HealthyLife Articles

Category: Stress Management

Cope With Emotional Fender Benders

Stress Management

Use quick fixes to release the pressures of daily life.

Stress is the reaction to change – good, bad, real or imagined. Some stress helps keep you alert and ready to tackle life’s little surprises. But, too much stress, worry, and anxiety can put you at risk of health problems. Your body reacts by pumping up adrenaline, increasing blood pressure, and triggering rapid breathing.

Progressive Relaxation Technique:

1. Sit in a chair and close your eyes. Rest your forearms on the sides of the chair, palms downward.

2. Take a few slow, deep breaths.

3. Concentrate on your muscle tension.

4. Tense and tighten a muscle group for five seconds; then relax for 30 seconds. Follow this sequence for each body part listed below:

a. Bend both arms at the elbows and wrists. Make a fist with each hand. Relax.

b. Press your back against the chair. Relax.

c. Tighten your abdomen. Relax.

d. Lift and extend your lower legs. Relax.

e. Tighten your jaw. Relax.

f. Tuck your chin against your chest. Relax.

5. Breathe slowly and deeply.

6. Concentrate on the relaxing sensation and allow your body to go limp like a ragdoll. Let your head and shoulders drop forward.

7. Imagine warmth flowing through your body.

8. Slowly open your eyes and enjoy the refreshed feeling.

Buffer the impact:

* Sing out loud to your heart’s content.

* Talk about your stress with family or friends.

* Do something that makes you happy.

* Get enough rest. Take care of your health.

* Focus on the positive aspects of your life.

* Do regular exercise.

* Take a warm bath or shower.

* Sit quietly and focus on relaxing your muscles.

* Listen to soothing music.

* Paint. Draw. Color.

* Find reasons to smile and laugh.

Action Step

Big boys may not cry, but healthy boys and girls do. Researchers say the release of tears – whether happy or sad – helps release stress.

© American Institute for Preventive Medicine

January 23, 2026
Manage Your Stress

Stress Management

Stress is a fact of life, but the affect it has on your health makes stress management techniques worth a second look. Unchecked stress can lead to weight gain, mood disturbances, and chronic disease. It can cause symptoms of illness, and prompt anxiety, irritability, and feelings of sadness and restlessness.

But stress doesn’t have to be overwhelming. Learning one or two tools to manage stress can put you back in charge of your health. Check outapa.orgfor stress tips to try.

© American Institute for Preventive Medicine

January 23, 2026
Think Positive

Stress Management

Retrain your brain to wipe out negative thoughts.

If negative thoughts keep running through your head, it may be time to put on a pair of rose-colored glasses. Looking at life’s challenges in a more positive way can improve your physical well-being and even increase your life span! People who see the glass as half full, have lower rates of depression, stronger immune systems, a reduced risk of heart disease, and better coping skills during hard times.

Retrain your brain.

* When a negative emotion pops into your head, put a positive spin on it.

* Quit trying to rationalize negative thoughts.

* If you can’t control it, don’t worry about it.

* Surround yourself with positive people.

* Find things to laugh about, especially during difficult times.

* Create lists of accomplishments, favorite memories, things to be thankful for, and future possibilities.

* Quit blaming yourself for every bad thing that happens.

* Take positive steps to improve a negative situation.

* Don’t let one minor problem in the morning ruin your entire day.

* Accept that life is not all black and white.

* Take care of yourself: Exercise, eat healthy, and get enough sleep.

* Cut yourself some slack.

* Get lost in a hobby that you enjoy.

Rule your emotions.

Don’t let your emotions rule you. Once you start to recognize situations that put you in that negative cycle, create pointless worry, or break down your confidence, you can take control with active thinking. If you tend to be a negative thinker, keep practicing. Like any other habit, changing your thought process will take time.

Action Step

Make a list of areas in your life that keep you dwelling in negative energy; then write out a few positive statements for each. Focus on what you want, not what you don’t want.

