HealthyLife Articles

Tag: recovery

Cope With Emotional Fender Benders

Stress Management

Use quick fixes to release the pressures of daily life.

Stress is the reaction to change – good, bad, real or imagined. Some stress helps keep you alert and ready to tackle life’s little surprises. But, too much stress, worry, and anxiety can put you at risk of health problems. Your body reacts by pumping up adrenaline, increasing blood pressure, and triggering rapid breathing.

Progressive Relaxation Technique:

1. Sit in a chair and close your eyes. Rest your forearms on the sides of the chair, palms downward.

2. Take a few slow, deep breaths.

3. Concentrate on your muscle tension.

4. Tense and tighten a muscle group for five seconds; then relax for 30 seconds. Follow this sequence for each body part listed below:

a. Bend both arms at the elbows and wrists. Make a fist with each hand. Relax.

b. Press your back against the chair. Relax.

c. Tighten your abdomen. Relax.

d. Lift and extend your lower legs. Relax.

e. Tighten your jaw. Relax.

f. Tuck your chin against your chest. Relax.

5. Breathe slowly and deeply.

6. Concentrate on the relaxing sensation and allow your body to go limp like a ragdoll. Let your head and shoulders drop forward.

7. Imagine warmth flowing through your body.

8. Slowly open your eyes and enjoy the refreshed feeling.

Buffer the impact:

* Sing out loud to your heart’s content.

* Talk about your stress with family or friends.

* Do something that makes you happy.

* Get enough rest. Take care of your health.

* Focus on the positive aspects of your life.

* Do regular exercise.

* Take a warm bath or shower.

* Sit quietly and focus on relaxing your muscles.

* Listen to soothing music.

* Paint. Draw. Color.

* Find reasons to smile and laugh.

Action Step

Big boys may not cry, but healthy boys and girls do. Researchers say the release of tears – whether happy or sad – helps release stress.

© American Institute for Preventive Medicine

January 23, 2026
Friends Help Friends Through Addiction

Substance Use & Abuse

Support and gentle guidance may be key to recovery.

It’s hard to be supportive and caring when you’re watching a person you love destroy him or herself with drugs and/or alcohol. People who abuse alcohol or other drugs may not be able to admit they have a problem. If family members or friends have a drug problem, help them to help themselves.

Be supportive and caring.

For most addicts, bullying them into treatment doesn’t work.

Offer help on your terms.

You want to help the person get clean and sober, not support the habit. Tolerate the struggle, not the abuse.

Encourage the person to seek professional help.

* Offer to go with him or her to a health care provider visit.

* Provide phone numbers and websites for places that can help, such as: Substance Abuse and Mental Health Services Administration (SAMHSA) – 800.662.HELP (662.4357)www.findtreatment.samhsa.gov

* Find out if his or her workplace has an Employee Assistance Program for drug abuse. If it does, remind the person that what is said to a counselor is kept confidential.

If your friend chooses rehab, let him or her know you will continue to be supportive. If the person refuses to seek help, contact a health care professional for advice on ways best suited to help him or her get the care that is needed.

Offer to go with him or her to a local support group.

Alcoholics Anonymous

212.870.3400

www.aa.org

Cocaine Anonymous

310.559.5833

www.ca.org

Narcotics Anonymous

818.773.9999

www.na.org

Action Step

Be patient. Addiction does a lot of damage. During the rehab process, that damage is unraveling. It takes time.

© American Institute for Preventive Medicine

January 23, 2026
Where To Get Help For A Drinking Problem

Substance Use & Abuse

Problem drinkers have many options to help conquer their problem.

* Psychotherapy. Counseling, one-on-one with a therapist or in group sessions, focuses on feelings and situations related to drinking. The goal is to help an individual cope with emotional problems and other stresses so that he or she no longer relies on alcohol.

* Support groups. Organized groups like Alcoholics Anonymous provide assistance, encouragement, and guidance (including a 12-step recovery plan) for members who share an alcohol problem.

* Medication. One type blocks the craving for alcohol and the pleasure of getting high. A second type reduces the physical distress and emotional effects people usually get when they quit drinking. A third type causes physical reactions, such as vomiting, when drinking alcohol.

* Alcohol treatment centers. Affiliated with hospitals, medical clinics, or community health centers, alcohol treatment centers generally combine more than one approach. People who need help are either treated as an outpatient or admitted as an inpatient, depending on how serious the problem is.

For help, consult the following resources.

* Your family physician. A doctor who knows the drinker (and the drinker’s family) can determine what type of treatment would be appropriate. Also, anyone with a history of heavy drinking should have a thorough medical exam to uncover any medical conditions that may have been caused or aggravated by alcohol abuse.

* Family service agencies. Most communities have agencies that run outpatient alcoholic treatment programs or can refer you to one. Look in your telephone directory or contact your local social services department.

* Your religious adviser. Talk with your priest, minister, or rabbi.

