HealthyLife Articles

Tag: triggers

Know The Red Flags Of Stress

SUCCESS OVER STRESS

Everyone has stress in their lives. But when high levels of stress go on for too long, it takes a toll on the body. Is stress taking a toll on your health? If it is, don’t ignore it. This is a chance to find healthy ways to tackle stress before the problem becomes worse.

The following are some “red flags” or signs that your stress levels may be too high.

* Muscles feel tense and sore. You have a sore back or neck. You are getting tension headaches or migraines.

* Your heart feels like it’s beating faster. Your palms are sweaty.

* You are breathing shallow, quick breaths.

* You have more heartburn or acid reflux than usual.

* Your stomach feels upset or you have vomiting or diarrhea.

Other effects of stress are harder to notice. Stress can affect reproductive hormones, which can disrupt a woman’s period. In men, it can cause reduced fertility. Both men and women may have lower sexual desire. Stress can also raise your risk of a heart attack if it’s ignored for too long.

If you notice warning signs of stress, it’s a sign that you need some extra care. Talk to someone you trust, your doctor or a mental health professional.

Self-harm or thinking of suicide

Wanting to hurt yourself is a medical emergency. Go to a hospital, call the National Suicide Hotline or call 9-1-1 right away if you have these feelings. If someone you know says they want to die or talks about suicide or hurting themselves, get them help right away. Most people who commit suicide tell someone about it before they attempt to do it.

National suicide hotline: 1-800-273-TALK

Sources: American Psychological Association, National Institute of Mental Health

© American Institute for Preventive Medicine

January 23, 2026
Say Goodbye To Bad Habits

WELL-BEING

Experts say that to stop an unhealthy habit, you must replace it with a healthy habit. Here’s how to get started.

*Set a date.Make a plan for when you intend to quit your bad habit. Put it in your calendar or planner.

*Stop the triggers.For instance, don’t eat in front of the T.V. if you tend to overeat while watching it. Eat at a table without distractions.

*Keep track.Anytime you avoid your unhealthy habit, write down your victory. You’ll see how far you’ve come. This can help you stay motivated.

*Be kind to yourself.Promise yourself a healthy reward when you meet a certain milestone. And, don’t focus on setbacks or mistakes. Instead, be proud of the things that you did well.

Source: National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Smoking Triggers And How To Beat Them

MEDICAL NEWS

Many people have tried to quit smoking but couldn’t. There are many reasons for this, but one of them is because of triggers. A trigger is something that makes you want to smoke.

Emotional triggers

When you have certain emotions, you may get the urge to smoke. They may include feeling stressed, nervous, depressed or even bored.

You can help stop these triggers by dealing with your emotions in other healthy ways. Try meditation, deep breathing or exercise to help manage stress and anxiety. Exercise is also a great way to beat boredom and fight depression. Listen to calming music or talk to a friend who can encourage you to keep up your efforts to quit.

Pattern triggers

Sometimes you’re used to smoking when you do something else, such as drinking coffee or alcohol. This is known as a pattern trigger. You may also like to smoke after eating or during a work break.

Change your routine to help avoid these patterns. Chew your favorite gum, suck on a hard candy or mint or go for a walk. Try brushing your teeth after meals, coloring in an adult coloring book or squeezing a stress relief ball.

Social triggers

Many people want to smoke at bars, parties or when they’re with people who smoke. These can be powerful triggers for you to smoke.

It’s best to avoid these triggers if you’re trying to quit. Instead, surround yourself with people who don’t smoke or who want you to quit. Try taking a class or find a hobby, such as painting or cycling.

Withdrawal triggers

Your body will crave nicotine when you quit smoking. Nicotine is very addictive and you may go through withdrawal. Withdrawal triggers include:

* Cravings for cigarettes or e-cigarettes

* Feeling like you need to do something with your hands or mouth

* Feeling restless or uncomfortable

Withdrawal can be very difficult to manage. As with other triggers, spend time with people who don’t smoke and who want you to quit. Find things to do that have nothing to do with smoking. Avoid places or situations where you might see or smell cigarettes or vaping.

Quitting is hard. But if you have support from your doctor, family and friends, you can do it. Millions of people have quit and you can too!

Source: Smokefree.gov

© American Institute for Preventive Medicine

January 23, 2026
Drug Addiction Triggers

Substance Use & Abuse

Are some people more at risk than others?

Addiction is a chronic, often relapsing brain disease. It causes compulsive drug seeking and using, despite the harm it costs. Over time, brain changes occur that destroy a person’s ability for self-control. Even if a person wants to quit, willpower is not enough to fight the urges.

The brain on drugs

Drugs contain chemicals that disrupt the way nerve cells normally send, receive, and process information. Over time, changed brain cells reduce the user’s ability to enjoy the drug’s effect without higher dosages. Long-term abuse also alters other brain chemicals and circuits. This impairs areas of the brain that are critical for judgment, decision-making, learning, memory, and behavior control.

