By Carrie Skogsberg, American Heart Association
Many risk factors for heart disease are obvious — obesity, smoking, etc. But stress can also take a toll on your heart, elevating your risk for heart disease. Some people respond to situations in ways that can cause health problems. For instance, someone feeling pressured by a difficult situation might start smoking or smoke more, overeat, and gain weight. Finding other ways to respond to pressure can protect your health.
What is stress?
Stress is your body’s response to change. It’s a very individual thing. A situation that one person finds stressful may not bother another. One may become tense when driving; another person may find driving a source of relaxation and joy. Something that causes fear in some people, such as rock climbing, may be fun for others. There’s no way to say that one thing is “bad” or “stressful” because everyone’s different. The key is to manage stress properly because unhealthy responses to it may lead to health issues:
- Stress can make you feel angry, afraid, excited or helpless.
- Stress can make sleeping difficult.
- Stress can cause aches in the head, neck, jaw and back.
- It can lead to habits like smoking, drinking, overeating and drug abuse.
How can I manage stress?
Exercise helps you let go of stress! It makes you feel stronger and healthier, helps control weight and makes your heart pump more efficiently. Other tips for relieving stress include:
- What is upsetting you? Try spending less time with people who bother you or avoid driving in rush-hour traffic.
- How can you solve the problems plaguing you? Talk with your boss about difficulties at work, talk with your spouse if there are problems at home, or get help when you have too much to do.
- Change how you respond to difficult situations — be positive, not negative.
- Learn to say, “no.” Don’t promise too much.
- Give yourself enough time to get things done.
How can I live a more relaxed life?
Outside events (like problems with your boss, preparing to move or worrying about a child’s wedding) can be upsetting. Remember that it’s not the outside force, but how you react to it inside, that’s important. You can’t control all the outside events in your life, but you can change how you handle them emotionally and psychologically. Here are some good ways to cope:
- Take 15 to 20 minutes a day to sit quietly, breathe deeply and think of a peaceful picture.
- Try to learn to accept things you can’t change. You don’t have to solve all of life’s problems. Talk out your troubles and look for the good instead of the bad in situations.
- Engage in physical activity regularly. Do what you enjoy — walk, swim, ride a bike or jog. Letting go of the tension in your body will help you feel better.
- Limit alcohol, don’t overeat and don’t smoke.
How can I learn more?
- Talk to your doctor, nurse or other health care professionals. If you have heart disease or have had a stroke, members of your family may also be at higher risk. It’s very important for them to make changes now to lower their risk.
- Call 800-AHA-USA1 (800-242-8721) or visit americanheart.org to learn more about heart disease.
- For information on stroke, call 888-4-STROKE (888-478-7653) or visit StrokeAssociation.org.
For more information about the American Heart Association, Midwest Affiliate, visit: www.heart.org/mylifecheck.