HealthyLife Articles

Tag: Stress Management

Float Away Stress

Stress Management

Imagine yourself effortlessly floating in water that’s about 93.5ºF-not too hot, not too cold. You’re in total darkness. All is silent except for the comforting sounds of your own breathing. In this pleasurable and totally stress-free environment, every muscle feels deeply relaxed. Your thoughts wander, but you don’t really think about much of anything.

What you’re experiencing is R.E.S.T. (Restricted Environmental Stimulation Therapy)-more commonly known as flotation therapy. In this stimulus-free setting, your heart and breathing slow down, muscle tension dissolves, and stressful feelings disappear. To achieve this state of bliss, all you have to do is sign up for a session in a float tank at a flotation center. The tank is slightly longer than a bathtub and contains very salty water that allows you to effortlessly float on your back. Some tanks have no lighting or sound; others are in a room that is dimly lit and has recorded music of your choice piped in. Float sessions last for an hour or so.

Flotation has benefits other than reducing stress.

* Listening to instructional tapes while floating can sharpen learning skills.

* Flotation can help to control blood pressure.

* Regular flotation sessions can help to alleviate arthritic pain, other types of chronic pain, and nausea resulting from chemotherapy.

Note: Flotation may not be appropriate for everyone. Anyone who is being treated for a mental health problem should check with his or her therapist before considering flotation therapy.

© American Institute for Preventive Medicine

January 23, 2026
My Practice L.A.D.D.E.R.

Systematic Stress Management Program

Step 7: Communication & Stress Section

Introduction

What is Your Ear-Q?

Ten Blocks to Effective Listening

Listening Blocks in My Life

Skills for Active Listening

Improving Your Ear-Q

Assertiveness

Assertiveness Inventory

Assertiveness with Other People

The Benefits of Assertiveness

Assertiveness Training – The L.A.D.D.E.R. Technique

My Practice L.A.D.D.E.R.

Decide on a situation where you’d like to be more assertive, then fill in the L.A.D.D.E.R. below.

Situation:

1. Look at…

2. Arrange…

3. Define…

4. Describe…

5. Express/Explain…

6. Reinforce…

Preparing to be Assertive

Now that you’ve practiced the L.A.D.D.E.R. technique, choose a situation that will be easy to carry out. Begin by identifying the who, what, where and when of the situation. Plan on reporting the outcome to another person.

© 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™

RELATED ARTICLES

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

January 23, 2026
Strike A Pose

Stress Management

Relax your body and mind with yoga.

You don’t have to be like Gumby or Stretch Armstrong to benefit from yoga. This mind-body practice uses physical poses, controlled breathing, and meditation to relax the body and mind and ease the spirit.

Health benefits of yoga:

Growing evidence shows that yoga may be an effective exercise for improving a variety of health-related problems, such as low back pain, stress, depression, and high blood pressure. Research also indicates that it may reduce the risk of heart disease and stroke and relieve symptoms of asthma and arthritis.

Find your own balance.

There are many varieties of yoga which began about 5,000 years ago in ancient India. Nearly all styles are rooted in hatha yoga, which focuses on developing control of the body through asanas or poses. Some styles focus on holding the posture or flow of movement. Others hone in on breathing techniques. No style is better than another. Find a teacher you like and a style that’ll help you reach your personal goals. If you have a medical condition, talk with your doctor before you start. Know your limitations and ask questions of your instructor about the physical demands of certain styles.

Ten benefits of yoga:

1. Get a better sense of well-being.

2. Reduce stress.

3. Lower heart rate and blood pressure.

4. Increase your lung capacity.

5. Relax your muscles.

6. Increase muscle strength.

7. Increase flexibility.

8. Have a taller posture.

9. Sleep better.

10. Increase overall physical fitness.

Action Step

Learn the basic yoga postures in your own home using instructions online or in a book. Once you gain confidence, take a class where a professional instructor will make sure you are doing the postures correctly.

© American Institute for Preventive Medicine

January 23, 2026
Stress & Self-Harm

SUCCESS OVER STRESS

People deal with stress in different ways. But in some cases, stress may cause a person to harm themselves. Self-harm often shows up in the form of cutting. A person may cut themselves repeatedly with a razor blade or other sharp object. This often starts in the teenage years, but it can happen to people of all ages.

Why does it happen?

Even though cutting may hurt, it helps a person feel less stressed for a while. Teenagers may do it when they are feeling overwhelmed about school or their social life. Adults may do it when they are under pressure at work or at home.

Whatever the reason, cutting is a sign of emotional distress.

What to look for

It’s not always easy to tell if someone is using self-harm. Signs that a person may be cutting include:

* Multiple cuts on the skin, usually in one area of the arms, legs or torso

* Wearing long sleeves or long pants when it’s hot outside

* Having sharp objects like razors without an obvious reason

* Changes in behavior, such as being unpredictable or talking about feeling worthless

What to do

If you think your loved one or friend is cutting, offer your help and support. Don’t tell them to “just stop.”

