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2. How does SEESAWS impact each component: (please use the internet to help you find your information)SleepEatExerciseStress freeAvoid drugsWeight controlSave sex for marriage

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2. How does SEESAWS impact each component: (please use the internet to help you find your information)SleepEatExerciseStress freeAvoid drugsWeight controlSave sex for marriage

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3. How can someone be PROACTIVE in each component (at least 3 examples for each)

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3. How can someone be PROACTIVE in each component (at least 3 examples for each)

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4. How can someone be REACTIVE in each component (at least 3 examples for each)

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4. How can someone be REACTIVE in each component (at least 3 examples for each)

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5. What are Risk Factors that you can Control in this component?

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5. What are Risk Factors that you can Control in this component?

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6. Which Body System (DRRMUNCHIS) is impacted the most in each component? Explain

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6. Which Body System (DRRMUNCHIS) is impacted the most in each component? Explain

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Physical health is defined as the condition of your body, taking into consideration everything from the absence of disease to fitness level. Physical health is critical for overall well-being, and can be affected by: Lifestyle: diet, level of physical activity, and behaviour (for instance, smoking);

https://toolbox.eupati.eu/glossary/physical-health/

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Physical health is defined as the condition of your body, taking into consideration everything from the absence of disease to fitness level. Physical health is critical for overall well-being, and can be affected by: Lifestyle: diet, level of physical activity, and behaviour (for instance, smoking); Human biology: a person’s genetics and physiology may make it easier or harder to achieve good physical health; Environment: our surroundings and exposure to factors such as sunlight or toxic substances; Healthcare service: good healthcare can help prevent illness, as well as detect and treat illness.

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2. How does SEESAWS impact each component: (please use the internet to help you find your information)SleepEatExerciseStress freeAvoid drugsWeight controlSave sex for marriage

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2. How does SEESAWS impact each component: (please use the internet to help you find your information)SleepEatExerciseStress freeAvoid drugsWeight controlSave sex for marriage

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A. “Sleep affects almost every tissue in our bodies,” says Dr. Michael Twery, a sleep expert at NIH. “It affects growth and stress hormones, our immune system, appetite, breathing, blood pressure and cardiovascular health.” Research shows that lack of sleep increases the risk for obesity, heart disease and infections.
https://newsinhealth.nih.gov/2013/04/benefits-slumber#:~:text=%E2%80%9CSleep%20affects%20almost%20every%20tissue,obesity%2C%20heart%20disease%20and%20infections.
B. Adults who eat a healthy diet live longer and have a lower risk of obesity, heart disease, type 2 diabetes, and certain cancers. Healthy eating can help people with chronic diseases manage these conditions and avoid complications.
https://www.cdc.gov/chronicdisease/resources/publications/factsheets/nutrition.htm#:~:text=Adults%20who%20eat%20a%20healthy,these%20conditions%20and%20avoid%20complications.
C. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#:~:text=Being%20physically%20active%20can%20improve,activity%20gain%20some%20health%20benefits.
D. Reducing your stress levels can not only make you feel better right now, but may also protect your health long-term. Several research studies have demonstrated, for example, that interventions to improve psychological health can have a beneficial impact on cardiovascular health.
https://www.apa.org/topics/stress/health#:~:text=Reducing%20your%20stress%20levels%20can,beneficial%20impact%20on%20cardiovascular%20health.
E.Seizures, stroke, mental confusion and brain damage. Lung disease. Problems with memory, attention and decision-making, which make daily living more difficult. Global effects of drugs on the body, such as breast development in men and increases in body temperature, which can lead to other health problems.
https://www.gatewayfoundation.org/about-gateway-foundation/faqs/effects-of-drug-abuse/
F. Achieving a healthy weight can help you control your cholesterol, blood pressure and blood sugar. It might also help you prevent weight-related diseases, such as heart disease, diabetes, arthritis and some cancers.
https://medlineplus.gov/weightcontrol.html#:~:text=Achieving%20a%20healthy%20weight%20can,diabetes%2C%20arthritis%20and%20some%20cancers.
G. "Research suggests that those who wait to have sex until marriage report significantly higher relationship satisfaction, better communication patterns, less consideration of divorce, and even better quality sex,"
https://www.weddingwire.com/wedding-ideas/waiting-until-marriage

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Why You Need a Good Night's Sleep

We have so many demands on our time-jobs, family, errands-not to mention finding some time to relax. To fit everything in, we often sacrifice sleep. But sleep affects both mental and physical health. It's vital to your well-being.

Of course, sleep helps you feel rested each day. But while you're sleeping, your brain and body don't just shut down. Internal organs and processes are hard at work throughout the night.

"Sleep services all aspects of our body in one way or another: molecular, energy balance, as well as intellectual function, alertness and mood," says Dr. Merrill Mitler, a sleep expert and neuroscientist at NIH.

When you're tired, you can't function at your best. Sleep helps you think more clearly, have quicker reflexes and focus better. "The fact is, when we look at well-rested people, they're operating at a different level than people trying to get by on 1 or 2 hours less nightly sleep," says Mitler.

"Loss of sleep impairs your higher levels of reasoning, problem-solving and attention to detail," Mitler explains. Tired people tend to be less productive at work. They're at a much higher risk for traffic accidents. Lack of sleep also influences your mood, which can affect how you interact with others. A sleep deficit over time can even put you at greater risk for developing depression.

But sleep isn't just essential for the brain. "Sleep affects almost every tissue in our bodies," says Dr. Michael Twery, a sleep expert at NIH. "It affects growth and stress hormones Molecules sent through the bloodstream to signal another part of the body to grow or react a certain way., our immune system The system that protects your body from invading viruses, bacteria and other microscopic threats., appetite, breathing, blood pressure and cardiovascular The system of heart and vessels that circulates blood through the body. health."

Research shows that lack of sleep increases the risk for obesity, heart disease and infections. Throughout the night, your heart rate, breathing rate and blood pressure rise and fall, a process that may be important for cardiovascular health. Your body releases hormones during sleep that help repair cells and control the body's use of energy. These hormone changes can affect your body weight.

"Ongoing research shows a lack of sleep can produce diabetic-like conditions in otherwise healthy people," says Mitler.

Recent studies also reveal that sleep can affect the efficiency of vaccinations. Twery described research showing that well-rested people who received the flu vaccine developed stronger protection against the illness.

A good night's sleep consists of 4 to 5 sleep cycles. Each cycle includes periods of deep sleep and rapid eye movement (REM) sleep, when we dream. "As the night goes on, the portion of that cycle that is in REM sleep increases. It turns out that this pattern of cycling and progression is critical to the biology of sleep," Twery says.

Although personal needs vary, on average, adults need 7 to 8 hours of sleep per night. Babies typically sleep about 16 hours a day. Young children need at least 10 hours of sleep, while teenagers need at least 9 hours. To attain the maximum restorative benefits of sleep, getting a full night of quality sleep is important, says Twery.

Sleep can be disrupted by many things. Stimulants such as caffeine or certain medications can keep you up. Distractions such as electronics-especially the light from TVs, cell phones, tablets and e-readers-can prevent you from falling asleep.

As people get older, they may not get enough sleep because of illness, medications or sleep disorders. By some estimates, about 70 million Americans of all ages suffer from chronic sleep problems. The 2 most common sleep disorders are insomnia and sleep apnea.

People with insomnia have trouble falling or staying asleep. Anxiety about falling asleep often makes the condition worse. Most of us have occasional insomnia. But chronic insomnia-lasting at least 3 nights per week for more than a month-can trigger serious daytime problems such as exhaustion, irritability and difficulty concentrating.

Common therapies include relaxation and deep-breathing techniques. Sometimes medicine is prescribed. But consult a doctor before trying even over-the-counter sleep pills, as they may leave you feeling unrefreshed in the morning.

People with sleep apnea have a loud, uneven snore (although not everyone who snores has apnea). Breathing repeatedly stops or becomes shallow. If you have apnea, you're not getting enough oxygen, and your brain disturbs your sleep to open your windpipe.

Apnea is dangerous. "There's little air exchange for 10 seconds or more at a time," explains Dr. Phyllis Zee, a sleep apnea expert at Northwestern University. "The oxygen goes down and the body's fight or flight response is activated. Blood pressure spikes, your heart rate fluctuates and the brain wakes you up partially to start your breathing again. This creates stress."

Apnea can leave you feeling tired and moody. You may have trouble thinking clearly. "Also, apnea affects the vessels that lead to the brain so there is a higher risk of stroke associated with it," Zee adds.

If you have mild sleep apnea, you might try sleeping on your side, exercising or losing weight to reduce symptoms. A CPAP machine, which pumps air into your throat to keep your airway open, can also help. Another treatment is a bite plate that moves the lower jaw forward. In some cases, however, people with sleep apnea need surgery.

"If you snore chronically and wake up choking or gasping for air, and feel that you're sleepy during the day, tell your doctor and get evaluated," Zee advises.

NIH is currently funding several studies to gain deeper insights into sleep apnea and other aspects of sleep. One 5-year study of 10,000 pregnant women is designed to gauge the effects of apnea on the mother's and baby's health. Zee says this study will shed more light on apnea and the importance of treatment.

Good sleep is critical to your health. To make each day a safe, productive one, take steps to make sure you regularly get a good night's sleep.

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Why You Need a Good Night's Sleep We have so many demands on our time-jobs, family, errands-not to mention finding some time to relax. To fit everything in, we often sacrifice sleep. But sleep affects both mental and physical health. It's vital to your well-being. Of course, sleep helps you feel rested each day.

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3. How can someone be PROACTIVE in each component (at least 3 examples for each)

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3. How can someone be PROACTIVE in each component (at least 3 examples for each)

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Drink plenty of water. Move more. Take the stairs and add walking breaks to your day. Get plenty of sleep.
https://www.nih.gov/health-information/physical-wellness-toolkit

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Discover which physical health habits can help decrease your stress, lower your risk of disease, and increase your energy.

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4. How can someone be REACTIVE in each component (at least 3 examples for each)

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4. How can someone be REACTIVE in each component (at least 3 examples for each)

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Reactive healthcare involves reacting to an adverse disease, injury, condition or symptom. If you wake up one morning with a fever and body aches, for instance, you may react by visiting the doctor. Depending on the doc's diagnosis, he or she may prescribe you with antibiotics to help your body fight the infection.
https://www.summitchirocare.com/proactive-vs-reactive-healthcare-whats-the-difference/

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Nearly all forms of healthcare can be broken down into one of two different categories: proactive and reactive. Unfortunately, most Americans focus strictly on reactive healthcare, only visiting the doctor's office when a problem arises. While this may seem like the best course of action, many health and wellness experts are now stressing the importance of proactive healthcare.
The Basics of Proactive vs Reactive
Reactive healthcare involves reacting to an adverse disease, injury, condition or symptom. If you wake up one morning with a fever and body aches, for instance, you may react by visiting the doctor. Depending on the doc's diagnosis, he or she may prescribe you with antibiotics to help your body fight the infection. Both you and the doctor are reacting to the symptoms.

Proactive healthcare differs from reactive in the sense that action is taking before symptoms manifest. Rather than waiting until you feel the symptoms of the cold or flu virus, you can take a proactive approach towards your health by boosting your immune system with vitamin C, antioxidants, and by drinking plenty of fluids.
Healthcare Costs
Healthcare in the US costs an estimated $3 trillion annually, which is roughly the twice as much as other developed nations. The cost of surgeries, prescription drugs, and other forms of treatment continues to rise, placing a heavy financial burden on Americans and their families. While there's no way to completely eliminate these costs, there are ways to reduce it, one of which is through proactive healthcare.

Focusing your efforts on proactive healthcare can drastically reduce these costs, however. The average cost of an ER visit in 2013 was just over $2,100 - a cost that can often be avoided through lifestyle changes. A recent study found kidney stones to be among the most expensive and common reasons for ER visits. Doctors say kidney stones are often preventable, though, through dietary and lifestyle changes.

So, how can you take a more a proactive approach towards your healthcare?
Proactive Healthcare Tips:

Schedule an appoint with your chiropractor for a spinal adjustment.

Maintain a healthy weight. Obesity can lead to a wide variety of adverse conditions if left unchecked.

Don't smoke.

Wash fruits and vegetables purchased at the supermarket to clean off any pesticide residue.

Maintain a physically active lifestyle.

Strive for a solid 7-8 hours of restful sleep per night.

Get regular "checkups" at your physician.

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Proactive vs Reactive Healthcare: What's The Difference? - Summit Chiropractic

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Nearly all forms of healthcare can be broken down into one of two different categories: proactive and reactive. Unfortunately, most Americans focus strictly on reactive healthcare, only visiting the doctor's office when a problem arises. While this may seem like the best course of action, many health and wellness experts are now stressing the importance [...]

