HealthyLife Articles

Tag: mood

Mental Health

Healthylife® Weigh

Part 5

Emotional Health

Exercise releases endorphins and increases levels of serotonin and dopamine in the brain. These brain chemicals help create feelings of happiness and euphoria. You may start to feel these benefits after just a few minutes of moderate exercise. This leads to a quick happiness buzz and an overall mood boost!

Stress Management

Norepinephrine is a chemical that can moderate the brain’s response to stress. Exercise helps to increase that chemical. Exercise can decrease worry and tension. It also enhances the mind’s ability to deal with daily stressors. Managing stress can reduce emotional eating and cravings for sweets and high-fat foods. The calming effect of exercise can last at least four hours after the exercise is over.

View physical activity as a break from your day. Use this time to focus on the present, instead of past or future problems and worries.

Connect to My Values:

Example: Having good emotional health will help me enjoy what I am doing in the moment. Enjoying life’s pleasures, such as the beauty of fall colors, is important to me.

© American Institute for Preventive Medicine

January 23, 2026
4 Warning Signs Of Teen Depression

SELF-CARE CORNER

Withdrawn. Irritable. Sleepy. This could describe almost any teenager, but these are also symptoms of teen depression.

Teen depression sometimes gets overlooked because it doesn’t always look like depression in adults. For example, sadness is a core feature of most depression and what most people associate with depression, according to Dr. Ken Duckworth, medical director of the National Alliance on Mental Illness. Many teens also experience other symptoms-parents might miss these warning signs.

1.Sleep disturbance.“Many adolescents sleep until noon on a Saturday, but if you notice a change in their sleep or their sleep is irregular even more than before, that’s something to worry about,” Dr. Duckworth says.

2.Social changes.“Adolescents are typically very focused on social connections,” he says. “If they’re not interested in their social network and they want to quit sports, pay attention to that.”

3.Physical symptoms.Some teens demonstrate their emotional distress through physical symptoms, such as headaches, stomach aches, weakness, and body aches.

4.Substance abuse.Some depressed teens use drugs and alcohol to change how they’re feeling. Abusing drugs and alcohol also increases the risk for depression or worsening depression.

© American Institute for Preventive Medicine

January 23, 2026
Boost Your Own Emotional Health

SELF-CARE CORNER

Our emotions have a lot of control over our lives. After all, if you’re feeling angry or sad, this can affect your work, personal life and even your food choices for the day.

That’s why good emotional health is just as important as your physical health. People with good emotional health are not necessarily happy 100% of the time. But, they know how to cope with life’s challenges and have healthy relationships.

Better emotional health is a skill you can learn. These habits can help you get there:

* Think about your feelings. Do certain things make you feel sad, stressed or frustrated? If you can, take steps to change them. If you can’t, work on accepting them.

* Don’t keep feelings inside. It’s okay to tell others how you are feeling. With time and practice, this can be done without yelling or emotional outbursts. Try to talk things through in a calm way.

* When you feel yourself getting angry, stop and breathe. Take a deep breath and count to 10. Leave the room if needed. This can help stop you from saying or doing something you may regret later.

* Focus on a healthy body. Regular exercise and a healthy diet can help you feel more energized and ready to take on the world. These healthy habits can even help relieve mild depression or anxiety.

* Be social. Even if you’re shy, it’s good to connect with others. Have lunch with a friend or family member regularly. Join a group or volunteer at a charity you love.

* Do something relaxing every day. Try deep breathing, meditation, exercise or yoga. These practices can help you keep stress levels in check, which improves emotional health, too.

* Do things you love. If you love music, art, sports or a special hobby, find a way to do this regularly. This is a great way to help you feel more positive about life.

* Find purpose for your life. What is important to you? Whether it’s family, volunteering or something else, people need purpose and meaning to feel good. Try to think about your special purpose each day. If you’re not sure what it is, connecting with people may help you find it.

Mental illness can stand in the way of your emotional health. See your doctor as recommended and talk about your mental and emotional health during your checkups.

