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Try Tai Chi For Stress Relief

SUCCESS OVER STRESS

Tai chi and qi gong are mind-body practices. They have been used for thousands of years. Tai chi is one type of qi gong, but they’re not the same. Both focus on the energy of the body, traditionally called “qi” (pronounced “chee”), by using special breathing and movements.

What are tai chi and qi gong?

Both practices are low-impact exercises. You work through a series of poses that are designed to help energy flow through your body. And you can adapt them to work for you. Don’t stretch yourself to the limit. These poses shouldn’t hurt.

You don’t need special equipment or athletic ability to start tai chi or qi gong. You can take a class or use videos to learn. The American Tai Chi and Qigong Association has recommendations.

Relaxation power

Tai chi and qi gong can help you relax. They are a healthy way to lower stress. Studies have shown that these practices can:

* Lower symptoms of depression

* Decrease negative thoughts

* Lower stress levels

* Boost brain function

Better sleep

By using gentle exercise, healthy breathing and deep relaxation, tai chi helps people sleep better. Some evidence shows that tai chi improves sleep quality in healthy people as well as those with chronic diseases.

Wellness in spirit and soul

When you practice tai chi, you work on graceful, flowing movements that move through the body. Over time, tai chi feels like a flow that combines your body, mind and spirit. This can help you feel more connected to your spiritual health.

Less stress about health

Tai chi and qi gong can boost your health, help you feel energetic and strong. If you do them regularly, it can improve your balance and flexibility, which can reduce your risk of falling and getting hurt. They may even help with chronic pain. Ask your doctor if tai chi or qi gong would help you.

© American Institute for Preventive Medicine

January 23, 2026
Activity Worksheet

Systematic Stress Management Program

Step 6: Time Management

Step 6: Time Management Section

Introduction

Does Time Get the Best of You?

Defining Your Life Goals

Activity Worksheet

Activity Log

Time Management Techniques

Action Plan for Improving Time Usage

Procrastination Quiz

How Do I Procrastinate?

One Dozen Ways to Overcome Procrastination

Should You Delegate?

Delegation Caddy

Activities are the steps you need to take in order to achieve your goals. From the preceding exercise, “Defining Your Life Goals,”

1. Take your highest priority goal from each section and write it below. After that top priority goal,

2. List the activities which must be accomplished in order to achieve it. After completing this for each of the three sections,

3. Go back and ask yourself whether you would be willing to devote 5 minutes to each activity in the next week. If you answered no,

4. Cross out the activity. Next,

5. Prioritize remaining activities with No. 1 being most important. Finally,

6. Set deadlines for completing each activity.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Thought Habits Become Language Patterns

Systematic Stress Management Program

Step 5: Thinking Differently Section

Introduction

Match the Self-Talk to the Theory

Catch Questionable Comparisons

Thought Habits Become Language Patterns

How to Dispute a Belief

Thought Control Techniques

The Power of Creative Imagination

Steps for Developing the Most Effective Creative Imagery

General Stress Management Guidelines

Listen to the words with which you choose to speak to yourself. Some of the words contribute to our distress. Our language communicates the amount of control we believe that we have with a person, place, or thing. Experts tell us that the less control we feel, the more distress we experience. Read the lists of phrases below. Put a check mark by the “Words of Distress” that you have used in the last 24 hours. Notice the feelings these words create. Read the list of “Words of Control” where each phrase has been reworded. Again, pay attention to the feelings that result from the words we choose.

Language that is rooted more in reality opens the opportunity for more control and less distress. Two psychologists named Salvatore Maddi and Suzanne Kobasa studied people who were less affected by stress. They concluded from their research that the way in which individuals respond to stress was the key to health. The results of testing showed that healthier people scored higher levels of commitment, challenge, and control. Practice using “Words of Control” to reduce the effects of distress.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Self-Inventory Of Type A Behaviors

Systematic Stress Management Program

Step 3: Type A & B Behavior Section

Introduction

Are You a Type A?

Self Inventory of Type A Behaviors

Are You a Type B?

Take Steps to Become Type B

12 Ways to Develop a Trusting Heart

Reducing Time Urgency

Type A Behavior Worksheet

Individuals with a Type A personality share many general characteristics such as: impatience, perfectionism, need to achieve, hostility, a quick temper, and the inability to relax. Listed below are more specific indicators of Type A behavior. Check off those that apply.

* Facial signs like a visibly tight jaw or mouth muscles that twitch

* Jarring laugh that is hostile, angry, or mocking

* Clenched fists in normal conversation

* Unpleasant speech that is grating or irritating

* Frequent use of obscenities

* Teeth grinding

* Eyes kept wide open with tic-like gestures

* Obsessive competitiveness in almost all activities, even minor contests

* A need to dominate in social and business situations

* Irritable and impatient with others, especially when they disagree with you

* Fixed opinions or stubborn attitudes

* Seemingly unable to enjoy the success of others

* Easily become irritable at the minor mistakes of others

* Concentration on what is wrong or could go wrong

* Unable to laugh at self or others; frowning instead

* Extremely and overtly proud of self ideals, frequently repeating them to others

* Thinking that others cannot be trusted or have selfish motives

* Feeling hateful of others

* Frequently placing blame elsewhere, especially with large groups, like the government, the younger generation, the economy

* Tense body posture

* Rapid eye blinking

* Rapid speech

* Hurrying along and/or interrupting the speech of others

* Sucking in one’s breath while continuing to speak

* Rapid movements like finger tapping, jiggling of foot, walking, or eating quickly

* Lip-clicking while speaking. (The sound made when the lips are compressed, the tip of the tongue is brought to the back of the front teeth, and then the mouth is opened quickly.)

