HealthyLife Articles

Tag: mindset

The Power Of Positive Thinking

SUCCESS OVER STRESS

Many of us have heard – or given – advice about “looking on the bright side.” Or, you may have heard someone say, “the glass is half full, not half empty.”

These are ways of explaining optimism. An optimistic person is someone who expects good things to happen in their future. But does optimism really help us? Actually, it might.

Some medical research has found that a positive attitude can benefit a person’s health, in part by lowering stress. Some promising results suggest:

* People who are optimistic may have a lower risk of serious heart problems

* Optimism can improve quality of life, including emotional and social well-being, in people who have cancer

* Older adults who were optimistic had fewer health problems

* Being optimistic may help reduce the effects of stress

Of course, more research needs to be done in this area. Optimism is not a cure-all for any disease or condition. But, it’s one healthy way to help people cope with the stress of daily life without any known side effects.

Steps to being more optimistic

Optimism and happiness are not the same thing. To be optimistic, you don’t have to be happy all the time. And being optimistic doesn’t mean you ignore stress or pretend that bad things don’t happen.

Becoming more optimistic isn’t as simple as “just doing it.” It takes time and practice. It may be something you have to keep telling yourself to do every day. Here are some ways to “train your brain” to be more optimistic:

* Pick one good thing. A bad day can make you feel like the whole day was a waste. But instead, make an effort to pick one good thing that happened that day, and reflect on it.

* Avoid things that make you feel bad. If the morning news is too negative, turn it off. Instead, listen to a podcast with a positive message or upbeat music.

* Think about things you can control – and forget about things you can’t. Being stuck in traffic is something you cannot control. But, you can choose to take deep breaths, meditate or relax in your car rather than get angry about the traffic.

If you or a loved one feels stressed all the time or hopeless, talk to a doctor. Mental health is just as important as physical health.

Sources: Psychophysiology; Social Psychological and Personality Science

© American Institute for Preventive Medicine

January 23, 2026
Commit To Be Fit 2

Fitness

You don’t have to join a gym to get fit. There are lots of ways you can break a sweat, shed pounds and improve your health. Small steps can make a big difference.

* Do leg lifts before you get out of bed.

* Walk the dog. Instead of slowing Fido down, pick up your pace.

* Use exercise equipment as intended, not as a clothes rack.

* Clean the house. That’s right, dust, mop, scrub and vacuum.

* Brainstorm ideas with co-workers while walking.

* Take the stairs instead of the elevator.

* If you must take the elevator, do squats during the ride.

* Do sit ups, pushups, and jumping jacks during TV commercials.

* Take your bike for a spin around the block.

* March while talking on the phone. (Stop if you start panting.)

* Work in your garden, garage, and basement.

* Drink plenty of water.

Action Step:Challenge family to a contest of sit ups or pushups during TV commercials. Try to improve your count each time.

© American Institute for Preventive Medicine

January 23, 2026
Cross That Bridge When You Come To It

Stress Management

* Learn to accept change as a normal part of life.

* Do a “stress rehearsal.” Imagine yourself feeling calm and handling a stressful situation.

* Practice relaxation techniques, such as deep breathing and yoga.

* Accessemergency.cdc.govto learn ways to be prepared for natural disasters that are likely to occur in your area.

Dos

* Limit caffeine. It causes anxiety and increases the stress response.

* Prepare for an assignment or speech well in advance to allow time to practice it.

Don’ts

* Don’t smoke or eat high-calorie foods to deal with stress.

* Don’t take stay-awake pills to cram for an exam or assignment.

© American Institute for Preventive Medicine

January 23, 2026
Stop Making Excuses

Fitness

Take control of your health.

The Centers for Disease Control and Prevention says that more than 50 percent of adults in the U.S. don’t exercise enough. Of those, 25 percent are not active at all. Combined, they probably have a million and one excuses – 99.9 percent of which are probably not valid.

Excuse No. 1 – I don’t have time to exercise.

