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Practice Relaxation Techniques 2

Healthylife® QuitWell™

Part 4

Use relaxation techniques to manage daily stressors.

Plan Relaxation Time

Plan time during the day to relax. You can also do relaxation exercises as needed during the day. Practice these techniques before, during, or after trigger activities (like eating or talking on the phone).

Relaxation techniques can help reduce stress-related health problems, such as high blood pressure, headaches, and pain. These tools also help you to have greater physical and mental control. This helps you get through times when you may have had a cigarette or other form of tobacco/nicotine in the past.

How the mind can control the body:

* It can slow brain wave patterns.

* It can reduce heart and breathing rates.

* It can increase blood flow to the limbs.

* It can relax muscles.

Think about the rest of today. When can you spend 10 minutes relaxing? Here are a few ideas of times you can practice relaxation:

* Break times when you would usually be on your phone, checking apps or scrolling mindlessly

* While drinking your morning coffee

* Winding down for bed in the evening

* Walking the dog or playing with your pet

© American Institute for Preventive Medicine

January 23, 2026
Relaxation Reflex 2

Healthylife® QuitWell™

Part 4

This skill involves relaxing 4 basic muscle groups. Tightening and releasing the muscles produces a soothing effect which helps you relax. Taking slow deep breaths and dropping the head and shoulders forward add to the effect.

Practice every day for about 5-10 minutes. Divide the body into 4 muscle groups. Tense each group for 5-10 seconds, then release.

*Arms and Hands– Lift arms, bend wrists and elbows, make fists, tighten upper arms.

*Face and Neck– Squinch eyes, nose, cheeks, and brows, stretch mouth and grit teeth, point chin down toward chest.

*Middle Torso– Push shoulders back, tighten stomach and small of back.

*Legs and Feet– Lift legs off floor, hold straight out, point toes toward face, tighten thighs.

When I will try this?

(After) How did your body feel after this activity?

(After) How did your stress level change after this activity?

Practice this strategy regularly. It may not help you the first time you try it, but the next time it might. As you get better at it, it may become even more helpful to you.

© American Institute for Preventive Medicine

January 23, 2026
Stages Of Change 2

Healthylife® QuitWell™

Part 1

This program does not assume you are ready to change. Or, you may be ready to make certain changes but not others. Other changes you may not have even thought of yet! The tools and strategies in this guide are designed to help you move forward through the stages of change.

Using the diagram below, consider which stage you are at. What best describes where you are at today?

© American Institute for Preventive Medicine

January 23, 2026
Use The L.A.D.D.E.R. Technique 2

Healthylife® QuitWell™

Part 5

This is a step-by-step way to become more assertive.

L:Look at your needs, wants, rights, and feelings about the situation.

A:Arrange a meeting that is convenient for you and the other person to talk.

D:Define the problem clearly to the other person.

D:Describe your feelings using “I messages.” I message statements let you take charge of your feelings. The other person is less likely to get defensive.

E:Express your needs and desires in an assertive manner using a few clear sentences. Be aware of your eye contact, hand gestures, posture, voice, and facial expression.

R:Reinforce your remarks by saying what positive outcomes will occur for you and the other person.

Example:

L:I could use support from my close co-worker while I’m quitting vaping and I don’t want him to give me a hard time.

A:I’ll arrange to speak to him first thing tomorrow.

D:“Jack, I’m trying to quit and can really benefit from your support. I want to be able to take breaks with you, but it’s tough for me to do that if you offer me your vape.”

D:“I feel like I could really achieve my goal with your help. Quitting is really important to me.”

E:“I would like to take a walk with you instead of vaping, if you will join me. Or, we’ll have to catch up after work. Standing next to you while you vape is tough for me right now.”

R:“I love getting away from hectic stuff at work by taking a break with you. I think taking a walk will help us both clear our heads and feel more ready to tackle the rest of the day.”

© American Institute for Preventive Medicine

January 23, 2026
Avoid Drowsy Driving 2

SleepWell® Program

Week 2

Driving while sleepy can severely impair your driving and cause an accident. Studies have linked sleepiness and fatigue to decreases in reaction time, decision making, and mind and body coordination. All of these factors are very important for safe driving.

