Stress Buster
Stress can cause your blood pressure to go up, increase inflammation in your body, make your blood thicker, and cause the coronary arteries to narrow – all of which increases your risk of having a heart attack. Through the Heart health program PROGRAM™, we teach a variety ways to both identify and reduce the stressors in your life that could be hurting your heart, as well the attitudes you hold that contribute to your stress level.
Want to learn how to reduce stress in your life?
Among the best stress reducers:
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Exercise.
One of the ways your body rids itself of the cascade of chemicals and physical responses that accompany the “fight or flight” response is to flee. Regular exercise is the “flight” part of the response that lowers your blood pressure, relaxes your blood vessels, disperses the stress hormones and gives you a clearer head. Activities like yoga, tai chi or meditation help reduce stress and help your heart.
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Relaxation.
Whether it’s listening to music, taking a walk in the country, meditating, doing yoga, breathing deeply, planting flowers, playing piano or watching a funny movie, you need to find activities that give you a sense of calm and wellbeing. Studies done at Harvard University have found that people who meditate have lower blood pressures not only while they meditate but all the time if they meditate regularly. They also experience less muscle tension and lower heart rates. Studies also show meditation and other relaxation techniques can reduce pain, defuse anger and hostility, eliminate depression and help you sleep. Yoga stretches, which you’ll learn in the Heart health program Program™, are a form of “moving meditation.” They can help you reduce the tension in your muscles (part of the stress response) and you’ll be surprised at how quickly relaxation follows. Using the various visualization techniques you’ll learn, you will be able to control your restless mind. The breathing techniques that accompany the yoga postures can be used separately to help reduce tension and even calm irritability and anger.
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Reaching out to others.
Talking to someone else about what’s bothering you can not only help you find new ways of coping, but the connectedness you feel to someone else is associated with good health. Studies suggest that having social support can shield you from the negative effects of stress. Joining an organization, having friends and relationships, or being active in your church or synagogue can reduce your risk of having a heart attack by helping reduce the stress in your life.
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In addition to these strategies:
- Try to identify the stresses in your life. Write them down. Talk about them with a friend – you may be surprised how silly they may sound.
- Try to avoid taking medications for stress – many are addictive and do not help the underlying problem.
- Hypnosis, massage therapy and acupuncture help some people deal with stress.
- Cut down the amount of caffeine and sugar that you drink – they can actually increase your level of stress.
- Although one drink of alcohol may help at times, remember that more than one drink can hurt your heart.
- Try to laugh as many times a day as possible – laughter decreases your stress and anxiety.
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