Excuse zappers:

* Write down what you do in a day. How much time do you spend in front of the TV? Exercise while you watch TV.

* Get up half an hour earlier to work out.

* Split up your workouts. Do two 30-minute sessions or three 10-minute sessions.

Excuse No. 2 – I’m too tired to exercise.

Excuse zappers:

* Exercise can relieve sluggish feelings and a general lack of energy.

* Something as easy as a brisk walk may do the trick.

* Do yoga or tai chi to feel physically and mentally refreshed.

Excuse No. 3 – I’m too heavy to exercise.

Excuse zappers:

* Ask your doctor for the top five reasons you need to lose some weight.

* Start slowly, even if it means walking in 10-minute spurts.

* Work out at home with dumbbells and a stability ball. Go online for information on how to use them.

Excuse No. 4 – Exercise is boring.

Excuse zappers:

* Choose activities you enjoy and look forward to.

* Set up a walking program with a friend or coworker you like to be with.

* Enjoy a sunny day and fresh air with outdoor activities.

Action Step

Make a list of all the reasons you aren’t working out. Then come up with solutions that fit your schedule, your lifestyle, and your interests.

© American Institute for Preventive Medicine

January 23, 2026
Think Positive

Stress Management

Retrain your brain to wipe out negative thoughts.

If negative thoughts keep running through your head, it may be time to put on a pair of rose-colored glasses. Looking at life’s challenges in a more positive way can improve your physical well-being and even increase your life span! People who see the glass as half full, have lower rates of depression, stronger immune systems, a reduced risk of heart disease, and better coping skills during hard times.

Retrain your brain.

* When a negative emotion pops into your head, put a positive spin on it.

* Quit trying to rationalize negative thoughts.

* If you can’t control it, don’t worry about it.

* Surround yourself with positive people.

* Find things to laugh about, especially during difficult times.

* Create lists of accomplishments, favorite memories, things to be thankful for, and future possibilities.

* Quit blaming yourself for every bad thing that happens.

* Take positive steps to improve a negative situation.

* Don’t let one minor problem in the morning ruin your entire day.

* Accept that life is not all black and white.

* Take care of yourself: Exercise, eat healthy, and get enough sleep.

* Cut yourself some slack.

* Get lost in a hobby that you enjoy.

Rule your emotions.

Don’t let your emotions rule you. Once you start to recognize situations that put you in that negative cycle, create pointless worry, or break down your confidence, you can take control with active thinking. If you tend to be a negative thinker, keep practicing. Like any other habit, changing your thought process will take time.

Action Step

Make a list of areas in your life that keep you dwelling in negative energy; then write out a few positive statements for each. Focus on what you want, not what you don’t want.

© American Institute for Preventive Medicine

January 23, 2026
Think Positive!

Mental Health Care

Being a positive thinker motivates you to solve problems instead of dwelling on them.

Research shows that people who are optimistic tend to be happier, healthier, and cope better in tough times.

* Practice positive thoughts every day. You become what you think.

* Say positive self-statements in the mirror.

* Look for a silver lining in clouds and setbacks.

© American Institute for Preventive Medicine

January 23, 2026
Secrets To A Successful Life

WELL-BEING

What do America’s elder citizens say about living a happy, healthy, and successful life? A Cornell University professor, Karl Pillemer, asked hundreds of seniors and gives their advice in his book 30 Lessons for Living: Tried and True Advice from the Wisest Americans.

*Take risks to avoid regret.People in their 70s, 80s, 90s, and beyond endorse taking risks when you’re young, contrary to a stereotype that elders are conservative. They say that you are much more likely to regret what you didn’t do than what you did. Say yes to opportunities.

*Make the most of a bad job.Pillemer said, “Remember that many of these folks who grew up in the Great Depression had bad jobs early on-in fact, their bad jobs make our bad jobs look like good jobs! They found, however, that they learned invaluable lessons from these less-than-ideal work situations. You can learn how the industry works, about communicating with other employees, and about customer service.

