Every year, millions of Americans make New Year’s resolutions. The majority of these resolutions focus on diet in attempts to lose weight and be healthier. A new year is the perfect time to jumpstart a healthy diet to make the changes you want to see for yourself throughout the year. However, research shows 80 percent of resolutions fail by February. Many people strive for unrealistic goals, which ultimately set them up for failure.



While exercise has long been known for its positive effects on physical health and its ability to heighten energy and help manage chronic health problems such as diabetes, hypertension and high cholesterol, exercise is now being lauded for its beneficial effects on the brain.   These benefits touch almost every aspect of life. Exercise helps sharpen short-term memory and improve long-term memory. This happens because exercise can reduce insulin resistance and inflammation and stimulate….



As we kick off 2018, you may be thinking about resolutions pertaining to your health and fitness. It’s easy to determine some ways to improve your physical, mental and emotional well-being. However, it’s not always as simple to stay motivated and make the new commitments part of your lifestyle. Now is the perfect time to set goals, whether it be for the number of days you intend to work out each week, how many steps you want to take each day or healthy meals you want to prepare for your family.


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Other techniques, some incorporated with CBT, include relaxation, breathing, imagery, problem solving, communication strategies and interpersonal skill training. The goal of anger management therapy isn’t to suppress feelings of anger but to understand the message or meaning behind the anger and to learn healthy ways to deal with it.

There are several things you can do to more effectively handle anger:

•  Recognize anger warning signs – Anger can trigger the body’s “fight-or-flight” response. Notice how your body feels: knotted stomach, clenched fists or jaw, tense muscles, pounding heart.

•  Recognize the feelings behind your anger – Ask yourself what initiated the angry feeling. Identify what triggers your anger and avoid those situations if possible.

•  Think before you speak – Take a few moments to collect your thoughts before saying anything.

•  Wait until you calm down to express your anger – Once you are thinking clearly, express your frustration in a firm, assertive but nonconfrontational way. State your concerns and needs clearly and directly without being hurtful. Use “I” statements. Be respectful and specific, such as saying, “I’m upset you left your socks on the floor” as opposed to “You never do any housework.” In this way, the other person will not feel blamed, criticized or defensive, allowing him or her to better hear what you have to say and understand how you feel.

•  Evaluate the situation – Ask yourself, “Is this really worth getting worked up over?”

•  Identify solutions – Focus on ending the cause of the anger rather than on what is making you angry.

•  Incorporate daily techniques for anger management – Exercise is a great way to reduce stress. Take short breaks throughout the day; this quiet time will energize and restore you so you are better able to handle whatever comes your way. Develop relaxation practices such as breathing exercises, imagining a relaxing scene, repeating a calming word or phrase, stretching, listening to music, writing in a journal or working on a hobby.

If you’re dealing with a loved one who has anger issues, be sure to take care of yourself. Set clear boundaries about what you will and will not tolerate. Wait for a time when you are both calm to talk to your loved one about the anger problem – don’t bring it up when either of you are already angry. Remove yourself from the situation if your loved one does not calm down. Consider counseling or therapy if you have a hard time standing up for yourself. Put your safety first. If you feel unsafe or threatened in any way, get away from your loved one.

Anger is a common emotion everyone experiences. “Anyone can become angry; that is easy,” Aristotle wrote. “But to be angry with the right person, to the right degree, at the right time, for the right purpose and in the right way … that is not easy.”

In most situations, it’s clear why people become angry, but other times, anger stems from an underlying feeling of fear, vulnerability or powerlessness. It can also be a defense mechanism against feeling hurt. Anger, like any other emotion, conveys a message – a warning that a situation is upsetting, unjust or threatening. But when your automatic reaction is to explode, you will never know the meaning behind your anger.

Experiencing and expressing anger can be difficult for everyone, but for some people, it can make their lives and relationships unmanageable. “We all experience anger,” wrote Raymond W. Novaco, a pioneer in the field of anger management therapy. “Anger only becomes a serious concern when an individual is angry too frequently, too intensely and for too long.”

Anger issues can have many causes. They can result from alcohol or drug abuse, biochemical changes in the brain, mental disabilities, a traumatic brain injury or PTSD. Frequent migraines can also cause angry outbursts. Anger can result from psychosocial issues, such as poverty, poor social or family circumstances, abuse or a simple lack of the



Angela is a staff writer for Health & Wellness magazine.

more articles by Angela s. hoover

skill sets needed for dealing with emotions. Anger can be a part of a larger psychological issue such as anxiety or depression. Prolonged bouts of anger or intense anger can cause physical problems – headaches, digestive problems, diabetes, a weakened immune system, insomnia, high blood pressure and heart disease. Chronic anger consumes a lot of mental energy and clouds your thinking, making it harder to concentrate. Anger can lead to stress, depression and other mental health issues.

Three clear signs of an anger management problem are having a hard time compromising; having trouble expressing any other emotion than anger; and viewing different opinions as a personal challenge. If you constantly feel frustrated no matter what you try; if your temper causes problems at work or in your relationships; if you have gotten into trouble with the law due to your anger; or if your anger has led to physical violence, seek professional counseling.

Psychotherapy to address anger management began in the 1970s. Novaco modified cognitive behavioral therapy (CBT) techniques for anxiety to better suit anger management. CBT remains a popular method of anger management. Other