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Tag: mindfulness

Mindfulness In Daily Life

SUCCESS OVER STRESS

Mindfulness is the practice of being present in the moment without judgment. When you are mindful, you focus on what is happening right in front of you without worrying about the past or future. This helps you experience life to its fullest. Try these tips to be more mindful in your daily life.

Learn to pause

Take time to pause and observe. When you pause, it is a chance to mindfully reflect on what is happening. Instead of rushing through life, you can truly experience the moments that matter. These mindful reflections can help you answer:

* What matters most in this moment?

* What is the situation asking of me?

* Looking back in a year, how will I wish I had acted?

* Are my feelings in proportion to the situation?

Focus on what is in front of you

Cultivate the skill of giving your undivided attention to what is going on right now. Intentionally notice your surroundings and what you are feeling in the moment by connecting with your senses. Ask yourself:

* What do I hear?

* What do I see?

* What do I smell?

* What do I feel?

The more you practice focusing on the present, the easier it will become.

Practice mindful breathing

Focusing on your breath is a tangible way to increase mindfulness. Your breath only happens in the now. When you focus on breathing you can’t be anywhere but in the moment, connected to your body.

Mindful breathing trains your brain to stay connected and focused. Allow 5 minutes every day to be still and observe your breath.

* Close your eyes if you can.

* Let your breath become smooth and steady.

* Observe each inhale and exhale.

* Stay relaxed and unrushed.

If 5 minutes is too long to focus on your breath, start with one or two minutes and work your way up.

© 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
Just Say No To Stressful Thoughts

Stress Management

When nagging thoughts or worries stand in the way of feeling good, a technique called thought stopping is an effective way to eradicate them. The trick is to recognize negative thoughts, then reduce their impact.

Here’s an example: You’re so distressed by a petty remark a coworker makes, you can’t concentrate on anything else, and you dwell on it for hours. Here’s what to do.

1. Isolate the stressful thought.

2. Close your eyes and focus on it briefly.

3. Count to three.

4. Shout “Stop!” (Or, if others are in earshot, imagine a stop sign, a flashing red light, or the word “stop” in bold letters.)

5. If the thought’s still present, repeat steps 3 to 5.

6. Resume normal activity, feeling better.

You can use this technique anytime you find yourself obsessed with negative thoughts. (If work problems dominate your thoughts, substitute an “off duty” sign for the stop sign in the exercise described above.)

© American Institute for Preventive Medicine

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
Ways To De-Stress

Stress Management

Let your stress float away.

Do things that make you laugh.

Express your creative side. Write. Paint. Do a hobby.

Stretch muscles to relieve tension.

Take deep breaths. Meditate.

Relax with soothing music, a warm bath or shower, etc.

Escape to a place (or picture a scene) where you feel calm, happy, and secure.

Sip a cup of warm tea.

Share your feelings with others.

© American Institute for Preventive Medicine

January 23, 2026
What Is Mindfulness?

Stress Management

Mindfulness means paying close attention to your thoughts and feelings, on purpose, in the present moment, but without judging them in any way. It’s the opposite of being on auto-pilot all the time, which can take a toll on physical and mental health. With many techniques to choose from, practicing mindfulness every day may help you live a healthier and fuller life.

© American Institute for Preventive Medicine

January 23, 2026
5 Benefits Of Spiritual Health

Mental Health Care

Studies strongly suggest that people with strong religious and spiritual beliefs:

1. Have a stronger immune system

2. Have lower blood pressure

3. Have less anxiety and depression

4. Are better able to deal with arthritis, cancer, diabetes, heart disease, and other chronic illnesses

5. Heal faster from surgery

Take Action: Connect with Your Spiritual Self

Ways to discover meaning, purpose, and hope in your life can include:

* Religion

* Prayer or connecting to a higher power

* Music, art, or nature

* Helping others

* Meditation

© American Institute for Preventive Medicine

January 23, 2026
Mindfulness 2

Healthylife® QuitWell™

Part 2

Mindfulness means you are fully aware of what you are sensing in the current moment. Mindfulness can help you get through a stressful or uncomfortable time without your usual tobacco/nicotine use. It can also:

* Give your mind a chance to think creatively and come up with the answers to tough questions.

* Help you gently pull yourself back to the present when your mind wants to go somewhere else.

* Exercise greater control over your actions and your energy.

* Understand yourself more.

* Lower inflammation in the body.

* Activate areas in the brain that give you feelings of calmness.

Mindfulness Exercise

Practice mindfulness while you listen to music, walk, run, eat, or sit in traffic. You can also try this the next time you feel the desire to have a cigarette, dip, or puff from your vape:

* Try to physically pause your body. Sit or stand still. Maybe you can lean against the back of a chair or a wall. 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, notice them without judging them. Picture your thoughts like clouds floating by-let them go by. Return your focus to what you see, hear, and feel.

* Notice the feelings you have about smoking/your habit and what may be making you feel that way. Be aware of what is helping you do what you want and what is not helping.

* When your mind starts to drift, imagine gently guiding it back to the present, as if you’re helping a child that has strayed off the path.

The craving may have gone away or is now much less. If this is the case, try to do something else while the craving continues to fade.

© 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
Push Negative Thoughts Away

SUCCESS OVER STRESS

The brain is a busy organ. It helps to regulate the body’s functions, and it helps you manage your thoughts and emotions. Whether you’re concentrating on a project, recalling a past event, or focusing on what to do next, your mind has a powerful influence on how you feel about yourself.

Negative thoughts in your head can have a dramatic impact on your life. Thoughts like “I can’t do this” or “I’m stupid” can affect your self-esteem and increase stress levels.

Thankfully, you can re-train yourself to ignore negative thoughts and start thinking more positively. The American Heart Association says this can help you cope with difficulties and stressful situations as they arise.

Here’s how to do it:

* Practice positive self-talk every day. It may feel awkward at first, but over time, it will become more natural.

* When you make a mistake, don’t think, “I’m a failure” or “I’m not good enough.” Tell yourself, “It’s okay. We all make mistakes. I can learn from this.”

* When you’re having a bad day, don’t think, “Everything is going wrong. I can’t handle it.” Tell yourself, “I can do this. I’ll take it one step at a time.”

* Replace more negative thoughts with positive ones each day, and you may start to feel less stress overall.

© American Institute for Preventive Medicine

January 23, 2026