© American Institute for Preventive Medicine

January 23, 2026
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
10 Stress Tamers

Stress Management

1. Exercise and move your body at least 30 minutes a day.

2. When you get a surge of stress, count to 10.

3. Take a 5-minute walk to help clear your mind.

4. Squeeze a foam or rubber ball 5 to 10 times.

5. Close your eyes. Imagine a calm scene.

6. Allot at least 10 minutes a day to clear clutter in your house and at work.

7. Help someone in need. Call or text a friend.

8. Meditate at home or at work.

9. Take a warm bath or shower.

10. Get 7 to 9 hours of sleep a night.

Take Action: Sigh for Relief

Purifying sighing exercise:

1. Keep shoulders erect.

2. Let out a big sigh. Make a sound of relief as the air leaves your mouth.

3. Do this 10 to 15 times in a row, as needed, to relieve stress.

Note: If you are prone to hyperventilating, do not do this breathing exercise.

© American Institute for Preventive Medicine

January 23, 2026
Deal With Bullies

Stress Management

Get help and stand up for yourself.

Bullying or being bullied is not a rite of passage. It’s not just kids being kids or a phase they’ll grow out of. For those who bully, it’s a way to be in control with the intent to cause harm to others. Being bullied can cause serious and lasting emotional damage, such as poor self-esteem, lack of motivation, alcoholism, and depression. And over and over, news shows have featured suicides due to being bullied.

Forms of bullying:

* Verbal − Name-calling or teasing

* Social − Spreading rumors, leaving people out on purpose, breaking up friendships

* Physical − Hitting, punching, shoving, tripping

* Cyber bullying − Using the Internet, mobile phones, or other technologies to harm others

Profile of the bully:

* Overly concerned about his/her popularity

* Likes to dominate or be in charge of others

* Aggressive and/or impulsive

* Hot-headed and easily frustrated

* Doesn’t like rules

Profile of the bullied:

* Doesn’t get along well with others

* Has few or no friends

* Has low self-esteem

* Is depressed or anxious

Take quick action:

Most bullies and their victims will not come forward on their own. Parents, teachers, and other adults need to intervene. If you suspect your child is bullying or being bullied:

* Talk to them without delay.

* Get to know their friends and social networks. Pay attention to their online activities.

* Talk with their teachers to find out how they interact with others in school.

* Set and enforce rules about how digital technology can and cannot be used.

* If you suspect your child is being bullied, report this through the appropriate steps – teachers, administrators, police, and the State School Department, as needed.

* If your child is repeatedly sick, stressed, not sleeping, or having other problems because of bullying, contact a counselor or other health care professional.

Action Step

Set up a daily time to check in with your kids. Ask questions and listen to their responses. Allow them to share stories without judgment so they’ll know they can trust you in times of crisis.

© American Institute for Preventive Medicine

January 23, 2026
Reduce Outdoor Air Pollution To Breathe Cleaner Air

Stress Management

* Plant trees and other greenery to add oxygen and help lower carbon dioxide in the air. Replace some lawn with shrubs and trees that shade the house to save on cooling and heating costs.

* Create a garden and maintain it. Use manual tools for lawn and garden work, if possible. If not, use electric equipment. If you use gas powered equipment, avoid spilling gas at the gas station and when pouring it into the mower.

* Combine errands and reduce trips. Limit engine idling.

* Drive green to lower emissions of pollutants from your car. Obey the speed limit. Don’t accelerate hard and brake hard. Get regular tune-ups. Keep tires inflated. Open windows and use the vents to cool off before you turn on the air conditioner. When buying a new car, choose a low-polluting vehicle.

* Get air conditioners and heat pumps serviced by technicians who are EPA-certified to handle refrigerants. If you buy these items new, choose ones that use non-ozone-depleting refrigerants.

© American Institute for Preventive Medicine

January 23, 2026