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Tag: balance

Exercise Your Feet

BE FIT

Without strong and flexible feet, walking, running, and other kinds of movement may become painful.

Just like every other part of your body, your feet need exercise. Next time you work out, include these movements for healthy feet:

*Ankle circles:Keeping your leg still, slowly circle your ankle four or five times in one direction, then switch.

*Calf raises:Standing near a wall or other support, lift up onto the ball mounds of your feet, then slowly lower back down 10-20 times. Focus on lifting straight up and straight down.

*Toe lifts:Standing on bare feet, try lifting your big toe without moving your ankle or other toes. Then keep your big toe down and lift your other four toes together. Alternate back and forth.

*Pick up a marble:Either standing with support or sitting in a chair, try picking up a marble or other small object using your toes.

© American Institute for Preventive Medicine

January 23, 2026
Introduction 5

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

Most people, places, and things are neutral. It is our thoughts about them that create negative or positive feelings. In other words, being stuck in traffic can be very stressful for one person and only a mild bother for another.

This unit looks at managing self-talk or thought habits that are self-defeating or result in unwanted distress. It will explain how you can distract yourself from having thoughts that are more stressful than you prefer.

The motto in the “Thinking Differently” chapter is “I CHOOSE TO BE IN CONTROL.” In other words, I choose my thoughts and how much time I spend with my thoughts. It is as easy as changing one’s mind.

© 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
Breathing Exercises

Systematic Stress Management Program

Step 4: Biofeedback/Relaxation Section

Introduction

The Mind/Body Bridge

Biofeedback Training Record

Breathing Exercises

The Relaxation Response

The Relaxation Reflex

Mental Imagery

Personal Mental Imagery

Auto-Suggestion

Stretching the Stress Triangle

Breathing Exercises Promote Relaxation in 4 Ways:

* Relaxation comes through the tensing and relaxing of muscles. A deep inhalation tenses the respiratory muscles and a deep exhalation relaxes them.

* Allowing for more oxygen to be absorbed will improve body function. This assists the body’s response, repair, and recovery from stress. Without oxygen, cells in vital organs of the body would die in minutes.

* An increased amount of oxygen allows the heart rate to slow down. This produces a calming effect.

* Taking time for breathing exercises gives you the chance to pause and plan your response to a stressful situation. A diversion from stress prevents distress.

Deep Natural Breathing

* Sit in a chair, arms at your sides, legs uncrossed.

* Note any tension in your muscles.

* Put one hand on your chest and the other hand on your abdomen.

* Take in a breath slowly and deeply through your nose allowing your abdomen to expand and push up your hand. After your abdomen is full of air, allow your chest to expand pushing up your other hand. This is one long steady breath.

* Hold the air in for three seconds.

* Purse your lips and exhale through your mouth making a relaxing, whooshing sound.

* Continue to take long, slow, deep inhales through your nose and let out long, slow exhales through your mouth.

* Focus on the sound and feeling of deep breathing. Continue for three to five minutes.

Purifying Sighing*

* Keep your shoulders erect.

* Let out a big sigh, making a sound of relief as the air leaves your mouth.

* Continue to sigh 10 to 15 times consecutively when the need arises.

© 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
The Mind/Body Bridge

Systematic Stress Management Program

Step 4: Biofeedback/Relaxation Section

Introduction

The Mind/Body Bridge

Biofeedback Training Record

Breathing Exercises

The Relaxation Response

The Relaxation Reflex

Mental Imagery

Personal Mental Imagery

Auto-Suggestion

Stretching the Stress Triangle

Listen to your body. It has a lot to tell you if you choose to pay attention.

Mind/Body Bridge

First, consider what goes on in your body when you experience stress. When the body’s stress response is triggered:

* Heart rate speeds up

* Blood pressure rises

* Breathing speeds up

* Blood moves to major muscles

* Muscles tense

* Sweating occurs

* Blood sugar increases for energy

The stress response is the way your body and mind react to change or any increased demand. It is a good response which helps your productivity. Staying too long in this state, however, can result in damage to your body through accident or illness. What if you could help the body return from the stress response? You can, through the use of biofeedback!

