By Tracy Moroney, RN, BSN, CEN
You’ve quit smoking, and your diet is low in fat. Your weight and blood pressure are under control, and you’re getting 30 minutes or more of cardio most days of the week.
But how’s your stress level?
Long-term stress causes a variety of health problems, including depression and anxiety and heart disease. When you feel like you don’t have all the resources to manage the demands on your life, you experience stress and your heart health can suffer.
When angry, the body releases epinephrine, which makes the heart beat faster. Under stress, cortisol is produced, a hormone that raises blood pressure and makes the heart work harder.
The link isn’t clear, according to the American Heart Association, but chronic stress that causes an increase in heart rate and blood pressure could damage artery walls. Additionally, someone with a Type A personality—driven, impatient and angry—is twice as likely to have heart disease.
With pressures from jobs, families, the economy and more, it’s no wonder people are stressed out. A recent study by the Families and Work Institute indicated that 41 percent of employees report experiencing three or more indicators of stress most of the time.
During American Heart Month in February, take control of your stress for the sake of your heart health. People react differently to stress, but common signs of stress include feeling like you have no control, needing to have too much control, forgetfulness, headaches, lack of energy or focus, not eating enough, eating too much, short temper, trouble sleeping, upset stomach, and general aches and pains.
The American Heart Association suggests these ideas for emergency stress stoppers to help you with different situations: Count to 10 before you speak; take three to five deep breaths; walk away from the stressful situation, and say you'll handle it later; set your watch five to 10 minutes ahead to avoid the stress of being late; and break down big problems into smaller parts. For example, answer one letter or phone call per day, instead of dealing with everything at once.
Additionally, the U.S. National Library of Medicine suggests these strategies:
Develop a new attitude by becoming a problem solver. Make a list of stresses and work down the list, knowing that not everything can be completed at once. This also will help you feel more organized as you prioritize.
Be flexible.
Set limits.
Take care of yourself by getting enough sleep, eating right and being physically active.
Use healthy ways to deal with stress instead of unhealthy ways such as drinking too much alcohol, using drugs, smoking or overeating.
Connect with others. Talking to friends and family members can help. If you feel like you no longer can cope, get professional help before stress becomes chronic depression or anxiety.
Tracy Moroney, RN, BSN, CEN, is the project coordinator RN for John C. Lincoln Health Network Cardiovascular Services. Learn more at JCL.com/heart. The Information in “To Your Health” is provided by John C. Lincoln Health Network as general information only. For medical advice, please consult your physician.
