HealthyLife Articles

Tag: Mental, Emotional, & Social Wellness

Feel Happy Every Day

SUCCESS OVER STRESS

Gratitude is a great stress-buster. When you focus on what you are thankful for, it becomes difficult to stay anxious or worried.

Even if what is happening at the moment is stressful, choosing to emphasize the positive can keep life in perspective.

A gratitude journal is one effective way to make thankfulness a daily habit. Intentionally making a note of what went well each day or reflecting on your many blessings is a powerful antidote to stress.

Tips for starting a gratitude journal

1. Decide the best medium for you. A dedicated journal to jot down a gratitude list might work well. For others, a digital list will be a better fit. It’s ok to try a few methods to find what works for you.

2. Pick a time of day to briefly reflect and add 3-5 items to your gratitude list. Try to stick to it. You want to make gratitude a daily habit, so consistency is important.

3. Keep it simple. You are more likely to be successful with this new habit if you keep your goal achievable. You don’t need to spend 20 minutes coming up with fifteen things you are thankful for each day. Less is often more.

4. Pause to enjoy how you feel when you cultivate gratitude. The more you practice, the easier it can become to hold onto that feeling and infuse your days with positivity and joy.

© American Institute for Preventive Medicine

January 23, 2026
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
Get Involved With Wellness

WELL-BEING

Staying motivated to make healthy choices can be challenging. That’s why connecting with others who share your goals can be so effective. Getting involved in a wellness program helps you stay on track and successfully make positive changes.

* Take advantage of your workplace wellness activities and programs.

* Take an exercise class at a local fitness center or park district.

* Look for wellness offerings through local churches, libraries, and community centers.

* Start your own group by gathering like-minded friends, family, and coworkers.

* Remember, wellness isn’t just exercise! Look for programs on cooking, gardening, mindfulness, spirituality, emotional health, book clubs, and self-care, and more!

* Ask your doctor to recommend wellness programs.

* Set yourself up for success by choosing programs that fit comfortably into your schedule.

* Connect with an online wellness community or program.

© American Institute for Preventive Medicine

January 23, 2026
12 Ways To Develop A Trusting Heart

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

Recent studies have shown that heart disease is more prevalent in someone who has a hostile or cynical personality. Here are one dozen ways to free yourself from the grips of hostility and cynicism.

1. Confide in someone else.

Let them know that you recognize your problem with hostility. Ask for their support in your effort to change.

2. Catch yourself having mistrustful thoughts.

Keep track of how often you mutter cynically about something. Look for a pattern in these thoughts.

3. Eliminate those thoughts.

Yell “stop” when one of these mistrustful thoughts appears or imagine the word “stop.” This can short circuit any thought that you’d rather not have.

4. Laugh at yourself.

Humor can defuse anger. Make sure, however, that the humor does not come at someone else’s expense. That’s not humor, that’s ridicule.

5. Talk yourself out of a blow up.

Try simple reasoning. If you feel a “slow burn” beginning, cut it short. Try saying something like this: “Okay, you hothead, what’s going to upset you this time? Nothing, because you’re going to lighten up and not take things so personally!”

6. Get someone else’s point of view.

Look at the situation through another’s eyes. This new vision should dissipate some anger because it’s difficult to empathize and be mad at the same time!

7. Learn to relax.

Do some deep, natural breathing to relieve some built up muscle tension. Look out the window at something soothing. Imagine a restful scene.

8. Practice being a good listener.

You may even have to force yourself to keep your mouth shut. It sends an important message to others that you care about what they have to say.

9. Seek and ye shall find.

Opportunities are everywhere to practice showing trust.

10. Forgive people who have made you mad.

Let go of the resentment. It’ll feel like a heavy weight has been lifted from your shoulders. Forgive and forget.

11. Avoid people who are hostile and cynical.

If you must interact with them, note what features of their behavior you’d want to avoid duplicating yourself.

12. Imagine that this is your last day on earth.

Ask yourself, do you still want to waste your time being angry, cynical, or hostile? Probably not. Forget those trivialities of life that used to irritate you. Count your blessings and see all the good things that surround you.

© 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
Budget Your Time

Stress Management

Time:

We can’t make it, borrow it, sell it, or stop it. All we can do is spend it. Time is egalitarian, too. We each receive exactly the same amount: 24 hours a day, seven days a week. Yet some people use their time far more effectively than others. How do they accomplish this miracle?

