HealthyLife Articles

Tag: Mental, Emotional, & Social Wellness

Be Kind To Yourself

SUCCESS OVER STRESS

We live in a hectic and complicated world, that can be difficult to navigate. Nobody is perfect, yet you may feel like you must strive to measure up to impossible standards. Or, you may struggle to accept mistakes and failures in your life. But you can overcome this by practicing self-compassion.

Self-compassion means learning to be kind and understanding to yourself. It may take time, but with practice, you can learn to accept yourself for exactly who you are, even your imperfections.

The Path of Self-compassion

Step 1: Focus on Self-kindness.If you tend to criticize yourself or be overcome with feelings of shame, learn how to become aware of these thoughts without pushing them away. Consider how these thoughts make you feel. Write down these feelings.

Step 2: Acknowledge Common Humanity.Although we may feel isolated and alone in our failures, the reality is that many human beings share similar experiences. Take comfort in knowing you are not alone and there are others who understand you and your circumstances. Allow others to show you compassion.

Step 3: Practice Mindful Awareness.Once you become comfortable with your negative thoughts, learn how to sit and observe them. To do this, you must be fully present in the moment, and allow any thoughts to pass through your mind without judging them. This can help those who often dwell on past events or worry about future events. Being present helps you focus on what is happening now.

Health benefits

Regularly practicing self-compassion can help you feel:

* Less depressed, stressed or anxious

* More satisfied with a greater sense of purpose

* Less worried and fearful

Breath awareness practice

Sit comfortably with your feet planted firmly on the floor. Lengthen your spine, allowing it to stretch out like a string of pearls. For the next two minutes, turn all of your awareness to your breathing. Do not change how you breathe. Just pay attention to how it feels to breathe in and breathe out and to the pauses between your breaths. If your attention moves away from your breathing, be gentle with yourself and just return your attention to your breath.

© American Institute for Preventive Medicine

January 23, 2026
How To Talk To Your Doctor About Stress

SUCCESS OVER STRESS

You might talk to friends about stress. But what about your doctor? Tell your doctor if you have high stress levels. Stress can affect your health. Here’s what to do:

Start with the basics.

Make an appointment with your doctor. Tell them about how you feel emotionally. Give them an idea of things that are causing stress.

Talk about other health issues.

Stress may cause symptoms like diarrhea, headaches or chest pain. Mention anything you’ve been feeling, even if it seems minor or unrelated.

Ask about options to help.

You might get a referral to a counselor or mental health doctor. This can be enough to help you. In some cases, a person may need tests or medication.

© American Institute for Preventive Medicine

January 23, 2026
Strong Relationships, Better Health

WELL-BEING

Our connections to others are vital to our health. Relationships make people happier. Relationships also lower anxiety and depression. Wondering how you can form new or stronger connections with people? Try these tips:

Be there for others.

Helping others when they need you strengthens your friendships and makes you happy. You can also volunteer, which boosts happiness.

Make time for friendships.

Schedule time to talk to a friend on the phone if you can’t get together in person. Don’t let the weeks pass by without talking to people you value.

Don’t shun technology.

A cell phone or a video call is a great way to connect when in-person meetings can’t happen. Online support groups can help you find people who understand your challenges.

Source: Veterans Health Administration

© American Institute for Preventive Medicine

January 23, 2026
Introduction 3

Systematic Stress Management Program

Step 3: Type A & B Behavior Section

Introduction

Are You a Type A?

Self Inventory of Type A Behaviors

Are You a Type B?

Take Steps to Become Type B

12 Ways to Develop a Trusting Heart

Reducing Time Urgency

Type A Behavior Worksheet

You’d recognize them as people who are generally more competitive, restless, and quick to anger. Their counterparts show behaviors that are low key, calmer, and less rushed by the day’s events. These two distinct personality types have been labeled Type A and Type B and considerable research has been focused on them over the past several decades.

