HealthyLife Articles

Tag: calm

Practice Relaxation Techniques 2

Healthylife® QuitWell™

Part 4

Use relaxation techniques to manage daily stressors.

Plan Relaxation Time

Plan time during the day to relax. You can also do relaxation exercises as needed during the day. Practice these techniques before, during, or after trigger activities (like eating or talking on the phone).

Relaxation techniques can help reduce stress-related health problems, such as high blood pressure, headaches, and pain. These tools also help you to have greater physical and mental control. This helps you get through times when you may have had a cigarette or other form of tobacco/nicotine in the past.

How the mind can control the body:

* It can slow brain wave patterns.

* It can reduce heart and breathing rates.

* It can increase blood flow to the limbs.

* It can relax muscles.

Think about the rest of today. When can you spend 10 minutes relaxing? Here are a few ideas of times you can practice relaxation:

* Break times when you would usually be on your phone, checking apps or scrolling mindlessly

* While drinking your morning coffee

* Winding down for bed in the evening

* Walking the dog or playing with your pet

© American Institute for Preventive Medicine

January 23, 2026
Lowering Stress With Gratitude

SUCCESS OVER STRESS

Most of us are thankful for certain things in our lives. But, how often do we think about them?

Gratitude doesn’t always come naturally. It’s easy to get caught up in situations that go wrong, whether big or small. This can lead to higher stress levels. The good news is that we may be able to reverse some of this stress with gratitude. It may improve our overall emotional health, too.

Getting going with gratitude

How should you get started with a gratitude habit? You must make it part of your routine. Practicing gratitude every day will have the most benefits and you’ll be more likely to stick with it.

Take a few minutes each day, whether in the morning or at night, to think about good things in your life. They can be things that happened today, such as a good day at work. They can also be bigger things, like your overall health or people in your life.

If you find your mind wanders during this activity, don’t give up. Try writing things down in a notebook if that’s easier for you.

After you’ve named some things in your life that are good, stop. Take a moment to think about the positive experience or person. Let yourself feel happy about these things. You can even relive them in your head if you like.

Try writing a letter to someone who did something nice for you. You don’t even have to send it. The act of writing the letter is a way to feel your gratitude. You can also send a text or email to them explaining why you appreciate them.

During this time, try not to focus on any negative thoughts or situations.

Being grateful during good & bad times

This practice is helpful if you’re under a lot of stress. But, don’t forget about feeling grateful when things are going well. Even when life is great, keep up your gratitude habit. This could make it easier for you to do when things aren’t going right.

Of course, when things get challenging in life, you may feel more “down.” This is normal and expected. Don’t try to force yourself to feel happy all the time. In fact, experts think that hiding your feelings can make you feel worse.

Accept your feelings and talk about them with someone you trust. Go for a walk or exercise to help combat stress. Then, try to focus your thoughts on gratitude once again.

Source: National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Relaxation Reflex 2

Healthylife® QuitWell™

Part 4

This skill involves relaxing 4 basic muscle groups. Tightening and releasing the muscles produces a soothing effect which helps you relax. Taking slow deep breaths and dropping the head and shoulders forward add to the effect.

Practice every day for about 5-10 minutes. Divide the body into 4 muscle groups. Tense each group for 5-10 seconds, then release.

*Arms and Hands– Lift arms, bend wrists and elbows, make fists, tighten upper arms.

*Face and Neck– Squinch eyes, nose, cheeks, and brows, stretch mouth and grit teeth, point chin down toward chest.

*Middle Torso– Push shoulders back, tighten stomach and small of back.

*Legs and Feet– Lift legs off floor, hold straight out, point toes toward face, tighten thighs.

When I will try this?

(After) How did your body feel after this activity?

(After) How did your stress level change after this activity?

Practice this strategy regularly. It may not help you the first time you try it, but the next time it might. As you get better at it, it may become even more helpful to you.

© American Institute for Preventive Medicine

January 23, 2026
Use Breathing To Lower Stress

SUCCESS OVER STRESS

What do you do to relax? Many people sit down with their smartphones or in front of a TV. But these things may not actually help you de-stress. They could make you even more stressed, especially if you’re watching the news or social media.

To fight stress, you need to engage the body’s ability to relax. Your body has a natural way to decrease heart rate, blood pressure and muscle tension. This helps you cope with stress in healthy ways. It can decrease anxiety, too. And it only involves slow, deep breathing and some focus.

Time to breathe

Take a few minutes each day to do this exercise. You may find it makes a huge difference in your stress levels!

* Lie down or sit in a comfortable chair.

* Close your eyes and put one hand on your belly.

* Think about your breathing. Is it fast or slow? Does your hand move up and down when you breathe in and out?

* Slowly bring more air into your lungs. Allow your belly to inflate like a balloon as you breathe in.

* Let the air out gently, letting your belly flatten back down.

Do this for about five minutes to start. Then, increase to 10 minutes or more as you can. Try to do it every day. You’re worth the few minutes it takes to release stress and feel better.

Source: U.S. Department of Veterans Affairs

© American Institute for Preventive Medicine

January 23, 2026
Practice Relaxation Techniques 3

SleepWell® Program

Week 4

Learn These Three Skills to Relax

1. Relaxation Reflex: Get rid of muscle tension.

2. Mental Imagery: Think of calm, restful places.

3. Deep Natural Breathing: Feel relaxed by breathing in more oxygen.

Plan Relaxation Time

If possible, use the hour before you sleep to wind down and prepare your body and mind for sleep. You can also do relaxation exercises as needed throughout the day. Relaxation techniques can help reduce stress-related health problems, such as high blood pressure, headaches, and pain. These tools also help you to exercise greater mental and physical control and reduce negative emotions.

