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Focus On Healthy Ways During Hectic Holiday Days

Connect With Relatives

* Make a “To Do” list. Prioritize tasks. Plan rest periods in your hectic schedule.

* Try not to isolate yourself. Be with people you trust and feel safe with, even if you feel down. Volunteer to help others.

* Know your alcohol limit and stick to it. After having one or two drinks with alcohol, have a refreshing non-alcoholic drink, such as sparkling water with lemon or lime.

* Focus more on fun with family and friends than on food. Play with your children and grandchildren.

* Eat at regular times. Do not skip meals.

* Go easy on sweets and holiday treats. Enjoy a warm cup of tea and a handful of walnuts or almonds.

* Deal with emotions without overeating.

– Anger. Take three or four slow, deep breaths. The angry impulse may pass. Take a walk until you can calm down.

– Anxiety. Focus on relaxing with soothing music, meditation, or yoga.

– Boredom. Do an activity that does not involve eating.

– Depression. Be with someone who helps lift your mood. If depression lasts longer than two weeks, contact your doctor.

© American Institute for Preventive Medicine

January 23, 2026
Flourish With Friends 2

Social Health

Good friends are good for your health and well-being.

Do you want to live longer? Spend time with friends! Researchers looked at 148 studies that focused on social relationships and longevity. They concluded that people with stronger social relationships had a 50 percent increased chance of survival. This finding held across age, gender, initial health status, cause of death, and length of follow-up period. Specific studies have shown that:

* Women with breast cancer who took part in a support group lived twice as long and had less pain as women who did not.

* People with successful friendships are less likely to have depression and immune problems.

* People with the least variety of social relationships were 4.2 times more likely to catch a cold. This was true even though being around others exposes people to more viruses.

* Having social support increases self-esteem and helps people cope with stress, grief, trauma, and relationship problems.

Benefit from friendships.

* Give and get emotional support.

* Relax and have fun doing things you enjoy together.

* Encourage each other to follow healthy lifestyle habits, such as being physically active and quitting tobacco use.

* Look forward to celebrating good times.

* Be comfortable to express wants, needs, and opinions without being judged.

* Feel a sense of purpose.

* Give and receive unconditional acceptance.

Being a good friend takes work.

* Communication is a two-way street. Discuss what’s going on in your life. Listen to what’s going on with your friend.

* Expect and give respect. Keep your friend’s private issues private. Ask that he or she does the same.

* Focus on solving problems, not just complaining about them.

* Make time for each other no matter how busy you are.

* Offer help whether or not your friend asks you for it.

Action Step

Call, text, email, or write a note to a friend today. Let your friend know how much he or she means to you.

© American Institute for Preventive Medicine

January 23, 2026
Find Happiness Through Love

Mental Health Care

Physical closeness through holding hands, hugging, caressing, and intimacy raises your level of oxytocin – the love hormone.

* Make concrete plans to spend time with people you love, such as your partner, family, or friends.

* Look on the bright side and be with cheery people. Positive energy spreads from one person to another like an electrical charge.

* Give your partner a massage.

* Enjoy some cuddle time with your pet.

© American Institute for Preventive Medicine

January 23, 2026
Find Happiness In Nature:Rain Or Shine

Mental Health Care

Focus on nature’s beauty, peacefulness, and soothing sounds.

* Go on a nature hike with a family member, friend, or coworker.

* In your backyard, cuddle up with a good book on a chair or in a hammock.

* Picnic in the park with family and friends. Enjoy your workday lunch in a park.

* Take up a nature-based hobby, such as bird watching or nature photography.

© American Institute for Preventive Medicine

January 23, 2026
Financial Wellness

Financial Health

Having financial security to meet your needs and enjoy your life is, well, priceless. But if you’re struggling and juggling bills, the stress can make you sick. Your financial well-being is an important part of your overall well-being. Money-related stress can trickle down to affect every area of your life, including your health.

Making wise financial choices can help you take control of your money, so it doesn’t control you. It’s a small price to pay for peace of mind.

© American Institute for Preventive Medicine

January 23, 2026
Family Medical Record

Medical History

© American Institute for Preventive Medicine

January 23, 2026
Family Matters 2

Social Health

Well-being relates to relatives.

Your family is where you learn who you are and how to relate to others. It plays a vital role in fulfilling the human need to belong and have close, long-term relationships. Whether you are a child, teen, or adult, family experiences can promote or hinder your well-being.

Tips to foster family well-being:

* Live a healthy lifestyle together.

– Plan for, shop, and eat healthy foods.

– Exercise as a family if you can. Or, promote physical activity suited for each family member.

– Get enough sleep.

* Plan to eat at least one meal a day together. Have each person talk about his or her day, such as stating the best part and worst part.

* Spend time together. Attend important events for each family member.

* Express care and concern. Be available to help each other out. Listen, listen, listen.

* Practice good manners. Say, “Thank you” and “You’re welcome.” Make it a practice to send thank you calls, notes, letters, or emails to others for gifts and other acts of kindness.

