventive Medicine

January 23, 2026
Can Stress Really Break Your Heart?

SUCCESS OVER STRESS

We know that stress affects the body in many ways. When you’re stressed, your heart may race, you may sweat or get a headache and some people even get sick. But experts say that extreme stress can also cause a condition known as broken heart syndrome.

Broken heart syndrome is sometimes called stress-induced or takotsubo cardiomyopathy. It can happen when someone has extreme stress like grief, shock or anger. It can also happen when the body is under physical stress, such as extreme exercise, surgery or dealing with a serious illness.

Why does broken heart syndrome happen?

Some medical experts believe that a high release of stress hormones affects how well the heart can pump blood, causing a problem with the heart muscle. This effect is only temporary, however, and the heart usually returns to its normal function. Or, high stress may cause a spasm in one of the arteries that supplies blood to the heart.

What does broken heart syndrome look like?

Symptoms of broken heart syndrome look a lot like a heart attack. They include chest pain and feeling out of breath. These symptoms begin within a few minutes to hours after the stressful event happens.

Because there’s no way to know if you have broken heart syndrome or a heart attack, it’s important to go to the emergency room if you notice these symptoms. Usually, the doctors will run tests like a chest x-ray, EKG or other procedures to see how the heart is working. These tests are painless.

How is it treated?

First, the doctors will want to improve blood flow to the heart. Certain medicines for blood pressure may be used or blood thinners. In some cases, medicines for anxiety are used to help lower stress hormones in the body.

Some people may need to stay in the hospital for a few days. Most people recover within a few days without any long-term damage to their heart.

Remember, if you have chest pain or shortness of breath, it’s always important to get medical help right away.

Source: National Heart, Lung, and Blood Institute

© American Institute for Preventive Medicine

January 23, 2026
Is It Anxiety – Or Just Stress?

SUCCESS OVER STRESS

Many people have used the word “anxiety” to simply mean they were worried or stressed about an event. But, are anxiety and stress really the same thing?

According to the National Institutes of Mental Health, anxiety can be a different – and serious – mental health illness that goes beyond just stress. How do you know if it’s more than just daily stress? Here are some key differences:

*Length of time:The worry goes on for months without relief.

*Level of worry:You regularly have attacks of intense fear and worry about when the next attack will happen. These episodes may make you feel out of control.

*Interferes with life:People with anxiety may avoid social situations, have trouble at work, and feel self-conscious around other people.

*Physical symptoms:Anxiety can make it difficult to sleep and may cause intense fatigue, sweating, trembling or nausea.

If you’re worried that you have more than just typical stress, seek medical care. Many people with anxiety can get relief with their doctor’s help. Possible treatments include:

*Talk therapy:A mental health professional can talk with you about your anxiety and help you find ways to cope.

*Self-help and support groups:Many people find that talking to others with anxiety (in person or online) is helpful.

*Stress management:Avoiding caffeine, alcohol, and some medications can help improve anxiety symptoms. This is often used in combination with other treatment methods.

*Medicines:Many medicines can treat anxiety, but they are not a “cure.” They can help calm symptoms of anxiety so a person can function in daily life.

Diagnosing anxiety isn’t always simple to do, but talking with a doctor about your symptoms is an important first step. From there, you can decide if treatment is needed.

© American Institute for Preventive Medicine

January 23, 2026