*Choose excitement over money.Choose a career for its basic value rather than how much money you will make. Our elders are keenly aware of how short life is, and they think it’s a mistake to waste precious time in work you don’t like. According to our elders, you need to be able to get up in the morning excited about work, so choose your career with that in mind.

*Regrets?Embrace travel, especially when you are young.

© American Institute for Preventive Medicine

January 23, 2026
5 Ways To Change Habits

WELL-BEING

Our habits influence our health in many ways. You might have habits that help you stay healthy, such as taking a walk every day. Or you might have some habits you want to change, such as smoking or eating too much sugar.

Changing a habit takes time and effort, but you can do it. These tips will help you stay on track as you work toward healthy change:

1.Change only one thing at time.Trying to overhaul many parts of your life is hard. It can cause stress and make you worry about failure. Don’t change too many things at once.

2.Know why you’re making the change.If you don’t have a good reason, it can be hard to stay motivated. Keep a reason (or two) in mind as you work toward change. For instance, maybe you want to be able to run in a race. Or perhaps you want to lose weight so you can feel healthier or manage a health problem.

3.Get the support or skills you need.If you need help to quit smoking, your doctor can help you find tools to help. If you need help with changing eating habits, ask your doctor about nutrition help. Look for community resources and support groups.

4.Expect setbacks.Nearly everyone has setbacks when they try to change a habit. This is normal. When this happens, remember why you’re making the change. Then put the setback behind you and start again.

5.Avoid tempting situations.Certain things in your immediate environment can make you want to go back to your old habits. Figure out what these things are, and stay away from them. If you know you have trouble with “all you can eat” restaurants, don’t go to them. If you’re trying to quit smoking, avoid situations that make you crave cigarettes.

Finally, make sure your goal is realistic.

Healthy goals should be SMART:

* Specific: Avoid vague statements like, “eat healthier.”

* Measurable: Track milestones and know when you have met them.

* Action-oriented: Commit to your change and take action to meet it.

* Realistic: Avoid lofty, difficult changes.

* Time-based: Give yourself a deadline to meet certain steps toward your goal.

© American Institute for Preventive Medicine

January 23, 2026
Appreciate The Journey

Healthylife® Weigh

Part 5

Know why you are being physically active. This will help get you motivated to start and to keep going.

1.Connect with your interests.If you enjoy hiking, find a new trail to explore. If you are in a new place, plan a day with lots of walking to learn about your new neighborhood. You may find you can be active for much longer when you have distracting, interesting scenery around you.

2.Be reflective.Take time to reflect as part of your workout or your cool-down. Appreciate your abilities and strengths. Express gratitude for those who encourage and guide you.

3.Have fun.Find an organized fun run or “Couch to 5k” program in your community. Fun runs often have a theme, like color runs, glow-in-the-dark runs, and obstacle courses. Many can be done as a team. Having a goal that is bigger than the physical activity itself can motivate you, keep you accountable, and keep you moving longer than you may have otherwise!

4.Connect with others.Make memories with your friends and family that revolve around being active. Have tough conversations while on a long walk or hike. You may be more likely to find a solution or think more clearly while being active.

5.Listen to music.Music can be inspiring and distract you from a tough workout. It can also help you keep up your pace.

© American Institute for Preventive Medicine

January 23, 2026
Change Is Your Choice

Healthylife® Weigh

Part 3

The decision to make changes is up to you. You can decide which changes you want to make, how long it takes you to make them, and who you tell.

Check in with yourself daily. Pick one of your action steps from Part 2 or a new one. Answer the following:

* What do I want to do? Am I willing to do this?

* If there is something I am unable to do, what do I need to do to get there?

* What am I going to do right now?

Check in with Your Values

Remember those values you identified in Part 1?

* How will continuing this journey help me live another one of my values?

* How have I cared for myself today?

© American Institute for Preventive Medicine

January 23, 2026