HealthyLife Articles

Tag: emotions

Caring For Your Emotional Health

SUCCESS OVER STRESS

If you’re feeling stressed, you’re not alone. The pandemic and recent world events can take a toll on your emotional health. But there are things you can do to help yourself feel better.

Take breaks from news and social media.

Hearing about a crisis throughout your day can be upsetting. Schedule a time once a day to check the news or social media, and then turn it off.

Take care of your body.

Your physical health affects your mental health. Try going for a walk instead of curling up on the couch. If you’re hungry, eat some fruits and vegetables. Limit or avoid processed foods, which can make you feel worse.

Keep in touch with others.

Call or text friends or family members. Talk about your feelings and let them talk about theirs. You can be a support system for one other.

If you need help managing stress or emotional health, talk to your doctor or call the Substance Abuse and Mental Health Services Administration Hotline at 800-985-5990.

Source: Centers for Disease Control and Prevention

© American Institute for Preventive Medicine

January 23, 2026
Dealing With Grief During The Holidays

SUCCESS OVER STRESS

Many people think they are supposed to be happy during the holidays. You may even feel guilty if you’re not “choosing joy.” But these high expectations can cause even more stress during an already stressful season.

What is grief?

Grief is a normal human response. It can happen anytime, especially during the holidays. When you lose someone or something that’s important to you, you can experience grief.

Grief is different for everyone. It can cause sadness, anger, fear, guilt and many other emotions. You may also have physical signs like:

* Headaches

* Upset stomach

* Sleep changes

* Feeling like you can’t breathe

* Appetite changes

What to do

When you experience a loss, you need to feel grief in your own way. You can do this by:

* Allowing yourself to feel whatever you feel.

* Taking care of yourself. Try to get regular sleep and eat healthy foods. Exercise can help you relieve stress too.

* Talking to others. A trusted friend or family member can help you get your feelings out.

* Writing it down. If you don’t want to talk to someone, try writing down your feelings and thoughts.

* Avoid big decisions. Try to wait a year after a loss before you decide to move, change jobs or make other big life changes.

If you feel grief this holiday season, ask for help. A counselor, therapist or support group may help you feel better. If these things don’t help, talk to your doctor.

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026
Signs Of Childhood Anxiety

FAMILY LIFE

It’s normal for kids to experience short-lived fears, such as fear of storms, the dark, animals, or strangers. But, for some kids, fear and worry become excessive and may impact their well-being.

Being alert for signs of anxiety in your child can help you identify it early and provide immediate support.

What is childhood anxiety?

When a child does not outgrow normal childhood fears, or those fears begin to interfere with daily life, they may have an anxiety disorder.

* Separation anxiety: fear of being apart from parents

* Phobias: extreme fear of a specific situation or thing, such as an animal or activity

* Social anxiety: fear of situations surrounded by other people, such as at school

* General anxiety: fear of the future and general worry about what might happen

* Panic disorder: recurrent attacks of intense fear combined with sweating, dizziness, increased heart rate, and shaking

Symptoms

Anxiety can show up in many different ways and often starts with subtle behaviors you may not identify as fear.

Knowing when something is a problem and not just a childhood “phase” can be challenging. Watch for these common symptoms:

* Trouble sleeping

* Recurrent tummy aches or other physical complaints

* Becoming clingy towards parents or caregivers

* Avoidance of specific situations

* Difficulty focusing

* Trouble sitting still/being fidgety

* Emotional outbursts

* Mood swings

When to seek help

Anxiety is unlikely to go away on its own. If you notice any of the symptoms or have concerns about your child’s mental health, talk to your doctor right away.

Common treatments include:

* Behavior therapy that may include both child and family therapy

* Extra support at school

* Training for parents to aid their child in managing anxiety

* Lifestyle supports such as a healthy diet, adequate sleep, physical activity, and social support

* Medication in some cases

© American Institute for Preventive Medicine

January 23, 2026
Keep A Journal For Mental Health

SUCCESS OVER STRESS

Keeping a journal can benefit your mental health. Anyone dealing with anxiety, depression, bipolar disorder, or just day-to-day stress may find journaling to be a useful self-care tool.

There are no right or wrong ways to keep a mental health journal. Use the journal in whatever way is beneficial to you. Remember that a journal is a great tool, but it’s not meant to replace other forms of mental health treatment.