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5. What are Risk Factors that you can Control in this component?

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5. What are Risk Factors that you can Control in this component?

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Not getting enough physical activity can lead to heart disease—even for people who have no other risk factors. It can also increase the likelihood of developing other heart disease risk factors, including obesity, high blood pressure, high blood cholesterol, and type 2 diabetes.
https://www.cdc.gov/chronicdisease/resources/publications/factsheets/physical-activity.htm

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Physical activity can improve health now and in the future. People of all ages, races and ethnicities, shapes, sizes, and abilities can benefit from more physical activity. Everyone needs both aerobic and muscle-strengthening physical activity, according to the Physical Activity Guidelines for Americans, 2nd edition. Even short periods of physical activity can improve health.

Physical activity:

Helps prevent unhealthy weight gain.

Reduces the risk of many chronic diseases, such as heart disease, cancer, and type 2 diabetes.

Helps reduce feelings of anxiety and improves sleep quality.

Improves cognitive ability and reduces risk of dementia.

Improves bone and musculoskeletal health.

Learn more about the Health Benefits of Physical Activity for Adults and the Health Benefits of Physical Activity for Children.

Not everyone has the same opportunity to be physically active. Many people live in neighborhoods with poor sidewalk and street infrastructure, few safe spaces for physical activity, and few destinations (including transit stops) within walking or biking distance from their home. Creating activity-friendly communities can provide safe and convenient places for people to be active. It can also support local economies by increasing retail activity and employment.

When communities are developed or redesigned to promote physical activity, community members should be involved in the planning and decision-making process. It is especially important to include people who have been left out in the past, such as members of racial and ethnic minority groups, older adults, and people with disabilities.

CDC aims to help 27 million Americans become more physically active by 2027 through Active People, Healthy Nation℠, a comprehensive initiative to promote physical activity based on strategies recommended by the Guide to Community Preventive Services.

ABOUT 1 IN 2
ADULTS

don't get enough
aerobic physical activity.

77% OF
HIGH SCHOOL STUDENTS

don't get enough
aerobic physical activity.

$117
BILLION

in annual health care costs are related to low physical activity.

Heart Disease

Not getting enough physical activity can lead to heart disease-even for people who have no other risk factors. It can also increase the likelihood of developing other heart disease risk factors, including obesity, high blood pressure, high blood cholesterol, and type 2 diabetes.

Type 2 Diabetes

Not getting enough physical activity can raise a person's risk of developing type 2 diabetes. Physical activity helps control blood sugar (glucose), weight, and blood pressure and helps raise "good" cholesterol and lower "bad" cholesterol. Adequate physical activity-at least 150 minutes of moderate activity a week-can also help reduce the risk of heart disease and nerve damage, which are often problems for people with diabetes.

Cancer

Getting the recommended amount of physical activity can lower the risk of many cancers, including cancers of the breast, colon, and uterus. Regular physical activity is one of the most important things people can do to improve their health. Moving more and sitting less have tremendous benefits for everyone, regardless of age, sex, race, ethnicity, or current fitness level.

Physical activity is one of the best things people can do for their health. The Physical Activity Guidelines for Americans, 2nd Edition presents new findings on the benefits of regular physical activity, which include:

Improved sleep.

Increased ability to perform everyday activities.

Improved cognitive ability and a reduced risk of dementia.

Improved bone and musculoskeletal health.

Emerging research also suggests that physical activity may help our immune systems protect our bodies from infection and disease.

CDC's Work to Increase Physical Activity

CDC's Division of Nutrition, Physical Activity, and Obesity uses data from national and state surveys to track levels of physical activity among adolescents and adults. Data are used to assess trends in physical activity, understand differences in populations, and help identify priority action areas.

CDC also works with partners to measure community supports for physical activity. These supports include policies and design approaches that enable safe and convenient walking, biking, wheelchair rolling, and public transportation options for people of all ages, abilities, and physical activity levels. For example, CDC measures how many communities have Complete Streets policies that are designed to improve the safety of streets for all modes of transportation. CDC also measures how many people have shops, stores, or markets near their homes and the land use policies that help make these everyday destinations more convenient.

Many people want to get regular physical activity but live in communities that lack safe, convenient places to be active. CDC funds states, communities, and national organizations to create activity-friendly routes to everyday destinations that connect people from where they live to where they need to go.

These efforts include:

Making active transportation more feasible and attractive through land use and zoning policies that allow schools, workplaces, shops, and parks to be located closer to people's homes.

Supporting Safe Routes programs that help students walk, bike, or wheelchair roll to school and older adults reach their destination without driving a car.

Implementing Complete Streets policies to make streets safe for people of all ages and abilities to walk, bike, wheelchair roll, or take public transit.

Supporting transportation planning that connects active transportation and public transit planning.

Schools are in a unique position to help students get their recommended 60 minutes or more of daily physical activity. CDC Healthy Schools works with states, school systems, communities, and national partners to promote strong physical education and physical activity programs as part of the Whole School, Whole Community, Whole Child (WSCC) model.

CDC funds state departments of education and provides specialized tools, recommendations, and resources to help them work with local school districts and schools. The impact and reach of the school health programs developed are shared in success stories and videos.

CDC also publishes guidance for schools and parents to develop a Comprehensive School Physical Activity Program including recess, physical education, classroom physical activity, and staff involvement, as well as ways to increase physical activity before, during, and after school.

CDC's Workplace Health Promotion Program works with employers and other partners to encourage physical activity in the workplace as part of CDC's Workplace Health Model. CDC focuses its efforts on small and midsize employers because 99% of US employers have fewer than 500 employees. Many employers this size lack the expertise and resources to develop effective public health programs.

CDC also encourages employers to help make physical activity an easier choice for their workers. For example, they can provide on-site walking paths, discounts for local gyms, or subsidies for active commuting options. They can also support efforts to create more safe and accessible options for physical activity in the surrounding community.

In the United States, 96 million adults-more than 1 in 3-have prediabetes, and more than 8 in 10 of them don't know they have it. The leading preventable risk factors for prediabetes and type 2 diabetes are being overweight and not getting enough physical activity. CDC's National Diabetes Prevention Program (National DPP) is a partnership of public and private organizations working to build a nationwide delivery system for a lifestyle change program proven to prevent or delay type 2 diabetes in adults with prediabetes.

Participants in the National DPP lifestyle change program learn to make healthy food choices, be more physically active, and cope with stress. These changes can cut their risk of developing type 2 diabetes by as much as 58% (71% for those over 60).

People with arthritis who take part in "joint-friendly" physical activity can reduce their arthritis pain and improve their function, mood, and quality of life. Examples of joint-friendly activities include walking, biking, and swimming. Being physically active can also delay arthritis disability.

Funding from CDC's Arthritis Program allows partners to offer the following physical activity programs:

Active Living Everyday focuses on helping people who are sedentary become and stay physically active. About 20 people come together for 1-hour weekly sessions for 12 to 20 weeks of education and discussion to learn how to become more physically active.

EnhanceFitness works to increase strength, boost activity levels, and elevate mood. Certified instructors focus on stretching, flexibility, balance, low-impact aerobics, and strength training exercises.

Fit & Strong! focuses on sedentary older adults with lower-extremity joint pain and stiffness. It offers stretching, balance, aerobic, and endurance exercises.

Walk with Ease is a community-based walking program that meets three times a week for 6 weeks. Trained group exercise leaders begin each session with a pre-walk discussion covering a topic related to exercise and arthritis, followed by a 10- to 40-minute walk that includes a warm-up and cool-down period.

Nearly 1 in 2 adults in the United States has high blood pressure, which raises a person's risk of heart attack and stroke. Physical inactivity is one of the leading preventable risk factors for high blood pressure.

Million Hearts® 2022 is a national initiative to prevent 1 million heart attacks and strokes within 5 years. It focuses on a small set of priorities and targets that can improve cardiovascular health for all.

One of these targets is to reduce physical inactivity by using proven strategies where people live, learn, work, and play. These strategies include providing behavioral counseling for adults with cardiovascular risk factors and creating safe community spaces that encourage activity.

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national center for chronic disease prevention and health promotion

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Physical activity can improve health now and in the future. People of all ages, races and ethnicities, shapes, sizes, and abilities can benefit from more physical activity. Everyone needs both aerobic and muscle-strengthening physical activity, according to the Physical Activity Guidelines for Americans , 2nd edition .

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6. Which Body System (DRRMUNCHIS) is impacted the most in each component? Explain

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6. Which Body System (DRRMUNCHIS) is impacted the most in each component? Explain

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What body systems are affected by physical activity?

Exercise stimulates the sympathetic nervous system and will induce an integrated response from the body; This response works to maintain an appropriate level of homeostasis for the increased demand in physical, metabolic, respiratory, and cardiovascular efforts.
https://www.ncbi.nlm.nih.gov/books/NBK482280/

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Introduction

Compared to our resting state, exercise poses a substantial increase in demand for the body. At rest, our nervous system maintains a parasympathetic tone, which affects the respiratory rate, cardiac output, and various metabolic processes. Exercise stimulates the sympathetic nervous system and will induce an integrated response from the body; This response works to maintain an appropriate level of homeostasis for the increased demand in physical, metabolic, respiratory, and cardiovascular efforts.

Issues of Concern

Cardiovascular disease remains a prevalent issue in our patient population despite advances in prevention guidelines and treatments. The top risk factors include hypercholesterolemia, hypertension, diabetes, obesity, and tobacco use; these mentioned risk factors encompass nearly 50% of the mortality fraction. Lack of exercise tends to exacerbate the deleterious effects of these risk factors while implementing exercise in daily routine has been shown to reduce mortality rates. Specifically, the lack of exercise is directly linked to obesity, while also playing a role in the development of diabetes and hypertension.[1][2][3]

Research shows that exercise, in conjunction with other lifestyle modifications, can reduce the risk of hypertension regardless of inherent genetic predispositions; also, exercise has shown to increase insulin sensitivity in the management approach to diabetes.[4][5][6]

Healthy body weight can be attained through lifestyle modifications to further reduce mortality due to cardiovascular disease.

With exercise being a non-invasive and non-pharmaceutical intervention, it has a pivotal role regarding accessibly and improving quality of life.

Cellular

Working from gross anatomy to cellular anatomy, we start at the skeletal muscle level. Within each skeletal muscle, there are hundreds of muscle fibers that are compartmentalized in an organized fashion linearly. They work in tandem to shorten muscle upon contraction.

The outermost layer of the muscle is the epimysium. Within this layer, muscle fibers are bundled into muscle fascicles. Deeper than this is the perimysial layer, which encompasses the endomysial layer, which ultimately holds the individual muscle fibers (aka myocytes).

At the muscle fiber level, there is the sarcolemma (plasma membrane of the muscle fiber). The sarcoplasm is analogous to the cytoplasm, and the sarcoplasmic reticulum is akin to a smooth endoplasmic reticulum. Finally, we have myofibrils, which are composed of contractile actin and myosin filaments.

Within all of this, the functional unit of a myofibril is the sarcomere. It is comprised of an organization of contractile myofilaments. These myofilaments are the actin filament (thin filament) and the myosin filament (thick filament). One sarcomere is defined as the filaments between two Z-disks. The center of the sarcomere is the M-line, which anchors the thick myosin filaments. The I-band is the area adjacent to the Z-lines where myosin filaments do not overlap actin filaments. Sarcomeres are arranged end-to-end along the entire length of the muscle fiber, and the synchronized contraction of each unit produces a visible muscle contraction.

Organ Systems Involved

Physical activity in the form of exercise induces a coordinated response of multiple organ systems.[7][8][9][10]

Musculoskeletal System

The musculoskeletal system is at the forefront.

Three types of muscle fibers have different characteristics.

Higher myosin ATPase activity is directly proportional to faster muscle contraction speed while higher oxidative capacity relates to fatigability.

Type-I fibers are known as slow-twitch fibers. These fibers have abundant mitochondria and myoglobin with great vascular supply.

They have low myosin ATPase activity, High oxidative, Low glycolytic capacity.

These fibers are predominant in postural muscles as they provide low force but don't fatigue as easily as the others.

Type-IIa fibers are known as fast-twitch oxidative fibers.

They have high myosin ATPase activity, high oxidative, high glycolytic capacity.

Relatively resistant to fatigue

These fibers are recruited for power activities that require sustained effort, such as weight lifting for multiple repetitions.

Type-IIa fibers are the middle-ground type of fiber, between the slow but fatigue-resistant type-I fibers and the fast but fatigue-prone type-IIb fibers.