Make a “to do” list.

Write down what you have to do, what you ought to do, and what you’d like to do. Then systematically check off items that you get done. This is gratifying, and gives you some idea of your progress.

Prioritize.

Categorize every activity as either A (top priority; must be done soon), B (less priority; should be done fairly soon), and C (least priority; can wait indefinitely). Forced to decide among various tasks, you’ll know what to spend your time on.

Avoid overcommitment.

Know your personal limitations, how much time you have available, and what you can realistically expect to accomplish.

Know the difference between activity and productivity.

Activity-making a lot of phone calls, reorganizing your paperwork may or may not lead to accomplishment. Productivity-taking steps toward a solution or goal-leads to results. Whenever possible, choose to be productive rather than active.

Analyze the time wasters in your day.

Make a list of activities that steal time away from productive work: people who drop in to chat and hang around too long, unsolicited phone calls or meetings you don’t really need to attend. Then devise ways to eliminate intrusions.

Create quiet time.

Let people know when you’re available and when you can’t be interrupted. Close your door and turn on your answering machine (or have someone take your calls), if necessary.

Plan for your personal prime time.

If you’re like most people, you probably feel more energetic and productive at some times than at others. Take advantage of your peak performance time, and plan to tackle your most demanding tasks then. Leave routine tasks for off-peak times.

Don’t be a perfectionist.

Do your best, but realize that not everything has to be perfect. Too much attention to detail may be a waste of time. Again, prioritize.

Avoid indecision.

When you’re unsure of what to do, ask yourself, “What is the best use of my time right now?”

© American Institute for Preventive Medicine

January 23, 2026
Exercise Your Breathing

Stress Management

Breathing techniques can help you relax.

Breathing exercises promote relaxation in four ways:

1. They tense and relax muscles. Taking a deep breath tenses muscles used for breathing. A deep exhale relaxes the muscles.

2. They allow more oxygen to be absorbed. This helps the body respond to stress, as well as recover from stress.

3. They increase the amount of oxygen in the blood which allows the heart rate to slow down. This helps to calm you.

4. They give you the chance to pause and plan your response to something that causes stress.

Deep Natural Breathing Exercise:

1. Sit in a chair, arms at your sides, 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. Allow 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. Make a relaxing, whooshing sound.

7. Keep taking long, slow 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.

Purifying Sighing Exercise:

1. Keep your shoulders erect.

2. Let out a big sigh, making a sound of relief as the air leaves your mouth.

3. Continue to sigh 10 to 15 times, one after the other.

Note: If you are prone to hyperventilating, do not do this breathing exercise.

Action Step

Test your breathing by placing your palms against your lower abdomen. Blow out all the air; then take a big breath. Does your abdomen expand when you inhale? If so, you’re on the right track. If not, you’re not using your full lung capacity.

© American Institute for Preventive Medicine

January 23, 2026
The Power Of Creative Imagination

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

Have you ever found yourself acting out an important event like a job interview, first date, or sports game in your mind before it actually happens? Did rehearsing this event make the real thing easier? If you have ever had this experience, you know how powerful “creative imagination” can be. It allows you to work through a situation ahead of time so that you will be able to deal with it when it actually happens.

We can change our body’s responses to some things through our imaginations. An experiment with students showed that if they were asked to imagine that one hand was soaked in cold water, the temperature of the imagined soaking hand actually dropped. Danger triggers cause physical changes due to adrenaline release, like increased heartbeat and rapid breathing. These responses are automatic, based on the threat of danger, but the danger doesn’t have to be real for these responses to happen. They will occur even if the danger is only imagined. This is experienced with nightmares. The nightmares produce these physical changes even though the person is safely asleep in bed.

The mind can project itself into imaginary situations. Athletes practice an upcoming game in their heads before stepping onto the playing field. These mental practice sessions prepare them for the game ahead just as their real practice sessions do. In an experiment, three groups were used to compare mental practice on basketball skills. The first group practiced making shots every day for 20 days. The second group threw the ball on the first and 20th day, but did not practice in between.

The third group threw shots on the first day and then spent 20 minutes a day for the next 20 days imagining that they were throwing the ball. If they missed, they had to imagine correcting their aim. On the 21st day, the first group, which had actually practiced, improved their scores by 24%. The second group, which had not practiced, showed no improvement. But the third group, which had practiced only in their imagination, had improved their scores by 23%!