Why so much attention to these two kinds of behaviors? Dr. Ray Rosenman and Dr. Meyer Friedman, two cardiologists, many years ago established a link between personality and coronary heart disease. They analyzed data from thousands of people between the ages of 31 and 59 years and placed them into one of two categories, either Type A or Type B. They then observed which people became coronary heart disease patients and which were heart attack free. The biggest difference between the two groups was that the Type A person was 70% more likely to suffer from coronary heart disease, even if they had no prior history of the disease.

They suggested that the roots of Type A behaviors are insecurity and low self-esteem. In a society that is basically competitive, insecurity takes root easily. Goals may be unrealistic and expectations overwhelming. The outcome can be low self-esteem.

To increase achievements, a person might try to work harder and faster. They may become more time urgent, aggressive, or hostile. These are some of the characteristics which typify Type A behavior. The outcome may be a sense of free-floating anxiety because of the inability to meet all these expectations.

These potentially hazardous behavior patterns can be altered by learning to think and plan differently. The goal of this chapter is to teach skills that can modify stressful Type A patterns and convert them into relaxed Type B patterns.

More recent research conducted at Duke University in 1989 has suggested that not all Type A behaviors are unhealthy. Their studies have isolated the following four personality characteristics as being the ones most closely associated with heart disease:

* Hostility

* Cynical mistrust of people’s motives

* Frequent anger

* Open expression of anger

Concentrate on minimizing these aspects of your behavior for the sake of a healthier heart. Other aspects of Type A behavior, such as impatience or time urgency, should be neutralized to reduce the uncomfortable stress caused by these behaviors, but not necessarily to prevent a heart attack.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Assertiveness With Other People

Systematic Stress Management Program

Step 7: Communication & Stress Section

Introduction

What is Your Ear-Q?

Ten Blocks to Effective Listening

Listening Blocks in My Life

Skills for Active Listening

Improving Your Ear-Q

Assertiveness

Assertiveness Inventory

Assertiveness with Other People

The Benefits of Assertiveness

Assertiveness Training – The L.A.D.D.E.R. Technique

My Practice L.A.D.D.E.R.

Behaviors vary in different situations and with different people. Because of relationships and other influences, assertive behaviors may or may not be communicated. This listing will help to identify where passive or aggressive behaviors need adjustment.

Determine whether you behave assertively, aggressively, or passively with different people. (Review characteristics chart.) Record A, B, or C in front of each.

(A) Assertive

(B) Aggressive

(C) Passive

1. Parents

2. Employees

3. Strangers

4. Relatives

5. Spouse

6. Business clients

7. Co-workers

8. New acquaintances

9. Classmates

10. Friends

11. Boss

12 .Phone or door-to-door solicitors

13. Sales help

14. Children

15. Elders

Review your responses. Do you see a pattern of more A’s, B’s, or C’s? How can you change interactions with others to achieve more A’s? Star the B’s and C’s that you consider to be stressful. Now review and label those 3 – 5 people with whom you want to improve your style of communication.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Common Symptoms Of Distress

Systematic Stress Management Program

Step 1: Understanding Stress Section

Introduction

Common Symptoms of Distress

Life Events Questionnaire

Types of Stressors

Daily Hassles and Uplifts

Identification of Stressors

Most people have symptoms of distress every day. Many times we accept them as part of a normal day. In order to reduce the wear and tear upon the body, one must first increase awareness. Read over the list that follows. Make a mental note or place a mark next to those items that relate to you — especially when you experience stress. Go back and make a second mark if you experience this symptom frequently. Write in any other symptoms you experience when feeling stressed. It may be wise to discuss those items checked twice with a health professional. While many conditions are stress related, this does not mean that they do not require medical attention to reduce the wear and tear upon the body. At any rate, these symptoms can be wake-up calls to action for increased self-care or medical intervention.

Notice that the symptoms are divided into four groups. This can be helpful when later selecting stress management techniques.