Type IIb fibers are known as fast-twitch glycolytic fibers.

They have high myosin ATPase activity, low oxidative, high glycolytic activity.

These fibers are recruited for high intensity, short-duration exercises such as full effort sprints.

With the introduction of progressively overloading exercise training, we can expect skeletal muscle fibers to hypertrophy, meaning they increase in diameter and volume.

Muscle contraction acts upon the skeleton and initiates movement. When a progressive force is applied to the muscles over time, they will adapt to the increasing load.

Satellite cells play a role in this repair and growth process. The process of exercise, whether through long-distance running or powerlifting, places a burden of stress on muscle fibers and bones, which causes micro-tears and trauma. In response to this, satellite cells are activated and mobilize to regenerate damaged muscle tissue. This process is made possible by the donation of a daughter nuclei from the satellite cells after multiplication and fusion. Bones will increase its mineral density over time to manage this increasing load.

Circulatory System

The circulatory system plays a critical role in maintaining homeostasis during exercise.

To accommodate the increased metabolic activity in skeletal muscle, the circulatory system must properly control the transport of oxygen and carbon dioxide, as well as help to buffer the pH level of active tissues. This action is accomplished by increasing cardiac output (increased heart rate and stroke volume) and modulating microvascular circulation. Also, the action of local vaso-mediators such as nitric oxide from endothelial cells helps to ensure adequate blood flow.

Blood flow is preferentially shunted away from the gastrointestinal (GI) and renal systems and toward active muscles through selective constriction and dilation of capillary beds. This increased skeletal muscle blood flow provides oxygen while facilitating the removal of carbon dioxide. The increased metabolic activity increases carbon dioxide concentrations and shifts the pH to the left, which further facilities erythrocytes (RBC) to extract carbon dioxide (CO2) and release oxygen (O2). On a mechanical level, RBCs that have been in circulation for a long time tend to be less compliant than younger RBCs, meaning that during exercise, older RBCs can be hemolyzed intravascularly when passing through capillaries in contracted muscles. This activity leads to an average decrease in RBC age since the younger RBCs have more favorable rheological properties. Younger RBCs also have increased oxygen release compared to older RBCs. Exercise increases erythropoietin (EPO) levels, which cause an increase in RBC production. Both of these factors improve the oxygen supply during exercise. Over time, vascularization in muscles also improves, further improving gas exchange and metabolic capacity.

Respiratory System

The respiratory system works in junction with the cardiovascular system. The pulmonary circuit receives almost all of the cardiac output. In response to the increased cardiac output, perfusion increases in the apex of each lung, increasing the available surface area for gas exchange (decreased alveolar dead space).

With more alveolar surface area available for gas exchange, and increased alveolar ventilation due to increased frequency and volume of respiration, blood gas and pH balance can be maintained.

Going into more detail, CO2 is one of the metabolic products of muscular activity.

CO2 is carried away from peripheral active tissues in various forms. The majority is transported in the form of bicarbonate, but a portion also travels as dissolved CO2 in plasma and as carbaminohemoglobin on RBCs.

CO2 readily dissolves into the cytosol of erythrocytes, where it is acted upon by carbonic anhydrase to form carbonic acid. Carbonic acid then spontaneously will dissociate into a hydrogen ion and bicarbonate.

After being transported to the lungs, a high oxygen environment (Haldane effect), this reaction is catalyzed in the opposite direction to reverse itself and produce CO2, which is exhaled and removed from the body.

In exercise of higher intensity, the volume of carbon dioxide (VCO2) eliminated per unit of time is sustained by the effect of the decreased alveolar dead space and increased tidal volume, as mentioned before.

Endocrine System

Plasma levels of cortisol, epinephrine, norepinephrine, and dopamine increase with maximal exercise and return to baseline after rest. The increase in levels is consistent with the increase in the sympathetic nervous system activation of the body.

Growth hormone is released by the pituitary gland to enhance bone and tissue growth.

Insulin sensitivity increases after long-term exercise.

Testosterone levels also increase, leading to enhanced growth, libido, and mood.

Function

Exercise has demonstrated many health benefits.[11][12] Through functional exercise, we can see benefits in but not limited to:

Cognition: Studies have shown exercising subjects to have higher concentration scores than non-exercising subjects.

Improved glycemic control and insulin sensitivity

Increased bone mineral density

Through a properly executed exercise program, the body adapts and becomes more efficient at performing various exercises.

Some of these adaptations are:

Musculoskeletal system

Increased muscle capillary perfusion

Increased strength due to muscle hypertrophy

Increased endurance due to increased muscular mitochondrial content

Cardiovascular

Increased blood vessel diameter

Increased capillary density

Decreased average blood pressure at rest or submaximal activity due to the increased efficiency

Mechanism

For muscles to contract, the body must hydrolyze adenosine triphosphate (ATP) to yield energy. The ways muscles maintain ATP levels is contingent upon the conditions of the body.

Muscles can utilize glucose or glycogen in both aerobic or anaerobic manners. The glycolytic energy system tends to lead to lactate accumulation and subsequent pH decrease in muscle tissue, especially in the anaerobic setting.

Aerobic metabolism is typically utilized in exercises such as walking, while anaerobic metabolism participates in a high-intensity activity such as weightlifting.

The major source of ATP for cells is through the oxidative phosphorylation pathway; this is part of the aerobic pathway that occurs on the inner mitochondrial membrane and produces much more ATP than other metabolic pathways.

Complex I: Receives electrons from NADH.

Complex II: Receives electrons from succinate; the electrons from NADH and succinate are transferred by coenzyme Q10 to complex III

Complex III: The electrons from here are transferred by cytochrome C to complex IV

Complex IV: Electrons at this subunit are accepted by oxygen, which yields water.

Complex V: ATP is created when the protons move back down the electron gradient.

During high-intensity exercises such as HIIT (high-intensity interval training), or intense weight training, muscles cycle through ATP rather quickly, resulting in a pool of ADP as a result. Phosphocreatine can donate a phosphate group to ADP to regenerate additional ATP, which affords muscle energy. Creatine kinase catalyzes this reaction.

During rest and low-intensity exercise, muscles can utilize fatty acids as substrates for energy production. Medium-chain fatty acids undergo beta-oxidation in the mitochondrial matrix. Long-chain fatty acids need to be transported from the cytosol into the mitochondria with the help of carnitine.

When a motor unit receives an excitation signal, the axon terminal releases acetylcholine, a neurotransmitter, onto receptors of the sarcolemma. This signal opens voltage-gated channels and creates an action potential which will pass along the T-tubules to conduct a coordinated signal deep into the muscle. When that depolarization reaches the sarcoplasmic reticulum, it will cause a release of its stored calcium ions.

When these calcium ions are released, they bind to troponin C in the sarcoplasm, which initiates unblocking of the actin-binding site on myosin due to tropomyosin. Essentially, calcium binds to troponin, which causes tropomyosin to unbind from the actin-myosin binding site exposing the site, which now allows the binding of actin and myosin together, which will create a contractile force and shortening of the sarcomere unit. ATP is hydrolyzed to ADP and phosphate when the myosin head causes this contraction. To relax from the contracted state, ATP must bind to myosin, which causes a release of the actin site and the return to the high energy state of myosin. This shortening and lengthening model is explainable by the sliding filament theory in which actin and myosin filaments slide past each other to shorten the length of the sarcomere. There are a few different types of muscle contractions.

Isometric contraction: The muscle is actively contracting, but there is no change in length due to equal and opposite forces in opposite directions.

Holding a plank position, or carrying in groceries with the arm halfway flexed and held in position.

Concentric contraction: The muscle is actively contracting and decreasing its length due to greater muscle force relative to its opposing force, which approximates its attachment and origin.

Eccentric contraction = the muscle is actively contracting yet still increasing its length; the muscle contracts with less force than its opposing force.

The "negative" portion of the exercise mentioned above

The lowering portion of the bicep curl (from arm flexion->arm extension), the lowering portion of the bench press (from arm extension and pectoral flexion to arm flexion and pectoral extension), and the lowering portion of a squat from standing to a squat position

Related Testing

Exercise capacity can be a useful measure of cardiovascular and pulmonary function. Impaired exercise tolerance can reflect dysfunction in any one of the involved organ systems. Symptom onset during a controlled exercise test can suggest conditions such as angina, peripheral vascular disease, or even exercise-induced asthma. Often, a thorough history taken from the patient can also recommend these conditions, but a supervised exercise test can be much more objective.

In the inquiry, to quantify exercise tolerance, a healthcare provider may ask the number of flights of stairs a patient can tolerate, or the number of blocks they can walk without stopping. It's important to note the time frame upon which exercise tolerance changes may be happening. Acute vs. chronic capacity changes can suggest different etiologies of disease.

VO2 is the consumption of oxygen and is explainable by the Fick equation.

This equation states that VO2 = [Cardiac Output] x [Difference in arterial and venous oxygen levels].

VO2max is a measure of aerobic exercise capacity, defined as the highest rate of oxygen uptake an individual can maintain during intense activity.

VO2max (in L of oxygen per minute) can be measured by having a subject perform an exercise on a treadmill or bicycle in increasing intensity. During the exercise, oxygen uptake is calculated by measuring the volumes and concentrations of inspired and expired gas.

As patients exercise and train, their VO2max may improve, but this is typically a function of oxygen delivery, not skeletal muscle oxygen extraction. Through training, oxygen delivery improves as a result of the increased cardiac output and capillary density.

Asymptomatic patients who are motivated can reproduce their VO2max during testing. Symptomatic patients who have congestive heart failure (CHF) or chronic obstructive pulmonary disease (COPD) may not be able to exert themselves to reach VO2Max fully. In cases such as these, we can utilize the 6-minute walk test as a standardized measure.

Exertional symptoms such as effort limited by dyspnea, angina, palpitations, or claudication imply a presence of disease that must require investigation.

Pathophysiology

In patients who provide reasonable effort during the test and reach a normal VO2peak (good effort without reaching VO2max) who state dyspnea or fatigue was their limiting factor during exercise, we can assume that they have a normal exercise tolerance.

In this case, we can assume that a cardiopulmonary issue such as CHF, interstitial lung disease (ILD), or COPD was not present. When testing these patients, we would be more likely to see an abnormal VO2peak with significant dyspnea.

In pulmonary diseases such as COPD and ILD, exercise intolerance may be due to an impairment in gas exchange being the limiting factor.

Exercise-induced bronchoconstriction (exercise-induced asthma) is another pulmonary pathology to consider. It presents as difficulty breathing and wheezing during or after exercise. Objectively, it can be indicated by FEV1 decrease greater than 10% when compared to baseline.

In cardiac diseases, such as valvular abnormality, CHF, or CAD, exercise can be particularly dangerous. The increased demand on the heart can lead to myocardial strain. This issue becomes intensified in high temperature or high humidity exercise conditions. In response to the impaired evaporative cooling, vasodilation will occur to reduce body temperature, which leads to a compensatory increase in heart rate, which causes additional strain to the myocardial tissue.

Exercise intolerance can also arise due to metabolically/structurally dysfunctional muscle tissue. Myopathies are suggested when any significant cardiopulmonary issues are absent. Myopathies can present as muscle cramping or pain and are diagnosable with biopsy or genetic testing in some cases.

Exercise intolerance upon testing may be a result of poor effort or excessive perception of limiting symptoms. In both cases, objective measures such as lactate levels help differentiate true exercise limitations from alternate explanations of intolerance.

Over time, with extended periods of inactivity, skeletal muscles will atrophy, and the body will also become deconditioned. The recommendation is to have an approved physical therapy consultation and program for patients who are hospitalized for extended periods.

Lastly, it is essential to note that organ systems take time to adapt. If exercise intensity acutely increases past the body's ability to repair itself, negative consequences may result, such as muscle strains, tears, and stress fractures. Excessive training can also cause an adverse response in the immune system, while research shows that moderate-intensity exercise increases the immune response slightly.

Clinical Significance

Understanding basic exercise physiology is crucial as impaired exercise tolerance in patients can allude to signs of underlying disease when combined with modalities such as ECGs. Exercise testing can also help determine the goals of care and monitor prognosis and treatment progress.[13][14]

Through a standardized exercise test, one can determine the broad etiology of the exercise limitation and then pursue testing to narrow the differential to a specific cause.

Overall, understanding and applying exercise physiology can help to reduce time to diagnosis, improve outcomes, and ultimately improve patients' quality of life.

References

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Compared to our resting state, exercise poses a substantial increase in demand for the body. At rest, our nervous system maintains a parasympathetic tone, which affects the respiratory rate, cardiac output, and various metabolic processes.

