HealthyLife Articles

Tag: Financial Wellness

Manage Job Stress

Work Life

Job stress causes a worker to feel overly taxed both mentally and physically. It affects both workers and employers.

What Causes Job Stress?

* Too much work to do. Conflicting expectations.

* Lack of support from co-workers and bosses.

* Crowded, noisy, unsafe work conditions. Infrequent rest breaks.

* Rapid changes for which workers are not prepared. Job insecurity.

If not dealt with, job stress can lead to health problems.

Signs & Symptoms of Job Stress

* Hard time concentrating. Headache.

* Sleep problems. Stomach problems.

* Short temper.

* Job dissatisfaction. Low morale.

* Increase in being late for work or not going to work.

Ways to Manage Job Stress

* Schedule your time and tasks to be done. Use a calendar, planner, “TO DO” lists, etc. Rank order tasks. Break tasks down into steps. Check off items that are done.

* Organize your work space to make it easier to find things. Get rid of items and e-mails that you don’t need.

* Ask for help from your boss and co-workers, as needed. Ask your boss for the order in which your job tasks need to be done.

* Take breaks. Get enough sleep.

* Leave work at work. Try not to take work home. If this is not possible, take as little work home as you need to.

* Plan for and take vacations that give you a rest from work.

* Relax as much as you can.

Resources

National Institute for Occupational Safety and Health (NIOSH)

800.CDC.INFO (232.4636)

www.cdc.gov/niosh

Occupational Safety and Health Administration (OSHA)

800.321.OSHA (321.6742)

www.osha.gov

© American Institute for Preventive Medicine

January 23, 2026
Get Up & Move After Work

WORK LIFE

If you’re like many people, you may already be sitting for several hours each day at work. And this could be harming your health. Sitting for long periods is linked to health problems and even a shorter life.

We can’t always control how much we sit at work. But we can take steps toward better health outside of those hours. Here’s what you can do to get moving in your time away from your job.

Your prime time

Been sitting at a desk all day? After work can be a great time to get in some activity. Some people enjoy an exercise class or going to the gym before dinner.

But if you can’t manage one of these things, don’t give up. Even a short walk is helpful. Go after dinner if you don’t have time before then. Some exercise is always better than not doing any exercise.

Try using your usual TV or screen time each night to go for a walk or work out to an exercise video.

Don’t forget lunch

Want to squeeze in more activity? You can also use your lunch break to break up your sitting time. Try taking a walk throughout your building or head outside.

You don’t have to do all your exercise at once. Breaking up your exercise into 10-minute chunks offers health benefits. Even 10 minutes a day of activity can add two years to your life expectancy. Thirty minutes of activity a day adds four years or more.

Try the same thing with any work break. Even a 15-minute break is long enough to get your body moving.

What if I’m just too tired?

If you find that you are tired every night after work, it may be time to look at your sleep habits. Are you getting seven to eight hours? If not, try to find ways to make sleep a priority.

If you’re getting enough sleep but still feel tired, talk with your doctor. Sleep disorders and certain health issues can cause fatigue. Getting your energy back is an important step toward becoming more physically active.

Source: National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Stay Healthy With Shift Work

WORK LIFE

For many people, shift work is a great way to get in hours around family commitments. For some people, shift work is simply part of their profession. Nurses, doctors, first responders and many others work shifts because it’s necessary.

When you don’t work a 9 to 5 shift, it can be harder to find time to eat well and exercise. In the middle of the night, most restaurants and stores are closed. You may also feel tired and less motivated to exercise and eat well. But there are some ways to get around these obstacles.

Try these healthy tips if you work a shift schedule:

1. Stock up on healthy food. When you’re tired, it’s easy to simply reach for convenience foods. Instead, keep your favorite fresh foods on hand at home or work and make them convenient. Washed and cut fruits and vegetables are a great snack anytime. You may also try nuts or seeds, oatmeal and hummus.

2. Make meals before your shift. Many times, the only choice during shift work is a vending machine. Try cooking large meals in a crock pot and freezing individual portions.

3. Avoid large portions. Many people feel tired and sluggish after a large meal. Pack portions that will fill you up without making you feel stuffed. Between meals, choose pre-packed, healthy snacks.

4. Take a break to eat. Sit down at a table, if possible. Enjoy your food and eat slowly. This can help you avoid overeating or mindless snacking.

