Managing Stress
Cardiovascular health has an emotional component. If you're constantly under pressure, coping with anxiety, dealing with people or things that upset you, your body feels it. If it gets to be more than you can handle, your body suffers (emotionally and physically). And, if you're already at risk for developing heart disease, you need to find ways to lower the impact of stress in your everyday life.
How does my body react to stress?
When stress occurs in your life, several physiological events occur. When those events occur at a low level, it is referred to as positive stress. Positive stress helps you to concentrate, focus and perform in a more efficient manner. When stress occurs on an ongoing basis, it is referred to as negative stress, and puts you at higher risk for disease and death.
Another approach to determining your personal stressors is to pay attention to your thinking. Are you forgetful or distracted? Do you have trouble concentrating, Are you hostile or angry? Is your self-esteem low?
What about your behavior? Are you losing things? Causing accidents? Abusing substances? Showing signs of compulsive behavior (overeating, addicted to gambling)?
Besides eating well and exercising, you should:
- Try deep breathing exercises. Breath in through your nose and hold your breath for a few seconds. Exhale slowly through your mouth. Repeat this 5-10 times when you are in a stressful situation or find yourself getting angry.
- Get enough sleep.
- Think positively. Tone down your critical and negative feelings.
- Manage time and keep organized to avoid conflicts.
- Find ways to relieve pressure at work and at home (take breaks, listen to music, take a bath, take a walk, give yourself reasonable goals and deadlines, reduce competitiveness, drive slowly)
- Spend more time with people who make you feel good about yourself and less time with people who make you angry or unhappy. Let your family and friends know how you feel.
- Practice relaxation techniques or meditation.
- Set aside time to reconnect with your religious faith.
- Take mental vacations. Read a book just for fun, rent a funny movie and watch it with others.
- Have a personal hobby or activity that gives you satisfaction outside of work and family.
- Avoid depending on stimulants such as excessive caffeine, alcohol and nicotine to regulate your moods.
- Ask for help. Everyone needs help sometimes, and going it alone can be more than exhausting -- it can be dangerous to your health. Maybe it means delegating more at work, setting up a chore-sharing chart at home, or even consulting with a clergy person or counselor (do you have an employee assistance program at work?).