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Emotional health is about how we think and feel. It is about our sense of wellbeing, our ability to cope with life events and how we acknowledge our own emotions as well as those of others.
https://www.samaritans.org/how-we-can-help/schools/deal/deal-resources/emotional-health/emotional-health/

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This session is a starting activity for any year group to introduce the theme of emotional health and gauge the level of understanding amongst students.

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2. How does SEESAWS impact each component: (please use the internet to help you find your information)SleepEatExerciseStress freeAvoid drugsWeight controlSave sex for marriage

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2. How does SEESAWS impact each component: (please use the internet to help you find your information)SleepEatExerciseStress freeAvoid drugsWeight controlSave sex for marriage

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A.If you're having problems sleeping, you might: be more likely to feel anxious, depressed or suicidal. be more likely to have psychotic episodes – poor sleep can trigger mania, psychosis or paranoia, or make existing symptoms worse.
https://www.mind.org.uk/information-support/types-of-mental-health-problems/sleep-problems/about-sleep-and-mental-health/#:~:text=If%20you're%20having%20problems,or%20make%20existing%20symptoms%20worse
B. When you stick to a diet of nutrient-rich foods, you're setting yourself up for fewer mood swings and an improved ability to focus. Studies have even found that clean diets consisting of mainly whole, unprocessed foods, can help with symptoms of depression and anxiety.
https://www.aetna.com/health-guide/food-affects-mental-health.html#:~:text=When%20you%20stick%20to%20a,symptoms%20of%20depression%20and%20anxiety.
C. Exercise releases chemicals like endorphins and serotonin that improve your mood. It can also get you out in the world, help to reduce any feelings of loneliness and isolation, and put you in touch with other people.
https://www.healthdirect.gov.au/exercise-and-mental-health#:~:text=Mental%20health%20benefits%20of%20exercise,in%20touch%20with%20other%20people.
D. Stress has a psychological impact that can manifest as irritability or aggression, a feeling of loss of control, insomnia, fatigue or exhaustion, sadness or tears, concentration or memory problems, or more. Continued stress can lead to other problems, such as depression, anxiety or burnout.
https://www.redcross.ca/blog/2020/10/the-impact-of-stress-on-your-mental-health
E. Stimulant drugs can make you feel depressed, anxious and paranoid. Cocaine – a type of stimulant – can make previous mental health problems recur and trigger psychosis and schizophrenia. Ecstasy users can experience memory problems. Hallucinogenic drugs such as magic mushrooms can make any mental health issues worse.
https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/drugs-and-mental-health
F. How does weight control affect emotional health?

Research suggests that excess body fat and poor eating habits increase inflammatory markers. This heightened inflammation can lead to a higher risk of developing depression and also plays a role in immune system health.
https://www.ncoa.org/article/how-excess-weight-impacts-our-mental-and-emotional-health
G. It may be that couples report greater satisfaction and sexual quality if they've waited because the extra time gives them longer to learn about each other and develop the skills necessary for good relationships,
https://www.webmd.com/sex-relationships/news/20101227/theres-benefits-in-delaying-sex-until-marriage#:~:text=It%20may%20be%20that%20couples,for%20good%20relationships%2C%20Busby%20says.

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3. How can someone be PROACTIVE in each component (at least 3 examples for each)

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3. How can someone be PROACTIVE in each component (at least 3 examples for each)

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A. Connect with people. Strong relationships are the foundation of mental wellbeing. It may be spending more time with family and friends, or finally getting around to speaking to that colleague who works on the other side of the building, but connect with people as often as you can. Sites like Meetup are great if you’ve just arrived in a new place and are looking to build networks
B. Be active. “Always make time in your week to do some exercise. It could be social like a game of tennis, or just a walk in the great outdoors, but a healthy body is a healthy mind,” says Glenn. See some easy tips to help you get active on our Slice of Life blog.
C. Keep learning. Stimulate your brain by picking up an old skill or trying out a new one. Now’s the time to learn a language or do that professional development course at work you’ve been thinking about.

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Whatever stage of life you're in, taking proactive steps to protect your mental health will always pay off. We spoke with Glenn Baird, TAL's Head of Mental Health, about actions you could take today.

Mental health is something we all need to work to protect and maintain. Having the right tools and techniques in your back pocket could leave you better prepared for the tougher times and allow you to create a positive, productive environment both at work and at home.

With an estimated 5.9% of Australians suffering depressive disorders, and 7% from anxiety according to a 2017 report from the World Health Organisation, taking a proactive approach towards mental health is an issue close to Glenn Baird's heart.

"For me, we need to apply the same philosophy to mental wellness as we do to physical wellbeing. You don't just go to the gym, get fit and then stop exercising. In the same way, we need to constantly build and work on our mental wellness using the strategies that work for us."

Taking responsibility for protecting your own mental health is often the first step to a clearer mind and a happier life. There's plenty of advice out there about how best to perform your mental housekeeping, but it's really all about finding a solution that works for you.

"There are five simple actions that people can take which have been proven to improve wellbeing," says Glenn. "I'd recommend looking at the following Five Ways to Wellbeing, originally developed by the New Economics Foundation, to see how they could fit into your life."

1. Connect with people. Strong relationships are the foundation of mental wellbeing. It may be spending more time with family and friends, or finally getting around to speaking to that colleague who works on the other side of the building, but connect with people as often as you can. Sites like Meetup are great if you've just arrived in a new place and are looking to build networks.

2. Be active. "Always make time in your week to do some exercise. It could be social like a game of tennis, or just a walk in the great outdoors, but a healthy body is a healthy mind," says Glenn. See some easy tips to help you get active on our Slice of Life blog.

3. Keep learning. Stimulate your brain by picking up an old skill or trying out a new one. Now's the time to learn a language or do that professional development course at work you've been thinking about.

4. Give. Giving back to the local community or helping out a friend or colleague is a great way to boost your self-esteem and raise a smile.

5. Take notice. This means taking the time for yourself to notice and appreciate what is around you. A great way to do this is through the mindfulness and meditation and calming breathing techniques recommended on our Slice of Life blog.

As well as incorporating these tips into your life, make sure you get involved in initiatives going on in the workplace such as R U OK Day.

"These types of events give you the time and space to check in with your colleagues, but asking how people are getting on is not something that should only happen once a year," says Glenn.

"At TAL we have partnered with workplace mental health charity SuperFriend to ensure all our People Leaders are trained in managing mental health. We also provide tailored sessions to our claims department employees. These sessions ensure our staff both protect their own mental health and are equipped to speak with people calling the department who might not be at the best point in their life and need to be treated with kindness and respect."

Taking simple, proactive steps to improve and maintain your mental health both at home and in the workplace is the first step in improving your overall wellbeing. Having adequate insurance in place could help you further put your mind at ease. Should the worst happen, TAL has a number of plans that could help to protect you and those you love. Income Protection Insurance and Total Permanent Disability Insurance could take the financial pressure off you and your family if you are unable to work, allowing you to concentrate on getting back on your feet.

If you are struggling with your mental health there is always someone who can help you. Call LifeLine on 13 11 14 for 24 hour support.

To find out more about our range of insurance products and to get a quote, visit our website.

THE INFORMATION PROVIDED ON THIS WEBSITE IS GENERAL ADVICE ONLY AND DOES NOT TAKE INTO ACCOUNT YOUR INDIVIDUAL NEEDS, OBJECTIVES OR FINANCIAL SITUATION. YOU SHOULD READ THE RELEVANT PRODUCT DISCLOSURE STATEMENT (PDS) AND FINANCIAL SERVICES GUIDE (FSG) BEFORE MAKING A DECISION TO PURCHASE OR CONTINUE TO HOLD A PRODUCT. LIFE INSURANCE ISSUED BY TAL LIFE LIMITED ABN 70 050 109 450 AFSL 237848.

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Proactive steps to protect your mental health

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Taking proactive steps to protect your mental health will always pay off. Here are a few tips to help you maintain your mental health.

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4. How can someone be REACTIVE in each component (at least 3 examples for each)

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4. How can someone be REACTIVE in each component (at least 3 examples for each)

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You feel that you have no control over what happens or what you say.

You say hurtful things to people including yourself in moments of anger.

Your moods change quickly and without warning.

https://psychologistsnyc.com/how-to-reduce-emotional-reactivity/

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If you're looking for strategies on how to reduce emotional reactivity, then this article is exactly what you are looking for!

Let's jump right in!

Table of Contents:

What is Emotional Reactivity?

How to Reduce Emotional Reactivity

Strategy 1: Start With Active Listening

Strategy 2: Don't Make Assumptions About What Other People Mean

Strategy 3: Take a Breath

Strategy 4: Identify What You're Feeling

Strategy 5: Identify Your Triggers

Strategy 6: Communicate Your Experience

Strategy 7: Take a 15 Minute Break

Strategy 8: Replenish Your Energy

Strategy 9: Speak to a Therapist

What is Emotional Reactivity?
Emotional reactivity happens when intense emotions are "triggered" by an external event. Often, the event leaves you feeling hurt, angry, or defensive. These triggers may cause you to lash out or act impulsively - doing or saying something you later regret.

You may be emotionally reactive if you find yourself doing the following:

You feel that you have no control over what happens or what you say

You say hurtful things to people including yourself in moments of anger

Your moods change quickly and without warning

You have suffered from depression or anxiety

You feel rage at the slightest perceived criticism

Your reactions are disproportionate to what's happening around you

Let's look at 9 strategies to reduce emotional reactivity!

Strategy 1: Start With Active Listening For How To Reduce Emotional Reactivity

The first strategy you can use to reduce emotional reactivity is active listening. Active listening is a skill-based tool that can help you respond rather than react impulsively. When you active listen, you should:

1. Try to listen unbiasedly and truly understand what the other person is trying to communicate to you.

2. Notice your thoughts and feelings, without judgment or suppression. Allow your initial reaction to flow through you, while keeping the focus on the other person.

3. If you find that you're experiencing emotions, just take a mental note. The same is true with your opinions. Remember to bring them up later, after you fully understand the other person's point of view.

Ask yourself the following questions to stay in a stance of active listening:

What is the other person feeling?

What is the experience they are sharing?

What are they saying they want or need from me?

Once you have listened fully first, then it's okay for you to politely voice how you feel. Don't take it personally if they do not agree with you. Instead, ask them to help find a solution that will work for both of you.

Remind yourself you have choices about what you say and do next, then decide how you want to proceed from there.

When necessary, use pauses in dialogue to slow things down and give yourself time to find the right words and feelings to express.

Remember that a person will not be able togive you good, accurate feedback and problem solve with you in any meaningful way if they feel attacked, criticized, defensive, or become highly emotional themselves.

It's better to calmly share your thoughts without judgment and see what type of supportive feedback the other person can offer back.

This strategy can be very powerful in reducing emotional reactivity because it gives both parties a sense that they are heard, validated, and understood.

When one person feels like they are being listened to and understood their emotions will naturally start to calm down. And as those emotions calm down, both you and the other person will be better able to think more clearly about how to respond in a healthy way.

Strategy 2: Don't Make Assumptions About What Other People Mean

A frequent cause of emotional reactivity is assuming you know what other people meant or intended without asking them. This is often a habit that people don't even realize they do.

When you begin to feel anger, rage, or frustration, it's very easy to assume that the other person intended to make you feel this way or has some malicious intentions. These unwarranted assumptions increase your risk of reacting to your emotions.

Assuming that others have malicious intent is often a habit of those who have grown up in abusive environments where people frequently did have bad intentions. That does not mean that's true now, or with everyone in your life.

After you have listened to what the other person has to say, instead of making assumptions, ask them a few questions to be sure you understood what they said.

For example: "It sounds like you're feeling hurt and uncared for because I forgot to pick you up at work and you had to wait for me for over an hour. Does that sound right?"

It is not uncommon to discover that they actually have wonderful intentions, were just looking out for you, or that they just see things differently than you, etc. None of these situations warrant emotional reactivity.

In fact, responding to others with strong emotions without fully understanding them makes it harder for other people to share with you in the future. Ask questions to get a full understanding of what people mean instead of making assumptions.

Strategy 3: Take a breath

Taking a deep breath is one of the most effective ways to calm yourself down. Breathing deeply from your diaphragm is particularly calming as it promotes slow, even oxygen flow through your body - which in turn helps your body produce endorphins ('happy chemicals').

Slow breathing also allows more time for signals coming into your brain to filter up into consciousness rather than triggering automatic responses in the autonomic nervous system. So slow breathing calms you down!

Breathe into your stomach ( rather than your chest) for 3 seconds, hold for 3 seconds, and then release your breath for 3 seconds. During your deep breathing, consider the best way to respond to the situation.

