HealthyLife Articles

Tag: Resilience & Coping

Building Resilience: How You Can Do It

SELF-CARE CORNER

Life throws unexpected things at everyone. This can be everyday things, like spilling coffee on your shirt before a meeting. Or it can be major things, like a scary health diagnosis or the death of a loved one.

One thing is certain: We can’t control many of these challenges. But they don’t have to define who you are. You can learn how to deal with them in healthy ways and bounce back. In other words, you learn to be resilient.

What is resilience?

Resilience doesn’t mean your life will be easy. And it definitely doesn’t mean you should pretend everything is great all the time.

To be resilient, you will have to experience some challenges. And when those challenges happen, you learn actions and thoughts that help you rebuild your life.

Being resilient takes practice. It’s like learning to play an instrument or building muscles with exercise. The more you do it, the better and easier it gets.

Resilience has four main parts:

1. Connection

2. Wellness

3. Healthy thinking

4. Meaning

Connection

Put your relationships first. Time with friends or family members helps you mentally and physically. Everyone needs to be alone sometimes, but don’t isolate yourself when bad things happen. Use the power of community to get back on your feet. Join a support group or call a friend regularly. And consider using one of the many video chat options if you’re avoiding group activities outside of your household.

Wellness

Healthy habits will help you be more resilient. Exercise, get enough sleep and eat healthy foods. Try prayer, mindfulness or yoga. These things give your body and mind strength to deal with challenges. Avoid alcohol, drugs or risky behaviors.

Healthy thoughts

How you think affects how you feel. Accept that changes happen in life and that some are out of your control. Hope for a better future and find ways to make it better each day. Learn from past mistakes. Accept that worry doesn’t help.

Meaning

Help others or volunteer. Acknowledge your feelings during hard times. Then ask yourself what you can do about the problem. When hard things happen, ask yourself how you can grow and become a better person.

Source: American Psychological Association

© American Institute for Preventive Medicine

January 23, 2026
Dealing With Grief During The Holidays

SUCCESS OVER STRESS

Many people think they are supposed to be happy during the holidays. You may even feel guilty if you’re not “choosing joy.” But these high expectations can cause even more stress during an already stressful season.

What is grief?

Grief is a normal human response. It can happen anytime, especially during the holidays. When you lose someone or something that’s important to you, you can experience grief.

Grief is different for everyone. It can cause sadness, anger, fear, guilt and many other emotions. You may also have physical signs like:

* Headaches

* Upset stomach

* Sleep changes

* Feeling like you can’t breathe

* Appetite changes

What to do

When you experience a loss, you need to feel grief in your own way. You can do this by:

* Allowing yourself to feel whatever you feel.

* Taking care of yourself. Try to get regular sleep and eat healthy foods. Exercise can help you relieve stress too.

* Talking to others. A trusted friend or family member can help you get your feelings out.

* Writing it down. If you don’t want to talk to someone, try writing down your feelings and thoughts.

* Avoid big decisions. Try to wait a year after a loss before you decide to move, change jobs or make other big life changes.

If you feel grief this holiday season, ask for help. A counselor, therapist or support group may help you feel better. If these things don’t help, talk to your doctor.

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026
Spirituality Can Help You Cope

Stress Management

Connect with your spiritual self.

In general, spirituality is a path to finding purpose, meaning, inner peace, and hope in life. It involves your personal values and how you relate to others. For some people, spirituality includes an organized religion with its set of beliefs, symbols, and rituals. For others it is being connected to nature or believing in a power greater than oneself. Spirituality can give deeper meaning to life and help you focus on what really matters.

Ways people find strength in spirituality during times of stress or a crisis:

* Prayer

* Meditating

* Expressing their thoughts and feelings in a journal

* Counting their blessings

* Forgiving and healing

* Reaching out to help others

* Practicing and receiving unconditional love

* Attending a place of worship. This can provide a sense of community and shared purpose, as well as support and understanding.

* Connecting to a higher power

Spirituality can help you lead a healthier life.

Several studies have shown that people with strong religious and spiritual beliefs:

* Have a stronger immune system

* Have lower blood pressure

* Have less anxiety and depression

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

* Heal faster from surgery

* Recover from drug addiction faster and are better able to abstain from substance abuse. Self-help programs, such as Alcoholics Anonymous (AA) use spiritual messages in their 12-step recovery process.

Action Step

Pastoral counselors can help with mental health and spiritual concerns. Find a pastored counselor in your area fromwww.aapc.org.

