HealthyLife Articles

Tag: coping

Stress-Reducing Tips For Working Healthy

SUCCESS OVER STRESS

When you feel your stress level rising, breathe and look at the problem from a different angle.

* When you’re in a stressful situation such as a business meeting, take a deep breath. Visualize someone you love or your favorite place on earth. You’ll be transported out of the moment and reminded about what you really value in life.

* Are you in a high-pressure business situation? Maybe you need to ask yourself why. Can you balance your personal and work life? If not, develop an exit strategy. You’ll get a better sense of control and have a goal.

* Let your co-workers know what’s important to you. Maybe they’ll better understand your point of view.

* Make a list of your personal priorities. What’s important to you? Stick with your list. You may find that it’s not about the money and it’s all about your health (mental, physical, and emotional).

* Sometimes you just can’t do it all. Admit it. Saying no to a project or a plan or a friend is okay.

* Recharge. Take your vacation. You earned it.

© American Institute for Preventive Medicine

January 23, 2026
Identify Emotions That Prompt You To Eat

Healthylife® Weigh

Part 6

Indicate how often the following scenarios apply to you.

* When I’m angry or upset, I think, “I don’t care what I eat or how much I eat.”

* When I see something tasty, I eat it but regret it later. I find myself saying, “Why did I just do that? I didn’t really want it.”

* When I have a craving for something, it is very difficult for me not to satisfy it right away. I may feel frustrated until I have it.

* When I’m stressed, I tell myself, “I can take a break from eating healthy so I can focus on the stressful things. I will get back on track later.”

* When I am eating with my friends or family, I can’t seem to stick to my healthy plans.

* Once I start eating something I really like, I have a hard time stopping, even when I want to.

* I find myself saying, “Oh, what the heck, I blew it anyway. I might as well eat whatever I want.”

© American Institute for Preventive Medicine

January 23, 2026
Stressed? Try This

WELL-BEING

If you’re feeling stressed, learn from research at the University of Cincinnati that looked at ways college students could unwind and unfrazzle. The study was published in the Journal of Happiness & Well-Being.

Immediate actions

* Stop, pause and breathe: Slow down, take deep breaths, and count backward from 10.

* See the bigger picture: Ask yourself if this is a big deal or not.

* Contact a friend: Everybody has a phone. Call someone who can listen.

Long-term actions

* Diet and exercise: If you’re eating healthy and being active, you’ll tend to have lower stress levels overall. Exercise burns off negative energy. And the right food in moderation helps you avoid feeling weighed down.

* Daily “me time”: Take time, even just 10 minutes, and go outside, walk, enjoy something.

* Remember to HALT: Take care of 4 things: Make sure you’re not Hungry, Angry, Lonely, or Tired.

© American Institute for Preventive Medicine

January 23, 2026
Relieve The Pressure

Healthylife® Weigh

Part 6

Avoiding all holiday food challenges is nearly impossible. Adjust your goals and your action plan for success during this time. Your goal may be to “maintain, don’t gain” during a holiday season.

Celebration days throughout the year are likely a small fraction of your overall year. Of course, stretching celebration days into weeks and months as a “holiday season” can pose challenges to your healthy goals. Even during traditional “holiday seasons,” stick with your healthy habits on nearly all days.

Healthy Holiday Strategies:

* Have a healthy snack (fiber-rich carbohydrate + protein & a healthy fat) before going to the event.

* Keep a drink in your hand (choose water most of the time) and sip throughout the event.

* Avoid tables with appetizers and food. Talk with others away from where snacks are served.

* Prioritize exercise. This will help you manage stress and keep your metabolism running hot.

* Focus on people, not food. Visit friends and relatives. Take non-food gifts, such as flowers.

* Modify meals to include less sugar, saturated fat, and sodium.

* Create new traditions that are not planned around food. Do volunteer work or plan a hike/outdoor adventure with friends and family.

* Use stress management tools in this guide.

* Get enough quality sleep.

© American Institute for Preventive Medicine

January 23, 2026
What Does Ptsd Look Like?

