HealthyLife Articles

Tag: kindness

Practice Self-Compassion 2

SUCCESS OVER STRESS

Everyone fails or goes through difficult times. When we see other people going through a rough period, most of us respond with compassion.

Yet, it is not uncommon for people to be much harder on themselves than they would ever be to a loved one in the same situation.

How we treat ourselves when faced with our mistakes is an important factor in emotional health. This is where self-compassion can help.

What self-compassion is:

Dr. Kristin Neff, a leading researcher on self-compassion, defines it as: “being open to and moved by one’s own suffering, experiencing feelings of caring and kindness toward oneself, taking an understanding, non-judgmental attitude toward one’s inadequacies and failures, and recognizing that one’s experience is part of the common human experience.”

What self-compassion is not:

Being compassionate toward oneself is different from self-pity or self-indulgence. When you are kind and caring toward yourself, you are being self-compassionate. But, if you become overly wrapped up in your problems and feel as though you have it worse than others, that is self-pity. Or if you give yourself junk food and long nights zoning out in front of the TV because life feels hard, that is self-indulgence.

Self-compassion helps see yourself as a person deserving of care and sharing a common experience with others.

Ways to practice self-compassion

* Challenge critical self-talk.

* Ask yourself how you would treat a friend in the same situation.

* Keep a self-compassion journal.

* Write a supportive, encouraging letter to yourself.

* Meditate or practice mindfulness.

* Use gentle self-care techniques such as enjoying a cup of tea, being in nature, connecting with loved ones, etc.

© American Institute for Preventive Medicine

January 23, 2026
Be Happy Through Giving

Stress Management

Helping others releases endorphins in the brain and boosts happiness for us and the people we help.

Research consistently suggests that people who volunteer are more satisfied with their lives and have better mental well-being.

* Donate household goods and clothing.

* Volunteer at a soup kitchen or food bank.

* Donate blood. It could save a person’s life.

* Maintain a “Thanksgiving Day” attitude all year long.

© American Institute for Preventive Medicine

January 23, 2026
Help Others And Let Others Help You

Social Health

* Attend a support group with others who share the same health problem you have.

* Volunteer in a soup kitchen or food bank.

* Take care of your friend’s or family member’s children and let them return the favor.

* Call, text, email, or visit a friend today. Let your friend know how much they mean to you.

Dos

* Share your feelings with trusted relatives and friends.

* Vent your feelings and give and get support on social media networks.

Don’ts

* Don’t let your emotions get “bottled up inside.”

* Don’t post any messages or photos that you would want an employer or stranger to see.

© American Institute for Preventive Medicine

January 23, 2026
Show Kindness To Strangers

Social Health

Think about expanding how you show kindness, especially to people you don’t know (yet).

More smiles:Smile at three or more strangers today.

Coupons for others:Leave unused coupons next to where the matching products are found in the store.

Helping hand:Return shopping carts for people at the grocery store.

“Thanks”:Send a thank-you card to the officers at your local police or fire station.

Coffee kindness:Pay for coffee for the person in line behind you.

Parking kudos:Leave a note on a person’s windshield about the great parking job they did.

© American Institute for Preventive Medicine

January 23, 2026
Practice Self-Compassion

Healthylife® Weigh

Part 1

Having self-compassion is a value that is central to the theme of this guide. Self-compassion means being kind and caring to yourself, both physically and mentally.

What are three unkind things I say to myself? Read these phrases out loud now. How do you feel hearing these things?

Imagine your words hanging in the air around you like a cloud. Observe them floating there. Even though you may have negative feelings toward yourself now, you can counter these with new, positive thoughts and feelings.

Say three kind things to yourself. Read these phrases out loud now. How do you feel hearing these things? Try to make this simple exercise a daily habit.

Do you find it easier to say unkind things to yourself versus kind things? For many people, this is the case. It can be challenging to be a friend to yourself. By deciding to lose weight and make changes to your lifestyle that promote good health, you are treating your body as a good friend. Keep negative thoughts in the past.

© American Institute for Preventive Medicine

January 23, 2026
Say Nice Things To Yourself

Healthylife® Weigh

Part 4

These nice things are called affirmations. What you say to yourself is powerful. You may not strongly believe it at first, but keep going.

1. State your affirmation in the present tense.

2. Say what you want, rather than what you don’t want.

3. Include feeling words that add positive emotion.

4. Be specific about what you want, rather than being vague.

5. Make the words simple and easy to remember.

Here are a few ideas.

* I am special and unique.

* I am proud to be me.

* I take care of my body.

* I trust myself.

* I am thankful for my life.

* I love to play and have fun.

* I am a good friend.

* I love to learn.

* I am courageous.

* I am lovable.

* I am gentle and strong.

* I am learning from this experience.

* I choose to respect myself.

* I choose to be in control.

* I am in control of many things, but not all things.

Start today.Choose one or two affirmations. Write this statement on a sticky note and put it where you will see it, like the bathroom mirror or on your computer monitor. Say it out loud or repeat it silently to yourself.

The Poisoned Parrot

Imagine you have a parrot. This parrot repeats everything you say about yourself, over and over again. It comments on your life, especially the things that go wrong.

