HealthyLife Articles

Tag: balance

Reducing Time Urgency

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

The problem of time urgency can also be managed. Below are recommendations that will reduce the stress and “hurry sickness” that many Type A behaviors produce. Check off each as they are practiced. Follow all six steps.

Step 1 – Become More Aware of Your Time Urgency

* Review theSelf-Inventory.

* Ask a friend or relative for feedback.

* Inform those close to you of your efforts to change.

* Review the causes of your time urgency.

Step 2 – Allot More Time to Activities

* Get up 20 minutes earlier.

* Be realistic about your time frames.

* Prioritize tasks and realize that some will go unfinished.

* Interject periods of relaxation throughout the day.

Step 3 – Practice Being Slow

* Take a toddler for a walk – at their pace.

* Record a conversation, then listen to the speed of your speech.

* While eating, place utensils down between bites. Chew food thoroughly.

* Notice all the details or characteristics of some situation.

* Do not wear a watch for a day.

* Practice patience while waiting in the longest line at a supermarket.

* Read a magazine while waiting in a line.

* Visit a park or museum.

* Refrain from interrupting someone doing an activity slower than you might do it.

Step 4 – Listen to Others

* Before you speak, ask yourself if you have something meaningful to say. Are you talking just to talk?

* Ask someone else what they did today.

* Listen to someone without a single interruption.

* Take a deep breath each time you are about to interrupt or finish a sentence for others.

Step 5 – Relax Your Driving Style

* Wait an additional one-half hour before leaving work to avoid rush hour traffic. Spend this time relaxing or planning.

* Do not pass slower cars.

* Do not go through yellow lights.

* Listen to relaxing music on a cassette tape while driving.

* Do not honk your horn except in an emergency.

* Drive in the slow lane.

Step 6 – Reduce Multiple Thoughts and Activities

* Do absolutely nothing but listen to music for 15 – 20 minutes.

* Do one task at a time.

* Ask someone to remind you if you try to do two or more things at once.

* Delegate activities.

© 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
Manage Job Stress

Work Life

Job stress causes a worker to feel overly taxed both mentally and physically. It affects both workers and employers.

What Causes Job Stress?

* Too much work to do. Conflicting expectations.

* Lack of support from co-workers and bosses.

* Crowded, noisy, unsafe work conditions. Infrequent rest breaks.

* Rapid changes for which workers are not prepared. Job insecurity.

If not dealt with, job stress can lead to health problems.

Signs & Symptoms of Job Stress

* Hard time concentrating. Headache.

* Sleep problems. Stomach problems.

* Short temper.

* Job dissatisfaction. Low morale.

* Increase in being late for work or not going to work.

Ways to Manage Job Stress

* Schedule your time and tasks to be done. Use a calendar, planner, “TO DO” lists, etc. Rank order tasks. Break tasks down into steps. Check off items that are done.

* Organize your work space to make it easier to find things. Get rid of items and e-mails that you don’t need.

* Ask for help from your boss and co-workers, as needed. Ask your boss for the order in which your job tasks need to be done.

* Take breaks. Get enough sleep.

* Leave work at work. Try not to take work home. If this is not possible, take as little work home as you need to.

* Plan for and take vacations that give you a rest from work.

* Relax as much as you can.

Resources

National Institute for Occupational Safety and Health (NIOSH)

800.CDC.INFO (232.4636)

www.cdc.gov/niosh

Occupational Safety and Health Administration (OSHA)

800.321.OSHA (321.6742)

www.osha.gov

© American Institute for Preventive Medicine

January 23, 2026
Potatoes: Diet Friend Or Foe?

HEALTHY EATING

Perhaps you’ve heard the old saying that a potato isn’t a vegetable, it’s a starch. Actually, a potato is a starchy vegetable, so it’s both!

Are potatoes healthy?

Potatoes are higher in starch and calories than other vegetables. But that doesn’t mean you should never eat them. Like any food, enjoy potatoes in moderation. Try to eat a variety of fruits and vegetables each day.

Potatoes supply a good amount of nutrients and can help you feel full. One medium potato has 110 calories and is a good source of:

* Potassium (more than a banana)

* Vitamin C

* Vitamin B6

* Fiber

Eat them all-natural

Potatoes may get an unhealthy reputation because they’re often fried or dressed with high-fat toppings like butter and sour cream. Enjoy potatoes baked or microwaved with a small amount of butter or olive oil and salt-free seasoning or herbs.

Source: United States Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026
Seven Ways To Cure Workaholism

Stress Management

Time off is good behavior, especially for people who work, work, work, all the time. When work overpowers all other activity, stress develops. Long hours, with little relief, generally leads to:

* Less productivity or inefficiency.

* Neglected family and social life.

* Distorted concepts of what’s important and what’s not.

So often, though, a workaholic is the last to realize a problem exists. People who have trouble separating themselves from their jobs may feel that their personal worth is measured by how much they produce at work and little else.

Ask your spouse or a close friend if they think you’re a workaholic. If the answer is yes, here are some ways to create a healthier balance between work and play.