SUCCESS OVER STRESS

You may have heard of post-traumatic stress disorder, or PTSD, which happens when someone experiences a traumatic event. Many Veterans of the military, soldiers, prisoners of war, and victims of war experience PTSD. But, even those not involved with the military or war can experience PTSD. It can also be caused by:

* Rape, abuse, violent crimes or domestic violence

* Car accidents

* Natural disasters, such as a fire, earthquake or tornado

* Terrorist attacks

* Bullying

* A life-threatening illness, such as cancer

* Loss of a loved one

* Working in dangerous situations, which may include police officers or firefighters

PTSD may happen right after the traumatic event, or it can appear months or years later. Symptoms may include:

* Feeling angry or becoming violent

* Nightmares, flashbacks and/or hallucinations

* Forgetting parts of the traumatic event

* Feeling anxious or jumpy

* Sleep problems

* Avoiding people, places or things that remind the person of the traumatic event

People who have PTSD are often depressed. In some cases, PTSD can lead to abuse of drugs or alcohol. It’s important to see a doctor if you think you may have PTSD. Proper treatment can help a person manage their symptoms. Though PTSD cannot be cured, many people can feel better and lead happier, more productive lives with help from their health care team.

Kids & PTSD

Children can experience PTSD after a traumatic event, just like adults. But, the symptoms may be different than those seen in adults. A child with PTSD may:

* Act confused, agitated, afraid, helpless or angry

* Block the event by avoiding people and places that remind them of the event

* Act depressed, withdrawn or detached from others

* Act out or talk about scary events, especially at playtime

* Become violent and/or prone to extreme temper tantrums

* Be unable to talk

* Be afraid to be left alone

* Have frequent nightmares

If your child has experienced a traumatic event, it’s important to get them medical help as soon as possible. With prompt treatment that usually includes therapy, many children can heal from PTSD and go on to live normal lives.

© American Institute for Preventive Medicine

January 23, 2026
4 Ways To Beat Stress – Fast

SUCCESS OVER STRESS

Whether it’s work, family matters or another issue, it can be hard to relax and wind down when stress hits. Our body has a physical response when we feel stressed or upset. Most people will find that their muscles tense, their breathing gets faster, blood pressure may rise and they may even feel ill. Fortunately, there are some quick ways to help stop this physical response, which will help you feel better mentally, too. Try these simple steps to start feeling better right now:

1. Take slow, deep breaths

Deep breathing is great for the mind and body. It doesn’t take any special equipment, and you can do it anywhere. Put a hand on your belly so you can feel it rise and fall as you breathe. Then, take a slow deep breath in through your nose. Feel the belly push out as you do this. Next, slowly breathe out through your mouth, pursing your lips like you’re whistling. You should feel the belly push back in as you exhale. Repeat this at least 3 times, or more if needed. Slow, deep breathing helps calm the body’s stress response.

2. Put down the technology

It can be tempting to keep scrolling through your phone or zone out in front of the TV when you’re feeling overwhelmed or tense. But this may make your stress feel worse. Some research suggests that getting outside and enjoying nature can make you feel better mentally. If you can, take a walk outside in a natural area like a park. Or, sit under a favorite tree or in a hammock with a book or magazine.

3. Get up and move

Whether it’s walking, jogging, swimming, kickboxing or another exercise, get your body moving. Exercise releases feel-good brain chemicals and has been shown to help lower stress and anxiety. But, don’t wait until you’re stressed to exercise! Get into a daily habit to help with everyday stress before it happens.

4. Talk to someone

If you have a trusted friend or family member to turn to, call them on the phone if you can. Better yet, step outside and enjoy nature while you talk to them. If you can’t reach anyone, pick up some paper and write down your thoughts and feelings. Getting your feelings out with words can help you feel some relief.

© American Institute for Preventive Medicine

January 23, 2026
When Bad Things Happen

SUCCESS OVER STRESS

Trauma can affect both your body and your mind. A traumatic event might be a personal tragedy such as being in a car crash or losing a loved one. It could be a public disaster such as a flood or shooting.

Just seeing or hearing about devastating events such as a typhoon in the Philippines or a flood in New Orleans can feel distressing, even if you aren’t personally involved, according to NIH in Health.

We all respond to crises in different ways. It’s common to feel sad, vulnerable, or anxious. But if you continue to feel afraid and upset weeks or months later, consider talking with your doctor. You may have post-traumatic stress disorder (PTSD) or depression. These conditions can affect people of all ages.