Strategy 4: Identify What You're Feeling

There is evidence to show that when you name the emotion you are feeling, specific parts of your brain are activated that help you cope with those feelings. This has proven to be just as effective as many other strategies for regulating your emotions.

The most challenging part of naming your emotions is developing a vocabulary of emotion words so you have the appropriate word for each emotion.

When you don't have a word to describe a particular emotion, both you and the person you are speaking with won't be able to fully understand your experience.

When you feel heard and understood you begin to feel calm and safe. Take some time to learn more emotional words and begin labeling all your emotions.

You can find comprehensive list of feeling words → HERE

Strategy 5: Identify Your Triggers

Emotional reactivity can sometimes seem like a whirlwind of emotion that can be hard to control. But there's usually just a few triggers that cause you to react more intensely than others

Start to identify those things that set you off the most and become aware of what happens inside your mind and body when you encounter them. (Does your heartbeat increase, shoulders tighten, heart rate increase?)

Take a moment after each time you react and write down what happened.

Later, go back to what you wrote down and try to find the deeper issue that really got under your skin.

You might ask yourself:

What was I feeling just before I started yelling/storming out? (powerless, ashamed, abandoned, rejected, small, overwhelmed, incapable, etc.).

Was there some event that triggered my reaction? (Being in a hurry, having a difficult day at work, etc.)

What was I thinking at the time? (I'm not good enough, they're trying to belittle me, etc.)

Do this every time you find yourself being reactive for 30 days. After a month, categorize what things set you off most frequently and begin to put together a thoughtful plan of action to execute the next time you begin feeling triggered.

For example, if you know that being in a hurry is one of the times when you're most likely to get angry, try leaving earlier than you need to. This will reduce your reaction to elevators, cars, or people who slow you down.

Other factors such as anxiety, phobias, and OCD may be contributing to your emotional regulations. To learn more this check out our page → HERE

Strategy 6: Communicate Your Experience Effectively

Many conversations quickly devolve into fights and conflict through blaming and shaming statements.

Blaming involves assigning fault to the other person. "If you hadn't overslept we wouldn't have missed our appointment!"

Shaming involves tearing down the character or identity of another person. "You're not very nice", You're a grouch", etc.

Blaming and shaming other people creates a painful experience in multiple ways.

It makes them feel hurt, attacked, defensive, and bitter if done repeatedly.

It makes the other person resist sharing their experience with you in the future which slowly hurts the relationship.

It can damage the long-term self-confidence of the other person.

Instead of blaming and shaming, use the communication model: When you... I feel... Because... I want ...

(When You ___) Make sure you fill in the blank with a specific action ( such as "when you don't greet me when you come home...") rather than making sweeping statements or character attacks ( such as "when you act like a jerk") which is difficult to correct and places others on defense.

(I Feel___): This is a great opportunity to express an emotion such as " sad, dismissed, anxious". Avoid expressing a thought or opinion in place of an emotion. A good example would be " I feel overlooked" as opposed to " I feel like you don't care about me, or I feel that you're being inconsiderate " which can come across as a judgment to their motives.

(Because____): This allows more context to the issue or feeling being addressed. For example, you might say "when you didn't greet me when you came home, i felt sad, because I was really looking forward to seeing you" or "when you spend money on non essential things, i feel afraid, because we don't have much money left in the bank."

( I want___) Phrase the outcome you would like in the positive without placing blame. For example, rather than saying "I want you to stop blowing all the leftover money or I want you to stop ignoring me" you might say "I want to budget how we spend our money or I want to spend a few minutes with you when you get home".

You might then ask the question "what do you think?" to further disarm the situation.

Notice that in these statements you were able to share how you felt while also avoiding any blaming or shaming language.

This can be difficult to implement but with practice it will become second nature and will help you reduce your emotional reactivity.

To learn about Cognitive Behavioral Therapy and how it can help you better regulate your thoughts and emotions, check out our page → HERE

Strategy 7: Take a 15 Minute Break

When you start to feel heated, let your partner know that you're feeling overwhelmed and that you need to take a few minutes to calm down and think. Be sure to give them a specific amount of time when you will come back and finish the conversion.

Taking some time to calm down will help you to avoid saying something you might regret. It also gives you and your partner a chance to think over the situation with fresh eyes.

Taking a timeout will also help reduce unnecessary conflict because it allows the high emotional arousal levels associated with anger and frustration to go down a bit before continuing.

Strategy 8: Replenish Your Energy

Naturally, people are more reactive when they are exhausted, hungry, or under stress from some other outside situations like a graduate school exam or a difficult day at the office.

To reduce your emotional reactivity it is important that you sleep 6-8 hours a night, that you are eating healthy meals, and that you are drinking enough water.

If you aren't taking care of your body, your body will be under additional stress and won't have what it needs to be under control when you find yourself in a frustrating situation.

Utilizing mindfulness and grounding techniques throughout your day can also help set you up for success once a triggering event takes place.

You can find a great resource for mindfulness → HERE

Strategy 9: Speak to a Therapist

If you still feel out of control and find yourself being emotionally reactive, it may be time to seek outside help. A therapist can give you effective strategies on what to do when you feel out of control. With some new tools, practice, and guidance, you can get control over your reactivity.

That brings us to the end of this blog on how to be less emotionally reactive. If you would like to talk with someone, go ahead and contact us today to learn more about how we can help you.

Which strategy did you find most helpful for how to reduce emotional reactivity?

Let us know in the comments!

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How To Reduce Emotional Reactivity: 9 BEST Strategies [2022] - Dr. Ori

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If you're looking for strategies on how to reduce emotional reactivity, then this article is exactly what you are looking for! Let's jump right in! Table of Contents: What is Emotional Reactivity?

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5. What are Risk Factors that you can Control in this component?

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5. What are Risk Factors that you can Control in this component?

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Stressful life situations, such as financial problems, a loved one's death or a divorce. An ongoing (chronic) medical condition, such as diabetes. Brain damage as a result of a serious injury (traumatic brain injury), such as a violent blow to the head.
https://www.mayoclinic.org/diseases-conditions/mental-illness/symptoms-causes/syc-20374968#:~:text=Risk%20factors&text=Stressful%20life%20situations%2C%20such%20as,violent%20blow%20to%20the%20head

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Overview

Mental illness, also called mental health disorders, refers to a wide range of mental health conditions - disorders that affect your mood, thinking and behavior. Examples of mental illness include depression, anxiety disorders, schizophrenia, eating disorders and addictive behaviors.

Many people have mental health concerns from time to time. But a mental health concern becomes a mental illness when ongoing signs and symptoms cause frequent stress and affect your ability to function.

A mental illness can make you miserable and can cause problems in your daily life, such as at school or work or in relationships. In most cases, symptoms can be managed with a combination of medications and talk therapy (psychotherapy).

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Symptoms

Signs and symptoms of mental illness can vary, depending on the disorder, circumstances and other factors. Mental illness symptoms can affect emotions, thoughts and behaviors.

Examples of signs and symptoms include:

Feeling sad or down

Confused thinking or reduced ability to concentrate

Excessive fears or worries, or extreme feelings of guilt

Extreme mood changes of highs and lows

Withdrawal from friends and activities

Significant tiredness, low energy or problems sleeping

Detachment from reality (delusions), paranoia or hallucinations

Inability to cope with daily problems or stress

Trouble understanding and relating to situations and to people

Problems with alcohol or drug use

Major changes in eating habits

Sex drive changes

Excessive anger, hostility or violence

Suicidal thinking

Sometimes symptoms of a mental health disorder appear as physical problems, such as stomach pain, back pain, headaches, or other unexplained aches and pains.

When to see a doctor

If you have any signs or symptoms of a mental illness, see your primary care provider or a mental health professional. Most mental illnesses don't improve on their own, and if untreated, a mental illness may get worse over time and cause serious problems.

If you have suicidal thoughts

Suicidal thoughts and behavior are common with some mental illnesses. If you think you may hurt yourself or attempt suicide, get help right away:

Call 911 or your local emergency number immediately.

Call your mental health specialist.

Call a suicide hotline number. In the U.S., call the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) or use its webchat on suicidepreventionlifeline.org/chat.

Seek help from your primary care provider.

Reach out to a close friend or loved one.

Contact a minister, spiritual leader or someone else in your faith community.

Suicidal thinking doesn't get better on its own - so get help.

Helping a loved one

If your loved one shows signs of mental illness, have an open and honest discussion with him or her about your concerns. You may not be able to force someone to get professional care, but you can offer encouragement and support. You can also help your loved one find a qualified mental health professional and make an appointment. You may even be able to go along to the appointment.

If your loved one has done self-harm or is considering doing so, take the person to the hospital or call for emergency help.

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Causes

Mental illnesses, in general, are thought to be caused by a variety of genetic and environmental factors:

Inherited traits. Mental illness is more common in people whose blood relatives also have a mental illness. Certain genes may increase your risk of developing a mental illness, and your life situation may trigger it.

Environmental exposures before birth. Exposure to environmental stressors, inflammatory conditions, toxins, alcohol or drugs while in the womb can sometimes be linked to mental illness.

Brain chemistry. Neurotransmitters are naturally occurring brain chemicals that carry signals to other parts of your brain and body. When the neural networks involving these chemicals are impaired, the function of nerve receptors and nerve systems change, leading to depression and other emotional disorders.

Risk factors

Certain factors may increase your risk of developing a mental illness, including:

A history of mental illness in a blood relative, such as a parent or sibling

Stressful life situations, such as financial problems, a loved one's death or a divorce

An ongoing (chronic) medical condition, such as diabetes

Brain damage as a result of a serious injury (traumatic brain injury), such as a violent blow to the head

Traumatic experiences, such as military combat or assault

Use of alcohol or recreational drugs

A childhood history of abuse or neglect

Few friends or few healthy relationships

A previous mental illness

Mental illness is common. About 1 in 5 adults has a mental illness in any given year. Mental illness can begin at any age, from childhood through later adult years, but most cases begin earlier in life.

The effects of mental illness can be temporary or long lasting. You also can have more than one mental health disorder at the same time. For example, you may have depression and a substance use disorder.

Complications

Mental illness is a leading cause of disability. Untreated mental illness can cause severe emotional, behavioral and physical health problems. Complications sometimes linked to mental illness include:

Unhappiness and decreased enjoyment of life

Family conflicts

Relationship difficulties

Social isolation

Problems with tobacco, alcohol and other drugs

Missed work or school, or other problems related to work or school

Legal and financial problems

Poverty and homelessness

Self-harm and harm to others, including suicide or homicide

Weakened immune system, so your body has a hard time resisting infections

Heart disease and other medical conditions

Prevention

There's no sure way to prevent mental illness. However, if you have a mental illness, taking steps to control stress, to increase your resilience and to boost low self-esteem may help keep your symptoms under control. Follow these steps:

Pay attention to warning signs. Work with your doctor or therapist to learn what might trigger your symptoms. Make a plan so that you know what to do if symptoms return. Contact your doctor or therapist if you notice any changes in symptoms or how you feel. Consider involving family members or friends to watch for warning signs.

Get routine medical care. Don't neglect checkups or skip visits to your primary care provider, especially if you aren't feeling well. You may have a new health problem that needs to be treated, or you may be experiencing side effects of medication.

Get help when you need it. Mental health conditions can be harder to treat if you wait until symptoms get bad. Long-term maintenance treatment also may help prevent a relapse of symptoms.

Take good care of yourself. Sufficient sleep, healthy eating and regular physical activity are important. Try to maintain a regular schedule. Talk to your primary care provider if you have trouble sleeping or if you have questions about diet and physical activity.

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Mental illness, also called mental health disorders, refers to a wide range of mental health conditions - disorders that affect your mood, thinking and behavior. Examples of mental illness include depression, anxiety disorders, schizophrenia, eating disorders and addictive behaviors. Many people have mental health concerns from time to time.

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6. Which Body System (DRRMUNCHIS) is impacted the most in each component? Explain

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6. Which Body System (DRRMUNCHIS) is impacted the most in each component? Explain

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Poor emotional health can weaken your body's immune system. This makes you more likely to get colds and other infections during emotionally difficult times. Also, when you are feeling stressed, anxious, or upset, you may not take care of your health as well as you should
https://familydoctor.org/mindbody-connection-how-your-emotions-affect-your-health/#:~:text=Poor%20emotional%20health%20can%20weaken,as%20well%20as%20you%20should.

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Mind/Body Connection: How Emotions Affect Health

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People who have good emotional health are aware of their thoughts, feelings, and behaviors. They cope well with stress and normal life problems.

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How do you define mental health?

