HealthyLife Articles

Tag: relax

Can Pets Lower Stress?

SUCCESS OVER STRESS

Many people have a non-human companion at home. Pets are good company, but they may also lower stress.

How do pets help with stress?

Most people enjoy petting their dog or cat or taking care of a fish, rabbit or lizard. Interacting with animals may decrease levels of a stress hormone called cortisol. It may also lower blood pressure, according to some research.

Having a pet can also reduce loneliness and boost mood. Many pets have unconditional love for their owner. This can bring a sense of calm. Watching fish swim around or a hamster run in its cage can be relaxing too.

Helper in hospitals

Many of us have seen service dogs that help people who have impaired vision. They may also help those who have hearing impairments, mobility issues, diabetes, epilepsy and other illnesses.

But therapy dogs may be able to help with mental health too. They can bring comfort and support to people who need it. Some dogs work in nursing homes to decrease residents’ stress and anxiety. Others visit children in the hospital.

Classroom buddies

Children get stressed too – and therapy dogs can help kids at school. Some research suggests that dogs can help children with ADHD. They may help with certain behavior challenges, like trouble focusing or participating in class.

Another study found that children with autism felt calmer after playing with guinea pigs. They had less anxiety and better social interactions. But more studies need to be done to confirm these findings.

Before you get a pet

Having a pet is not for everyone. Taking care of an animal each day may be too much for people who are very busy or who have trouble with memory or responsibilities.

It also costs money to feed and care for the animal. This may not be a good choice for a person who has financial challenges.

Some people may also have allergies or health conditions that don’t work well with pets. Ask a doctor if you’re not sure.

Source: National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Try Tai Chi For Stress Relief

SUCCESS OVER STRESS

Tai chi and qi gong are mind-body practices. They have been used for thousands of years. Tai chi is one type of qi gong, but they’re not the same. Both focus on the energy of the body, traditionally called “qi” (pronounced “chee”), by using special breathing and movements.

What are tai chi and qi gong?

Both practices are low-impact exercises. You work through a series of poses that are designed to help energy flow through your body. And you can adapt them to work for you. Don’t stretch yourself to the limit. These poses shouldn’t hurt.

You don’t need special equipment or athletic ability to start tai chi or qi gong. You can take a class or use videos to learn. The American Tai Chi and Qigong Association has recommendations.

Relaxation power

Tai chi and qi gong can help you relax. They are a healthy way to lower stress. Studies have shown that these practices can:

* Lower symptoms of depression

* Decrease negative thoughts

* Lower stress levels

* Boost brain function

Better sleep

By using gentle exercise, healthy breathing and deep relaxation, tai chi helps people sleep better. Some evidence shows that tai chi improves sleep quality in healthy people as well as those with chronic diseases.

Wellness in spirit and soul

When you practice tai chi, you work on graceful, flowing movements that move through the body. Over time, tai chi feels like a flow that combines your body, mind and spirit. This can help you feel more connected to your spiritual health.

Less stress about health

Tai chi and qi gong can boost your health, help you feel energetic and strong. If you do them regularly, it can improve your balance and flexibility, which can reduce your risk of falling and getting hurt. They may even help with chronic pain. Ask your doctor if tai chi or qi gong would help you.

© American Institute for Preventive Medicine

January 23, 2026
Relaxation Reflex 2

Healthylife® QuitWell™

Part 4

This skill involves relaxing 4 basic muscle groups. Tightening and releasing the muscles produces a soothing effect which helps you relax. Taking slow deep breaths and dropping the head and shoulders forward add to the effect.

Practice every day for about 5-10 minutes. Divide the body into 4 muscle groups. Tense each group for 5-10 seconds, then release.

*Arms and Hands– Lift arms, bend wrists and elbows, make fists, tighten upper arms.

*Face and Neck– Squinch eyes, nose, cheeks, and brows, stretch mouth and grit teeth, point chin down toward chest.

*Middle Torso– Push shoulders back, tighten stomach and small of back.

*Legs and Feet– Lift legs off floor, hold straight out, point toes toward face, tighten thighs.

When I will try this?

(After) How did your body feel after this activity?

(After) How did your stress level change after this activity?

Practice this strategy regularly. It may not help you the first time you try it, but the next time it might. As you get better at it, it may become even more helpful to you.

© American Institute for Preventive Medicine

January 23, 2026
Relaxation Reflex

Healthylife® Weigh

Part 6

This skill relaxes four basic muscle groups. Tightening and relaxing these muscles produces a soothing effect that helps you relax. Take slow, deep breaths, drop your head, and place your shoulders forward to add to the effect.

Practice every day for about 5 to 10 minutes. Divide the body into 4 muscle groups. Tense each group for 5 seconds, then release.

1.Arms and Hands– Lift your arms, bending them at your wrists and elbows. Make fists and tighten your upper arms.

2.Face and Neck– Squinch your eyes, nose, cheeks, and brow. Stretch your mouth and grit your teeth. Point your chin down toward your chest.

3.Middle Torso– Push your shoulders back. Tighten your stomach and the middle of your back.

4.Legs and Feet– Lift your legs off the floor and hold them straight out. Point your toes toward your face. Tighten your thighs.

© American Institute for Preventive Medicine

January 23, 2026
Relieve The Pressure

Healthylife® Weigh

Part 6

Avoiding all holiday food challenges is nearly impossible. Adjust your goals and your action plan for success during this time. Your goal may be to “maintain, don’t gain” during a holiday season.

Celebration days throughout the year are likely a small fraction of your overall year. Of course, stretching celebration days into weeks and months as a “holiday season” can pose challenges to your healthy goals. Even during traditional “holiday seasons,” stick with your healthy habits on nearly all days.

Healthy Holiday Strategies:

* Have a healthy snack (fiber-rich carbohydrate + protein & a healthy fat) before going to the event.

* Keep a drink in your hand (choose water most of the time) and sip throughout the event.

* Avoid tables with appetizers and food. Talk with others away from where snacks are served.

* Prioritize exercise. This will help you manage stress and keep your metabolism running hot.

* Focus on people, not food. Visit friends and relatives. Take non-food gifts, such as flowers.

* Modify meals to include less sugar, saturated fat, and sodium.

* Create new traditions that are not planned around food. Do volunteer work or plan a hike/outdoor adventure with friends and family.

* Use stress management tools in this guide.

* Get enough quality sleep.

© American Institute for Preventive Medicine

January 23, 2026
Stressed? Try This

WELL-BEING

If you’re feeling stressed, learn from research at the University of Cincinnati that looked at ways college students could unwind and unfrazzle. The study was published in the Journal of Happiness & Well-Being.

Immediate actions

* Stop, pause and breathe: Slow down, take deep breaths, and count backward from 10.

* See the bigger picture: Ask yourself if this is a big deal or not.

* Contact a friend: Everybody has a phone. Call someone who can listen.

Long-term actions

* Diet and exercise: If you’re eating healthy and being active, you’ll tend to have lower stress levels overall. Exercise burns off negative energy. And the right food in moderation helps you avoid feeling weighed down.

* Daily “me time”: Take time, even just 10 minutes, and go outside, walk, enjoy something.

* Remember to HALT: Take care of 4 things: Make sure you’re not Hungry, Angry, Lonely, or Tired.

© American Institute for Preventive Medicine

January 23, 2026