5. Watch the caffeine. Many people need at least six hours or more to process caffeine so they can sleep. If you’re feeling sluggish, try drinking plenty of water instead of coffee or tea.

6. Move your body when you can. Walk up and down stairs or hallways on breaks. Try stretching at your desk. You can even do some jumping jacks if you don’t have time for anything else. Any kind of physical activity can give you more energy and lift your mood.

7. Remember that sleep is important. Even if you don’t have a typical work schedule, you can still make sleep a priority. Aim for seven to nine hours per 24-hour period. If you can’t get that much at once, see if you can still get that much by using naps.

Source: National Sleep Foundation

© American Institute for Preventive Medicine

January 23, 2026
Mend Your Spending

Financial Health

Use your money wisely.

You have probably asked or heard the question, “Do you really need that?” It is a good question to ask when you are thinking of making a purchase. Buying on impulse can be a big budget buster. Getting by with less is a budget saver.

Use credit cards wisely:

* Keep cards to a minimum.

* Pay your bill on time to avoid a late payment fee and a higher “penalty” interest rate. Stay below your credit limit.

* Pay the balance in full. If you can’t, make more than the minimum payment.

* Try to avoid getting cash advances, which have very high interest rates.

* Ask for a lower interest rate on credit cards you currently have.

Trim costs for tech services:

* Choose a cellphone plan that avoids hefty fees for extra minutes and texts. Consider dropping your landline phone or just using it for basic services.

* Shop around for best prices and services for Internet, phone, and cable. Bundle services if this saves money. Contact your current provider and ask if it will match a competitor’s lower price.

* Evaluate your use of cable, especially premium channels. Check out cheaper ways to get movies and programs, such as through your local library, Netflix for movies, and Hulu for TV.

Other savings tips:

* Refinance your mortgage if you can lower the interest rate enough to make it worth your while. Use the extra money for other bills or to apply to the principal to pay your mortgage off sooner.

* Shop for items, even cars, online. Compare prices.

* Take advantage of employer sponsored programs and services. Examples are matching your 401(k) contributions and flexible spending accounts (FSAs), which allow you to use pre-tax dollars to pay for medical and child care expenses.

* Clip and download coupons for free, as well as reduced prices on groceries, restaurant meals, retail items, and home improvement services. Send in rebates that come with products you buy.

* Eat out less. Take your lunch to work.

Action Step

Have fun at little or no cost. Attend free community events, such as concerts and picnics. See movies at discount theaters or swap DVDs with family and friends. Go for hikes and bike rides as a family.

© American Institute for Preventive Medicine

January 23, 2026
Host Productive Meetings

WORK LIFE

Work meetings are an opportunity to collaborate, share information, and strengthen connections. But, a poorly run meeting drains time and energy. Here’s how to make your meetings productive and worthwhile.

Have an agenda

Know exactly what needs to be addressed and put it in writing ahead of time. Try to stay on-topic and work your way through the planned agenda. If someone brings up something off-topic, plan another avenue to address it.

Be on time

Starting and ending as scheduled shows your employees and co-workers you value their time. Don’t wait for late arrivals, and don’t spend time bringing people up to speed if they arrive late. If you embrace a culture of punctuality, people will honor it.

Keep meetings small

Only invite the necessary people. A good general cap is 7-9 people, though your number will depend on your team. Smaller meetings allow everyone to participate and keep only the essential people involved.

Facilitate the discussion

As the meeting leader, it’s up to you to keep the conversation productive and on-task. Refer to the pre-planned agenda as needed to re-focus the discussion. If one person is dominating the talk, it’s OK to politely redirect.

Set clear action-items

A productive meeting should produce clear next steps to address the agenda items. End the session by restating the action items and clarifying who is responsible for each. Everyone should leave knowing what comes next.

Send follow-up details

Put the action items in writing and send them to the team to ensure everyone is on the same page. Be sure to follow up on anything that arose during the meeting. It will be easier for everyone to stay focused if they know you will follow through.

© American Institute for Preventive Medicine

January 23, 2026
Tips For A Healthy Budget

FINANCIAL HEALTH

Not sure where to start with a budget? It doesn’t have to be complicated. Here are some tips.

Add up your monthly income.

Look at paystubs or your bank deposits from your job for one month. Include other income, like child support payments, if you have them.

Cut back where you can.

Put a limit on coffee stops or meals out. Too much online shopping? Give yourself a 48-hour waiting period before you buy.