What is mental health? Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make healthy choices.
https://www.cdc.gov/mentalhealth/learn/index.htm

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2. How does SEESAWS impact each component: (please use the internet to help you find your information)SleepEatExerciseStress freeAvoid drugsWeight controlSave sex for marriage

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2. How does SEESAWS impact each component: (please use the internet to help you find your information)SleepEatExerciseStress freeAvoid drugsWeight controlSave sex for marriage

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A. If you're having problems sleeping, you might: be more likely to feel anxious, depressed or suicidal. be more likely to have psychotic episodes – poor sleep can trigger mania, psychosis or paranoia, or make existing symptoms worse.
https://www.mind.org.uk/information-support/types-of-mental-health-problems/sleep-problems/about-sleep-and-mental-health/#:~:text=If%20you're%20having%20problems,or%20make%20existing%20symptoms%20worse
B. A healthy, well-balanced diet can help us think clearly and feel more alert. It can also improve concentration and attention span. Conversely, an inadequate diet can lead to fatigue, impaired decision-making, and can slow down reaction time.
https://www.sutterhealth.org/health/nutrition/eating-well-for-mental-health#:~:text=A%20healthy%2C%20well%2Dbalanced%20diet,can%20slow%20down%20reaction%20time.
C. If you exercise regularly, it can reduce your stress and symptoms of mental health conditions like depression and anxiety, and help with recovery from mental health issues. It can also improve your sleep, which is important in many different ways.
https://www.healthdirect.gov.au/exercise-and-mental-health#:~:text=Mental%20health%20benefits%20of%20exercise&text=If%20you%20exercise%20regularly%2C%20it,important%20in%20many%20different%20ways.
D. When stress becomes overwhelming and prolonged, the risks for mental health problems and medical problems increase. Long-term stress increases the risk of mental health problems such as anxiety and depression, substance use problems, sleep problems, pain and bodily complaints such as muscle tension.
https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/stress#:~:text=When%20stress%20becomes%20overwhelming%20and,complaints%20such%20as%20muscle%20tension.
E.  Substance use and addiction can contribute to the development of mental illness. Substance use can lead to changes in some of the same brain areas that are disrupted in other mental disorders, such as schizophrenia, anxiety, mood, or impulse-control disorders.
https://nida.nih.gov/publications/research-reports/common-comorbidities-substance-use-disorders/why-there-comorbidity-between-substance-use-disorders-mental-illnesses
F. How does weight control affect your mental health?

Research suggests that excess body fat and poor eating habits increase inflammatory markers. This heightened inflammation can lead to a higher risk of developing depression and also plays a role in immune system health.
https://www.ncoa.org/article/how-excess-weight-impacts-our-mental-and-emotional-health
G. Sex reduces symptoms of anxiety and depression.

These include dopamine, endorphins, and oxytocin which can boost mood, increase compassion, and help you bond with your partner.
https://www.talkspace.com/blog/6-ways-sex-is-good-for-your-health/#:~:text=Sex%20reduces%20symptoms%20of%20anxiety%20and%20depression.&text=These%20include%20dopamine%2C%20endorphins%2C%20and,you%20bond%20with%20your%20partner.

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3. How can someone be PROACTIVE in each component (at least 3 examples for each)

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3. How can someone be PROACTIVE in each component (at least 3 examples for each)

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1. Connect with people. Strong relationships are the foundation of mental wellbeing. It may be spending more time with family and friends, or finally getting around to speaking to that colleague who works on the other side of the building, but connect with people as often as you can. Sites like Meetup are great if you’ve just arrived in a new place and are looking to build networks.

2. Be active. “Always make time in your week to do some exercise. It could be social like a game of tennis, or just a walk in the great outdoors, but a healthy body is a healthy mind,” says Glenn. See some easy tips to help you get active on our Slice of Life blog.

3. Keep learning. Stimulate your brain by picking up an old skill or trying out a new one. Now’s the time to learn a language or do that professional development course at work you’ve been thinking about.

https://www.tal.com.au/slice-of-life-blog/proactive-steps-to-protect-your-mental-health

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Whatever stage of life you're in, taking proactive steps to protect your mental health will always pay off. We spoke with Glenn Baird, TAL's Head of Mental Health, about actions you could take today.

Mental health is something we all need to work to protect and maintain. Having the right tools and techniques in your back pocket could leave you better prepared for the tougher times and allow you to create a positive, productive environment both at work and at home.

With an estimated 5.9% of Australians suffering depressive disorders, and 7% from anxiety according to a 2017 report from the World Health Organisation, taking a proactive approach towards mental health is an issue close to Glenn Baird's heart.

"For me, we need to apply the same philosophy to mental wellness as we do to physical wellbeing. You don't just go to the gym, get fit and then stop exercising. In the same way, we need to constantly build and work on our mental wellness using the strategies that work for us."

Taking responsibility for protecting your own mental health is often the first step to a clearer mind and a happier life. There's plenty of advice out there about how best to perform your mental housekeeping, but it's really all about finding a solution that works for you.

"There are five simple actions that people can take which have been proven to improve wellbeing," says Glenn. "I'd recommend looking at the following Five Ways to Wellbeing, originally developed by the New Economics Foundation, to see how they could fit into your life."

1. Connect with people. Strong relationships are the foundation of mental wellbeing. It may be spending more time with family and friends, or finally getting around to speaking to that colleague who works on the other side of the building, but connect with people as often as you can. Sites like Meetup are great if you've just arrived in a new place and are looking to build networks.

2. Be active. "Always make time in your week to do some exercise. It could be social like a game of tennis, or just a walk in the great outdoors, but a healthy body is a healthy mind," says Glenn. See some easy tips to help you get active on our Slice of Life blog.

3. Keep learning. Stimulate your brain by picking up an old skill or trying out a new one. Now's the time to learn a language or do that professional development course at work you've been thinking about.

4. Give. Giving back to the local community or helping out a friend or colleague is a great way to boost your self-esteem and raise a smile.

5. Take notice. This means taking the time for yourself to notice and appreciate what is around you. A great way to do this is through the mindfulness and meditation and calming breathing techniques recommended on our Slice of Life blog.

As well as incorporating these tips into your life, make sure you get involved in initiatives going on in the workplace such as R U OK Day.

"These types of events give you the time and space to check in with your colleagues, but asking how people are getting on is not something that should only happen once a year," says Glenn.

"At TAL we have partnered with workplace mental health charity SuperFriend to ensure all our People Leaders are trained in managing mental health. We also provide tailored sessions to our claims department employees. These sessions ensure our staff both protect their own mental health and are equipped to speak with people calling the department who might not be at the best point in their life and need to be treated with kindness and respect."

Taking simple, proactive steps to improve and maintain your mental health both at home and in the workplace is the first step in improving your overall wellbeing. Having adequate insurance in place could help you further put your mind at ease. Should the worst happen, TAL has a number of plans that could help to protect you and those you love. Income Protection Insurance and Total Permanent Disability Insurance could take the financial pressure off you and your family if you are unable to work, allowing you to concentrate on getting back on your feet.

If you are struggling with your mental health there is always someone who can help you. Call LifeLine on 13 11 14 for 24 hour support.

To find out more about our range of insurance products and to get a quote, visit our website.

THE INFORMATION PROVIDED ON THIS WEBSITE IS GENERAL ADVICE ONLY AND DOES NOT TAKE INTO ACCOUNT YOUR INDIVIDUAL NEEDS, OBJECTIVES OR FINANCIAL SITUATION. YOU SHOULD READ THE RELEVANT PRODUCT DISCLOSURE STATEMENT (PDS) AND FINANCIAL SERVICES GUIDE (FSG) BEFORE MAKING A DECISION TO PURCHASE OR CONTINUE TO HOLD A PRODUCT. LIFE INSURANCE ISSUED BY TAL LIFE LIMITED ABN 70 050 109 450 AFSL 237848.

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Proactive steps to protect your mental health

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Taking proactive steps to protect your mental health will always pay off. Here are a few tips to help you maintain your mental health.

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4. How can someone be REACTIVE in each component (at least 3 examples for each)

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4. How can someone be REACTIVE in each component (at least 3 examples for each)

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How can someone be reactive in mental health?

Emotional reactivity happens when intense emotions are “triggered” by an external event. Often, the event leaves you feeling hurt, angry, or defensive. These triggers may cause you to lash out or act impulsively– doing or saying something you later regret.
https://psychologistsnyc.com/how-to-reduce-emotional-reactivity/

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If you're looking for strategies on how to reduce emotional reactivity, then this article is exactly what you are looking for!

Let's jump right in!

Table of Contents:

What is Emotional Reactivity?

How to Reduce Emotional Reactivity

Strategy 1: Start With Active Listening

Strategy 2: Don't Make Assumptions About What Other People Mean

Strategy 3: Take a Breath

Strategy 4: Identify What You're Feeling

Strategy 5: Identify Your Triggers

Strategy 6: Communicate Your Experience

Strategy 7: Take a 15 Minute Break

Strategy 8: Replenish Your Energy

Strategy 9: Speak to a Therapist

What is Emotional Reactivity?
Emotional reactivity happens when intense emotions are "triggered" by an external event. Often, the event leaves you feeling hurt, angry, or defensive. These triggers may cause you to lash out or act impulsively - doing or saying something you later regret.

You may be emotionally reactive if you find yourself doing the following:

You feel that you have no control over what happens or what you say

You say hurtful things to people including yourself in moments of anger

Your moods change quickly and without warning

You have suffered from depression or anxiety

You feel rage at the slightest perceived criticism

Your reactions are disproportionate to what's happening around you

Let's look at 9 strategies to reduce emotional reactivity!

Strategy 1: Start With Active Listening For How To Reduce Emotional Reactivity

The first strategy you can use to reduce emotional reactivity is active listening. Active listening is a skill-based tool that can help you respond rather than react impulsively. When you active listen, you should:

1. Try to listen unbiasedly and truly understand what the other person is trying to communicate to you.

2. Notice your thoughts and feelings, without judgment or suppression. Allow your initial reaction to flow through you, while keeping the focus on the other person.

3. If you find that you're experiencing emotions, just take a mental note. The same is true with your opinions. Remember to bring them up later, after you fully understand the other person's point of view.

Ask yourself the following questions to stay in a stance of active listening:

What is the other person feeling?

What is the experience they are sharing?

What are they saying they want or need from me?

Once you have listened fully first, then it's okay for you to politely voice how you feel. Don't take it personally if they do not agree with you. Instead, ask them to help find a solution that will work for both of you.

Remind yourself you have choices about what you say and do next, then decide how you want to proceed from there.

When necessary, use pauses in dialogue to slow things down and give yourself time to find the right words and feelings to express.

Remember that a person will not be able togive you good, accurate feedback and problem solve with you in any meaningful way if they feel attacked, criticized, defensive, or become highly emotional themselves.

It's better to calmly share your thoughts without judgment and see what type of supportive feedback the other person can offer back.

This strategy can be very powerful in reducing emotional reactivity because it gives both parties a sense that they are heard, validated, and understood.

When one person feels like they are being listened to and understood their emotions will naturally start to calm down. And as those emotions calm down, both you and the other person will be better able to think more clearly about how to respond in a healthy way.

Strategy 2: Don't Make Assumptions About What Other People Mean

A frequent cause of emotional reactivity is assuming you know what other people meant or intended without asking them. This is often a habit that people don't even realize they do.

When you begin to feel anger, rage, or frustration, it's very easy to assume that the other person intended to make you feel this way or has some malicious intentions. These unwarranted assumptions increase your risk of reacting to your emotions.

Assuming that others have malicious intent is often a habit of those who have grown up in abusive environments where people frequently did have bad intentions. That does not mean that's true now, or with everyone in your life.

After you have listened to what the other person has to say, instead of making assumptions, ask them a few questions to be sure you understood what they said.

For example: "It sounds like you're feeling hurt and uncared for because I forgot to pick you up at work and you had to wait for me for over an hour. Does that sound right?"

It is not uncommon to discover that they actually have wonderful intentions, were just looking out for you, or that they just see things differently than you, etc. None of these situations warrant emotional reactivity.

In fact, responding to others with strong emotions without fully understanding them makes it harder for other people to share with you in the future. Ask questions to get a full understanding of what people mean instead of making assumptions.

Strategy 3: Take a breath

Taking a deep breath is one of the most effective ways to calm yourself down. Breathing deeply from your diaphragm is particularly calming as it promotes slow, even oxygen flow through your body - which in turn helps your body produce endorphins ('happy chemicals').

Slow breathing also allows more time for signals coming into your brain to filter up into consciousness rather than triggering automatic responses in the autonomic nervous system. So slow breathing calms you down!

Breathe into your stomach ( rather than your chest) for 3 seconds, hold for 3 seconds, and then release your breath for 3 seconds. During your deep breathing, consider the best way to respond to the situation.