Biofeedback is the process of getting information (feedback) about your biological (body) functions. Simple examples of everyday biofeedback devices include a mirror, a thermometer, and a scale. A thermometer provides feedback on your body temperature. A scale gives you feedback on weight loss or gain. A mirror could show you if you are pale or flushed.

Training with biofeedback instruments teaches voluntary control over some bodily responses which are associated with stress.

Clinical Biofeedback Devices

Examples of Clinical Biofeedback Devices Include the Following:

EEG – Electroencephalograph detects brain wave activity and records it on graph paper. Alpha brain waves are present when a human being is relaxed. Through training, an individual learns how to make more Alpha brain wave patterns.

EKG – Electrocardiograph measures the rate and pattern of heartbeats. During the stress response, heart rate is increased. The EKG lets us see on paper when the heartbeat decreases during efforts to relax.

EMG – Electromyogram is used to detect and measure muscular tension. A light or an auditory signal can be used to show when there is a reduction in muscle tension. We know the skeletal muscles brace during the stress response. The lower the amount of muscle tension, the more relaxed a person usually feels.

GSR – Galvanic Skin Response is a measurement of the moisture produced by the body at times of excitement or agitation. The greater the moisture, the more excited or agitated a person generally feels. It is usually measured on the hands and feet. These are reliable methods which can be used to measure the physical response of the body to stress. They also have many other uses in medicine. The results need to be read and interpreted by trained technicians. Portable biofeedback tools also exist. They are designed for everyday use. Such biofeedback tools can help us to teach ourselves to relax and recover more quickly from everyday stress.

Personal Biofeedback

Personal Biofeedback Training Tools

Pulse Rate

Taking your pulse can be a biofeedback method. It is not as accurate, but it works like a portable EKG device. On your wrist, gently trace with two or three fingers from the base of your palm toward your thumb where a bone generally protrudes. Your fingers will gently slide into a slight groove where you should feel a pulse beat. Count the number of heart- beats in 10 seconds. Multiply that figure times six and you will have your pulse rate per minute. Take your pulse before and after administering a relaxation technique. You should see a lower pulse rate after successfully completing relaxation exercises.

PMT – Perceived Muscle Tension

This is a self-measurement of muscle tension using a subjective scale. The technique involves asking yourself, “Where do I feel tension?” “Where do I feel relaxation?” This relaxation and tension inventory provides you with a recognition of the difference between tension and relaxation in your own body. It links a bodily feeling to the words tension and relaxation. The answer you give to these questions is your feedback. You may even use a number to describe your feeling of tension in a body part. An example of a scale may be:

+3 = extremely relaxed

+2 = very relaxed

+1 = more relaxed than normal

-1 = more tense than normal

-2 = very tense

-3 = extremely tense

The Touch Test

Let your left arm hang loose at your side. Feel your biceps with your other hand. Now flex your left arm and feel the biceps again. Flexing shows tension much like the way our skeletal muscles brace when the body experiences tension. Muscle hardness can be associated with body part tension, whereas muscle softness can be associated with body part relaxation. This is a general statement that will vary according to your musculature; however, if a body part is tense, it will feel harder than if relaxed. Many people experience neck and shoulder tension. Reach back and get a sense of muscle hardness or tension by gently touching or pressing. It may seem difficult to sense at first, but it can be an excellent method for checking relaxation or tension.

Stress Control Card or Stress Dot

A card you hold or a dot that sticks to the skin measure the temperature of the hand. The colors black, brown, and red report cold temperatures and indicate moderate to high levels of stress. When you are more relaxed, the circulation to your hands and feet returns to normal and your hands should be warmer. Your stress card or dot should report green, blue, or violet type colors. Use of this card before and after a relaxation technique can give you feedback as to how well the technique is working for you. The exact colors are not as important as being able to modify a color. This shows you have made a connection between your mind and body.