Children are especially sensitive to violent events or disasters. They may feel intensely hurt or frightened and find it hard to recover-or even talk about. Like adults, kids need emotional support from loved ones. They may also need medical care and counseling.

For more help, you can learn coping skills atwww.nimh.nih.gov/health/topics/coping-with-traumatic-events/index.shtml.

© American Institute for Preventive Medicine

January 23, 2026
9 Easy Ways To Manage Stress

SUCCESS OVER STRESS

Don’t let stress take over your day! Try to do one (or a few!) of these things to start feeling better:

1.Connect with friends:Meeting up with other people can help reduce symptoms of stress and increase feelings of happiness.

2.Meditation:Meditation, such as mindfulness, is a proven way to help reduce stress.

3.Deep breathing:Slow, deep breaths can calm the body’s stress response and help you relax.

4.Playing with pet:Walking the dog or petting an animal companion may calm you.

5.Yoga:Practicing yoga can help the body relax. Try doing yoga videos at home or attending a local class.

6.Listen to music:Music helps the body cope with stress. Listen to music that makes you feel happy or relaxed.

7.Read a book:Escape to another world and take your mind off the day with a favorite book.

8.Exercise:Regular exercise has many benefits, including improving your mental health and stress management.

9.Massage:A massage not only feels good, but it can help reduce stress and muscle tension.

Sources: Anxiety and Depression Association of America, U.S. Department of Health and Human Services, National Institute of Mental Health

© American Institute for Preventive Medicine

January 23, 2026
Anxious Kids, Anxious Parents

FAMILY LIFE

How do you manage a child who gets stomachaches every school morning? Or one who refuses to go to after-school activities? Or who is trapped in the bathroom with frequent hand washing?

One in every 5 kids suffers from a diagnosable anxiety disorder. Experts Reid Wilson, professor of psychiatry at the University of North Carolina School of Medicine, and Lynn Lyons, a social worker and psychotherapist, say anxiety disorders are the number one reason why parents bring a child to a mental health professional.

“When kids grow and step into new experiences, they should have questions and uncertainties. Worry becomes a problem when a child is consistently avoiding activities or experiences that are a normal part of development,” according to these experts.

How do you know if your child may have anxiety? Wilson and Lyons, authors of Anxious Kids, Anxious Parents: 7 Ways to Stop the Worry Cycle and Raise Courageous & Independent Children, say to look for the following behaviors and see a mental health professional with your concerns (worry, they say, may run in families):

* They cling to you.

* They refuse to try new activities.

* They continually ask you for reassurance of their “what if” questions.

* They feel sick and complain of aches, pains, and nausea.

* They avoid school or cry or throw tantrums if you force them to go.

* They act shy and don’t talk in class or around others.

* They worry about future or past events (“I will look stupid reading this book report” or “Did I make my best friend mad?” or “Something bad is going to happen to my family”).

Children can learn to manage their uncertainty, but sometimes it takes a professional to help.

© American Institute for Preventive Medicine

January 23, 2026
Are You Driving Yourself To Burnout?

SUCCESS OVER STRESS

Commuting length, distance, and means are stress factors that can lead to burnout, said Annie Barreck of the University of Montreal’s School of Industrial Relations.

By car:

No surprises: the bigger the city, the more stressful the commute, at least for people traveling by car. Passengers are more likely to be stressed out than drivers because carpooling reduces the passenger commuters’ sense of control, which causes them more stress before they’ve even arrived at work.

By public transit:

People with long commutes from rural areas via bus or train connections are stressed about uncontrollable delays. The stress carries over into the workplace. But transit users in major urban areas are less likely to have symptoms of burnout.

By bike or on foot:

Biking is also a mixed bag that is determined by the area the commuter is working in. Commuting by bike in the suburbs is more stressful than biking in the city where cyclists and walkers have access to safety features such as cycle paths and pedestrian crossings, which increase their sense of control over their commute.

Study findings show that the risk of burnout increases significantly when a commute lasts more than 20 minutes. Above 35 minutes, all employees are at increased risk of cynicism toward their job. Barreck believes this should lead employers to adopt flexible commuting arrangements.

© American Institute for Preventive Medicine

January 23, 2026