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Tag: resilience

The Relaxation Response

Systematic Stress Management Program

Step 4: Biofeedback/Relaxation Section

Introduction

The Mind/Body Bridge

Biofeedback Training Record

Breathing Exercises

The Relaxation Response

The Relaxation Reflex

Mental Imagery

Personal Mental Imagery

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Stretching the Stress Triangle

This exercise is derived from Dr. Herbert Benson’s book, The Relaxation Response. It is a simple form of meditation. The relaxation response is a natural process that everyone can do. This technique needs to be practiced daily. It allows you to focus away from thoughts which may cause tension in the body.

* Choose a quiet environment that is free of distraction and limits outside noises. Unplug the telephone and ask for privacy.

* Sit in a comfortable position so that there is no undue muscular tension. Your chin may naturally drop a bit as you choose to relax. Your feet should touch the floor. Do not lie down as there is a tendency to fall asleep.

* Close your eyes gently. Don’t squeeze them closed, but rather close them expecting a very relaxing experience.

* Begin to repeat a word like “one” or any other one-syllable word. Say this word silently over and over for 15 minutes. There is no right or wrong way to do this. The word may be repeated quickly or slowly. Whatever occurs naturally is correct.

* Let it just happen. When distracting thoughts occur, disregard them and return to the word “one.” Don’t worry about how well you are performing the technique. Distracting thoughts will occur. Do not analyze them. When they occur, simply return to the repetition of the word “one.” These other thoughts are supposed to occur. Let them go. They show the release of stress.

* Gradually come out of the Relaxation Response. Glance at a clock to see when 15 minutes are over. This will not spoil the technique. (You may develop a “built-in” clock that will tell you when 15 minutes are up.) When you are finished, sit quietly for two minutes before opening your eyes. Slowly open your eyes, enjoy your surroundings, and stand up when you feel like it. You are now ready to go about your normal activity, relaxed, refreshed, and alert.

Information About the Relaxation Response

* Most people feel a sense of calm, relaxation, pleasure, refreshment, and well-being after completing this exercise.

* It is a natural process within us. You can do the response at home, at work, or while on vacation.

* Practice the Relaxation Response two times a day for 15 minutes each time. This 30 minutes per day will produce maximum relaxation benefits. Using the technique for too long a time period or too many times can reduce its stress management benefit.

* Many people practice first thing in the morning before breakfast and shortly before dinner. In the morning, plan on getting up 15 minutes earlier than usual. You will not be losing sleep because the Relaxation Response produces the same refreshment that sleep does.

* Do not practice within two hours of having eaten. The digestive process tends to interfere with the benefits. Alcohol or drugs will also interfere.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

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© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Be Persistent

Healthylife® Weigh

Part 7

You may be reading this page well before you reach your goal. That’s okay. Understand that weight loss takes time. Continue to build on what you do each day. Remember, it isn’t a single healthy meal or workout that will get you to your goal. It’s also not a single poor choice or skipped workout that will derail you.

* Build trends of healthy choices.

* Know and live your values.

* Treat your thoughts and actions with compassion.

* Don’t settle with just what you know now. Keep learning.

* Create a web of support.

© American Institute for Preventive Medicine

January 23, 2026
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
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
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
Just Throw Negative Thoughts Away

SUCCESS OVER STRESS

If you want to get rid of unwanted, negative thoughts, try just ripping them up and tossing them in the trash.

Researchers at Ohio State University found that when people wrote down their thoughts on a piece of paper and then threw the paper away, they mentally discarded the thoughts as well.

On the other hand, people were more likely to use their constructive thoughts when making judgments if they first wrote them down on a piece of paper and tucked the paper in a pocket to protect it.

“However you tag your thoughts-as trash or as worthy of protection-seems to make a difference in how you use those thoughts,” said Richard Petty, co-author of the study and professor of psychology. The study was published in Psychological Science.

“At some level, it can sound silly. But we found that it really works-by physically throwing away or protecting your thoughts, you influence how you end up using those thoughts,” he said.

© 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
Overcome Perfectionism

SUCCESS OVER STRESS

“Anything worth doing is worth doing well.”

“Practice makes perfect.”

“Winning isn’t everything, it’s the only thing.”

“Failure is not an option.”

In today’s perfection-obsessed culture, these are the maxims we live by. Yet the damage they cause can be stifling.

Perfectionism, for some people, is just a preference for order, or a drive to be the best they can be, but it is a choice, says Ann W. Smith, author of Overcoming Perfectionism: Finding the Key to Balance & Self-Acceptance and a relationship expert.

“I see two types of perfectionists. The overt perfectionist is easy to see, they are orderly, organized and a little uptight. They may be critical of others and hard to please. Some overt perfectionists are focused on social standards and how others should be,” says Smith.

“The covert perfectionist does not appear perfect in many areas of life but has a mental committee of critics who pressure them to be better; very self-critical and tends to make comparisons to others and does not measure up. They are especially challenged by relationships where they do not feel adequate or good enough. Coverts tend to be more self-oriented, concerned about their own performance and less about others.”

Perfectionism has been linked to anxiety, depression, thoughts of suicide, lower relationship satisfaction, and fear of intimacy.

Smith outlines how the pattern can be changed: “I see it as a 3-stage process. First they need to see and evaluate the pitfalls of it and how it began. If it is not a problem, it doesn’t need to change. If it is causing problems or is not a reflection of your values, it is important to make changes. Second is what I call ‘Becoming Me’ where a perfectionist looks closely at who they really are. It is important to be real and slowly practice letting others see who you are. The third step is to let go of expectations and forgive yourself for past mistakes. It is a time to begin accepting yourself and others as is.”

© American Institute for Preventive Medicine

January 23, 2026
Push Negative Thoughts Away

SUCCESS OVER STRESS

The brain is a busy organ. It helps to regulate the body’s functions, and it helps you manage your thoughts and emotions. Whether you’re concentrating on a project, recalling a past event, or focusing on what to do next, your mind has a powerful influence on how you feel about yourself.

Negative thoughts in your head can have a dramatic impact on your life. Thoughts like “I can’t do this” or “I’m stupid” can affect your self-esteem and increase stress levels.

Thankfully, you can re-train yourself to ignore negative thoughts and start thinking more positively. The American Heart Association says this can help you cope with difficulties and stressful situations as they arise.

Here’s how to do it:

* Practice positive self-talk every day. It may feel awkward at first, but over time, it will become more natural.

* When you make a mistake, don’t think, “I’m a failure” or “I’m not good enough.” Tell yourself, “It’s okay. We all make mistakes. I can learn from this.”

* When you’re having a bad day, don’t think, “Everything is going wrong. I can’t handle it.” Tell yourself, “I can do this. I’ll take it one step at a time.”

* Replace more negative thoughts with positive ones each day, and you may start to feel less stress overall.

© 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