© American Institute for Preventive Medicine

January 23, 2026
Get Help For Addictive Behaviors

Substance Use & Abuse

Don’t let drug or alcohol dependence rob you of a quality life.

You know you can’t go on this way much longer. Your drug or alcohol addiction is destroying your relationships, your career, and your health.

Reasons to get help:

* Calling in sick at work, showing up late, or making errors could cause you to lose your job.

* You can destroy relationships with your family and friends.

* You risk injuring yourself or others.

* You are destroying vital organs in your body that cannot be fixed.

* You are putting yourself at risk of contracting a sexually transmitted infection including HIV, the virus that causes AIDS.

* Using non-sterile needles increases your risk of hepatitis or blood poisoning.

* You could die due to an overdose.

You’re not alone

* If you are working, find out if your employer has an Employee Assistance Program (EAP). With this, you can get help at work with a counselor. You do not need to give your employer a reason for your request. The information you share with your counselor remains private.

* Ask your doctor or health care provider for referrals.

* Find out about substance abuse services in your area from 1.800.662.HELP (662-4357) orwww.findtreatment.samhsa.gov.

* Admit yourself into a drug treatment clinic.

* Look for area support groups, such as:

– Alcoholics Anonymous atwww.aa.org

– Cocaine Anonymous atwww.ca.org

– Narcotics Anonymous atwww.na.org

Action Step

Don’t wait. Seek help. Take it one step at a time and be prepared to fight for your life. Believe that you and the people who love you are worth it.

© American Institute for Preventive Medicine

January 23, 2026
How To Survive A Dieting Setback

Weight Control

Everyone experiences occasional setbacks, especially people on diets. The trick is to prevent a minor slip from becoming a major disaster that thwarts your long-term weight-loss goals.

The most determined dieter cheats once in a while-it’s only human. Don’t chastise yourself or give up because you’ve had a slip-up in your eating plans. Remember, a temporary setback does not equal a permanent failure!

Here’s what to remember when you go astray.

* Setbacks are a natural part of learning self-control.

* Acknowledge your mistake and plan how you’ll respond to a similar situation the next time. Make it work to your advantage.

* Remember, long-term success is still quite possible.

* Give yourself positive feedback. If you eat half of a candy bar, for instance, praise yourself for not eating the whole thing.

© American Institute for Preventive Medicine

January 23, 2026
Prevent Burnout

Stress Management

Recognize and treat early signs.

Burnout isn’t something that happens overnight. It occurs over time from repeated and unresolved frustration or constant pressure to perform or achieve. With burnout, you feel exhausted, worn out, and detached from others. You feel as if you have nothing more to give and simply do not care about anything. Burnout puts your job, your relationships, and your health in jeopardy.

Ten tips to prevent burnout:

1. Set career and personal goals that can be achieved.

2. Follow healthy eating and sleeping habits.

3. Exercise daily – At least 30 minutes most days of the week.

4. Try not to spread yourself too thin. Delegate tasks at work and at home.

5. Reduce long work or study hours, if you can. The more you do and the less you rest, the more likely burnout will occur.

6. Take regular five to 10 minute relaxation breaks. Take mental breaks from stressful situations, too. Learn to meditate. Practice relaxation techniques.

7. Make time for leisure activities that you enjoy and look forward to.

8. Get creative with a hobby or activity that has nothing to do with work.

9. Manage stress through meditation, yoga, or therapy.

10. Plan a vacation one or more times a year. Leave your work at home!

Signs on the road to burnout:

* Too much work, not enough relaxation

* Feeling as if you have no control over your job

* Anger

* Fatigue

* Sleep problems

* Escaping through alcohol, drugs, TV, eating, or gambling

* Avoiding making decisions

* Negative view of yourself and the world

Also, some traits increase the risk for burnout. These include the need to be in control, wanting everything to be perfect, and being a workaholic.

Action Step

Discuss feelings and problems you are having with your family, friends, and coworkers. Talking helps ease feelings of frustration that can feed burnout. If things do not get better, get professional help.

© American Institute for Preventive Medicine

January 23, 2026
Eating Disorders 3

Mental Health

A person with an eating disorder is obsessed with food and/or body weight.

Eating disorders are serious but treatable mental and physical illnesses that affect people of all ages, genders, body weights, and racial/ethnic backgrounds.

It is estimated that millions of Americans have struggled with an eating disorder at some point over their lifetime. Eating disorders are caused by a range of biological, psychological, and sociocultural factors.

You may not be able to tell someone has an eating disorder by how they look. A person with anorexia nervosa may be very underweight, but persons with bulimia nervosa and binge eating disorder can be underweight, normal weight, or overweight.

Find out about eating disorders from the National Eating Disorders Association atnationaleatingdisorders.org.