© American Institute for Preventive Medicine

January 23, 2026
Good Grief

Mental Health

Going through stages of loss is normal.

Grief is a deep sadness that results from a major or minor loss. It can last weeks, months, or years. Understanding the normal stages of grief, the passage of time, and self-care measures treat most cases of grief. Sometimes, counseling is needed.

Stages of grief

Shock: You feel dazed and numb.

Denial and searching:

You are in a state of disbelief. You ask, “Why did this happen?” or “Why didn’t I prevent this?” You look for ways to keep your loved one or the loss with you. You think you see or hear the deceased person. You begin to feel that the loss is real.

Suffering and disorganization:

You feel guilty, anxious, depressed, lonely, and afraid. You may place blame on everything and everyone. You may have headaches, constant fatigue, and/or shortness of breath. You withdraw from routine and social contacts.

Recovery and acceptance:

You start seeing a future instead of dwelling on the past. You adjust to the reality of the loss. You develop new relationships and a positive attitude.

Self-care:

* Eat regular meals. Do regular exercise.

* Express your emotions to family and friends. Be with others, especially during the holidays.

* Try not to make major life changes, such as moving during the first year of grieving.

* Join a bereavement support group. Read self-help books about dealing with grief and death.

* Adopt a pet.

Causes of grief:

* The death of a family member or friend

* A divorce or sending a child off to college

* A new or lost job. A promotion, demotion, or retirement.

* An illness, injury, or disability

* Moving to a new location or loss of property

Action Step

If grief keeps you from coping on a daily basis, triggers thoughts of suicide, or causes you to overuse medication or alcohol, seek professional help.

© American Institute for Preventive Medicine

January 23, 2026
Coping With Life’S Challenges

SUCCESS OVER STRESS

Stress happens to everyone at some point. We all face problems and situations that can be stressful. This can be losing a job, an unexpected move, losing a loved one, or problems at work. Even happy events such as a marriage, new baby, or new job can cause stress and anxiety.

Too much stress can hurt your health. The American Psychological Association says chronic stress can lead to heart disease, depression, headaches, weight gain, and other health problems.

But no one can avoid stress completely. The best strategy is to learn ways you can cope with the challenges of life and lower your stress levels through healthy thoughts and habits. The American Academy of Family Physicians offers these tips:

* Figure out what you can and can’t control. If you have no control over something (like the weather or someone else’s behavior), try not to worry about it.

* Tackle small, doable problems if the big ones can’t be done right now.

* See change as an important lesson and a challenge that will help you learn and grow.

* If you have conflicts with others, try to address them calmly. Resolving differences can relieve stress, anxiety and anger.

* When you’re feeling stressed, talk with someone you trust.

* Be realistic with your schedule. Say “no” to things you can’t do.

* Get regular exercise. It can lower stress levels and help you sleep better.

* Choose healthy foods to nourish your body and help you feel your best.

* Take part in an activity you enjoy that can take your mind off stressful things. Sports, music, classes, or just a regular walk around the neighborhood can help you clear your mind.

© American Institute for Preventive Medicine

January 23, 2026
Coping With Loss Of A Loved One

FAMILY LIFE

The loss of a close family member or friend will happen to nearly everyone at least once. And though it’s part of life, it can be one of the most difficult things a person ever faces.

When we lose a spouse, sibling or parent our grief can be strong and overwhelming. This may include feelings of shock, confusion, sadness and depression.

Fortunately, most people can recover from loss with time, social support and healthy habits. The amount of time needed to cope with loss is different for everyone. Human beings are naturally resilient. Most of us can deal with loss and then continue on with life after a period of time.

Ways to Cope

Mourning the loss of a close friend or relative takes time. But research tells us that it can also help a person find a renewed sense of meaning in life. The following tips may help you move through the process of grief and loss:

*Talk about your feelings and about the person who died.This can help you to process what happened and to cherish good memories. Denying your feelings or the death itself may work against you, because people won’t know how to support you.

*Accept how you feel.Even if you don’t feel like you think you “should,” it’s okay. Everyone deals with death in their own way.

*Try to focus on your health.Eating well, exercising and getting plenty of rest help us get through each day and move forward with our life.

*Help others who are dealing with loss.This can help you feel better and more positive while doing something good for another person.