Gradually cut down the number of hours you work each day or week.

Avoid radical changes, but take measurable steps, like making it a rule not to work on weekends. (If that means you have to cut your workload proportionally by skipping unimportant tasks or delegating some work, so be it.)

Plan time for recreation in your schedule as though it were an important commitment.

(It is.) Set aside some time for fun, however brief, every day.

Get some physical exercise every day.

Take a walk, do some stretching, or participate in some other nonstressful, noncompetitive activity.

Avoid talking shop over lunch.

Go on a picnic or meet an old friend and talk about something unrelated to work.

Choose a hobby that contrasts with the kind of work you do.

If you work on highly technical mental problems all day, take up a handicraft hobby like woodworking or needlework. If you stay indoors all day, take up an outdoor activity like gardening or bicycling.

Select leisure activities carefully.

You need at least one activity you can share with family or friends.

Refuse to feel guilty when you’re not working.

This is probably the most important step of all.

© American Institute for Preventive Medicine

January 23, 2026
Delegation Caddy

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

Compare the idea of delegation to having a good caddy in a golf tournament. A caddy helps the golfer with his/her game. Delegation can help you with your projects. When you wish to delegate, remember the word CADDY and follow these guidelines.

Clarify your objectives:

What is the nature of the project to be accomplished? Are you assigning a task or a responsibility?

Amount:

Specify the amount of work that is expected.

Due Date:

Propose a due date for completion. This must be realistic for the amount of work being expected. Set up checkpoints to evaluate if the work is on target.

Yardstick:

Have ways to evaluate the desired results. These should be made clear to the person doing the work.

Successful delegation depends on giving the person being delegated enough information. Stress will be reduced and there will be greater productivity and satisfaction. The best way to improve your skill of delegation is to practice it. Choose something simple to being with and use the formula below to carry it out.

Instructions: List two items that could be delegated to others. Next, fill in the appropriate information under C, A, DD, and Y.

© 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 Relaxation Reflex

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

Tension builds up in your muscles. Muscles constrict even more during the stress response. The relaxation reflex exercise can help to release muscle tension. To learn this technique, the body is divided into key muscle groups or zones. Muscles in each zone are tensed, on purpose, and then released. The overall relaxation effect is greater than if the muscles were never tensed at all.

Long Version (10 Minutes)

General Instructions – Complete all 13 steps

1. Sit back in your chair, uncross your legs, and place your arms at your sides.

2. Close your eyes and make yourself comfortable.

3. Breathe in slowly through your nose.

4. Exhale slowly through your mouth.

5. Repeat this slow, rhythmic breathing for 30 seconds, pausing between each inhale and exhale. Concentrate on only one body zone at a time. Do not hold your breath.

Body Zone One – Arms and Hands

6. Raise your arms in front of you, make two fists, bend your arms at the wrist and elbow. Increase muscle tension more and more as you inhale to a comfortable count of approximately three seconds. Do not hold your breath. Relax your arms and allow them to drop at your sides or lap. Allow your body to go limp by lowering chin and shoulders. Take three deep inhales and exhales. Concentrate on the feeling of relaxation in the muscles.

Body Zone Two – Head and Neck

7. Scrunch your eyes, nose, cheeks, and brows; stretch your mouth and grit your teeth; tuck your chin down towards your chest. Hold for three to seven seconds. Do not hold your breath. Release the face and neck muscles. Allow your body to go limp by releasing head and shoulders. Take three deep inhales and exhales. Concentrate on the feeling of relaxation in the muscle zone.

Body Zone Three – Middle Torso

8. Thrust your shoulder blades back, tighten the muscles in your stomach and in the small of your back. Hold for three to seven seconds. Do not hold your breath. Release the muscles of the shoulders, back, and abdomen. Allow your body to go limp by releasing your head and shoulders. Take three deep inhales and exhales while concentrating on the feeling of relaxation in the muscles. Discontinue if any pain or discomfort is felt.

Body Zone Four – Legs and Feet

9. Lift one foot off the floor; hold the leg straight; point your toes back towards your face; increase muscle tension as you inhale slowly. Hold for three to seven seconds. Do not hold your breath. Relax each leg and allow it to drop to the floor. Allow your body to go limp by releasing your head and shoulders. Take three deep inhales and exhales. Concentrate on the feeling of relaxation in the muscles.

Final Steps

10. Imagine a warm, heavy wave of relaxation flowing in your head.

11. Now imagine the warmth and heaviness of the wave of relaxation as it flows down through your neck, down your shoulders, out your arms to your hands and fingers, through your chest, back, stomach and hips, down your legs to your feet and toes.

12. Feel the warmth and heaviness from the wave of relaxation throughout your body. Note the warm, tingling sensation in your hands and feet.

13. Slowly open your eyes and resume your normal activities.

Short Version (12 Seconds)

Not everyone has ten full minutes to reduce muscular tension. This twelve-second version of the Relaxation Reflex can be learned after three to four weeks of practicing the ten-minute version. Your body will quickly respond to the familiar signals to relax.