How the mind can control the body:

* It can slow brain wave patterns.

* It can reduce heart and breathing rates.

* It can increase blood flow to your limbs.

* It can relax muscles.

Prepare for Relaxation

Remove external factors that could be causing your body and mind to be overly alert. Watching TV is ok, but avoid loud, violent, or exciting programs. Mindless programs are better. Dim the lights. Play a quiet game (though not on your phone or computer), read a book, or organize your sock drawer or the clothes in your closet.

A bath taken two hours before bedtime allows your body temperature to drop to a sleep-inducing level.

Relaxation Reflex

This skill relaxes four basic muscle groups. Tightening and relaxing these muscles produces a soothing effect which helps you relax. Take slow deep breaths, drop your head, and place your shoulders forward to add to the effect.

Practice this every day for about five to 10 minutes. Divide the body into four muscle groups. Tense each group for five seconds, then release.

1. Arms and Hands – Lift your arms, bend them at your wrists and elbows, make fists, and tighten your upper arms.

2. Face and Neck – Squinch your eyes, nose, cheeks and brow. Stretch your mouth and grit your teeth. Point your chin down toward your chest.

3. Middle Torso – Push your shoulders back, tighten your stomach and the middle of your back.

4. Legs and Feet – Lift your legs off the floor and hold them straight out. Point your toes towards your face. Tighten your thighs.

Mental Imagery

Choose a peaceful scene like a beach, forest, or sunrise. You can even choose a place of fantasy. Then take an imaginary visit there and relax in the process. Imagine this place using the following 10 steps:

1. Find 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 peaceful scene. Picture where you are and what you do when your mind and body are very, very relaxed. Pause to create and capture the image of your soothing 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. Find the calm and peace. Allow yourself to feel good… Let your whole body relax and enjoy the moment.

7. Pause for five 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.

Deep Natural Breathing

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

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

2. Note any tension in your muscles.

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

4. 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.

5. Hold the air in for three seconds.

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

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

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

9. Your chest should feel less constricted. You should feel less stress and tension physically and mentally.

© 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
Stress Less For Success

Stress Management

Set career and personal goals that have meaning for you and that can be achieved.

* Do your best.

* Accept that you don’t have to be perfect.

* When something is bothering you, speak up. Do so with tact, clarity, and respect.

* If you feel overwhelmed with your workload, discuss solutions with your supervisor.

Separate work from your home and personal life. Make time for leisure activities you enjoy.

* Focus on what you can accomplish.

* At work, take 5-minute walk breaks.

* Don’t fret about things that are out of your control.

* Don’t skip lunch.

© 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
Keep Cool In A Crisis

Stress Management

If you’re going through a crisis, your view of the world probably isn’t too rosy. Sudden, sometimes unexplainable events, like loss of a job, death of a loved one, or illness or injury, throw people into an emotional abyss. It’s a crowded abyss, too: The National Institute of Mental Health estimates that in any six-month period, nearly 30 million Americans face some kind of crisis. Much of the stress triggered by a crisis arises from our perception of the event-whether we view a crisis as a challenge or a threat, an opportunity or a ticket to doom. Here are some skills that are useful for putting crises into perspective and surviving with minimal damage to emotional health.

* Visualize the future in positive, healing ways. Imagine yourself feeling good again and being happy. When people imagine themselves behaving in a particular way, the likelihood that things will turn out as expected increases.

* Learn to physically relax. It’s hard to feel tense when your body is completely relaxed.

* Be realistic when you describe your situation to yourself and others. Avoid exaggerating or using emotionally charged words like “never,” “always,” or “hate.”

* Take one day at a time. Set goals you can measure and achieve, and don’t demand too much of yourself.

* Don’t allow yourself to get bogged down in self-pity, but be willing to accept help from others. Love, friendship, and social support are powerful coping tools for managing stress.

* Remember, you’re not alone. Whatever you’re going through, others have experienced and survived. You will, too.

© American Institute for Preventive Medicine

January 23, 2026
Keep Your Cool With This Tool

Stress Management

Communicating well is the key to keeping calm.

Trying to express your thoughts and needs to somebody who just doesn’t get it can be very frustrating. You may supress your feelings or blow a gasket, neither of which is good for your mental state or physical health. With some effective skills to handle your emotions, you can resolve differences, build trust and respect, and create a positive environment that breeds creativity, productivity and success.

Effective communication is a combination of skills that includes listening, recognizing nonverbal signals, managing stress in the moment, and staying connected to your emotions.

Are you listening?

Listening is vital to effective communication. It’s not just hearing the words, but understanding what the other person means and how he or she feels.

Listen carefully.

* Put away your cellphone, close your folders, and don’t doodle. Focus on hearing what is being said.

* Don’t interrupt or redirect the conversation to your concerns.

* Don’t appear judgmental, critical, or accusatory.

* Show your interest in what is being said. Nod, smile, and make sure your posture is inviting.

Watch your body language.

* Don’t roll your eyes, squirm in your seat, or contort your face to show that you are annoyed.

* Don’t say yes while shaking your head no.

* Keep your arms uncrossed and maintain eye contact.

Keep stress in check.

Stress in small doses may help you under pressure. But too much can cloud your ability to speak clearly, listen effectively, or read non-verbal skills properly. Reacting can cause you to say or do things you’ll regret.

Action Step

The next time you are in a stressful situation, take control. Think before you speak. Take a few deep breaths. Look for humor to break up the tension. Be willing to compromise or at least agree to disagree.

© American Institute for Preventive Medicine

January 23, 2026