HealthyLife Articles

Tag: calm

Enjoy Every Moment

SUCCESS OVER STRESS

The idea of enjoying each moment may be good for your health, say scientists at NIH. Yes, but how? The idea is called mindfulness. This ancient practice is about being completely aware of what’s happening in the present.

Becoming more mindful-instead of going through life on autopilot-requires commitment and practice:

*Take some deep breaths.Breathe in through your nose to a count of 4, hold for 1 second, exhale through the mouth to a count of 5. Repeat often.

*Enjoy a stroll.Notice your breath and the sights and sounds around you. As thoughts and worries enter your mind, note them but then return to the present.

*Practice mindful eating.Be aware of taste, textures, and flavors in each bite. Listen to your body when you are hungry and full.

*Find mindfulness resources.Yoga and meditation classes, mindfulness-based stress reduction programs, and books are helpful.

© American Institute for Preventive Medicine

January 23, 2026
Forget Shouting

WELL-BEING

While many people try to steer clear of arguments with family members, two Vanderbilt University philosophy professors offer a better solution.

Scott F. Aikin and Robert B. Talisse co-wrote Why We Argue (and How We Should): A Guide to Political Disagreement. The trend to avoid arguments with loved ones has more to do with how bad we are at arguing than how strong our beliefs are, according to Aikin. “The better solution would be to improve our skill at making arguments in ways that allow for better, more reasoned exchange.”

Aikin and Talisse suggest the following:

* Remember that reasonable and intelligent people disagree about important matters. Keep this in mind even when your relative says something appalling.

* When arguing, be sure to acknowledge your family member’s good points.

* Be prepared to say what it would take for you to change your mind. Consider what evidence would make your view wrong.

* Know the weak points about your view. Be able to articulate what the best arguments against your view are.

“Acknowledging the opposition’s good points and seeing troubles for your own side are too often taken to be a sign of weakness,” Aikin said. “But it’s that attitude that actually makes us bad at argument and makes argumentative exchange so unpleasant and dogmatic. Instead, these habits make exchanges more reasonable and productive.”

© American Institute for Preventive Medicine

January 23, 2026
How Music Can Relieve Stress

SUCCESS OVER STRESS

Listening to music you love can make you feel great. Research also shows that it can help you cope with stress. Several studies have shown that music has a clear effect on how the body responds to stress.

The University of Nevada, Reno says the best kind of music is the kind you enjoy. It doesn’t have to be considered “relaxing” to help you feel better. Try different types such as Celtic, Native American, jazz, classical, or music with nature sounds.

Music has been shown to decrease levels of the stress hormone cortisol. It also increases key cells that fight off viruses and illnesses.

The littlest listeners

Premature infants in a neonatal intensive care unit (NICU) showed improvements in sucking patterns and heart rate while listening to music. In addition, children who listened to music while getting an IV inserted said they felt less pain than those who didn’t listen to music.

© American Institute for Preventive Medicine

January 23, 2026
Let It Go

SUCCESS OVER STRESS

Forgiving ourselves for hurting another is easier if we first make amends-thus giving our inner selves a “moral okay,” according to Baylor University psychology researchers.

The research, published in The Journal of Positive Psychology, is significant because previous studies show that the inability to self-forgive can be a factor in depression, anxiety, and a weakened immune system, researchers said.

“One of the barriers people face in forgiving themselves appears to be that people feel morally obligated to hang on to those feelings. They feel they deserve to feel bad. Our study found that making amends gives us permission to let go,” said one researcher.

By making amends, individuals may be able to “pay for their wrongs.”

© American Institute for Preventive Medicine

January 23, 2026
Living A Balanced Life

WELL-BEING

What does it mean to live a “balanced life”? For many people, this means finding time for things you enjoy and taking care of yourself. No one’s life is perfectly balanced all the time. But, you can work toward putting all of these things into your life each week or even each month. This is a good way to avoid burnout at work and at home.

Quiet time:Find time for meditation, prayer, yoga or whatever helps you feel at peace.

Exercise:Being active helps boost mood and is great for your health. It gives you more energy to deal with whatever life throws at you.

Healthy diet:Eating plenty of fruits and vegetables, lean proteins, whole grains and healthy fats helps your body be at its best. Try to drink water instead of soda, coffee or juice.

Find joy at work:Connect with coworkers and look for fun opportunities at your job. This can make work feel less like “work,” and more like a positive part of life.

Self-development:Try a hobby that brings out your creative side. Or, read a book and learn about something new.

Sleep:Sleep is your time to recharge your body and mind. It helps you remain calm and focused and is important for fighting off illness. Most adults need around 8 hours of sleep every night.

© American Institute for Preventive Medicine

January 23, 2026
Short Trips, The Road To De-Stress

SUCCESS OVER STRESS

To mentally rejuvenate and de-stress, the obvious choice may be to take time off from work or get away from the routine at home with a vacation, but a psychologist at the University of Alabama at Birmingham says a long vacation may not be your best bet.

“Although vacations themselves rank fairly low on the list of stressors, they combine elements like travel, sleep disruption, and food changes that can themselves be stressful,” explained Dr. Christopher Robinson, a psychology professor.

Robinson, who said research has shown that people who were about to go on vacation were happier-evidence that anticipation of a break is a mental perk-offered tips to maximize the short-term increase of happiness vacations provide:

* Take shorter trips throughout the year instead of only one long vacation.

* Sprinkle spontaneous weekend getaways into the schedule.

* Request a morning off after an evening out to extend the break.

Whether it is hiking or camping, a relaxed family game night, golf, going to the beach or getting a baby sitter and having an evening out with one’s partner or friends, Robinson encouraged fitting in regular mental health breaks.

“I find that regularly taking time to sit around a fire pit with friends helps me de-stress far better than involved vacations with tons of planning,” Robinson said. “While what’s relaxing varies from person to person, any time off that offers an escape from the everyday can help.”

© American Institute for Preventive Medicine

January 23, 2026
Take The Hectic Out Of Mornings

WELL-BEING

Do you find your mornings feel rushed and stressful? There are some things you can do to make them better. A few simple steps can help your mornings go more smoothly.

Get up at the same time each day.

Having a regular wake-up time sets your body’s internal clock. This helps you fall asleep on time and get up feeling refreshed. Even if you don’t have to be up that early on the weekends, it’s good to set your alarm and get up anyway. This will keep your sleep routine consistent.

Stretch your muscles.

Stretches are relaxing and can be energizing. Stretching for just 15 minutes a day can improve your sleep by up to 30 percent.

Eat right in the morning.

A healthy breakfast gives you more energy. It may also help you set the tone for healthy habits throughout your day. Up to 500 milligrams of caffeine (about four cups of coffee) is okay for most people, but don’t exceed this amount. Too much caffeine makes it hard to fall asleep at bedtime, setting you up for a sleepy morning.

Move your body.

Just 30 minutes of exercise can help boost your energy and improve your sleep. This sets you up for a more restful night and a better morning. People who exercise in the morning may have less trouble falling asleep.

Sources: National Sleep Foundation; Produce for Better Health Foundation

© American Institute for Preventive Medicine

January 23, 2026