In the case of your child, contact their doctor to ask for help. If it’s an adult, encourage them to find a therapist or to talk to their doctor.

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026
12 Ways To Develop A Trusting Heart

Systematic Stress Management Program

Step 3: Type A & B Behavior Section

Introduction

Are You a Type A?

Self Inventory of Type A Behaviors

Are You a Type B?

Take Steps to Become Type B

12 Ways to Develop a Trusting Heart

Reducing Time Urgency

Type A Behavior Worksheet

Recent studies have shown that heart disease is more prevalent in someone who has a hostile or cynical personality. Here are one dozen ways to free yourself from the grips of hostility and cynicism.

1. Confide in someone else.

Let them know that you recognize your problem with hostility. Ask for their support in your effort to change.

2. Catch yourself having mistrustful thoughts.

Keep track of how often you mutter cynically about something. Look for a pattern in these thoughts.

3. Eliminate those thoughts.

Yell “stop” when one of these mistrustful thoughts appears or imagine the word “stop.” This can short circuit any thought that you’d rather not have.

4. Laugh at yourself.

Humor can defuse anger. Make sure, however, that the humor does not come at someone else’s expense. That’s not humor, that’s ridicule.

5. Talk yourself out of a blow up.

Try simple reasoning. If you feel a “slow burn” beginning, cut it short. Try saying something like this: “Okay, you hothead, what’s going to upset you this time? Nothing, because you’re going to lighten up and not take things so personally!”

6. Get someone else’s point of view.

Look at the situation through another’s eyes. This new vision should dissipate some anger because it’s difficult to empathize and be mad at the same time!

7. Learn to relax.

Do some deep, natural breathing to relieve some built up muscle tension. Look out the window at something soothing. Imagine a restful scene.

8. Practice being a good listener.

You may even have to force yourself to keep your mouth shut. It sends an important message to others that you care about what they have to say.

9. Seek and ye shall find.

Opportunities are everywhere to practice showing trust.

10. Forgive people who have made you mad.

Let go of the resentment. It’ll feel like a heavy weight has been lifted from your shoulders. Forgive and forget.

11. Avoid people who are hostile and cynical.

If you must interact with them, note what features of their behavior you’d want to avoid duplicating yourself.

12. Imagine that this is your last day on earth.

Ask yourself, do you still want to waste your time being angry, cynical, or hostile? Probably not. Forget those trivialities of life that used to irritate you. Count your blessings and see all the good things that surround you.

© 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™

RELATED ARTICLES

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

January 23, 2026
Budget Your Time

Stress Management

Time:

We can’t make it, borrow it, sell it, or stop it. All we can do is spend it. Time is egalitarian, too. We each receive exactly the same amount: 24 hours a day, seven days a week. Yet some people use their time far more effectively than others. How do they accomplish this miracle?

Make a “to do” list.

Write down what you have to do, what you ought to do, and what you’d like to do. Then systematically check off items that you get done. This is gratifying, and gives you some idea of your progress.

Prioritize.

Categorize every activity as either A (top priority; must be done soon), B (less priority; should be done fairly soon), and C (least priority; can wait indefinitely). Forced to decide among various tasks, you’ll know what to spend your time on.

Avoid overcommitment.

Know your personal limitations, how much time you have available, and what you can realistically expect to accomplish.

Know the difference between activity and productivity.

Activity-making a lot of phone calls, reorganizing your paperwork may or may not lead to accomplishment. Productivity-taking steps toward a solution or goal-leads to results. Whenever possible, choose to be productive rather than active.

Analyze the time wasters in your day.

Make a list of activities that steal time away from productive work: people who drop in to chat and hang around too long, unsolicited phone calls or meetings you don’t really need to attend. Then devise ways to eliminate intrusions.

Create quiet time.

Let people know when you’re available and when you can’t be interrupted. Close your door and turn on your answering machine (or have someone take your calls), if necessary.

Plan for your personal prime time.

If you’re like most people, you probably feel more energetic and productive at some times than at others. Take advantage of your peak performance time, and plan to tackle your most demanding tasks then. Leave routine tasks for off-peak times.

Don’t be a perfectionist.

Do your best, but realize that not everything has to be perfect. Too much attention to detail may be a waste of time. Again, prioritize.

Avoid indecision.

When you’re unsure of what to do, ask yourself, “What is the best use of my time right now?”

© American Institute for Preventive Medicine

January 23, 2026
Thought Habits Become Language Patterns

Systematic Stress Management Program

Step 5: Thinking Differently Section

Introduction

Match the Self-Talk to the Theory

Catch Questionable Comparisons

Thought Habits Become Language Patterns

How to Dispute a Belief

Thought Control Techniques

The Power of Creative Imagination

Steps for Developing the Most Effective Creative Imagery

General Stress Management Guidelines

Listen to the words with which you choose to speak to yourself. Some of the words contribute to our distress. Our language communicates the amount of control we believe that we have with a person, place, or thing. Experts tell us that the less control we feel, the more distress we experience. Read the lists of phrases below. Put a check mark by the “Words of Distress” that you have used in the last 24 hours. Notice the feelings these words create. Read the list of “Words of Control” where each phrase has been reworded. Again, pay attention to the feelings that result from the words we choose.