1. Become aware of body tension. Focus on your breathing.

2. Inhale slowly for a count of three seconds.

3. Slowly exhale to a count of 3 seconds and at the same time allow your body to go limp by dropping your head and shoulders.

4. Again, inhale slowly to a count of three seconds. Hold for a count of three.

5. Slowly exhale to a count of three. Imagine the warm, heavy wave of relaxation energy flowing down from your head through your body. Allow the wave of relaxation to reach your toes.

Note of Caution:

Do not tense any part of the body that is weakened, such as a bad back. Do not use this technique if you have a history of heart problems.

© 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
Mental Health Matters

Mental Health Care

Emotions play a role in overall health. Everybody has bad days. Too many in a row can affect your well-being.

Exercise.It releases powerful chemicals that lift your mood.

Sleep well.Seven to eight hours a night enhance memory, learning ability, and mood.

Eat well.Good nutrition affects your energy level and your mood.

Let the sun shine in.Sun exposure of ten to 15 minutes a day warms your spirit. It helps the body absorb calcium for strong teeth and bones.

Express yourself.Do things you enjoy. Draw, write, or play an instrument.

Balance work and personal life.All work and no play is no fun for you or people around you.

Reach out.Share your feelings with friends and family. Build a support network. Help others. Seek help if your emotions are disrupting your life.

Action Steps:Feel like screaming? Count to ten slowly to calm yourself and avoid saying or doing something you might regret.

© American Institute for Preventive Medicine

January 23, 2026
Read The News Without Stress

SUCCESS OVER STRESS

Staying informed about current events can feel like all bad news. News media mainly highlight the challenges the world is facing. Hearing about all the negative things taking place can trigger stress and burnout.

Being informed on local and world news is important. But, you are not designed to carry the weight of the world.

Stay on top of recent events without stressing out

Read instead of watching

Videos and visual images can cause more stress than simply reading the facts.

Limit news sources

Choose one or two reputable sources for the news. Remember, the news posted on social media is often designed to rile you up and shouldn’t be your first source.

Focus on the positive

Like Mr. Roger’s mother said, look for the helpers. Yes, bad things happen, but good people rise to the occasion.

Take care of your health

Engaging in healthy habits makes you more resilient to stress. Get enough sleep, move your body, and eat a healthy diet.

Take a break

If you notice stress or preoccupation with the news rising, it’s a good idea to step away for a few days or a week or more.

Find support

If you are feeling overwhelmed by what’s happening in the world, get the help of a support group or licensed therapist.

© American Institute for Preventive Medicine

January 23, 2026
Activity Log

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

In order to improve time usage, you need to know how you currently spend your time. Estimate the amount of time you spend on the following daily activities. Choose an average day with average demands on your time. Write in any additional time demands not listed.

After completing, total each section and then add the subtotals together. The total cannot be more than the 1,440 minutes in a day. Check your figures if you are much higher or lower than this. Now go back and evaluate how you spend your time. If you think you are spending too much time on an activity, then put a minus sign (-) in the rating column. If you feel you spend too little time on an activity, put a plus sign (+) in the rating column. For those activities you feel have the right amount of your time, put an equal sign (=).

Finally, make adjustments in your daily routine so that you will be spending more time on activities rated plus (+) and less time on activities rated minus (-). The next section, “Time Management Techniques,” should be helpful to you in making these changes.

Work Activities & Time Spent (10 Minute Blocks)

* Commuting time

* Meetings

* Telephone calls

* Reading, paper work, and correspondence

* Maintaining equipment

* Helping co-workers

* Drop-in visitors

* Seeing the boss

* Receiving and/or shipping stock

* Traveling on the job

* Calling on customers

* Miscellaneous job activities

Personal Activities & Time Spent (10 Minute Blocks)

* Grooming and personal care

* Eating

* Sleeping

* Physical activity

* Calling on customers

Household & Family Activities & Time Spent (10 Minute Blocks)

* Cooking

* Laundering

* Housecleaning

* Yard work

* Household maintenance

* Shopping

* Paying bills

* Child care activities

* Religious activities

* Family outings

* Family communication

* Miscellaneous family activities

Leisure Activities & Time Spent (10 Minute Blocks)

* Listing to music

* Television viewing

* Hobbies

* Spectator sports

* Parties and socializing

* Miscellaneous activities

© 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
Does Time Get The Best Of You?

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

One of the most effective methods for handling daily stress is to practice skills that help you budget your time. Busy people can’t afford to let time get the best of them. Use this list to locate symptoms of ineffective time management in your life.

Instructions: Check the symptoms of ineffective time management that apply to you and write an example from your own experience.

* Missing deadlines

* Feelings of constant rushing

* Indecision about taking action

* Non-productive activity

* Being overwhelmed by demands or details

* Feeling fatigued or listless

* Not enough time for things you’d like to do

* Over-involvement in other’s problems

* Taking work home nightly

* Constant interruptions during the day

* Lack of delegation to others

* Procrastinating on tasks

* Facing the day without a plan or goals

* Feeling that you are neglecting family or friends

© 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