Aside from athletes, there are many others who use creative imagination. Musicians, salespeople, or actors can improve a performance by doing some mental practicing. The ability of the mind to change imagination into reality is powerful. It does take practice and concentration in order to be successful. Choose a situation that is particularly stressful to you and use this procedure to practice a non-stressful response.

© 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
Stretch To Ease Stress

Stress Management

Simple movements help relieve tension.

Stress doesn’t only wreak havoc on your mind; it can cause aches and pains in your head, neck, shoulders, and back. Research says that daily stretching can reduce muscle tension, increase blood flow, and improve range of motion and coordination.

Stretching safety tips:

* Warm up your muscles. This makes them more flexible and lowers the chance for injury. For example, walk for a few minutes while gently swinging your arms.

* Stretch-hold-release. Hold each stretch for at least 10 to 30 seconds. Repeat each stretch at least three times.

* Gain without pain. Use slow and steady motions to the point of mild discomfort. If you feel pain, you went too far. Stretching should not pinch, pull, or snap anything. Bend your joints slightly when you stretch.

* Do not bounce when you stretch. This can tear muscles.

Sample stretches:

Upper body stretch: Standing or seated, raise your arms above your head and interlace your fingers. With your palms facing upward, push slightly back and up. Hold for 10 to 30 seconds. Repeat three times.

Sitting hamstring stretch: Sit on the floor. Stretch your right leg out directly in front of you with your toes pointed up. Place your left foot against your right thigh. Slowly reach forward to grasp the tips of your right toes. Bend from the hip. Hold for a count of 10. Repeat three times. Do the same exercise, switching leg positions.

Action Step

Take 15 minutes, daily, to stretch all major muscle groups (neck, shoulders, arms, abs, lower back, butt, and legs).

© American Institute for Preventive Medicine

January 23, 2026
A Cure For The Winter Doldrums

Mental Health

Many people start to feel depressed in November and continue to feel as dark and dreary as the weather until the spring thaw. Scientists call severe depression that sets in during winter Seasonal Affective Disorder (SAD). Light and temperature play a significant role in SAD. Daylight prompts the brain to release chemicals that spark feelings of energy. For about 5 percent of the population, their mood grows darker when days grow shorter. Daily exposure to full-spectrum fluorescent light, which resembles sunlight, can help cure SAD. Other tips for overcoming SAD include:

* Get outside as much as possible. SAD sufferers report they benefit more by exposure to early morning light than to light later in the day.

* Keep the drapes in your house open and the window shades raised during daylight hours.

* Sit near windows and gaze outside periodically.

* On cloudy days, turn on bright lights.

* Don’t isolate yourself during winter. Visit friends, go to museums, see shows-anything to get out and about.

* Try to take your vacation in the winter instead of in the summer.

© American Institute for Preventive Medicine

January 23, 2026
Good Grief

Mental Health

Going through stages of loss is normal.

Grief is a deep sadness that results from a major or minor loss. It can last weeks, months, or years. Understanding the normal stages of grief, the passage of time, and self-care measures treat most cases of grief. Sometimes, counseling is needed.

Stages of grief

Shock: You feel dazed and numb.

Denial and searching:

You are in a state of disbelief. You ask, “Why did this happen?” or “Why didn’t I prevent this?” You look for ways to keep your loved one or the loss with you. You think you see or hear the deceased person. You begin to feel that the loss is real.

Suffering and disorganization:

You feel guilty, anxious, depressed, lonely, and afraid. You may place blame on everything and everyone. You may have headaches, constant fatigue, and/or shortness of breath. You withdraw from routine and social contacts.

Recovery and acceptance:

You start seeing a future instead of dwelling on the past. You adjust to the reality of the loss. You develop new relationships and a positive attitude.

Self-care:

* Eat regular meals. Do regular exercise.

* Express your emotions to family and friends. Be with others, especially during the holidays.

* Try not to make major life changes, such as moving during the first year of grieving.

* Join a bereavement support group. Read self-help books about dealing with grief and death.

* Adopt a pet.

Causes of grief:

* The death of a family member or friend

* A divorce or sending a child off to college

* A new or lost job. A promotion, demotion, or retirement.

* An illness, injury, or disability

* Moving to a new location or loss of property

Action Step

If grief keeps you from coping on a daily basis, triggers thoughts of suicide, or causes you to overuse medication or alcohol, seek professional help.

© American Institute for Preventive Medicine

January 23, 2026