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Tag: triggers

Identify Emotions That Prompt You To Eat

Healthylife® Weigh

Part 6

Indicate how often the following scenarios apply to you.

* When I’m angry or upset, I think, “I don’t care what I eat or how much I eat.”

* When I see something tasty, I eat it but regret it later. I find myself saying, “Why did I just do that? I didn’t really want it.”

* When I have a craving for something, it is very difficult for me not to satisfy it right away. I may feel frustrated until I have it.

* When I’m stressed, I tell myself, “I can take a break from eating healthy so I can focus on the stressful things. I will get back on track later.”

* When I am eating with my friends or family, I can’t seem to stick to my healthy plans.

* Once I start eating something I really like, I have a hard time stopping, even when I want to.

* I find myself saying, “Oh, what the heck, I blew it anyway. I might as well eat whatever I want.”

© American Institute for Preventive Medicine

January 23, 2026
3 Key Facts About Stress

SUCCESS OVER STRESS

With demanding jobs, caring for family, and worries about everyday events, many people feel stressed on a daily basis. Here are some things to remember:

1.You can’t avoid all stress, all the time.Although we’d like to live stress-free lives, it’s normal to deal with stress from time to time. Even the most relaxed person will likely deal with stress sometimes, and our bodies are equipped to deal with small amounts of it. Rather than worry about stress, learn how to cope with it when it does arise.

2.Stress doesn’t have to be a bad thing.A small amount of stress can help you be at your best, such as before a job interview or a speech. And, stress can help you out of dangerous situations. Adrenaline kicks in to help you survive in situations where you may need to flee. Your pulse speeds up, your brain kicks into high gear, and your muscles are ready to perform. This is known as the “fight or flight” response, and it can save your life.

3.When you’re stressed all the time, your health may suffer.Though some stress is part of life, feeling stressed too often can take its toll. If you’re dealing with high levels of stress every day, or the source of stress doesn’t go away, this may become “chronic” stress. Chronic stress puts you at a higher risk of health problems, such as heart disease, diabetes, immune system problems, and more.

Learn how to manage stress

Look into these healthy ways to manage stress in your life:

* Make time for exercise. Just 30 minutes a day of walking has been shown to improve mood and help people cope with stress.

* Recognize when you’re feeling stressed, and take action. If you feel stress, take a walk, try deep breathing exercises, or call a trusted family member or friend.

* Be open with your doctor. If stress is causing sleep problems, substance abuse issues, depression, anxiety, or other issues, tell your doctor. There are treatments available that can help you feel better.

* Step out of your comfort zone. Have never taken a yoga or tai chi class? A relaxing activity like this could be just what you need to cope with stress.

Source: National Institute of Mental Health

© American Institute for Preventive Medicine

January 23, 2026
4 Reasons You Feel Stressed All The Time

SUCCESS OVER STRESS

Stress is a part of life. Some stress can be good for you, because it can help you focus and do your best. But, when stress lasts a long time, it can take a toll on your physical and mental health. Maybe you’ve tried to “just relax” with no luck. Perhaps you’ve tried to cut things out of your schedule, but you’re still overwhelmed. Stress can be more complex than we realize. If you feel stressed all the time, consider these possible causes:

1.You need more support.It can be hard to take on life without someone to talk to. Reach out to family members or friends. Tell them how you’re feeling and ask for guidance. A listening ear can be valuable in times of stress. Don’t try to go it alone.

2.Your health isn’t a priority.You deserve to take good care of yourself physically. And, healthy changes can help you feel better mentally. Try to make one simple healthy change in your life, starting today. Maybe it’s taking a 10-minute walk each day. Exercise releases feel-good brain chemicals that may help you cope with stress.

3.Negative thoughts have taken over.It’s easy to let negative words from others, or even ourselves, come to mind too often. Make a point to look at stressful situations as an opportunity to learn and grow. Don’t try to be perfect at everything. You’re not a failure if you make a mistake. Tell yourself that difficult circumstances have a way of working out.

4.You’re not sleeping enough.If you get better sleep, you’ll be able to handle stress better, too. Go to bed at a regular time each night, striving for at least 7-8 hours of sleep. Avoid big meals or intense exercise immediately before bedtime. If you tend to lie in bed and worry, get a journal and keep it nearby. Write down your concerns before bedtime and then try to put them out of your mind until tomorrow. Try cutting back on caffeine. This can relieve anxiety and help you sleep better.

If you continue to feel overwhelmed, are feeling hopeless or are having trouble getting through your daily routine, talk to your doctor or get medical help.

Source: American Psychological Association

© American Institute for Preventive Medicine

January 23, 2026
Are You Driving Yourself To Burnout?

SUCCESS OVER STRESS

Commuting length, distance, and means are stress factors that can lead to burnout, said Annie Barreck of the University of Montreal’s School of Industrial Relations.

By car:

No surprises: the bigger the city, the more stressful the commute, at least for people traveling by car. Passengers are more likely to be stressed out than drivers because carpooling reduces the passenger commuters’ sense of control, which causes them more stress before they’ve even arrived at work.

By public transit:

People with long commutes from rural areas via bus or train connections are stressed about uncontrollable delays. The stress carries over into the workplace. But transit users in major urban areas are less likely to have symptoms of burnout.

By bike or on foot:

Biking is also a mixed bag that is determined by the area the commuter is working in. Commuting by bike in the suburbs is more stressful than biking in the city where cyclists and walkers have access to safety features such as cycle paths and pedestrian crossings, which increase their sense of control over their commute.

Study findings show that the risk of burnout increases significantly when a commute lasts more than 20 minutes. Above 35 minutes, all employees are at increased risk of cynicism toward their job. Barreck believes this should lead employers to adopt flexible commuting arrangements.

© American Institute for Preventive Medicine

January 23, 2026
Direct Talk

SUCCESS OVER STRESS

Learn how to listen and learn how to say what you mean. It’s the glue that can help you weather crises and other stress situations at home and at work.

How to listen

* Put aside what you are doing to show the speaker you intend to listen.

* Reserve your own opinions, thoughts, and conclusions until you’ve heard what the speaker is trying to say.

* Have an attitude of openness and respect for what your family member or coworker is saying. You may not agree, but being willing to hear what the other person says demonstrates your respect for that person.

* Listening is difficult when strong emotions are present. Just being with someone who is going through a hard time shows that you care. A gentle touch or hug can show support, when you don’t know what to say.

How to express yourself

* Say what you mean in a simple, direct way. Be specific rather than general: “I had a discouraging talk with my boss today” rather than “Oh, I had a terrible day.”

* Describe how other people’s behavior affects you without blaming or evaluating: “I really need to talk to you” rather than “You don’t ever listen to me.”

* Don’t avoid talking about something that is important to you because you are afraid of how the other person may respond. Be ready, in turn, to listen and try to understand the other person’s reaction.

* Be aware of your nonverbal communication. If people know you, they will believe what your face, tone of voice, and posture say more quickly than your words.

Source: Maria Pippidis, University of Delaware Cooperative Extension, Family and Consumer Sciences

© American Institute for Preventive Medicine

January 23, 2026