Language that is rooted more in reality opens the opportunity for more control and less distress. Two psychologists named Salvatore Maddi and Suzanne Kobasa studied people who were less affected by stress. They concluded from their research that the way in which individuals respond to stress was the key to health. The results of testing showed that healthier people scored higher levels of commitment, challenge, and control. Practice using “Words of Control” to reduce the effects of distress.

© 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™

RELATED ARTICLES

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

January 23, 2026
Procrastination Quiz

Systematic Stress Management Program

Step 6: Time Management

Step 6: Time Management Section

Introduction

Does Time Get the Best of You?

Defining Your Life Goals

Activity Worksheet

Activity Log

Time Management Techniques

Action Plan for Improving Time Usage

Procrastination Quiz

How Do I Procrastinate?

One Dozen Ways to Overcome Procrastination

Should You Delegate?

Delegation Caddy

Consider the issue of procrastination. It is at the core of poor time management. Procrastination is defined as the intentional postponement of a task because it appears unpleasant. Many people procrastinate unknowingly. Take this quiz and see how you score.

Instructions: Place a check in the appropriate column if you ever find yourself saying or doing the following:

Total your check marks for each column separately. Multiply these totals by the factors indicated. Total your scores for each column to get your procrastination score. Evaluate that score on the following scale:

0 – 7 = Procrastination is not a problem for you.

8 – 14 = Procrastination may be hindering your performance.

15 – 33 = Procrastination is hindering your performance. Evaluate immediately which of the above areas you can change.

© 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™

RELATED ARTICLES

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

January 23, 2026
Take Steps To Become Type B

Systematic Stress Management Program

Step 3: Type A & B Behavior Section

Introduction

Are You a Type A?

Self Inventory of Type A Behaviors

Are You a Type B?

Take Steps to Become Type B

12 Ways to Develop a Trusting Heart

Reducing Time Urgency

Type A Behavior Worksheet

Now that you’ve identified your Type A and Type B characteristics, the next step is to begin making adjustments. Below is a list of suggestions. Complete all four steps. Check off each item as you practice it.

Step 1 – Become Aware of Type A Behaviors

* Review theSelf-Inventory.

* Ask a friend or relative for feedback on your Type A characteristics.

* Look in a mirror throughout the day. Notice facial gestures indicating anger, upset, or strain.

* Ask yourself at the end of the day, “Did I do anything which might have been hurtful to anyone?”

* Ask yourself at the end of the day, “Did I show anyone a kind gesture or say a kind word?”

* Each day, write down the things that make you angry. Take note of the time, place, your thoughts, and actions. Look for common or repeated items.

Step 2 – Inject These Type B Behaviors Into Your Lifestyle

* Take a break and daydream.

* Eat a light lunch and take time to browse in a store or walk in the park.

* Smile at someone.

* Allow some time to be alone each day.

* Notice something of beauty.

* Practice a relaxation technique.

* Stop using obscenities.

* Practice patience and trust.

* Allow yourself to lose at a game.

* Put yourself in someone else’s shoes.

* Learn to laugh at yourself.

Step 3 – Purposefully Show Kindness

* Accept others as they are.

* Tell close friends or relatives that you appreciate them.

* Buy a small gift for someone for no reason.

* Call or write a friend or relative.

* Plan an outing for dinner or the movies to surprise someone.

* Say a positive, “Good Morning,” to family members and co-workers.

* Find an opportunity to say, “Perhaps I’m wrong.” every day, even if you doubt you are.

Step 4 – Dispel the Following Myths

* I need to be hostile to get ahead.

* I can’t change, this is just the way I am.

* Showing love and kindness is a sign of weakness.

* There is a right and perfect solution to everything.

* It is weak to act unsure or doubtful.

© 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™

RELATED ARTICLES

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

January 23, 2026
Buried In Clutter

SELF-CARE CORNER

Feeling overwhelmed with your “stuff” and looking for ways to throw “things” away? Follow the tips below in de-cluttering from The Cleaning Authority.

Sort it out

Begin by sorting, room by room, into the following piles: keep, donate, sell, trash, and recycle. (Label a box or laundry basket for each category.) Focus on the end result and go with your gut when deciding what to do with an item.

Get rid of it!

Purge items in the recycle and trash piles so they no longer take up space in your home. Consumers spend one year of their lives looking for lost items, according to the National Association of Professional Organizers. Having more space in your home makes it easier to organize and find the things you keep.

Make a little cash.

List items for sale on Craigslist or eBay, or take them to a resale store. Give yourself a deadline to sell everything. Whatever has not sold by that date, donate.

Give back to the community.

Goodwill, Purple Heart, and Habitat for Humanity are just a few options to consider when donating your household goods. Not all items may be accepted, so check with your local charity if you are planning on donating furniture or any larger items. Many will send a truck if you call them to schedule a pickup.

© American Institute for Preventive Medicine

January 23, 2026