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Tag: emotions

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
Can Stress Really Break Your Heart?

SUCCESS OVER STRESS

We know that stress affects the body in many ways. When you’re stressed, your heart may race, you may sweat or get a headache and some people even get sick. But experts say that extreme stress can also cause a condition known as broken heart syndrome.

Broken heart syndrome is sometimes called stress-induced or takotsubo cardiomyopathy. It can happen when someone has extreme stress like grief, shock or anger. It can also happen when the body is under physical stress, such as extreme exercise, surgery or dealing with a serious illness.

Why does broken heart syndrome happen?

Some medical experts believe that a high release of stress hormones affects how well the heart can pump blood, causing a problem with the heart muscle. This effect is only temporary, however, and the heart usually returns to its normal function. Or, high stress may cause a spasm in one of the arteries that supplies blood to the heart.

What does broken heart syndrome look like?

Symptoms of broken heart syndrome look a lot like a heart attack. They include chest pain and feeling out of breath. These symptoms begin within a few minutes to hours after the stressful event happens.

Because there’s no way to know if you have broken heart syndrome or a heart attack, it’s important to go to the emergency room if you notice these symptoms. Usually, the doctors will run tests like a chest x-ray, EKG or other procedures to see how the heart is working. These tests are painless.

How is it treated?

First, the doctors will want to improve blood flow to the heart. Certain medicines for blood pressure may be used or blood thinners. In some cases, medicines for anxiety are used to help lower stress hormones in the body.

Some people may need to stay in the hospital for a few days. Most people recover within a few days without any long-term damage to their heart.

Remember, if you have chest pain or shortness of breath, it’s always important to get medical help right away.

Source: National Heart, Lung, and Blood Institute

© American Institute for Preventive Medicine

January 23, 2026
Coping With Loss Of A Loved One

FAMILY LIFE

The loss of a close family member or friend will happen to nearly everyone at least once. And though it’s part of life, it can be one of the most difficult things a person ever faces.

When we lose a spouse, sibling or parent our grief can be strong and overwhelming. This may include feelings of shock, confusion, sadness and depression.

Fortunately, most people can recover from loss with time, social support and healthy habits. The amount of time needed to cope with loss is different for everyone. Human beings are naturally resilient. Most of us can deal with loss and then continue on with life after a period of time.

Ways to Cope

Mourning the loss of a close friend or relative takes time. But research tells us that it can also help a person find a renewed sense of meaning in life. The following tips may help you move through the process of grief and loss:

*Talk about your feelings and about the person who died.This can help you to process what happened and to cherish good memories. Denying your feelings or the death itself may work against you, because people won’t know how to support you.

*Accept how you feel.Even if you don’t feel like you think you “should,” it’s okay. Everyone deals with death in their own way.

*Try to focus on your health.Eating well, exercising and getting plenty of rest help us get through each day and move forward with our life.

*Help others who are dealing with loss.This can help you feel better and more positive while doing something good for another person.

*Remember and celebrate your loved one’s life.Possibilities include donating to a favorite charity of the deceased, framing photos of fun times, passing on a family name to a baby or planting a garden in their memory. What you choose is up to you, as long as it allows you to honor that unique relationship in a way that feels right to you.

If you feel stuck or overwhelmed by your emotions, it may be helpful to talk with a professional. A licensed psychologist or other mental health professional who specializes in grief can help you work through your loss. Support groups are also very helpful for children, teens and adults. Though you may never be the same after losing a loved one, you can find ways to get back to living a healthy, happy and productive life.

© American Institute for Preventive Medicine

January 23, 2026
Go On An Email Diet

SUCCESS OVER STRESS

Each day, 55 billion emails are written. How many of those do you receive? Email can be extremely useful for work and socializing but managing the never-ending electronic stream can cause anxiety and even legal problems and financial risk. “It has taken over our professional lives in many ways,” said Marty Siegel, associate dean of the Indiana University School of Informatics and author of The E-Mail Diet Book. “That’s really the danger, that we’re spending so much time just reacting to the next email message rather than focusing on what’s most important to do to move our work goals forward.”

Siegel offers these tips to help you shed unwanted emails and take control of your emailing habits:

* Don’t respond to everything right away. Allocate certain times during the day to look at email and stick with the plan. “Some people think it’s only polite to respond to email immediately, or they need to instantly respond to appear on top of things,” Siegel said. “This is where the addiction begins.”

* Use spam filters. Spam filters come with most email programs and services. If used, they can help prevent unwanted emails and potentially dangerous phishing attempts from clogging inboxes and claiming our attention.