* Sighing or muffled grunt upon breathing out; usually preceded by a slight lifting of the shoulders

* Head nodding while speaking

* Excessive perspiration on forehead and upper lip

* Impatience

* Others notice speed of activities and recommend slowing down

* Difficulty in sitting and doing nothing

* Uncomfortable sitting around table after a meal is finished

* Attempts to think of or do more than one thing at a time

Source: “Treating Type A Behavior – And Your Heart,” Friedman and Ulmer, Knopf Publishing Company

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Prevent Burnout 2

Work Life

You can get burnout from work or anything that takes more energy than you can give. Burnout is not a one-time event. It builds up over time.

To prevent burnout:

* Reduce long work hours, if you can.

* Delegate tasks at work and at home to lessen your load.

* Take regular 5-10 minute relaxation breaks during the day.

* Do regular physical activity.

* Eat healthy foods at regular times.

* Get enough sleep.

* Plan one or more vacations during the year.

* Don’t work on your vacation.

Discuss, with your family, friends, and coworkers, problems you are having. Talking helps to ease feelings of frustration that feed burnout.

© American Institute for Preventive Medicine

January 23, 2026
Healthy Eating 3

HEALTHY EATING

Bring on the barley

Recipe: Add barley to your diet

Recipe: Garden barely soup

© American Institute for Preventive Medicine

January 23, 2026
Assertiveness Inventory

Systematic Stress Management Program

Step 7: Communication & Stress Section

Introduction

What is Your Ear-Q?

Ten Blocks to Effective Listening

Listening Blocks in My Life

Skills for Active Listening

Improving Your Ear-Q

Assertiveness

Assertiveness Inventory

Assertiveness with Other People

The Benefits of Assertiveness

Assertiveness Training – The L.A.D.D.E.R. Technique

My Practice L.A.D.D.E.R.

Using the scale below, place the appropriate number in front of each statement. Answer how you would honestly feel, not how you “think” you should feel.

Scale

1. At ease, very comfortable

2. Slightly ill-at-ease

3. Uncomfortable

4. Extremely uncomfortable

I AM…

1. Returning merchandise at a store

2. Making a business call or appointment

3. Asking favors from others

4. Speaking in public

5. Speaking to a very attractive person

6. Complaining about poor restaurant service

7. Being evaluated on my performance

8. Disagreeing with my boss or co-worker

9. Responding to strangers

10. Handling personal criticism

11. Questioning someone’s judgement

12. Venting my anger

13. Speaking up when I’ve been cheated or ignored

14. Dealing with uncooperative people

15. Declining an invitation

16. Declining to buy an item from a salesperson

17. Asking someone to stop talking while in a movie theater

18. Beginning a conversation with a stranger

19. Returning to school or taking a class

20. Refusing an unreasonable request made by a friend

21. Receiving a compliment

22. Offering constructive criticism to a friend

23. Reprimanding someone

24. Making a job change

25. Making or accepting a date or social appointment

26. Praising a friend

27. Sharing intimate feelings with someone

28. Offering a loan

29. Expressing my opinion publicly

30. Feeling angry towards my parents

TOTAL: __________

Tally your score. The range is 30 – 120. Evaluate your score on the following scale:

30 – 65: You are generally assertive.

66 – 85: You need practice to become more assertive.

86 – 120: Your lack of assertiveness is probably producing unnecessary stress

Regardless of how you scored, you should go back and star any situations which you find stressful. The assertiveness training techniques offered later in this book should help you deal with the stress these situations produce.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Healthy Eating 4

Nutrition

Choose foods that help lower LDL (bad) cholesterol and raise HDL (good) cholesterol. Medicines have a big impact on improving blood cholesterol (lipid) levels. Follow your doctor’s advice for taking medications.

Action Step:Take a walk at least 30 minutes a day, five days a week. Lose weight. Weight loss and moderate physical activity raise HDL (good) cholesterol.

© American Institute for Preventive Medicine

January 23, 2026
Match The Self-Talk To The Theory

Systematic Stress Management Program

Step 5: Thinking Differently Section

Introduction

Match the Self-Talk to the Theory

Catch Questionable Comparisons

Thought Habits Become Language Patterns

How to Dispute a Belief

Thought Control Techniques

The Power of Creative Imagination

Steps for Developing the Most Effective Creative Imagery

General Stress Management Guidelines

The point of this quote is that it is not an event by itself that results in stress or distress. What you tell yourself about an event will determine your feelings – positive or negative. Here are some examples of how statements in our mind can result in emotions:

The words we use in our mind to define and describe a person, place, or thing are called self-talk. A well-known clinical psychologist by the name of Dr. Albert Ellis supports this theory. He came up with ten types of self-talk that he suggests are in conflict with reality. His theory tells us that when we choose to repeat to ourselves statements or language that are not in line with reality, we experience distress and emotional upset that may not be necessary.

Match the Theory to the Self-Talk

Answers:

1-E, 2-H, 3-D, 4-I, 5-F, 6-J, 7-G, 8-B, 9-A, 10-C

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Prevent Falls

Home Safety

Do This, Not That

* Falls are the leading cause of non-fatal injuries for children ages 0 to 19. Every day, about 8,000 children are treated in U.S. emergency rooms for fall-related injuries.

* Almost 86,000 fall injuries each year are linked with dogs and cats. This includes falling or tripping over the animal or its toys and/or being pulled down or pushed by a dog.

* One out of 3 people age 65 and older takes a bad fall every year. And in this age group, falls are the leading cause of death by injury.

Older Adults

People with Special Needs

General Guidelines

© American Institute for Preventive Medicine

January 23, 2026