© 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
Type A Behavior Worksheet

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

Type A behaviors are not necessary for success or good health. List Type A behaviors you wish to change below. For each behavior, also write what technique you will use to alter this behavior.

Behavior: (Example) I assume too much responsibility at the office.

Changing Technique: (Example) Practice delegating some tasks to others.

Behavior 1:

Changing Technique:

Behavior 2:

Changing Technique:

Behavior 3:

Changing Technique:

Behavior 4:

Changing Technique:

© 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
Find Your Balance

SELF-CARE CORNER

Good balance is essential for healthy aging. The ability to maintain and recover your equilibrium as you move helps protect you from injury and falls.

Your independence depends on your ability to balance. Almost every activity necessary for daily life relies on safe movement. As people age, preserving balance protects quality of life and their confidence to move without fear.

Activities that require balance

Balance is a foundational skill that impacts almost every type of movement:

* Walking

* Housework

* Picking up kids or pets

* Getting up and down from the floor, bed, couch, or commode

* Cooking

* Navigating uneven or unexpected surfaces

* Shopping and carrying groceries

* Lifting, moving, and reaching for items

Factors that impact balance

Your brain uses information from your eyes, ears, and other body parts to constantly adjust your position in space. Anything that impacts these systems may negatively affect balance:

* Lack of physical activity

* Inner ear problems

* Lack of sleep

* Lack of strength

* Decline in coordination

* Vision changes due to cataracts, glaucoma, etc.

* Cognitive conditions such as dementia or Alzheimer’s disease

If you are concerned about your balance, talk to your doctor. It may be a sign of a more serious condition.

Improve balance

* Practice standing on one foot. Stay near a wall for support, but gradually challenge yourself to balance longer and with less support as you are able.

* Try walking heel to toe along a straight line.

* Use a wobble board. This strengthens your balance, muscles, and coordination.

* Go up and down stairs.

* Side step back and forth across a room.

* Do calf raises. Using a wall or chair for support, rise up on the ball mounds of your feet and slowly lower back down. Do 2-3 sets of 10-15 repetitions.

* Take yoga or tai chi classes.

* Lift weights to increase strength and preserve the muscle necessary to balance well.

© American Institute for Preventive Medicine

January 23, 2026
Introduction 6

Systematic Stress Management Program

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

Everyone has the same 24 hours in a day, yet some people get so much more out of them than others. Good time management is the reason.

Each day, people make big and small decisions that shape their lives. Some decisions are satisfying and produce good results. Others create frustration and stress. Using time effectively involves making choices that produce positive results, increase good feelings, and reduce the potential for stress. In other words, when people manage time well, they can also improve their management of stress.

It’s easy to recognize poor use of time. People rush, feel overwhelmed, miss deadlines, and have difficulty making choices. They neglect personal time needed for rest and relaxation. They confuse “keeping busy” with truly being productive and getting results.

To improve how time is used, goals must be set, priorities arranged, and time wasters eliminated. All this requires a plan of action. The exercises in this unit provide the guidance needed to get the most out of 24 hours.

© 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
Budget Your Time

Stress Management

Time:

We can’t make it, borrow it, sell it, or stop it. All we can do is spend it. Time is egalitarian, too. We each receive exactly the same amount: 24 hours a day, seven days a week. Yet some people use their time far more effectively than others. How do they accomplish this miracle?

Make a “to do” list.

Write down what you have to do, what you ought to do, and what you’d like to do. Then systematically check off items that you get done. This is gratifying, and gives you some idea of your progress.

Prioritize.

Categorize every activity as either A (top priority; must be done soon), B (less priority; should be done fairly soon), and C (least priority; can wait indefinitely). Forced to decide among various tasks, you’ll know what to spend your time on.

Avoid overcommitment.

Know your personal limitations, how much time you have available, and what you can realistically expect to accomplish.

Know the difference between activity and productivity.

Activity-making a lot of phone calls, reorganizing your paperwork may or may not lead to accomplishment. Productivity-taking steps toward a solution or goal-leads to results. Whenever possible, choose to be productive rather than active.