Skeletal Muscles

Physical Symptoms of Distress Involving Skeletal Muscles

1. Tension headaches

2. Frowning

3. Gritting or grinding of teeth

4. Jaw pain

5. Stuttering or stammering

6. Trembling of lips or hands

7. Muscle tenseness, bracing, and aches

8. Neck aches

9. Back pain

10. Aggressive body language

Nervous System

Physical Symptoms of Distress Involving the Autonomic Nervous System

1. Migraine headaches

2. Increased sensitivity to light and sound

3. Lightheadedness, faintness, or dizziness

4. Ringing in ears

5. Enlarged pupils

6. Blushing

7. Dry mouth

8. Problems swallowing

9. Frequent colds or bouts with the flu

10. Hives

11. Rashes

12. “Cold chills,” or “goose bumps”

13. Heartburn, stomach cramping, or nausea

14. Uneven or rapid heartbeat without exercising

15. Difficulty breathing

16. Sudden, suffocating panic, as if you are about to die

17. Heart and chest pain

18. Increased perspiration

19. Night sweats

20. Cold, sweaty hands

21. Painfully cold hands and feet

22. Gaseousness or belching

23. Frequent urination

24. Constipation

25. Nervous diarrhea

26. Lowered sexual desire

27. Difficulty with sexual orgasm

Mental Symptoms of Distress

1. Anxiety, worry, guilt, or nervousness

2. Increased anger and frustration

3. Moodiness

4. Depression

5. Increased or decreased appetite

6. Racing thoughts

7. Nightmares

8. Problems concentrating

9. Trouble learning new information

10. Forgetfulness

11. Disorganization or confusion

12. Difficulty making decisions

13. A sense of being overloaded or overwhelmed by problems

14. More frequent crying

15. Suicidal thoughts

16. Fear of getting close to people

17. Loneliness

Behavioral Symptoms of Distress

1. Inattention to dress or grooming

2. More frequent lateness

3. A more “serious” appearance

4. Unusual behavior

5. Nervous habits, such as finger or foot tapping

6. Rushing around or pacing the floor

7. Increased frustration and irritability

8. Edginess

9. Overreaction to small things

10. Increased number of minor accidents

11. Perfectionism

12. Reduced work efficiency or productivity

13. Lies or excuses to cover up poor work

14. Fast or mumbled speech

15. Defensiveness or suspiciousness

16. Strained communication with others

17. Social withdrawal

18. Constant tiredness

19. Sleep problems

20. Frequent use of over-the-counter drugs

21. Weight gain or loss without diet

22. Increased smoking

23. Recreational drug use

24. Increased alcohol use

25. Gambling or overspending

(Taken from: “The Doctor’s Guide to Instant Stress Relief: A Psychological and Medical System” by Ronald G. Nathan, Ph.D., Albany Medical College, New York, Thomas E. Staats, Ph.D., Louisiana State University School of Medicine in Shreveport, Paul J. Rosch, M.D., The American Institute of Stress, New York.)

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Keep Your Cool With This Tool

Stress Management

Communicating well is the key to keeping calm.

Trying to express your thoughts and needs to somebody who just doesn’t get it can be very frustrating. You may supress your feelings or blow a gasket, neither of which is good for your mental state or physical health. With some effective skills to handle your emotions, you can resolve differences, build trust and respect, and create a positive environment that breeds creativity, productivity and success.

Effective communication is a combination of skills that includes listening, recognizing nonverbal signals, managing stress in the moment, and staying connected to your emotions.

Are you listening?

Listening is vital to effective communication. It’s not just hearing the words, but understanding what the other person means and how he or she feels.

Listen carefully.

* Put away your cellphone, close your folders, and don’t doodle. Focus on hearing what is being said.

* Don’t interrupt or redirect the conversation to your concerns.

* Don’t appear judgmental, critical, or accusatory.

* Show your interest in what is being said. Nod, smile, and make sure your posture is inviting.

Watch your body language.

* Don’t roll your eyes, squirm in your seat, or contort your face to show that you are annoyed.

* Don’t say yes while shaking your head no.

* Keep your arms uncrossed and maintain eye contact.

Keep stress in check.

Stress in small doses may help you under pressure. But too much can cloud your ability to speak clearly, listen effectively, or read non-verbal skills properly. Reacting can cause you to say or do things you’ll regret.

Action Step

The next time you are in a stressful situation, take control. Think before you speak. Take a few deep breaths. Look for humor to break up the tension. Be willing to compromise or at least agree to disagree.