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026
Good Mood Foods

HEALTHY EATING

Colder temps, darker and longer days, and the temptation to eat more and move less. Sound like your winter schedule? Boost your mood with this advice from Highmark, a health care company.

*Focus on nutrient-rich foods.Eating “comfort foods” may help you relax and give you a mood boost, but it’s only temporary. Nutrient-rich foods like fruits, vegetables, whole grains, and lean protein foods provide a consistent and long-lasting impact on your health, mood, energy, and alertness.

*Cut back on your fat intake.A high-fat diet can be a real brain and energy drainer. Just say “no” to deep-fried foods and look for foods that contain no more than 3 grams of fat per serving.

*Eat moderate portion sizes and avoid large meals.Have you ever wondered why you feel tired after eating a large meal? During periods of digestion, your blood supply is directed to the digestive tract and away from the rest of the body, which causes you to slow down.

*Eat regular meals.Skipping meals can slow your metabolic rate, and the lower your metabolism, the lower your energy level. Plan regular meals and snacks to keep your metabolic rate and blood sugar levels normal to provide your brain the best means to function and handle stress.

*Remember balance, variety, and moderation.The best strategy for maintaining a good mood, high-energy level, and concentration is to consistently eat a wide variety of foods high in nutritional value.

© American Institute for Preventive Medicine

January 23, 2026
Improve Your Mood With Exercise

BE FIT

You probably know that exercise has many health benefits. It can reduce your risk of heart disease, type 2 diabetes, and even cancer. But, did you know it can also help your mental health?

Studies have shown that regular exercise such as walking can improve your mood, according to the American Psychological Association. And it doesn’t take long to feel the effects. Within just a few minutes of starting that walk, many people report more positive mental health. It has also been shown to improve mild to moderate depression.

If that’s not enough, the APA also says exercise can help people who have anxiety. Regular exercise can help your body calm the “fight-or-flight” feelings that occur when someone gets anxious or overly stressed. And, it can help combat everyday stress by releasing chemicals called endorphins. These effects also help you sleep better, which can help you feel better mentally.

With all the benefits of exercise, get moving!

© American Institute for Preventive Medicine

January 23, 2026
Short Days, Long Nights, Bright News

WELL-BEING

With short days and less exposure to sunlight, everyone feels less energetic and more vulnerable to depression. Seasonal Affective Disorder, known as SAD or winter depression, is a mood disorder related to seasonal changes in sunlight.

Symptoms often last until April or early spring. SAD affects between 10 to 20% of Americans, primarily younger adults and women. Although the exact cause of SAD is unknown, experts believe changes in melatonin and serotonin levels (brain chemicals), or a disruption in the body’s internal clock may be to blame.

Dr. John Stracks of Northwestern Medicine says there are ways to beat the blues caused by SAD. He suggests those who experience symptoms visit their doctor before symptoms become severe. Symptoms include feeling low and slow, difficulty waking up in the morning, sleeping more, mid-afternoon blahs, increased appetite, and loss of interest in activities.

The primary treatment for SAD is morning bright light therapy, which has several decades of research to support its usefulness.

For most people who have mild symptoms that do not interfere with functioning, try small things to keep moods balanced:

*Sleep well– Make sure to wake up and go to bed at the same time every day, including weekends. Doing so will keep the body’s internal clock in sync.

*Let the light in– Get as much exposure to sunlight as possible by opening the blinds at home and making sure that work space has natural or bright light.

*Control cravings– Eat a balanced diet while limiting the amount of carbohydrates consumed. Carbs can provide a short-term energy boost but leave you feeling worse later in the day.

*Embrace an exercise routine– Exercise is not only good for physical health, but also helps relieve the stress and anxiety that can increase the symptoms of SAD.

*Learn to manage stress– Take time to relax each day and try to manage stress so it doesn’t lead to depression and overeating.

© American Institute for Preventive Medicine

January 23, 2026