* Express affection. Say, “I love you,” “I care about you,” and “You mean a lot to me.”

* Discuss the value of the family as a whole. Encourage individual expression and development.

* Define clear, yet flexible roles for family members. Assign family chores.

* Keep the house as organized as possible.

* Discuss the need to adapt to changes and deal with stressful events.

* Seek professional help for problems the family cannot deal with on its own.

Factors that promote well-being:

* Being well cared for and feeling secure

* Receiving trust, love, support, and hugs

* Spending quality time together

* Listening well to each other

* Solving problems in a positive way

* Positive mood of family members

* Satisfaction with job and/or being a parent

* Being involved with partner and children

* Higher income and/or financial security

Action Step

This week, let at least two family members know how much you love them. Visit or call a relative who is alone or would be happy to hear from you.

© American Institute for Preventive Medicine

January 23, 2026
Evaluating Your Treatment

Mental Health Care

It is not always easy to evaluate treatment. You may not be able to look at it objectively or know what to expect. For treatment to be effective:

* You should be comfortable with your counselor.

* You should feel the treatment he or she is providing is helpful.

* You should feel that your counselor understands you and accepts your opinions.

* Your needs should be addressed.

* You and your counselor should define and agree on the goals of your treatment and determine together when treatment should end.

* You should be able to alter your treatment goals at any time.

* You should feel you are making progress toward your goals.

* You need to trust your counselor and feel respected by him or her.

* Your counselor should behave in a professional manner. (Sexual contact with a client is exploitive and should never be a part of therapy.)

If you are not satisfied with your treatment, do one or more of the following:

* Express your concerns directly to your counselor to see if the problem can be resolved.

* Ask to speak to your counselor’s supervisor if you are uncomfortable expressing a concern to your counselor.

* Find another counselor.

* Inform the state licensing board if you think your counselor’s conduct has been unethical or illegal.

© American Institute for Preventive Medicine

January 23, 2026
Make A Date To Plan Your Estate

Financial Health

Prepare for the future well-being of your loved ones.

If you have a will or other estate plan, great! If you are one of 55-70 percent of adults in the U.S. that do not, put it off no longer. State your wishes, now, to give your family peace of mind instead of reasons for family feuding. When making plans, follow your state’s laws.

Estate plans include:

* A will. This document states who you want your assets and property to be transferred to after you die. It also names person(s) you want to raise your children who are under age 18, (if both parents die). Without a will, probate court can decide how to distribute your estate and name a legal guardian for your children. In your will, you name a person (an executor) to carry out the provisions of the will. You can create a simple will online or with a software program. Examples arewww.usalegalforms.comand Nolo’s Quicken WillMaker® Plus (www.nolo.com). Or, use an attorney, especially if you have a family business, a second marriage, property in more than one state, or your assets are complex.

* A trust. This holds your assets for your benefit or that of your spouse or children. You need a lawyer to create a trust.

* A revocable living trust. This agreement allows you (the grantor) to transfer ownership of your property in a trust to a trustee (often you and your spouse). The trust is in effect while you are living, if you become mentally disabled, and after you die. You choose beneficiaries to transfer ownership of the trust after you die. Assets in the trust are not subject to probate.

* Power of attorney. You sign legal documents to name a person to handle your financial decisions if you are no longer able to do this on your own. Without this, your family may fight over your money and possessions, both in and out of court.

* Health Care Advance Directives. You can make your health care wishes known through:

– A living will. This document states your wishes if you can’t state them yourself and you are dying or have a condition from which you are not expected to survive. A Do Not Resuscitate (DNR) can be included.

– Durable power of attorney for health care. This document names a person who would state your wishes if you can’t make them yourself. You do not have to be dying or be unconscious to have someone speak on your behalf.

* Legal protection for pets. This agreement allows you to name a pet guardian and leave funds to take care of your pets needs.

* Social media will. This names someone who will follow your wishes to close out or handle your online content, such as email addresses, social media content, and blogs.

Once you plan your estate, keep it updated. You may want to make changes if you get married, divorce, remarry, or have a child or grandchild.

Action Step

Prepare for estate planning. Start with gathering asset documents and account information. Make an appointment with a lawyer. Or use estate planning software or online resources.

© American Institute for Preventive Medicine

January 23, 2026
Importance Of An Emergency Room Companion

Medical Care

Should you require treatment in an emergency room, ask a relative or a friend to accompany you to serve as your “clear head.” He or she can keep track of what procedures are being done and what kind of treatment you’re getting, and speak on your behalf if treatment seems too slow in coming.

Having a reassuring companion nearby can also help reduce the stress of an emergency room visit. Your companion should also know about any medications that you are currently taking. Try to bring these medications with you. Most important, your companion can take you home if any medicine given would preclude you from driving.

After you are treated, your companion should help you find out:

* What follow-up care is necessary?

* What is the name of the emergency room doctor who treated you?

* Are there special considerations for the next 24 to 48 hours?

* Should your private physician be notified?

* Do you have a prescription that must be filled immediately?

© American Institute for Preventive Medicine

January 23, 2026