© American Institute for Preventive Medicine

January 23, 2026
Match The Self-Talk To The Theory

Systematic Stress Management Program

Step 5: Thinking Differently Section

Introduction

Match the Self-Talk to the Theory

Catch Questionable Comparisons

Thought Habits Become Language Patterns

How to Dispute a Belief

Thought Control Techniques

The Power of Creative Imagination

Steps for Developing the Most Effective Creative Imagery

General Stress Management Guidelines

The point of this quote is that it is not an event by itself that results in stress or distress. What you tell yourself about an event will determine your feelings – positive or negative. Here are some examples of how statements in our mind can result in emotions:

The words we use in our mind to define and describe a person, place, or thing are called self-talk. A well-known clinical psychologist by the name of Dr. Albert Ellis supports this theory. He came up with ten types of self-talk that he suggests are in conflict with reality. His theory tells us that when we choose to repeat to ourselves statements or language that are not in line with reality, we experience distress and emotional upset that may not be necessary.

Match the Theory to the Self-Talk

Answers:

1-E, 2-H, 3-D, 4-I, 5-F, 6-J, 7-G, 8-B, 9-A, 10-C

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Type A Behavior Worksheet

Systematic Stress Management Program

Step 3: Type A & B Behavior Section

Introduction

Are You a Type A?

Self Inventory of Type A Behaviors

Are You a Type B?

Take Steps to Become Type B

12 Ways to Develop a Trusting Heart

Reducing Time Urgency

Type A Behavior Worksheet

Type A behaviors are not necessary for success or good health. List Type A behaviors you wish to change below. For each behavior, also write what technique you will use to alter this behavior.

Behavior: (Example) I assume too much responsibility at the office.

Changing Technique: (Example) Practice delegating some tasks to others.

Behavior 1:

Changing Technique:

Behavior 2:

Changing Technique:

Behavior 3:

Changing Technique:

Behavior 4:

Changing Technique:

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Connect With Caution

Social Health

Be smart using cellphones and smartphones.

Cellphones, smartphones, computers, and tablets make it fast and easy to get and stay in touch with family and friends. They also let you express your love and best wishes through text messages, videos, emails, and email greeting cards. But with these benefits come risks. To protect yourself, your kids, and personal data, practice cellphone and smartphone safety:

* Password-protect your phone, but don’t store your password on your phone.

* Install security software and anti-virus protection. Download updates for these, too.

* Shop and do banking at home instead of when you are using a public Wi-Fi zone. Use only secure sites (https://) when giving personal data.

* Keep from storing credit card and banking information on your phone. Delete emails that contain this information after they are sent, too.

* Clear your inbox and sent messages on a regular basis. Delete “Spam” or “Bulk Mail” messages without opening them. Then delete your “Trash.”

* Turn off your “Bluetooth” when not in use.

* Backup data and photos you store on your smartphone. You can sync the data on your phone to an external hard drive on your personal computer.

Keep from losing your phone! If you do lose it:

* Find out how to remotely lock and wipe data from it.

* Call your cellphone or smartphone carrier to report the loss. Ask about options to cancel your service.

Teach your kids to use their phones within limits:

* Set rules and limits for the usage of their devices. Discuss what is okay and not okay to do to protect their identity and address bullying issues.

* Use parental controls to keep your children from getting improper content on websites.

* Monitor the use of their phones.

* Set limits for calls, texts, internet usage, and costs for app downloads to avoid extra charges at the end of each month’s billing cycle.

Don’ts:

* Don’t talk, text, or read text messages while driving. Use a hands-free device if this is legal in the state you are driving in.

* Don’t reach into the backseat to search for your phone while driving.

* Don’t “sext” (take, send, or accept nude photos on your phone). You can become the target of scandal, bullying, job loss, or expulsion from school.

* Don’t lend your phone to others. They can easily send a damaging text message attached to your number.

* Don’t give your number to strangers or post it on Facebook or Twitter.

Action Step

If your phone has GPS tracking, learn about privacy features so other people can’t stalk you or your children.

© American Institute for Preventive Medicine

January 23, 2026