Getting started

1. Decide if you want to keep a paper or digital journal.

2. Set aside time to write each day. As little as five minutes a day can help, but write longer if you want or need to.

3. Don’t worry about spelling or grammar. Your journal is a private outlet to express yourself. How it looks or sounds shouldn’t distract from the process of writing.

4. Let your journal be judgment-free. Journaling is a safe space to say whatever you feel you need to say without judgment, even from yourself.

Finding the benefits

Try these steps to get the most out of the journaling process:

1. Take time to write whatever is on your mind and any thoughts or feelings you are experiencing.

2. Look back over what you’ve written and reflect without judgment.

3. Consider what you might tell a loved one if they shared the same thoughts or feelings with you.

4. Reflect on how you could have reacted or responded differently.

Making a change

Journaling can be a powerful tool to create positive change in your thoughts, attitudes, beliefs, and actions. Try these tips:

* Set goals or intentions and use your journal to record your progress or challenges.

* Track the types of stressors you encounter and watch for triggers or patterns.

* Challenge negative thoughts about yourself. Write down your good qualities and celebrate when you make positive choices.

* Write pros and cons lists to help you make decisions.

© American Institute for Preventive Medicine

January 23, 2026
Cope With Emotional Fender Benders

Stress Management

Use quick fixes to release the pressures of daily life.

Stress is the reaction to change – good, bad, real or imagined. Some stress helps keep you alert and ready to tackle life’s little surprises. But, too much stress, worry, and anxiety can put you at risk of health problems. Your body reacts by pumping up adrenaline, increasing blood pressure, and triggering rapid breathing.

Progressive Relaxation Technique:

1. Sit in a chair and close your eyes. Rest your forearms on the sides of the chair, palms downward.

2. Take a few slow, deep breaths.

3. Concentrate on your muscle tension.

4. Tense and tighten a muscle group for five seconds; then relax for 30 seconds. Follow this sequence for each body part listed below:

a. Bend both arms at the elbows and wrists. Make a fist with each hand. Relax.

b. Press your back against the chair. Relax.

c. Tighten your abdomen. Relax.

d. Lift and extend your lower legs. Relax.

e. Tighten your jaw. Relax.

f. Tuck your chin against your chest. Relax.

5. Breathe slowly and deeply.

6. Concentrate on the relaxing sensation and allow your body to go limp like a ragdoll. Let your head and shoulders drop forward.

7. Imagine warmth flowing through your body.

8. Slowly open your eyes and enjoy the refreshed feeling.

Buffer the impact:

* Sing out loud to your heart’s content.

* Talk about your stress with family or friends.

* Do something that makes you happy.

* Get enough rest. Take care of your health.

* Focus on the positive aspects of your life.

* Do regular exercise.

* Take a warm bath or shower.

* Sit quietly and focus on relaxing your muscles.

* Listen to soothing music.

* Paint. Draw. Color.

* Find reasons to smile and laugh.

Action Step

Big boys may not cry, but healthy boys and girls do. Researchers say the release of tears – whether happy or sad – helps release stress.

© American Institute for Preventive Medicine

January 23, 2026
Stop Feeding Your Feelings

Stress Management

Don’t let emotional eating weigh you down.

If you run to the fridge to soothe pangs that have nothing to do with hunger, you could be an emotional eater. Studies show that both negative and positive emotions can trigger eating and overeating. Allowing your feelings to prompt you to overeat on a regular basis can be dangerous to your health, especially if you are overweight or have diabetes or another chronic disease.

Causes for your cravings:

* Chronic stress – This releases cortisol, a hormone that triggers cravings for salty and sweet foods.

* To suppress or soothe emotions – People often reach for food to deal with anger, anxiety, depression, fear, or resentment.

* Social eating – Food tempts you: cake to celebrate another staff birthday; chips and dip within your reach at a party; or a ten-foot long dessert table at a wedding. Not to mention beer, wine, and other alcoholic drinks to celebrate with.

* Nervous energy – People who feel uncomfortable in social situations may eat to avoid talking with others.

* Boredom – Nothing better to do? Might as well down an entire bag of cookies.

* Learned habits – If your parents rewarded you with sweets or stopped your tears with ice cream, you may be rewarding yourself with comfort food when you want to feel better.

Break the cycle.