* Have at least two email accounts. He recommends having one email account for work and another for personal use. This will help reduce spam on the work account if this account is never disclosed during online shopping or in other instances when email addresses are requested.

* Read it or move it. “There’s something incredibly powerful about getting down to the point where you have no messages in your inbox,” Siegel said. He suggests creating an “unread messages” folder in your email program. Move most of your email into it. Then, go through the remaining emails in the inbox and respond or delete them.

* No “thanks.” Don’t send needless email responses. Like just saying “thanks” for an email. It just adds to other people’s email problems.

* Never send email when angry. “That’s the worst thing you can do,” Siegel said. Email sent in anger can be misread, sound sarcastic or rude and might be intentionally mean. This can create bigger problems by providing something in writing that can be recorded and end up in court. If you have to respond, suggest a live meeting so nothing is in writing, or send yourself a draft of the email first and then read it 24 hours later. “Often when you look at these, you think, ‘This is so silly,’ and you delete it,” Siegel said.

© 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
How To Practice Safe Stress

SUCCESS OVER STRESS

Post-holiday stress during the gloomy days of winter can trigger stress or depression. Dr. E. Christine Moll, a mental health counselor, notes that relationships, finances, and physical demands can trigger stress.

“When stress is at its peak, it’s hard to stop and regroup,” said Dr. Moll. “Take steps to help prevent normal seasonal depression from progressing into chronic depression.” She suggests the following strategies:

*Acknowledge your feelings.

*Seek support.From family and friends or community, religious, or social services. Consider volunteering at a community or religious function. Getting involved and helping others can lift your spirits and broaden your social circle.

*Be realistic.Things don’t always stay the same. Find new ways to connect.

*Set differences aside.Try to accept family members and friends as they are, even if they don’t live up to all your expectations. Set aside grievances until a more appropriate time for discussion.

*Stick to a budget.And if holiday bills are mounting, work with a financial counselor to scale that mountain and plan to avoid a similar situation next year.

*Learn to say no.

*Keep up your healthy habits.Make time for exercise.

*Take a breather.Make some time for yourself even if it’s just 15 minutes alone. Take a walk, star gaze, listen to music. Read a fascinating book. Slow your breathing and restore calm.

*Rethink resolutions.Don’t resolve to change your whole life to make up for past excess. Instead, try to return to basic, healthy lifestyle routines. Set smaller, more specific goals with a reasonable time frame.

*Seek professional help if you need it.Talk with your doctor or a member of your company’s EAP for a referral to a mental health counselor.

© American Institute for Preventive Medicine

January 23, 2026
How To Stop Impulse Buying

FINANCIAL HEALTH

Many people have bought something at the store that they didn’t plan to get. If you buy something simply because you see it and want it, this is called an impulse buy.

Some estimates show that the average American spends a few thousand dollars a year on impulse buys. These purchases can add up to big spending.

If you’re trying to save money, take a look at your buying habits. It’s possible that your unplanned impulse purchases are standing in the way of a healthy budget and your long-term financial goals.

Try not to dwell on past impulse purchases. Instead, look to the future and decide that you will resist the urge to buy things you don’t need.

Why we impulse buy

Stores use certain tricks and techniques to make impulse buys happen. Plus, specific things happen in our brains while shopping that can lead to an impulse buy. Some of the reasons we buy things on impulse:

1. A love of shopping and new things. Shopping can release feel-good chemicals in the brain. Once we experience this kind of pleasure, it can become a habit that is hard to break.

2. Fear of missing a deal. Our desire to save money can lead to impulse buying. We see a deal on something and wonder if we will regret not buying it later.

3. Hope that having this item will make our life better. For example, someone may think that buying a new blender means they will make a vegetable smoothie every day. Or, if someone is feeling depressed or angry, they may think this new item will fix their problem.

How to stop impulse purchases

If you think impulse buying is affecting you, there are ways to stop. Keep these things in mind when you go shopping:

* Stop and think about the price. Ask yourself whether that item is truly worth what it costs. Think about how many hours you would have to work to pay off that item. Is it really worth buying?

* Bring a list. Make your shopping list in advance and buy only those items.

* Don’t use credit cards. If possible, only shop with cash or a debit card. This means you won’t have seemingly unlimited funds. If that’s not possible, picture next month’s bill with that item on it. That number on your statement may make the item less appealing.

* Don’t shop when you’re hungry, stressed, angry or sad. These emotions can prompt you to buy unwanted things.

© American Institute for Preventive Medicine

January 23, 2026