For example, you come home with several bags of treats and soda. The parrot squawks, “There you go again. You’re never going to lose weight. You could have made a list, but you didn’t. You keep saying you’re going to change, but you aren’t. You’re never going to change your habits.”

How do you feel? How long would you put up with this parrot? Don’t put up with a bully in your head. Notice this “parrot” and cover the cage.

© American Institute for Preventive Medicine

January 23, 2026
6 Ways To Be A Good Houseguest

FAMILY LIFE

Each year, millions of Americans travel and visit friends and family members for the holidays. And with so many overnight visits this time of year, being a courteous houseguest is a skill that may come in handy. If you’re staying with a friend or family member, remember these tips:

*Make plans well in advance.Don’t expect family members to drop everything at the last minute for your visit. Give them several weeks notice of when you will be coming (if possible) and don’t arrive earlier or stay longer than planned.

*Consider a small gift.A bouquet of fresh flowers, a book, or an attractive fruit bowl are good host gifts to consider.

* Pay attention to house rules. Are there shoes by the door? Then you should take yours off when you enter.

*Offer to pitch in.Ask if you can pick up some groceries at the store, or offer to pay for meals when going out.

*Clean up after yourself.Don’t expect the host to do it all. Help clear the table after meals and wash dishes. The day of your departure, strip the sheets off the bed and offer to throw them in the laundry. Wipe off the bathroom counters after you use them. Put things back where you found them.

*Send a note afterward.When you return home, send a short but sincere thank you note to your host.

Source: The Emily Post Institute

© American Institute for Preventive Medicine

January 23, 2026
No One Deserves To Be Bullied

WELL-BEING

All children sometimes find themselves the butt of jokes or teasing by their classmates. But bullying is different. It is generally relentless and can include physical violence, coercion, name calling, social shunning, social isolation, or verbal or written threats. In extreme causes, death or sexual assaults have resulted from bullying.

Bullying can be in person or online through email or social networking sites, according to Dr. Earlene Strayhorn, a child and adolescent psychiatrist at Loyola University Medical Center. “Being the target of a bully involves real suffering,” she said.

Bullying can involve one child against another or also a group of kids united against a single child or another group. Boys are more likely to be the initiators and targets of bullying. Their victims can include both boys and girls.

Bullied boys are more likely to be hit, slapped, kicked, or pushed. Girls often engage in verbal bullying. Their targets are often other girls.

“Let your child know that he or she is not alone and is not at fault. Tell your child that no one deserves to be bullied for any reason, and then take action,” Dr. Strayhorn said.

If the bullying is occurring at school, meet with a teacher, principal, sports coach or school counselor and demand someone intervene to defuse the situation. Frequently, the problem can be solved by an authority figure without the bully ever learning who reported it.

If the bullying is occurring outside of the school, tell your child to seek safety in numbers by sticking close to friends or other classmates when walking home or while in places where the bullying happens. Sometimes you’ll have to get law enforcement involved.

© American Institute for Preventive Medicine

January 23, 2026
The Greatest Gift

FAMILY LIFE

Forget that fancy wrapped gift box. The chance to spend time with loved ones can be more valuable than the most expensive gift, says Sheri Bridges, professor of marketing at Wake Forest University.

Memories of the occasion will live on long after the contents of a ribbon-wrapped box have been forgotten or discarded.

How to give the gift of memories this holiday? Bridges offers a few ideas.

*Take a day trip.Go to the zoo, a favorite restaurant in a nearby city or visit a town with quaint shops. Follow-up by giving the gift of a photo book of the trip, and as the years pass, the pictures become reminders of the feelings and fun of time spent together.

*Offer tickets to a football or basketball game, a play or a musical performance– anything that isn’t part of the recipient’s normal routine.

*Do chores.Baking cookies, wrapping gifts, taking down decorations, straightening up the garage, cleaning out closets-any task that seems hard when performed alone can become fun when shared.

*Relax and recharge.Take a relative or friend to get a massage, pedicure or facial. Spend time together while getting pampered.

*Time alone, together.Unless you make a special effort, it can be hard to find time to spend with family and friends. Watching a favorite movie, sipping hot chocolate in front of a fire, playing Scrabble-these are things that require a real time commitment and focus, and say, “I am putting you first now.”

© American Institute for Preventive Medicine

January 23, 2026
What To Say When Others Hurt

WELL-BEING

During times of great personal tragedy for those you know and love, it’s difficult to know what to say or how to help. So what can you do to help friends and loved ones find their way when life deals them a devastating blow?

Marriage and family therapist Dr. Randy Carlson offers these practical ideas:

*Be available:During some of the most painful times in their lives, people often feel invisible. When we don’t know how to respond to someone in pain, we often avoid them. Acknowledge their presence and let them know you’re there for them. If they don’t want to talk, they’ll tell you. You might be surprised how much comfort you can bring just by sitting in silence with someone. Sometimes it’s much better without words for both of you.

*Be willing to listen:People need time to take in what has happened. Sometimes it helps them to talk about how they feel. Usually they’re not looking to you to solve the problem, give them advice or even understand what they’re going through. Be careful not to offer pat answers. Just hear them out.

*Be a safe place:As a true friend you can provide a safe place for them to share their pain. Keep your conversations with them confidential and honor their trust in you.

© American Institute for Preventive Medicine

January 23, 2026