According to estimates from the American Automobile Association (AAA), one out of every five deadly traffic accidents is due to drowsy driving. More than one-quarter of drivers admitted to driving in the past month while having trouble keeping their eyes open. (Source: AAA, 2014.)

Drive when you feel alert. On long drives, plan 15 minute breaks to get out and stretch your legs every two hours.

Closing your eyes for even a second (called microsleep) can be enough to travel blindly far down the road (or off the road). If you drive while you are fatigued, you and anyone around you is at serious risk.

Signs of fatigue:

* You can’t stop yawning

* You have trouble keeping your head up

* Your eyes close for a moment or go out of focus

* You have wandering, disconnected thoughts

* You have no memory of driving the last few miles

* You miss seeing a sign or your exit

* You slow down when you don’t mean to or break suddenly or too late

* You drift across the road or veer off onto rumble strips

What to do:

* Pull to the side of the road or go to a rest stop

* Take a 15-20 minute nap. If you can, have 250-300 mg caffeine (amount in 2 cups of coffee) before the nap.

* Get a non-drowsy person to drive or find some way of getting home without driving yourself

* Drive to a motel or place where you can sleep

© American Institute for Preventive Medicine

January 23, 2026
Be Assertive 3

SleepWell® Program

Week 5

Passive

* You lack expression for yourself.

* You do not stand up for your rights and needs.

Result: You usually do not achieve your goal.

Aggressive

* You stand up for your rights and needs, but at the expense of someone else.

Result: You usually put down or hurt someone else. You gain no respect.

Assertive

* You stand up for your rights and needs without putting down or hurting someone else.

* You increase the chance of achieving your goals.

* You express your feelings without becoming victim to them.

Result: You build self-respect and feel good about yourself.

What Assertive Looks Like

Body Posture: Be relaxed and natural. Avoid slouching, putting your hands in your pockets, and facing away from the person you are speaking with.

Eye Contact: Good eye contact is vital to convey self-confidence and interest. Don’t stare at the other person; this comes across as a challenge.

Voice, Tone, and Quality: Use a strong, varied tone. Speak clearly and firmly. Don’t shout or speak too softly. Don’t whine.

Distance from the Person: Don’t position yourself too far or too close.

Facial Expression: Let your face convey the same message as what you are saying.

Content: Use short sentences. Be specific, clear, and firm.

Benefits of Being Assertive

* You can feel comfortable saying “no.”

* You have more confidence to ask others for help.

* You gain more respect from others.

* You feel less angry with yourself and with others.

* You feel justified to say what you want to say.

* You feel comfortable to request clarification.

* You accept compliments graciously.

* You can change your mind without feeling guilty.

Practice First

Plan or write down what you want to say. Have responses ready ahead of time to deal with questions and comments. Reinforce your remarks by saying what positive outcomes will occur for you and the other person. Practice in front of a mirror or with a friend.

Use the L.A.D.D.E.R. Technique

This is a step-by-step way to be more assertive.

*Look at your needs, wants, rights, and feelings about the situation.

*Arrange a meeting that is convenient for you and the other person to talk.

*Define the problem or issue clearly to the other person.

*Describe your feelings using “I messages.” I messages let you take charge of your feelings.

*Express your needs and desires in an assertive manner using a few clear sentences. Be aware of your eye contact, hand gestures, posture, voice and facial expression.

*Reinforce your remarks by saying what positive outcomes will occur for you and the other person.

Example:

L – I wish my partner would help with household chores so I don’t stay up so late at night finishing what needs to get done.

A – I’ll plan to talk with him or her after dinner tomorrow.

D – Tell your partner, “When I stay up late doing household chores, I do not get enough sleep at night. I don’t have enough energy to be alert and productive at work the next day.”

D – “I feel I could get more sleep with your help.”

E – “I would like to divvy up household to-dos between us. I know we are each better at different tasks.

R – “This change would help me get more sleep at night and I will have more energy when we spend time together.”

© American Institute for Preventive Medicine

January 23, 2026
Create Self-Enhancing Feelings 2

SleepWell® Program

Week 5

Take responsibility for your thoughts, feelings, and actions. You will feel better about yourself and your life. Blaming others is a natural, child-like reaction. It is more adult-like to figure out the amount of control you have in a given situation and respond to it in a mature way. You may not have control in every situation, but you can choose how you respond to others.