Strategy 4: Identify What You're Feeling

There is evidence to show that when you name the emotion you are feeling, specific parts of your brain are activated that help you cope with those feelings. This has proven to be just as effective as many other strategies for regulating your emotions.

The most challenging part of naming your emotions is developing a vocabulary of emotion words so you have the appropriate word for each emotion.

When you don't have a word to describe a particular emotion, both you and the person you are speaking with won't be able to fully understand your experience.

When you feel heard and understood you begin to feel calm and safe. Take some time to learn more emotional words and begin labeling all your emotions.

You can find comprehensive list of feeling words → HERE

Strategy 5: Identify Your Triggers

Emotional reactivity can sometimes seem like a whirlwind of emotion that can be hard to control. But there's usually just a few triggers that cause you to react more intensely than others

Start to identify those things that set you off the most and become aware of what happens inside your mind and body when you encounter them. (Does your heartbeat increase, shoulders tighten, heart rate increase?)

Take a moment after each time you react and write down what happened.

Later, go back to what you wrote down and try to find the deeper issue that really got under your skin.

You might ask yourself:

What was I feeling just before I started yelling/storming out? (powerless, ashamed, abandoned, rejected, small, overwhelmed, incapable, etc.).

Was there some event that triggered my reaction? (Being in a hurry, having a difficult day at work, etc.)

What was I thinking at the time? (I'm not good enough, they're trying to belittle me, etc.)

Do this every time you find yourself being reactive for 30 days. After a month, categorize what things set you off most frequently and begin to put together a thoughtful plan of action to execute the next time you begin feeling triggered.

For example, if you know that being in a hurry is one of the times when you're most likely to get angry, try leaving earlier than you need to. This will reduce your reaction to elevators, cars, or people who slow you down.

Other factors such as anxiety, phobias, and OCD may be contributing to your emotional regulations. To learn more this check out our page → HERE

Strategy 6: Communicate Your Experience Effectively

Many conversations quickly devolve into fights and conflict through blaming and shaming statements.

Blaming involves assigning fault to the other person. "If you hadn't overslept we wouldn't have missed our appointment!"

Shaming involves tearing down the character or identity of another person. "You're not very nice", You're a grouch", etc.

Blaming and shaming other people creates a painful experience in multiple ways.

It makes them feel hurt, attacked, defensive, and bitter if done repeatedly.

It makes the other person resist sharing their experience with you in the future which slowly hurts the relationship.

It can damage the long-term self-confidence of the other person.

Instead of blaming and shaming, use the communication model: When you... I feel... Because... I want ...

(When You ___) Make sure you fill in the blank with a specific action ( such as "when you don't greet me when you come home...") rather than making sweeping statements or character attacks ( such as "when you act like a jerk") which is difficult to correct and places others on defense.

(I Feel___): This is a great opportunity to express an emotion such as " sad, dismissed, anxious". Avoid expressing a thought or opinion in place of an emotion. A good example would be " I feel overlooked" as opposed to " I feel like you don't care about me, or I feel that you're being inconsiderate " which can come across as a judgment to their motives.

(Because____): This allows more context to the issue or feeling being addressed. For example, you might say "when you didn't greet me when you came home, i felt sad, because I was really looking forward to seeing you" or "when you spend money on non essential things, i feel afraid, because we don't have much money left in the bank."

( I want___) Phrase the outcome you would like in the positive without placing blame. For example, rather than saying "I want you to stop blowing all the leftover money or I want you to stop ignoring me" you might say "I want to budget how we spend our money or I want to spend a few minutes with you when you get home".

You might then ask the question "what do you think?" to further disarm the situation.

Notice that in these statements you were able to share how you felt while also avoiding any blaming or shaming language.

This can be difficult to implement but with practice it will become second nature and will help you reduce your emotional reactivity.

To learn about Cognitive Behavioral Therapy and how it can help you better regulate your thoughts and emotions, check out our page → HERE

Strategy 7: Take a 15 Minute Break

When you start to feel heated, let your partner know that you're feeling overwhelmed and that you need to take a few minutes to calm down and think. Be sure to give them a specific amount of time when you will come back and finish the conversion.

Taking some time to calm down will help you to avoid saying something you might regret. It also gives you and your partner a chance to think over the situation with fresh eyes.

Taking a timeout will also help reduce unnecessary conflict because it allows the high emotional arousal levels associated with anger and frustration to go down a bit before continuing.

Strategy 8: Replenish Your Energy

Naturally, people are more reactive when they are exhausted, hungry, or under stress from some other outside situations like a graduate school exam or a difficult day at the office.

To reduce your emotional reactivity it is important that you sleep 6-8 hours a night, that you are eating healthy meals, and that you are drinking enough water.

If you aren't taking care of your body, your body will be under additional stress and won't have what it needs to be under control when you find yourself in a frustrating situation.

Utilizing mindfulness and grounding techniques throughout your day can also help set you up for success once a triggering event takes place.

You can find a great resource for mindfulness → HERE

Strategy 9: Speak to a Therapist

If you still feel out of control and find yourself being emotionally reactive, it may be time to seek outside help. A therapist can give you effective strategies on what to do when you feel out of control. With some new tools, practice, and guidance, you can get control over your reactivity.

That brings us to the end of this blog on how to be less emotionally reactive. If you would like to talk with someone, go ahead and contact us today to learn more about how we can help you.

Which strategy did you find most helpful for how to reduce emotional reactivity?

Let us know in the comments!

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How To Reduce Emotional Reactivity: 9 BEST Strategies [2022] - Dr. Ori

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If you're looking for strategies on how to reduce emotional reactivity, then this article is exactly what you are looking for! Let's jump right in! Table of Contents: What is Emotional Reactivity?

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5. What are Risk Factors that you can Control in this component?

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5. What are Risk Factors that you can Control in this component?

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Early life adversity including neglect and physical, emotional, and sexual abuse is the single biggest risk factor for psychiatric disorders, new research suggests
https://www.medscape.com/viewarticle/924365

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6. Which Body System (DRRMUNCHIS) is impacted the most in each component? Explain

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Unlike other general physical illnesses, mental illnesses are related to problems that start in the brain. The brain is an organ. Just like any other organs in our body, it can experience changes (healing or injury) based on life experiences like stress, trauma, lack of sleep, and nutrition.
https://screening.mhanational.org/content/mental-illness-physical-or-mental/#:~:text=Unlike%20other%20general%20physical%20illnesses,lack%20of%20sleep%2C%20and%20nutrition.

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The brain is part of your body just like your legs or your heart.

Mental illnesses are brain-based conditions that affect thinking, emotions, and behaviors. Since we all have brains - having a mental health problem at some point during your life is common.

Unlike other general physical illnesses, mental illnesses are related to problems that start in the brain. The brain is an organ. Just like any other organs in our body, it can experience changes (healing or injury) based on life experiences like stress, trauma, lack of sleep, and nutrition. Generally, when someone has a mental illness, something has changed in such a way that their brain and the way that it works has also changed.

Mental illnesses can affect the rest of your body. Because of changes in physical activity sleep or other factors still being researched, people with mental illness are more likely to be at risk for other physical illnesses, like diabetes or pain. Ultimately it is important to remember that it's not one or the other, physical or mental, but that your whole body is interconnected. Therefore, taking a whole-body approach to getting healthier is so important. People who pay attention to their sleep, what they eat, or increasing exercise along with tackling negative moods and thoughts can reach greater improvements in their quality of life and their symptoms.

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Is mental illness physical or mental? - MHA Screening

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The brain is part of your body just like your legs or your heart. Mental illnesses are brain-based conditions that affect thinking, emotions, and behaviors. Since we all have brains - having a mental health problem at some point during your life is common. Unlike other general physical illnesses, mental illnesses are related to problems ...

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Social health is more than just the prevention of mental illness and social problems. Being socially healthy means increased degree of happiness including sense of belonging and concern for others. As we grow, social ties start building their place in our lives
https://www.nhp.gov.in/social-health_pg

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Social Health | National Health Portal Of India

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Introduction Social health is more than just the prevention of mental illness and social problems. Being socially healthy means increased degree of happiness including sense of belonging and concern for others. As we grow, social ties start building their place in our lives. We become a part of different communities around us like, school, college, office etc.

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2. How does SEESAWS impact each component: (please use the internet to help you find your information)SleepEatExerciseStress freeAvoid drugsWeight controlSave sex for marriage

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2. How does SEESAWS impact each component: (please use the internet to help you find your information)SleepEatExerciseStress freeAvoid drugsWeight controlSave sex for marriage

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A. Poor sleep triggers viral loneliness and social rejection. UC Berkeley researchers have found that sleep-deprived people feel lonelier and less inclined to engage with others, avoiding close contact in much the same way as people with social anxiety.
https://www.universityofcalifornia.edu/news/how-poor-sleep-can-ruin-your-social-life#:~:text=Poor%20sleep%20triggers%20viral%20loneliness,as%20people%20with%20social%20anxiety.
B. A healthy, well-balanced diet can help us think clearly and feel more alert. It can also improve concentration and attention span. Conversely, an inadequate diet can lead to fatigue, impaired decision-making, and can slow down reaction time.
https://www.sutterhealth.org/health/nutrition/eating-well-for-mental-health#:~:text=A%20healthy%2C%20well%2Dbalanced%20diet,can%20slow%20down%20reaction%20time.
C. One of the biggest social benefits of exercise is just that – an improved social life. Especially if you participate in team sports or exercise with a group, you'll develop greater empathy and social skills. You'll also make new friends and gain new social outlets.
https://armycadets.com/features/the-physiological-and-social-benefits-of-physical-activity-for-adults/#:~:text=One%20of%20the%20biggest%20social,and%20gain%20new%20social%20outlets.
D. How does stress impact social health?

Stress often affects our social lives. When undergoing high-level or persistent stress, individuals frequently retract from social interactions and become irritable and hostile.
https://pubmed.ncbi.nlm.nih.gov/25891510/
E. Addiction also alters your personality, causing you to be more irritable and anxious than normal. While you're using, you may feel sociable, but your brain is there in the background, demanding to know when you can escape to have more.
https://www.northshorefp.com/blog/the-impact-of-addiction-on-your-social-life
F. Kids who ate healthier diets showed more friendliness and social play than kids who didn't. If you're prone to social anxiety, limit caffeine, which can really fuel anxiety symptoms, and alcohol, which can also interfere.
https://healthyeating.sfgate.com/eating-healthy-affect-physical-mental-social-health-6972.html
G. What happens if you save marriage sex?

"Research suggests that those who wait to have sex until marriage report significantly higher relationship satisfaction, better communication patterns, less consideration of divorce, and even better quality sex,"
https://www.weddingwire.com/wedding-ideas/waiting-until-marriage

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Poor sleep triggers viral loneliness and social rejection. UC Berkeley researchers have found that sleep-deprived people feel lonelier and less inclined to engage with others, avoiding close contact in much the same way as people with social anxiety.

Sleep-deprived people kept people in the video clips from getting too close.
Credit: Matthew Walker

Worse still, that alienating vibe makes sleep-deprived individuals more socially unattractive to others. Moreover, even well-rested people feel lonely after just a brief encounter with a sleep-deprived person, triggering a viral contagion of social isolation.

The findings, published today in the journal Nature Communications, are the first to show a two-way relationship between sleep loss and becoming socially isolated, shedding new light on a global loneliness epidemic.

"We humans are a social species. Yet sleep deprivation can turn us into social lepers," said study senior author Matthew Walker, a UC Berkeley professor of psychology and neuroscience.

Notably, researchers found that brain scans of sleep-deprived people as they viewed video clips of strangers walking toward them showed powerful social repulsion activity in neural networks that are typically activated when humans feel their personal space is being invaded. Sleep loss also blunted activity in brain regions that normally encourage social engagement.

"The less sleep you get, the less you want to socially interact. In turn, other people perceive you as more socially repulsive, further increasing the grave social-isolation impact of sleep loss," Walker added. "That vicious cycle may be a significant contributing factor to the public health crisis that is loneliness."

National surveys suggest that nearly half of Americans report feeling lonely or left out. Furthermore, loneliness has been found to increase one's risk of mortality by more than 45 percent - double the mortality risk associated with obesity.

"It's perhaps no coincidence that the past few decades have seen a marked increase in loneliness and an equally dramatic decrease in sleep duration," said study lead author Eti Ben Simon, a postdoctoral fellow in Walker's Center for Human Sleep Science at UC Berkeley. "Without sufficient sleep we become a social turn-off, and loneliness soon kicks in."

