Give Your Heart a Break (From Stress)

Beep – beep! Your heart suspends in midair as you slam on the brakes when a car in front of you abruptly stops. That was a close one. You stopped just in time.

As the light turns green and you drive safely away, your heart rate returns to normal. While feeling stressed in the moment didn’t feel great, the acute (short-term) stress you just experienced helped you take action to avoid danger. Acute stress can be a good thing, allowing you to meet deadlines and even boosting your immune system.

Acute stress vs. chronic stress and your heart

While acute stress can make your heart feel like it's racing, the stress to be more concerned about is chronic (long-term) stress. This is when your heart rate remains raised over time for an extended period. You may not even realize its effect on your heart until your doctor notices something unusual at a regular appointment.

There are many stressors in life that can cause chronic stress, including:

	Work Nearly 2 in 3 employees report that work can be a source of stress. Coronary heart disease and stroke have been associated with those who work long hours or have job strain.
	Family More than 7 in 10 adults aged 35 to 44 feel stressed by family responsibilities. Other sources of family stress include caregiver responsibilities, family deaths and relationship strain.
	Finances 82% of U.S. adults are stressed about money, and in the last year, 16% of adults aged 50 and older said they have postponed or declined healthcare due to the expense.

Chronic stress is associated with:

1. Increased heart rate

2. High blood pressure

3. Abnormal heart rhythm

4. Chest pain

All of these side effects of chronic stress can lead to cardiovascular disease or cardiovascular events, such as heart attack or stroke.

What can you do to protect against stress?

Everyone’s body handles stress differently. Sometimes, long-term stress may be the culprit of rapid weight gain, elevated blood pressure or even a surprise heart disease diagnosis.

If you are stressed out, talk with your doctor. You are not alone in experiencing stress, and your primary care physician can help; anywhere from 60-80% of primary care visits include a component of stress management or counseling.

Understanding the stressors in your life helps your doctor create a more accurate picture of your health. Your doctor may assist you in lowering stress levels to help keep your heart health in check. If appropriate, your doctor may refer you to a specialty care provider, such as a cardiologist, if you are experiencing stress-related heart problems.

Tips to minimize stress

Good mental health is associated with lower blood pressure, better glucose control, less inflammation and lower cholesterol, all of which are associated with good cardiovascular health. Take steps towards improving your mental health with the following tips:

1. Create an exercise routine - Any type of movement can help ease the stress of life. Try going for a walk outside or doing a fifteen-minute yoga session.

2. Get enough sleep – Most adults need seven to nine hours of sleep a night. If you struggle to get a good night’s sleep, reach out to your healthcare provider.

3. Maintain a positive outlook – Focusing on the positives can help distract you from negative stressors.

4. Find a hobby – A hobby is a great way to refocus your mind on something positive instead of dwelling on the negative. Cooking and knitting are great hobbies with fun results!

Be your own heart hero.

Heart Care is Better Together. Whether you need someone to talk to about life stresses or you are struggling with heart-related symptoms, our team of doctors, nurses and technicians is here to help you on your mission to maintain or improve your heart health.

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