Why do people relapse?

Addiction is a chronic disease that can be managed, but relapse is common. Treatment helps counter the addiction’s powerful effects. This includes medications and behavioral therapy. A relapse should not be viewed as failure. It is a sign that the treatment should be adjusted.

Why me?

The risk for drug addiction is due to a mix of:

* Genetics – The risk is higher if other family members have addiction issues.

* Environment – Finances, peer pressure, abuse, stress, and the quality of parenting play roles. Having family and friends who abuse drugs is also a factor. So is age. The younger a person is when drug use starts, the greater the risk for addiction.

Tips to deal with triggers:

* Try to avoid situations that involve alcohol and/or drugs.

* Do things you know and do well to build confidence.

* Attend self-help groups for drug users. These include:

– Alcoholics Anonymous (AA)

– Cocaine Anonymous (CA)

– Narcotics Anonymous (NA)

Action Step

If you or someone you love has a problem with drugs, seek professional help.

© American Institute for Preventive Medicine

January 23, 2026
Stop Feeding Your Feelings

Stress Management

Don’t let emotional eating weigh you down.

If you run to the fridge to soothe pangs that have nothing to do with hunger, you could be an emotional eater. Studies show that both negative and positive emotions can trigger eating and overeating. Allowing your feelings to prompt you to overeat on a regular basis can be dangerous to your health, especially if you are overweight or have diabetes or another chronic disease.

Causes for your cravings:

* Chronic stress – This releases cortisol, a hormone that triggers cravings for salty and sweet foods.

* To suppress or soothe emotions – People often reach for food to deal with anger, anxiety, depression, fear, or resentment.

* Social eating – Food tempts you: cake to celebrate another staff birthday; chips and dip within your reach at a party; or a ten-foot long dessert table at a wedding. Not to mention beer, wine, and other alcoholic drinks to celebrate with.

* Nervous energy – People who feel uncomfortable in social situations may eat to avoid talking with others.

* Boredom – Nothing better to do? Might as well down an entire bag of cookies.

* Learned habits – If your parents rewarded you with sweets or stopped your tears with ice cream, you may be rewarding yourself with comfort food when you want to feel better.

Break the cycle.

1. Eat as a response to hunger, not appetite. Hunger is the physical need to eat. Appetite is a psychological desire to eat. Delay 10 minutes before you eat as a response to appetite. The emotional need to eat may pass.

2. Every time you eat, write down the emotions you are feeling and whether you have physical signs of hunger. Learning your emotional eating triggers is the first step to making healthy changes.

3. Surround yourself with friends and family who support your efforts to change your eating habits.

4. Join a support group to meet other people who have similar problems.

5. Consult your doctor or health care provider if you need help controlling emotional eating.

Action Step

The next time you mindlessly reach for sweets or treats, ask yourself why. If your answer has nothing to do with physical hunger, put the food down and take a walk instead.

© American Institute for Preventive Medicine

January 23, 2026
Enjoy Every Moment

SUCCESS OVER STRESS

The idea of enjoying each moment may be good for your health, say scientists at NIH. Yes, but how? The idea is called mindfulness. This ancient practice is about being completely aware of what’s happening in the present.

Becoming more mindful-instead of going through life on autopilot-requires commitment and practice:

*Take some deep breaths.Breathe in through your nose to a count of 4, hold for 1 second, exhale through the mouth to a count of 5. Repeat often.

*Enjoy a stroll.Notice your breath and the sights and sounds around you. As thoughts and worries enter your mind, note them but then return to the present.

*Practice mindful eating.Be aware of taste, textures, and flavors in each bite. Listen to your body when you are hungry and full.

*Find mindfulness resources.Yoga and meditation classes, mindfulness-based stress reduction programs, and books are helpful.

© American Institute for Preventive Medicine

January 23, 2026
Hope For Migraine Headaches

SELF-CARE CORNER

Migraine headaches are more than an inconvenience. Migraine pain is severe and can interfere with a person’s life. Fortunately, today’s migraine treatments can help many people get the relief they need.

There are two types of medicines for migraines: abortive and preventive.

Abortive medicines

Abortive medicines, also referred to as acute, are designed to stop, or abort, a migraine. They should be taken as early as possible when a person feels a migraine starting. Some of these medicines include:

* Pain relievers. Aspirin, ibuprofen, and other common pain relievers can be used to treat mild migraines. But, for many people, these aren’t enough to get rid of a migraine. Experts say people shouldn’t take these medicines more than twice a week. Overusing these medicines can lead to stomach problems and can even cause more headaches.

* Prescription migraine medicines. Your doctor may prescribe special medicines that are designed to relieve migraine pain and other symptoms, such as nausea. These may work well for people who don’t find relief from over-the-counter pain relievers.