© American Institute for Preventive Medicine

January 23, 2026
Kids And Concussions: What To Know

WELL-BEING

Many kids get a bump or blow to the head while playing sports or other activities. If the hit is hard enough, a child can have a concussion, which is a type of traumatic brain injury. During a concussion, the brain bumps against the inside of the skull. This can cause changes in the way the brain works and can lead to long-term problems.

How do I know if my child had a concussion?

Many people mistakenly think that if the child doesn’t “black out,” then they’re okay. Although losing consciousness is a sign that a concussion is likely, it’s not the only way to know. A concussion can happen even if the child never loses consciousness. Look for:

* Nausea and vomiting

* Dizziness

* Blurred vision

* Sensitivity to light

* Tiredness

Some kids don’t show symptoms right away. If your child suffered a hit to the head, look for these problems that can occur days or weeks after a concussion:

* Trouble concentrating or problems with schoolwork

* Headaches

* Memory problems

* Confusion or changes in behavior

* Changes in their movement, coordination or walking

Anything that seems unusual after a blow to the head should be checked by a doctor.

What to do after a concussion

Right after the injury, the child should:

* Stop the sport or activity.

* Get medical help immediately.

* Lie down on back with head and shoulders slightly raised while waiting for help to arrive.

Parents or adults should watch the child’s breathing and whether they stay awake. If the child isn’t breathing or doesn’t have a pulse, begin CPR.

Returning to sports or activities

The brain needs time to heal after a concussion. If the child starts activities too soon, they are more likely to have another concussion and to suffer more serious brain damage. Ask the child’s doctor when they can gradually begin physical and mental activities again.

Preventing concussions

To prevent a brain injury like a concussion, make sure your child:

* Wears a helmet during all contact sports, such as football, or in cases where a fall could happen, such as while biking, skating, horseback riding, and skiing.

* Wears a seatbelt and/or has the right car seat for riding in a vehicle.

Concussions can happen to the best athletes with the most careful parents. If it happens to your child, remember to give the child’s brain plenty of time to rest and recover. This can help avoid long-term problems down the road.

Source: National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Cardiac Rehab

Heart & Circulation Problems

Ask your doctor if taking baby aspirin is a good heart health decision for you.

Cardiac rehab benefits persons who have had a heart attack, heart surgery, or who have heart disorders, such as angina.

If you or a family member needs cardiac rehab, follow your doctor’s advice. Rehab includes exercise therapy, counseling, and learning ways to reduce the risk for further problems.

To help prevent heart disease: Get to and stay at a healthy weight; do regular exercise; don’t smoke and avoid secondhand smoke; and keep your blood cholesterol, blood pressure, and blood sugar levels under control.

Regular physical activity lowers the risk of heart attacks, but people who are normally inactive who shovel snow, run to catch a bus, etc. are at a greater risk of having a heart attack. Try not to overexert yourself, especially if you are out of shape.

© American Institute for Preventive Medicine

January 23, 2026
Life After Stroke: 9 Tips For Caregivers

MEDICAL NEWS

A stroke can impact a person’s life in many ways. If you are caring for someone who recently had a stroke, you may be overwhelmed. With more than 7 million stroke survivors living today, you’re not alone. You can make life after a stroke a little easier for yourself and your loved one with these tips.

1. Ask questions. If you’re not sure about a medication or other needs, talk to the doctor, nurse or therapist. Take notes, if possible.

2. Focus on stroke prevention. People who have a stroke may be at higher risk of having another one. A healthy diet, exercise, regular doctor visits and taking medications as prescribed can help reduce this risk.

3. Take falls seriously. People who have had a stroke may be more likely to fall. Seek medical care right away if a fall causes severe pain, a head injury, bruising or bleeding. Talk to a doctor if a fall happens more than once, even if it’s minor.

4. Keep an eye out for problems like dizziness, balance problems or trouble walking. This may mean the person needs physical therapy to help with their recovery and improve their mobility.

5. Keep track of progress. Stroke recovery may happen quickly, or it may take months or years. Write down progress your loved one has made each day or week. This can be helpful to the doctor during follow up visits.

6. Be aware of depression. Up to 50 percent of stroke survivors get depression. This can harm their recovery. Talk to your loved one’s doctor if you notice they have symptoms like a loss of interest in activities, sadness or hopelessness.

7. Don’t go it alone. A number of resources can help both you and your loved one with stroke recovery. Many support groups for survivors and their caregivers are available. Ask your case manager or social worker for help finding these groups.

8. Know your loved one’s insurance benefits. There may be limits to how long insurance will pay for stroke rehabilitation. Be sure you are aware of the coverage limits and any costs. Ask your case manager or social worker if you’re not sure how to do this.

9. Take a break when you can. Even the best caregiver needs some time off. Find a trusted friend or family member who can fill in for you. Try to get exercise, such as walking, to help combat stress and improve your sleep. A regular meditation practice may also help.

Source: American Stroke Association

© American Institute for Preventive Medicine

January 23, 2026