Analyze the time wasters in your day.

Make a list of activities that steal time away from productive work: people who drop in to chat and hang around too long, unsolicited phone calls or meetings you don’t really need to attend. Then devise ways to eliminate intrusions.

Create quiet time.

Let people know when you’re available and when you can’t be interrupted. Close your door and turn on your answering machine (or have someone take your calls), if necessary.

Plan for your personal prime time.

If you’re like most people, you probably feel more energetic and productive at some times than at others. Take advantage of your peak performance time, and plan to tackle your most demanding tasks then. Leave routine tasks for off-peak times.

Don’t be a perfectionist.

Do your best, but realize that not everything has to be perfect. Too much attention to detail may be a waste of time. Again, prioritize.

Avoid indecision.

When you’re unsure of what to do, ask yourself, “What is the best use of my time right now?”

© American Institute for Preventive Medicine

January 23, 2026
Personal Mental Imagery

Systematic Stress Management Program

Step 4: Biofeedback/Relaxation Section

Introduction

The Mind/Body Bridge

Biofeedback Training Record

Breathing Exercises

The Relaxation Response

The Relaxation Reflex

Mental Imagery

Personal Mental Imagery

Auto-Suggestion

Stretching the Stress Triangle

If the beach scene does not seem relaxing, choose another scene like a forest or a peaceful sunrise. A Personal Mental Imagery can even be a place of fantasy. Then take an imaginary visit there and relax in the process. Imagine this peaceful situation using the following 10 steps.

1. Find yourself a comfortable sitting or reclining position.

2. Gently close your eyes.

3. Notice nothing but your own gentle breathing pattern.

4. Begin to think about your favorite relaxation. Picture where you are and what you do when your mind and body are so very, very relaxed. Pause to create and capture the image of your quiet place.

5. Pretend that you are really there in your special relaxing environment. Picture all the colors… Hear the sounds… Smell the aromas… Taste… Touch your surroundings as if you are really there… Enjoy… Relax…

6. Feel the calm and peace… Allow yourself to feel good… Let your whole body relax and enjoy the moment.

7. Pause for 5 to 10 minutes and become filled with relaxation.

8. Allow the relaxation to re-energize your body and mind.

9. As you feel comfortable, slowly open your eyes, feeling totally refreshed.

10.Escape to your special place anytime you wish to relax, if even for a moment.

© 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
Types Of Stressors

Systematic Stress Management Program

Step 1: Understanding Stress Section

Introduction

Common Symptoms of Distress

Life Events Questionnaire

Types of Stressors

Daily Hassles and Uplifts

Identification of Stressors

There are many kinds of stressors. What makes a stressor a stressor is our experience of how much demand for adaptation that an event or situation puts upon us. Some stressors are different for different people. Print the download and write down your own examples of different types of stressors.

* Ripple Effect Stressors: These are stressors that, like a stone thrown into the water, ripple off in response to a change or life event. One occurrence can continue to cause other daily stressors. Example: Divorce. What’s your example?

* Chronic Stressors: These are long-term stressful situations that have no resolution in sight. Example: Constant deadlines, overcrowded working conditions. What’s your Example?

* Acute Stressors: These are short-term stressful situations that will soon be resolved. Example: Car runs out of gas; short term illness. What’s your example?

* Not Knowing Stressors: These stressors are due to not knowing the who, what, when, where, or how of a situation. Example: Traveling in an unfamiliar city; being new on the job or project. What’s your example?

* Personal or Non-Personal Stressors: These stressors are caused by things that cannot be controlled. Example: Being stuck in snowstorm. What’s your example?

* Trigger Stressors: These are reminders of past stress that produce a renewed stress response. Example: Watching workmen on a tall building reminds you of your fear of heights. What’s your Example?

* Daily Hassles: Those minor annoyances that happen daily can add up to become a big part of your stress load. Example: Concern about health, weight, or fitness; money; wasting time; being lonely; anxiety about performance. What’s your example?

© 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