*Remember and celebrate your loved one’s life.Possibilities include donating to a favorite charity of the deceased, framing photos of fun times, passing on a family name to a baby or planting a garden in their memory. What you choose is up to you, as long as it allows you to honor that unique relationship in a way that feels right to you.

If you feel stuck or overwhelmed by your emotions, it may be helpful to talk with a professional. A licensed psychologist or other mental health professional who specializes in grief can help you work through your loss. Support groups are also very helpful for children, teens and adults. Though you may never be the same after losing a loved one, you can find ways to get back to living a healthy, happy and productive life.

© American Institute for Preventive Medicine

January 23, 2026
Meaning And Purpose Promote Brain Health

SUCCESS OVER STRESS

Having a strong sense that your life has meaning and direction may make you less likely to develop areas of brain damage caused by blockages in blood flow as you age. This research is reported in the American Heart Association’s journal Stroke.

When a blockage interrupts blood flow in a vessel within the brain, a stroke can result or brain tissue can be damaged. As people age, this damaged tissue may contribute to dementia, movement problems, disability and death.

“Purpose in life differs for everyone and it is important to be thoughtful about what motivates you (such as volunteering, learning new things, or being part of the community) so you can engage in rewarding behaviors,” said the researchers at the Rush University Medical Center, Alzheimer’s Disease Center.

© American Institute for Preventive Medicine

January 23, 2026
Mind Over Matter

SUCCESS OVER STRESS

The average person has over 40,000 thoughts roaming through his or her mind on any given day, perhaps even more. As impressive as that might sound, there’s a catch.

About 80% of these thoughts are repeats from the previous day, week, month or even year. Here is another catch. Most of these repeated thoughts are perceptions, attitudes, beliefs and opinions about our personal day-to-day situations or interactions with other people, and the majority of these thoughts are stress-related-unresolved issues of either anger or fear.

Scientists who study human thinking processes-particularly, intentions such as prayer and various forms of healing-say that our thoughts and feelings are actually a form of vibrant energy. In other words, the mind is a limitless bank of conscious energy, which uses the brain as its primary organ of choice, says Brian Luke Seaward, PhD, author of Quiet Mind, Fearless Heart.

With most thoughts being repeats from a previous page in the book of our lives, it appears that, for the most part, the average person’s energy is poorly spent on taking one step forward and two steps back.

Given the possibility that our thoughts and feelings are indeed a form of energy, the question begs to be asked, “How and where do you choose to spend your energy?”

© American Institute for Preventive Medicine

January 23, 2026
What To Say When Others Hurt

WELL-BEING

During times of great personal tragedy for those you know and love, it’s difficult to know what to say or how to help. So what can you do to help friends and loved ones find their way when life deals them a devastating blow?

Marriage and family therapist Dr. Randy Carlson offers these practical ideas:

*Be available:During some of the most painful times in their lives, people often feel invisible. When we don’t know how to respond to someone in pain, we often avoid them. Acknowledge their presence and let them know you’re there for them. If they don’t want to talk, they’ll tell you. You might be surprised how much comfort you can bring just by sitting in silence with someone. Sometimes it’s much better without words for both of you.

*Be willing to listen:People need time to take in what has happened. Sometimes it helps them to talk about how they feel. Usually they’re not looking to you to solve the problem, give them advice or even understand what they’re going through. Be careful not to offer pat answers. Just hear them out.

*Be a safe place:As a true friend you can provide a safe place for them to share their pain. Keep your conversations with them confidential and honor their trust in you.

© American Institute for Preventive Medicine

January 23, 2026
What To Say When Someone Is Grieving

WELL-BEING

“People are very uncomfortable when they try to comfort someone who is grieving. If you say the wrong thing, you can actually make matters worse,” said Aurora Winter, founder of the Grief Coach Academy and author of From Heartbreak to Happiness. Here are some tips on what to say at a funeral or wake to comfort people in their grief:

Do say:

* You’re not alone. I’m here.

* I can’t imagine how painful this must be for you.

* My heart goes out to you.

* What specifically can I do to support you?

Don’t say:

* Don’t feel bad.

* Be grateful you had her so long.

* At least you have other children.

* You’re young. You can get another husband/wife/child.

* It just takes time.

It is a relief to a grieving person to talk about their loss. You can support someone by (1) acknowledging their feelings and the situation, (2) listening without trying fix anything, and (3) giving hope and encouragement.

If you are at a loss for words, there is nothing wrong with being authentic and simply stating, “I don’t know what to say.”

© American Institute for Preventive Medicine

January 23, 2026