HealthyLife Articles

Category: Uncategorized

10 Action Steps To Tame Stress

Stress Management

1. Take deep breaths. Hold it in for four seconds. Then blow the breath out. Repeat several times.

2. Accept the things you cannot change in yourself and others.

3. Meditate. Practice yoga or tai chi.

4. Exercise and move your body for fitness and to relax your mind.

5. Set realistic goals. Don’t bite off more than you can chew.

6. Try to eat at regular times during the day to keep blood sugar levels steady.

7. Request help from others when you need it. Delegate tasks.

8. Escape to a place (or picture a scene) where you feel calm, happy, and secure.

9. Set time aside for 100% relaxation, such as a vacation.

10. Spend time with cheerful people. Laugh a lot. Keep a sense of humor. Try to stay positive and see the silver lining in a negative situation.

© American Institute for Preventive Medicine

January 23, 2026
Cross That Bridge When You Come To It

Stress Management

* Learn to accept change as a normal part of life.

* Do a “stress rehearsal.” Imagine yourself feeling calm and handling a stressful situation.

* Practice relaxation techniques, such as deep breathing and yoga.

* Accessemergency.cdc.govto learn ways to be prepared for natural disasters that are likely to occur in your area.

Dos

* Limit caffeine. It causes anxiety and increases the stress response.

* Prepare for an assignment or speech well in advance to allow time to practice it.

Don’ts

* Don’t smoke or eat high-calorie foods to deal with stress.

* Don’t take stay-awake pills to cram for an exam or assignment.

© American Institute for Preventive Medicine

January 23, 2026
Prevent Burnout

Stress Management

Recognize and treat early signs.

Burnout isn’t something that happens overnight. It occurs over time from repeated and unresolved frustration or constant pressure to perform or achieve. With burnout, you feel exhausted, worn out, and detached from others. You feel as if you have nothing more to give and simply do not care about anything. Burnout puts your job, your relationships, and your health in jeopardy.

Ten tips to prevent burnout:

1. Set career and personal goals that can be achieved.

2. Follow healthy eating and sleeping habits.

3. Exercise daily – At least 30 minutes most days of the week.

4. Try not to spread yourself too thin. Delegate tasks at work and at home.

5. Reduce long work or study hours, if you can. The more you do and the less you rest, the more likely burnout will occur.

6. Take regular five to 10 minute relaxation breaks. Take mental breaks from stressful situations, too. Learn to meditate. Practice relaxation techniques.

7. Make time for leisure activities that you enjoy and look forward to.

8. Get creative with a hobby or activity that has nothing to do with work.

9. Manage stress through meditation, yoga, or therapy.

10. Plan a vacation one or more times a year. Leave your work at home!

Signs on the road to burnout:

* Too much work, not enough relaxation

* Feeling as if you have no control over your job

* Anger

* Fatigue

* Sleep problems

* Escaping through alcohol, drugs, TV, eating, or gambling

* Avoiding making decisions

* Negative view of yourself and the world

Also, some traits increase the risk for burnout. These include the need to be in control, wanting everything to be perfect, and being a workaholic.

Action Step

Discuss feelings and problems you are having with your family, friends, and coworkers. Talking helps ease feelings of frustration that can feed burnout. If things do not get better, get professional help.

© American Institute for Preventive Medicine

January 23, 2026
Time Flies When You Are Disorganized

Stress Management

Manage your time. Prioritize.

How many times have you wished there were more hours in a day or looked up at the clock and wondered how the day flew by so fast with little accomplished? By managing your time, you can help manage the stress that comes with unfinished business.

Tips to help manage time:

* Write a “To Do” list. Planning your day can ease your mind of nagging worry that you’ve missed something. Checking off items gives you the feeling of satisfaction.

* Prioritize: Put the most important tasks at the top.

* Give yourself enough time to do the job right the first time. You don’t want to spend more time later correcting mistakes.

* Avoid distractions. Close your door, turn off the phone, and don’t check your email every five minutes.

* Set time limits. Give yourself an allotted amount of time to check and respond to emails, text messages, and phone calls.

* Avoid unproductive meetings. A quick phone call or email will be faster and can save you a lot of time.

* Take breaks. Stand up, stretch and take a walk.

* If the task seems overwhelming, break it into smaller parts. Focus on one task at a time.

* Pass the buck. Is there anything you can pass on to someone else to handle?

* Find your groove. If you get more done in the mornings, block that time to focus on detailed projects.

* Utilize technology. Use your computer and smartphone options and apps to help you track your time, remind you of meetings, and alert you when tasks are due.

* Just say no. Less important tasks can wait.

* Take a day off. You are no good to anybody if you can’t concentrate.

Action Step

Keep a diary of everything you do. You may learn that trying to find things on your cluttered desk, spending too much time on Facebook or watching TV are keeping you from completing what you need to get done.