One reason to become more accountable for your responses is that a “victim” response forms negative, draining feelings. Self-responsibility creates positive energy. With it you can manage every event in a more positive, self-nurturing manner. One way to do this is to look at your language and see if you use “victim” or “accountability” phrases.

Example “victim” phrase:

I can’t improve my sleep until my boss gives me a better work shift.

Example “accountability” phrase:

I can schedule a meeting with my boss to discuss my shift and my sleep needs.

The Power of a Phrase

Fill in after the victim phrase with something you have caught yourself saying or are feeling right now. Use an accountability phrase to re-write this statement.

Victim Phrase

* I can’t…

* It’s useless…

* I have to…

* Why am I always the one who…

Accountability Phrase

* I can…

* There’s always a chance…

* I choose to…

* I’ll be the one who…

© American Institute for Preventive Medicine

January 23, 2026
Mindfulness 3

SleepWell® Program

Week 4

Mindfulness means you are fully aware of all aspects of what you are sensing in the present moment.

* You focus on current thoughts without judging them.

* You put past thoughts and what the future has in store out of your mind.

Mindfulness Exercise

* Set aside five (or more) minutes. Find a place with no distractions. Get comfortable.

* Focus on your breathing or anything in the present, such as the sounds you hear or an object in your sight.

* As thoughts pop up in your mind, let them go without judging them. Return your focus to what you see, hear, feel, or are doing in the moment.

You can also practice mindfulness while you listen to music, walk, run, garden, or with any activity.

Take a Rest from Your Emotions

Detach yourself from your thoughts and emotions. Imagine sitting on a hill and viewing your thoughts and feelings at the bottom of the hill. Observe your thoughts as they pass by. Or, you can stop and think about them. Tell yourself: “I have control over when and how I think about a situation.”

Allow your emotional reactions to a situation or issue take a rest for a bit. This helps your mind use logical thinking.

© American Institute for Preventive Medicine

January 23, 2026
Practice Relaxation Techniques 3

SleepWell® Program

Week 4

Learn These Three Skills to Relax

1. Relaxation Reflex: Get rid of muscle tension.

2. Mental Imagery: Think of calm, restful places.

3. Deep Natural Breathing: Feel relaxed by breathing in more oxygen.

Plan Relaxation Time

If possible, use the hour before you sleep to wind down and prepare your body and mind for sleep. You can also do relaxation exercises as needed throughout the day. Relaxation techniques can help reduce stress-related health problems, such as high blood pressure, headaches, and pain. These tools also help you to exercise greater mental and physical control and reduce negative emotions.

How the mind can control the body:

* It can slow brain wave patterns.

* It can reduce heart and breathing rates.

* It can increase blood flow to your limbs.

* It can relax muscles.

Prepare for Relaxation

Remove external factors that could be causing your body and mind to be overly alert. Watching TV is ok, but avoid loud, violent, or exciting programs. Mindless programs are better. Dim the lights. Play a quiet game (though not on your phone or computer), read a book, or organize your sock drawer or the clothes in your closet.

A bath taken two hours before bedtime allows your body temperature to drop to a sleep-inducing level.

Relaxation Reflex

This skill relaxes four basic muscle groups. Tightening and relaxing these muscles produces a soothing effect which helps you relax. Take slow deep breaths, drop your head, and place your shoulders forward to add to the effect.

Practice this every day for about five to 10 minutes. Divide the body into four muscle groups. Tense each group for five seconds, then release.

1. Arms and Hands – Lift your arms, bend them at your wrists and elbows, make fists, and tighten your upper arms.

2. Face and Neck – Squinch your eyes, nose, cheeks and brow. Stretch your mouth and grit your teeth. Point your chin down toward your chest.

3. Middle Torso – Push your shoulders back, tighten your stomach and the middle of your back.

4. Legs and Feet – Lift your legs off the floor and hold them straight out. Point your toes towards your face. Tighten your thighs.

Mental Imagery

Choose a peaceful scene like a beach, forest, or sunrise. You can even choose a place of fantasy. Then take an imaginary visit there and relax in the process. Imagine this place using the following 10 steps:

1. Find a comfortable sitting or reclining position.

2. Gently close your eyes.

3. Notice nothing but your own gentle breathing pattern.

4. Begin to think about your peaceful scene. Picture where you are and what you do when your mind and body are very, very relaxed. Pause to create and capture the image of your soothing place.