Add up your expenses.

Think about bills you pay each month, such as mortgage, rent, utilities and car payment. Look at credit card bills or bank withdrawals. This tells you how much you’re spending.

Divide into optional and essential.

On a piece of paper or computer, divide your expenses into two columns: optional and essential. When needed, cut expenses from your optional column.

Source: Federal Trade Commission

© American Institute for Preventive Medicine

January 23, 2026
Prevent Burnout 2

Work Life

You can get burnout from work or anything that takes more energy than you can give. Burnout is not a one-time event. It builds up over time.

To prevent burnout:

* Reduce long work hours, if you can.

* Delegate tasks at work and at home to lessen your load.

* Take regular 5-10 minute relaxation breaks during the day.

* Do regular physical activity.

* Eat healthy foods at regular times.

* Get enough sleep.

* Plan one or more vacations during the year.

* Don’t work on your vacation.

Discuss, with your family, friends, and coworkers, problems you are having. Talking helps to ease feelings of frustration that feed burnout.

© American Institute for Preventive Medicine

January 23, 2026
How To Handle Criticism

WORK LIFE

No one likes to be criticized. It’s not an enjoyable experience to have your work, speech, or actions critiqued by those around you. However, handled well, criticism can be helpful. If you learn to listen and discern when a critique is valid, you can leverage the discomfort as a tool for growth.

Steps to handle criticism

Listen

Resist the urge to shut down and shield yourself from the uncomfortable feeling of being criticized. Pause and listen to what is being shared.

Don’t make it personal

While sometimes you may experience a personal attack disguised as critique, try to separate yourself from the criticism. You’re not a bad person for having room to improve.

Ask for clarification

Not everyone is skilled at giving constructive criticism. You, as the receiver, may need to ask questions to determine how to improve.

Take time to reflect

Criticism that stings in the moment may be easier to learn from after your initial emotions fade. Take time to digest criticism to see how you can improve.

Follow-up

Make a follow-up plan to ensure you’ve made the necessary changes. This demonstrates your commitment to personal growth.

If necessary, let it go

Criticism shouldn’t hang over your head. Learn what you can and then move on. This is especially important in the face of criticism that is not helpful.

© American Institute for Preventive Medicine

January 23, 2026
Tips For Filing Taxes

FINANCIAL HEALTH

April 15 is Tax Day. Everyone must file their taxes by this day or file for an extension. Don’t get overwhelmed. These tips can help you get started.

Get all your papers together

You’ll need all your income records. This may include a W-2 from each employer, a 1099 for other income you made, and records of any other revenue even if you don’t have a form. You’ll also need all the paperwork that supports your tax deductions. Try to gather all these papers early so you have more time to get them in order before you file your taxes.

Check IRS.gov

The IRS website has help for people filing their taxes. There are FAQ’s, forms you may need, and helpful interactive tools.

Double check

If there’s a mistake on your taxes, your refund may be delayed. Double check social security numbers. The IRS says this is one of the most common mistakes.

If you owe taxes, but can’t pay it all right now, don’t panic. Go toIRS.gov/payments. You may be able to set up a payment plan or ask the IRS to delay tax collection.

© American Institute for Preventive Medicine

January 23, 2026
Prevent Musculoskeletal Disorders

Work Life

Musculoskeletal Disorders (MSDs) affect muscles, tendons, nerves, joints, ligaments, cartilage, and discs in the spine. They do not result from slips, falls, or similar accidents. Common Work-Related Musculoskeletal Disorders (WMSDs) are low back pain, carpal tunnel syndrome, and tendonitis. These are caused by:

* Repeating the same motion. This can result in Repetitive Motion Injuries.

* Awkward or static postures

* Using a great deal of force to do a job

* Vibration

WMSDs can be prevented or reduced using ergonomics. This is the science of fitting the job to the worker.

One way to prevent and deal with WMSDs is to use proper workstation positions.

Other Workstation Proper Positions

* Keep your head upright and your ears, shoulders, and hips in a straight line.

* Keep your work within reach without having to stretch or strain your arms, shoulders, or back. Don’t stretch to reach items on an assembly line. Wait for the items to reach you.

* Change positions or tasks often. This avoids repeated stress on a single body part.

* Use the proper tools for the job. Use tools made to reduce vibration and/or pressure, if needed.

© American Institute for Preventive Medicine

January 23, 2026