© American Institute for Preventive Medicine

January 23, 2026
Immunize Or Your Health Care Costs Could Rise

Medical Exams

Vaccines prevent many diseases that could have a costly impact, resulting in doctor’s visits, hospitalizations, and premature deaths. Sick children can also cause parents to lose time from work.

* Learn about vaccines you and your children need fromcdc.gov/vaccines.

* Find if and which vaccines are covered benefits of your health plan.

* Contact your local health department about its vaccine services.

* Find out about free or low-cost vaccines for kids from the Vaccines for Children (VFC) Program atcdc.gov/vaccines/programs/vfc/index.html.

* Beginning in early fall, read local papers and store ads to find out where flu shots will be given. Find out if and when flu shots will be given at work.

© American Institute for Preventive Medicine

January 23, 2026
Wellness Gifts 2

Personal Safety

Give presents that promote a healthy lifestyle. Keep their well-being and self-care in mind when making your list and checking it twice.

Action Step:There are many thoughtful and joyful gifts to choose from that will enhance well-being, for adults and kids.

© American Institute for Preventive Medicine

January 23, 2026
Obsessive-Compulsive Behavior

Mental Health

Obsessions are unwanted thoughts or impulses that cause a person distress.

Common Obsessions & Compulsions

Common Obsessions

* Thoughts or fear of dirt or contamination

* Thoughts or fear of losing control

* Thoughts or fear of injury to others or self

Compulsions are rituals or repeated behaviors that a person does.

Common Compulsions

* Excessive hand washing or cleaning the house many times during the day

* Endless organizing of closets, desktops, drawers

* Excessive list making, exercising, working

* Checking and re-checking to make sure doors are locked, water faucets and/or gas stoves are turned off, etc.

The repeated acts are an attempt to reduce the anxiety felt with an obsession. Excessive hand washing, for example, helps a person deal with obsessive thoughts or fear of dirt or contamination. Persons can have obsessive thoughts without compulsions. And rituals or repeated behaviors can take place without obsessions.

In and of themselves, compulsive behaviors are often nothing to worry about. For some people, they result in a high standard of performance in their work and other activities. When a person is preoccupied with obsessions and compulsions, though, it can keep him or her from doing daily living tasks. It can also be a sign of a problem called obsessive-compulsive disorder. This disorder is a type of anxiety disorder which generally causes moderate to severe distress. A person with this disorder needs professional treatment.

About 2% of Americans suffer from an obsessive-compulsive disorder (OCD) at some time in their lives. The disorder often begins during the teen or early adult years, but may begin in childhood. Obsessive-compulsive disorders affect males and females equally, but usually begin earlier in males.

A problem in brain function could be a cause of OCD. Heredity also plays a role.

How to Recognize the Disorder

A person with obsessive-compulsive disorder usually knows that their obsessive thoughts and/or compulsive acts are excessive and unreasonable. They cannot stop them, though. Reasons to get professional help include:

* The obsessions or compulsions cause a lot of distress

* The behavior prevents the person from living life the way they would like or causes problems with family, friends, school or work

* Excessive behavior puts the person’s health at risk

* More than 1 hour a day is spent on obsessive or compulsive behaviors

Treatment

* Medication. Certain antidepressants are used.

* Therapy. Behavior therapy and cognitive behavior therapy are used. Traditional talk therapy is not effective.

A combination of medication and behavioral therapy is often most effective. Guidance for family members should be a part of a complete treatment plan.

What You Can Do to Help Someone

* The most important thing you can do is to get your friend or relative to seek professional treatment from a provider who is experienced with obsessive-compulsive disorder (OCD). Their illness, especially if it is severe and has persisted for a long time, will not go away on its own. Try to give positive feedback to the person about their seeking help.

* Be supportive. Take their obsessions or compulsions seriously. Telling them they are being “silly” or “childish” will not help them. It will only serve to increase their feelings of anxiety and alienation.

* If your friend or relative is being treated for this disorder, remind them to do the things their health care provider has advised.

* Know their medication. You may need to be aware of the types of medication the person needs to take and when they should take it. You should also alert their physician about any side effects that you notice when they take medication.

* Some mental health practitioners have the person keep a journal to gauge the extent and changes in compulsive behaviors. Remind your friend or relative to write in their journal, if they have one.

© American Institute for Preventive Medicine

January 23, 2026
How To Take Painkillers Safely

Medication

Millions of Americans suffer from some form of chronic or severe pain. Many will seek relief with painkilling drugs or analgesics. Painkillers treat the symptom of pain rather than the root cause.

Simple analgesics. This type of painkiller, such as aspirin or acetaminophen, provides relief from pain at the site of the injury or inflammation. (Aspirin decreases inflammation in addition to its analgesic effect.) These are not habit forming and they maintain effectiveness even after repeated use.

Narcotic analgesics. Analgesics such as codeine or morphine provide relief by acting on the central nervous system, rather than by decreasing inflammation. The cause of the pain does not disappear, but it is easier to endure. These drugs also cause sedation. As the body builds up a tolerance to the narcotic, dosages may need to be increased. When discontinued, withdrawal symptoms can occur.