From an evolutionary standpoint, the study challenges the assumption that humans are programmed to nurture socially vulnerable members of their tribe for the survival of the species. Walker, author of the bestseller, Why We Sleep, has a theory for why that protective instinct may be lacking in the case of sleep deprivation.

"There's no biological or social safety net for sleep deprivation as there is for, say, starvation. That's why our physical and mental health implodes so quickly even after the loss of just one or two hours of sleep," Walker said.

How they conduced the study

To gauge the social effects of poor sleep, Walker and Ben Simon conducted a series of intricate experiments using such tools as fMRI brain imaging, standardized loneliness measures, videotaped simulations and surveys via Amazon's Mechanical Turk online marketplace.

Study lead author Eti Ben Simon.
Credit: Eti Ben Simon

First, researchers tested the social and neural responses of 18 healthy young adults following a normal night's sleep and a sleepless night. The participants viewed video clips of individuals with neutral expressions walking toward them. When the person on the video got too close, they pushed a button to stop the video, which recorded how close they allowed the person to get.

As predicted, sleep-deprived participants kept the approaching person at a significantly greater distance away - between 18 and 60 percent further back - than when they had been well-rested.

Participants also had their brains scanned as they watched the videos of individuals approaching them. In sleep-deprived brains, researchers found heightened activity in a neural circuit known as the "near space network," which is activated when the brain perceives potential incoming human threats.

Credit: UC Berkeley

In contrast, another circuit of the brain that encourages social interaction, called the "theory of mind" network, was shut down by sleep deprivation, worsening the problem.

For the online section of the study, more than 1,000 observers recruited via Amazon's Mechanical Turk marketplace viewed videotapes of study participants discussing commonplace opinions and activities.

The observers were unaware that the subjects had been deprived of sleep and rated each of them based on how lonely they appeared, and whether they would want to interact socially with them. Time and again, they rated study participants in the sleep-deprived state as lonelier and less socially desirable.

To test whether sleep-loss-induced alienation is contagious, researchers asked observers to rate their own levels of loneliness after watching videos of study participants. They were surprised to find that otherwise healthy observers felt alienated after viewing just a 60-second clip of a lonely person.

Credit: UC Berkeley

Finally, researchers looked at whether just one night of good or bad sleep could influence one's sense of loneliness the next day. Each person's state of loneliness was tracked via a standardized survey that asked such questions as, "How often do you feel isolated from others" and "Do you feel you don't have anyone to talk to?"

Notably, researchers found that the amount of sleep a person got from one night to the next accurately predicted how lonely and unsociable they would feel from one day to the next.

"This all bodes well if you sleep the necessary seven to nine hours a night, but not so well if you continue to short-change your sleep," Walker said.

"On a positive note, just one night of good sleep makes you feel more outgoing and socially confident, and furthermore, will attract others to you." Walker said.

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How poor sleep can ruin your social life

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Poor sleep triggers viral loneliness and social rejection. UC Berkeley researchers have found that sleep-deprived people feel lonelier and less inclined to engage with others, avoiding close contact in much the same way as people with social anxiety. Worse still, that alienating vibe makes sleep-deprived individuals more socially unattractive to others.

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3. How can someone be PROACTIVE in each component (at least 3 examples for each)

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3. How can someone be PROACTIVE in each component (at least 3 examples for each)

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1. Surround yourself with good people

A strong support system has a positive influence on your overall well-being. Try to keep a tight-knit circle with your loved ones and make an effort to seek them out during challenging moments. It’s a give-and-take, so be there when they need you, too.

2. Practice self-care

You practice self-care every day by doing activities such as brushing your teeth or eating fruit. But bringing intention and mindfulness to self-care is different, such as rewarding yourself after a job well done and taking time to recharge. Taking time for yourself can end up improving your relationships with others, so try not to underestimate the value of a  little “you-time.”

3. Engage in hobbies and extracurriculars

Engaging in hobbies and extracurriculars helps you find a better work/life balance and reduces stress. Join a recreational sports team, paint, garden, take an exercise class or go on a hike – whatever hobby you pick up, make sure it brings you joy. It is a bonus if you include someone else, as common interests can deepen relationships.

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4. How can someone be REACTIVE in each component (at least 3 examples for each)

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4. How can someone be REACTIVE in each component (at least 3 examples for each)

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Reactive people let their circumstances and conditions control them. Reactive people think that stimulus and response are inextricably connected. They don't see the gap between the two, and believe that one determines the other. So if the weather is foul, a reactive person will be in a foul mood, too.
https://www.artofmanliness.com/character/habits/7-habits-proactive-not-reactive/

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The 7 Habits: Be Proactive, Not Reactive

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With our archives now 3,500+ articles deep, we’ve decided to republish a classic piece each Sunday to help our newer readers discover some of the best, evergreen gems from the past. This article was originally published in March 2018. Like most American boys, I played baseball in the summers. And as…

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5. What are Risk Factors that you can Control in this component?

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5. What are Risk Factors that you can Control in this component?

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This risk can be defined as the exposure to adverse consequences stemming from population-based activities and negative public perception. In other words, social risk is a manifestation of what goes on around us and is driven by influences inside every one of us—beliefs, emotions, mental health, fears and anxieties.
https://health.gov/healthypeople/priority-areas/social-determinants-health

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Social Determinants of Health - Healthy People 2030 | health.gov

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When it comes to health, it matters where people live, learn, work, play, and age. That’s why Healthy People 2030 has an increased focus on how social, economic, and environmental factors can impact people’s health. Learn more about the social determinant

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6. Which Body System (DRRMUNCHIS) is impacted the most in each component? Explain

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6. Which Body System (DRRMUNCHIS) is impacted the most in each component? Explain

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Good social health supports better mental and physical health. Research also shows that the ongoing loneliness and chronic stress of poor social health is linked to many physical health problems. Research shows that strong social connections are linked to longer life, reduced stress, and improved heart health.
https://www.betterup.com/blog/what-is-social-health

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When people think of health, they often think of physical health or symptoms: a bad cough, back pain, or a sprained ankle. They might also think of mental health, something top-of-mind for many today.

But health has other dimensions. They're less visible but influence your overall health and how you feel about your life. One of these is social health.

Think about how good you feel after spending time with friends or how a chance conversation with a stranger in line brightens your morning. Perhaps you feel sad when you're away from family or restless and out-of-sorts when you can't be out in your community.

People - relationships -are the medicine for our social health. They can distract us, change our perspective, and lighten the moment by making us laugh or sharing the load.

Our social health depends on connection to others. And social health supports health.

If you're feeling down in the dumps or unmotivated, it might be because you need more social connection and support. As much as you need to pay attention to your physical health, it's important to take steps to address poor social health.

But what is social health, and how can you manage it?

What is social health, and why is it important?

Psychologists talk about social health in terms of child development. It is a child's ability to form secure relationships with others and develop trust so that they can feel safe to explore and learn. This ability is closely connected to their emotional regulation skills.

For adults, social health also includes the networks and social support structures we have around us. Social health boils down to two main factors:

Your ability to build healthy relationships. This includes platonic friends, romantic partners, family members, and professional relationships.

The quality of those relationships. as measured by their duration and your ability to connect meaningfully with other people.

Our social relationships contribute to our overall health and quality of life. Having strong interpersonal relationships and a strong support system indicate good social health. Good social health supports better mental and physical health.

Research also shows that the ongoing loneliness and chronic stress of poor social health is linked to many physical health problems. Research shows that strong social connections are linked to longer life, reduced stress, and improved heart health .

In fact, cultivating of human connections is just as important as eating healthy food or physical activity. Poor social skills harm our health . Low social health puts us at risk social isolation, low self-esteem, anxiety, depression, and other mental health disorders.

What social health is not

While marriage and family have been the most studied forms of close relationships, social health doesn't depend on family status. If you don't have a partner and your family relationships fall short (or are far away), you can still build your social health.

It also isn't about changing your personality or forcing yourself to "get out there" at a party. Interestingly, according to Dr. Emma Seppala at the Center for Compassion and Altruism Research at Stanford, social connection is about how connected you feel - not about the absolute number of friends or relationships you have.

An introvert with one or two satisfying friendships can feel as socially connected as a social butterfly.

You also shouldn't confuse "social health" with "social determinants of health." Both relate to your environment and how it affects your social well-being , but they focus on different things.

What are social determinants of health?

Social determinant is a public health term for the systemic factors that affect well-being. It includes things like financial wellness and neighborhood quality, as well access to community , education and healthcare. It's useful for you to know, especially when considering a move to a new city or even a new neighborhood because these social determinants can affect your well-being and health.

Social determinants are more often something considered by policy experts and health officials.

Social health focuses on you and your relationships. It's something you can work on right away by improving your social skills and connecting with others.

7 signs you are socially healthy

You may already be doing what's necessary to maintain your social health. Here are some signs you're on the right track and examples of what social health is:

1. You balance your alone and social time. Everyone needs a different ratio of alone versus social time. Introverted people may need more solitude, but extroverted people might need the reverse. Either way, you know how to stay connected with your friends while taking care of yourself. Finding and striking the right balance means you're socially healthy.

2. You're assertive but not aggressive. You know how to communicate your needs and set healthy boundaries , and you can do it without experiencing negative emotions. That is, you don't feel angry or resentful when you state your needs. You also don't feel apologetic, fearful, or ashamed.

3. You can be yourself. Healthy connections should make you feel comfortable in your skin, not the opposite. You feel a sense of belonging , meaning that you're seen for who you are, valued, appreciated, and accepted. Being yourself means not covering or feeling ashamed or afraid of exclusion. Friends and family may challenge us and pull us beyond our comfort zone, but you should feel relaxed enough that not rising to the challenge doesn't threaten your sense of belonging.

4. You treat others with respect. If you're respectful, it's a sign that you probably have your social needs met and you aren't feeling threatened. You don't have to bring others down to improve your self-esteem.

5. You have fun. The pressures of life often get in the way of us having fun. Regularly making time for playfulness, social interaction, and activities with other people is a good sign that you prioritize maintaining social health.

6. You participate in the community. Whether you volunteer at church or a nonprofit, play community sports, or help out at your kid's school, volunteering and participating in your neighborhood are signs of positive social health.

7. You need people to lean on when times are tough. Sometimes we think You have a strong social network. great friends are the ones who are the most fun or always ready to go out, but social health depends on friends who are there in the small moments, when you need them.

How to improve your social wellness

If you didn't hit all the marks, that's okay. There are things you can do right now to improve your social health to improve your life :

1. Practice self-care. Make sure you're sleeping enough, eating healthy, exercising, and stopping any unhealthy coping mechanisms. Meditation can also help you connect with yourself before connecting with others.

2. Take things slowly. You don't need to have deep, life-altering conversations out of the gate to start forming deeper social connections.
Don't set the bar so high, especially after 2 years of lockdowns and awkward restrictions. Start with small talk to practice socializing.
Ask thoughtful questions about their favorite TV series, hobbies, or plans for the weekend. Look for common ground and go from there.

3. Make the first move. Your friends and casual contacts don't know you want to hang out, so try reaching out to them. You can plan something special or grab a simple coffee. Seeing each other is what matters.

4. Join a sport, class, or community group. Group activities are a great way to meet people with shared interests. Even if you don't talk much, a simple "Hello" and "How are you?" can open you up to a conversation. There are many online communities, too, if you're hoping to make some virtual friends.

5. Improve your communication skills. Practice maintaining eye contact, use active listening, and be mindful of your body language when conversing with others.

6. Keep your commitments. Sometimes we don't want to go out, and that's okay. But if you're always canceling social plans, it'll become a problem.

7. Practice gratitude. Show appreciation to your loved ones through thank you notes, cards, or even a simple text message. A little goes a long way to helping others feel valued.

8. Focus on quality connections (and not quantity). Social media makes it easy to make new friends on a whim. But perceived popularity doesn't mean you have a healthy social life. It's better to focus on forming a few strong relationships with whom you can feel truly comfortable.

What does all of this mean for you?

The first step to improving your social health is finding some balance and calm in your current situation. It's hard enough when you are feeling isolated and down.

If you also get too worried or anxious about needing to make friends for the sake of your health, you might not have a lot of luck connecting with others.

Try journaling or meditating to figure out what you need. You might be happy seeing loved ones once a month, once a week, or once a day. Pay attention to your mental health to make sure you're striking that right balance.

Now that you know what social health is, you can improve it. And, when you're ready, BetterUp can help you improve your communication skills and emotional regulation to build your mental fitness for a lifetime.

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What Is Social Health? How It Affects Your Well-Being

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What is social health and how can you maximize it? We'll explain it all in this handy guide to social health, examples of it, and how to improve it.

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that our social health could help us improve our attention span and concentration and decision making in our lives