Preventing migraines

Some of the medicines available today are used to prevent migraines before they happen. These are called preventive treatments. These types of medicines are recommended for people who:

* Get four or more migraines a month

* Have migraines that last 12 hours or longer

* Haven’t found relief with abortive medicines

* Can’t take abortive medicines

There are different types of preventive medicines available. Sometimes a person needs to try several different medicines before finding the one that works best for them. Keeping track of how many migraines you have and their severity can help you see how well a medicine is working.

In addition to medicines, you and your doctor may discuss migraine triggers and how to avoid them. Certain foods, stress, lack of sleep, hormonal changes, and many other things can cause migraines. Learning your own triggers and how to avoid them is an important part of preventing migraines.

What makes a migraine

Migraines usually have the following symptoms:

* Severe pain and intense pounding in the head that makes it impossible to do daily tasks

* Nausea and/or vomiting

* Sensitivity to light or sound

Some migraines also start with an aura. An aura may be vision changes, like seeing flashes of light or lines. Some people have trouble seeing clearly and cannot focus on objects. An aura may also cause tingling in an arm or leg. Only about 20 percent of people who get migraines will have an aura.

© American Institute for Preventive Medicine

January 23, 2026
How To Stop Emotional Eating

HEALTHY EATING

There’s no doubt that food can be comforting. Our favorite foods can make us feel happy and relaxed. Sometimes when people feel sad, lonely, stressed, or even bored, they may turn to food for comfort. This is known as emotional eating, and most people don’t realize they are doing it. As a result, people eat when their body isn’t truly hungry, and this can lead to weight gain and health problems.

The University of Rochester Medical Center says emotional eating can be harmful. It can cause type 2 diabetes, high blood pressure, heart disease, and obesity. But, emotional eating can be a hard habit to break. Here are some tips to help you stop:

Learn to listen to your body.

Are you truly hungry? If so, your stomach may be grumbling. With emotional eating, people often crave one specific food, such as a cookie. But if you’re really hungry, you’ll be willing to eat something healthier, such as fruits or vegetables.

Wait a little while.

If you’re not sure if you’re hungry, tell yourself to wait 15 minutes. In the meantime, do something else. Take a walk, have a glass of water, or call a friend. See if the urge to eat passes.

Keep unhealthy foods away.

Stock nutritious foods in your house, and don’t buy the foods you eat when you’re stressed. It’s easier to avoid the temptation if the food isn’t available to you.

Don’t worry about past mistakes.

When you’re trying to break a habit, setbacks can happen. Forgive yourself if you end up eating too much or giving in to a craving. Tell yourself you’ll start fresh again tomorrow. Don’t give up.

Find healthy ways to deal with stress.

Go for a walk, listen to music, or do deep breathing exercises to help you deal with stress. Then you’re less likely to turn to food for comfort.

If you have a problem with emotional eating, don’t be afraid to ask for help. Talk with your doctor about the problem. Ask about support groups and mental health experts who help people with emotional eating.

© American Institute for Preventive Medicine

January 23, 2026
How Your Emotions Affect Your Health

SUCCESS OVER STRESS

Emotional health is an important component of your overall well-being. High levels of stress can cause:

* Headaches

* Digestive problems or stomach upset

* Fatigue

* Fainting or lightheadedness

* Sleep problems

* Aches and pains in your neck, back or other areas

* Weight gain or loss

Dealing with stress in healthy ways can reduce these problems and improve your health. Some examples include:

* Practicing relaxation methods and/or meditation

* Getting regular exercise

* Eating a healthy diet

* Sleeping seven to nine hours each night

* Engaging in activities and/or social events you enjoy

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026
Is Being A Perfectionist Stressing You Out?

SUCCESS OVER STRESS

Have others called you a “perfectionist”? Do you get worried or anxious about needing to be perfect all the time? Do you often set standards that are difficult or even impossible to meet?

Wanting to do things well can be good for you in your personal and work life. But sometimes, it gets taken to an extreme.

Although you may think this behavior is harmless, the American Psychological Association says it’s often not. An unhealthy level of perfectionism can cause depression, anxiety, eating disorders, and other mental health conditions. The key is to know whether your attitude is a healthy one or whether it’s causing you stress, says the Harvard Medical School.

Healthy perfectionism involves:

* Setting high standards that are achievable and make you feel good

* Doing things that you enjoy and that you do well

* Knowing your priorities and values, and spending your time on them

* Doing things that pay off for you in the end, rather than things that cost you too much time, energy and frustration

By contrast, unhealthy attitudes of perfectionism may include:

* Regularly setting goals that aren’t realistic for you

* Feeling overly competitive and that you have to win at everything

* Feeling that mistakes are a disaster and must never happen

* Trying to do something over and over that isn’t possible for you to do

If you find that you have unhealthy perfectionism and it’s interfering with your life, it may be time to speak with your doctor. Perfectionism can be a sign of a mental health issue that needs treatment from a professional counselor. Many people may also benefit from self-help or support groups, as well as stress management techniques. The National Institute of Mental Health has resources on its website that may help you get started. Visitwww.nimh.nih.gov.

© American Institute for Preventive Medicine

January 23, 2026