To minimize unwanted effects of painkillers:

* Take painkillers with a full glass of milk or water. It will speed entry into the digestive system and minimize stomach upset.

* Remember that all drugs have side effects. Find out early what to expect by asking the pharmacist for the drug package insert or asking your physician.

* Take only the weakest form and the smallest dosage that will provide relief.

* Don’t wait until the pain is too severe to begin your medication. Delay makes it more difficult for the painkiller to be effective, and you may need a stronger dose.

* If pain keeps you from sleeping, never take a sleeping pill along with painkillers. Use analgesics only for the pain itself.

* If you are a cigarette smoker, painkillers may be metabolized at a different rate so tell your doctor if you smoke.

* Before considering switching painkillers because of side effects, ask your doctor if he or she can reduce your dosage.

* If you are taking a narcotic type of painkiller, check with your physician about alternating it with aspirin or an acetaminophen analgesic. This will help reduce the possibility of developing a tolerance.

* Don’t think of painkillers as your only weapon against pain. There are other techniques, such as relaxation training or cold compresses that your physician can help you with.

© American Institute for Preventive Medicine

January 23, 2026
Building Resilience: How You Can Do It

SELF-CARE CORNER

Life throws unexpected things at everyone. This can be everyday things, like spilling coffee on your shirt before a meeting. Or it can be major things, like a scary health diagnosis or the death of a loved one.

One thing is certain: We can’t control many of these challenges. But they don’t have to define who you are. You can learn how to deal with them in healthy ways and bounce back. In other words, you learn to be resilient.

What is resilience?

Resilience doesn’t mean your life will be easy. And it definitely doesn’t mean you should pretend everything is great all the time.

To be resilient, you will have to experience some challenges. And when those challenges happen, you learn actions and thoughts that help you rebuild your life.

Being resilient takes practice. It’s like learning to play an instrument or building muscles with exercise. The more you do it, the better and easier it gets.

Resilience has four main parts:

1. Connection

2. Wellness

3. Healthy thinking

4. Meaning

Connection

Put your relationships first. Time with friends or family members helps you mentally and physically. Everyone needs to be alone sometimes, but don’t isolate yourself when bad things happen. Use the power of community to get back on your feet. Join a support group or call a friend regularly. And consider using one of the many video chat options if you’re avoiding group activities outside of your household.

Wellness

Healthy habits will help you be more resilient. Exercise, get enough sleep and eat healthy foods. Try prayer, mindfulness or yoga. These things give your body and mind strength to deal with challenges. Avoid alcohol, drugs or risky behaviors.

Healthy thoughts

How you think affects how you feel. Accept that changes happen in life and that some are out of your control. Hope for a better future and find ways to make it better each day. Learn from past mistakes. Accept that worry doesn’t help.

Meaning

Help others or volunteer. Acknowledge your feelings during hard times. Then ask yourself what you can do about the problem. When hard things happen, ask yourself how you can grow and become a better person.

Source: American Psychological Association

© American Institute for Preventive Medicine

January 23, 2026
Help For Restless Legs

SELF-CARE CORNER

Do you feel a twitchy, jumpy feeling in your legs when you sit or lie down? Do you have an urge to move your legs when you go to bed at night? If so, you may have restless legs syndrome (RLS).

What is RLS?

RLS is known as a sleep disorder, although it can happen when you’re awake or asleep. It occurs when you’re resting or lying still, and is more common at night. Because it can interfere with sleep, RLS is linked to:

* Daytime sleepiness

* Memory problems or trouble concentrating

* Mood changes

* Job performance issues

* Problems with personal relationships

RLS affects people of any age, but tends to cause more problems in older adults.

What causes it?

RLS can run in families, especially if your symptoms began before age 40. Experts believe RLS may be related to a problem in the part of the brain that controls movement. It may be linked to certain health problems, including:

* Low iron in your blood (iron deficiency anemia)

* End-stage renal (kidney) disease

* Neuropathy (nerve damage)

Most of the time, though, there’s no clear cause of RLS.

Self-care tips for restless legs

You may be able to manage mild RLS at home. Try these tips:

* Avoid caffeine. Drinks like coffee, tea, energy drinks and cola usually contain caffeine.

* Don’t smoke. Ask your doctor if you need help quitting.

* Avoid alcohol.

* Get moderate exercise early in the day. Don’t exercise right before bedtime.

* Try relaxation techniques like deep breathing, meditation or yoga before bed.

* Make sleep a priority. Go to bed and get up at the same time each day. Aim for seven to eight hours of sleep each night.

See your doctor regularly and tell your doctor about any symptoms you’re having. You may also want to ask if you should get your iron levels checked. Doctors sometimes treat more severe cases of RLS with medications.

Sources: American Academy of Family Physicians, National Institute of Neurological Disorders and Stroke, Restless Legs Syndrome Foundation

© American Institute for Preventive Medicine

January 23, 2026