5. Pretend that you are really there in your special relaxing environment. Picture all the colors… Hear the sounds… Smell the aromas… Taste… Touch your surroundings as if you are really there… Enjoy… Relax…

6. Find the calm and peace. Allow yourself to feel good… Let your whole body relax and enjoy the moment.

7. Pause for five to 10 minutes and become filled with relaxation.

8. Allow the relaxation to re-energize your body and mind.

9. As you feel comfortable, slowly open your eyes, feeling totally refreshed.

10. Escape to your special place anytime you wish to relax, if even for a moment.

Deep Natural Breathing

An increased amount of oxygen allows your heart rate to slow down. This produces a calming effect.

1. Sit in a chair, arms at your sides, with your legs uncrossed.

2. Note any tension in your muscles.

3. Put one hand on your chest and the other hand on your abdomen.

4. Take in a breath slowly and deeply through your nose allowing your abdomen to expand and push up your hand. After your abdomen is full of air, allow your chest to expand, pushing up your other hand. This is one long steady breath.

5. Hold the air in for three seconds.

6. Purse your lips and exhale through your mouth making a relaxing, whooshing sound.

7. Continue to take long, slow, deep inhales through your nose and let out long, slow exhales through your mouth.

8. Focus on the sound and feeling of deep breathing. Continue for three to five minutes.

9. Your chest should feel less constricted. You should feel less stress and tension physically and mentally.

© American Institute for Preventive Medicine

January 23, 2026
Modify Ingredients In Recipes 2

Nutrition

Three Ways to Modify Ingredients

1. Use less of ingredients that contain fat, saturated fat, sodium, and sugar.

2. Substitute ingredients.

3. Add new ingredients.

All of the ingredients in a recipe add to the end product. You will need to look at each recipe to see where you can make changes. Only certain ingredients can be changed. Trial and error may be needed before you arrive at the recipe that works best.

1. Use Less of These Ingredients

These include:

* Oils, fats, such as butter, stick margarine, etc.

* Meats (e.g., cut ground meat by half in spaghetti sauce, lasagna, etc.)

* Cheese (e.g., put half of amount called for on pizza)

* Regular salad dressings

* Sugar (e.g., use up to half the amount called for in most recipes or use half regular sugar and half sugar substitute. See labels for correct amounts to use in place of sugar.)

* Salt and other seasonings with salt, such as garlic salt

2. Substitute Ingredients

* Diet margarine’s high water content may alter the texture of baked products. It works well, though, in sauces, as spreads, and for sauteing vegetables.

** When using yogurt for sour cream in heated sauces, mix 1 Tbsp. of cornstarch with 1 Tbsp. of the yogurt then add to the rest of the yogurt. Stir over medium heat until sauce thickens. This will prevent the yogurt from separating.

3. Add New Ingredients

Here are some examples:

* Vanilla and other flavor extracts. Adding vanilla or adding extra vanilla can make foods taste sweeter than they are.

* Vegetables to casseroles, stews, soups, etc. that are not in the original recipe. For example, add mushrooms and green pepper to lasagna and pizza and cut down on or don’t use any meats.

* Spices and herbs to add or enhance flavor. For example:

– Sprinkle dill weed or tarragon on baked or broiled fish along with the lemon juice the recipe may call for.

– Put pumpkin pie spice on cooked winter squash.

– Add fresh ripe fruit or mashed cooked vegetables to muffins and quick breads for added flavor, moistness, and nutrients.

* Garnish dishes with fresh fruit slices and cut-up vegetables.

* Add grains, pastas, starchy vegetables, (potatoes, etc.) legumes (beans, peas, lentils) to thicken soups.

* Practice with changing recipes. The savings in total fat, saturated fat, trans fat, sodium, sugar, and calories can be great.

Modify ingredients in the example below to lower fat, sugar, sodium, and calories.

Resources

American Heart Association

www.heart.org/HEARTORG

Search for “Nutrition Center.”

National Heart, Lung, and Blood Institute (NHLBI)

www.nhlbi.nih.gov

Search for “Healthy Recipes.”

NUTRITION.GOV

www.nutrition.gov

Search for “Healthy Eating.”

© American Institute for Preventive Medicine

January 23, 2026