1. Eat as a response to hunger, not appetite. Hunger is the physical need to eat. Appetite is a psychological desire to eat. Delay 10 minutes before you eat as a response to appetite. The emotional need to eat may pass.

2. Every time you eat, write down the emotions you are feeling and whether you have physical signs of hunger. Learning your emotional eating triggers is the first step to making healthy changes.

3. Surround yourself with friends and family who support your efforts to change your eating habits.

4. Join a support group to meet other people who have similar problems.

5. Consult your doctor or health care provider if you need help controlling emotional eating.

Action Step

The next time you mindlessly reach for sweets or treats, ask yourself why. If your answer has nothing to do with physical hunger, put the food down and take a walk instead.

© 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
3 Key Facts About Stress

SUCCESS OVER STRESS

With demanding jobs, caring for family, and worries about everyday events, many people feel stressed on a daily basis. Here are some things to remember:

1.You can’t avoid all stress, all the time.Although we’d like to live stress-free lives, it’s normal to deal with stress from time to time. Even the most relaxed person will likely deal with stress sometimes, and our bodies are equipped to deal with small amounts of it. Rather than worry about stress, learn how to cope with it when it does arise.

2.Stress doesn’t have to be a bad thing.A small amount of stress can help you be at your best, such as before a job interview or a speech. And, stress can help you out of dangerous situations. Adrenaline kicks in to help you survive in situations where you may need to flee. Your pulse speeds up, your brain kicks into high gear, and your muscles are ready to perform. This is known as the “fight or flight” response, and it can save your life.

3.When you’re stressed all the time, your health may suffer.Though some stress is part of life, feeling stressed too often can take its toll. If you’re dealing with high levels of stress every day, or the source of stress doesn’t go away, this may become “chronic” stress. Chronic stress puts you at a higher risk of health problems, such as heart disease, diabetes, immune system problems, and more.

Learn how to manage stress

Look into these healthy ways to manage stress in your life:

* Make time for exercise. Just 30 minutes a day of walking has been shown to improve mood and help people cope with stress.

* Recognize when you’re feeling stressed, and take action. If you feel stress, take a walk, try deep breathing exercises, or call a trusted family member or friend.

* Be open with your doctor. If stress is causing sleep problems, substance abuse issues, depression, anxiety, or other issues, tell your doctor. There are treatments available that can help you feel better.

* Step out of your comfort zone. Have never taken a yoga or tai chi class? A relaxing activity like this could be just what you need to cope with stress.

Source: National Institute of Mental Health

© American Institute for Preventive Medicine

January 23, 2026
A Healthy Diet Helps With Stress

SUCCESS OVER STRESS

Can the foods you eat help you cope with stress? Yes, according to experts at the Academy of Nutrition and Dietetics. When you can’t avoid stress completely, focus on these foods to help you through it:

Whole grains and healthy carbohydrates

Whole grain bread, pasta, brown rice and sweet potatoes are all complex carbohydrates, which may help boost feel-good hormones in the brain.

Heart-healthy fats

Foods rich in omega-3 fats, such as salmon, flax seeds and walnuts may help improve mood and reduce stress and anxiety.

Soothing hot teas

Lavender and chamomile teas are good choices to help you relax and potentially get better sleep – keys to dealing with stress.

Dark chocolate

The antioxidants in this treat may help reduce stress. Be sure to keep your portion to one ounce or less a day, and choose dark varieties only. Milk and white chocolates do not offer these benefits.

© American Institute for Preventive Medicine

January 23, 2026
Are Stress And Cancer Linked?

SUCCESS OVER STRESS

Some stress is a normal part of daily life. Though stress can cause some health problems, the link between stress and cancer is not clear. Here’s what the National Cancer Institute says about stress and cancer:

* Chronic, high levels of stress can lead to unhealthy behaviors such as smoking, drinking alcohol, and unhealthy eating. Though these habits may cause cancer in some people, the stress itself is not the cause of cancer.

* Stress may cause certain tumors to grow or spread more quickly. More research is needed to learn more about this.

* Cancer patients face high levels of stress. Lowering their stress levels through emotional and social support can help them have better outcomes.

Nature reduces stress

Do you wonder why a walk outdoors feels so relaxing? Researchers at the University of Minnesota say that being in nature can help reduce fear, anger and stress. If you can’t get outside, consider placing plants inside or hanging relaxing nature photos on the walls.

© American Institute for Preventive Medicine

January 23, 2026