Stress kills. This short phrase is as true as any words. Stress primarily affects the blood vessels and the heart through cortisone and its increases in the body. When this hormone is utilized for fight or flight, it is good but when chronic stress constantly applies it to the body, then the heart suffers. Long term and chronic stress weakens the body and heart. It is thus very important to reduce chronic stress through health stress management strategies to reduce long term damage. Stress Management can help an individual eliminate unneeded stress in one’s daily life and live a healthier life.
The article, “Stress May Be Your Heart’s Worst Enemy” by Rachel Ruiz from the New York Times looks closer how stress can harm the heart. She states,
“But has your doctor also asked about the level of stress in your life? Chronic psychological stress, recent studies indicate, may be as important — and possibly more important — to the health of your heart than the traditional cardiac risk factors. In fact, in people with less-than-healthy hearts, mental stress trumps physical stress as a potential precipitant of fatal and nonfatal heart attacks and other cardiovascular events, according to the latest report.”
“Stress May Be Your Heart’s Worst Enemy”. Rachel Ruiz. New York Times
To read the entire article, please click here
Commentary
Stress is a phenomenon that results from the interaction between an individual and their environment which produces psychological and physiological responses to perceived threats or challenges. This process is further exacerbated by the imbalance between the demands of the environment and the individual’s ability to cope with such demands, thus resulting in a psychobiological response. Through this process, stress can manifest through physical, cognitive, emotional, behavioral, and other related changes depending on how an individual interprets and responds to perceived stressors.
Stressors can range from work, school or home. They can build up over time when not properly managed. It is hence critically important to identify stressors in one’s life and see how to reduce their impact on daily life. Various Stress Management strategies can be employed to help individuals deal with stressors on a daily basis.
Stress and Your Heart
Stress has been linked to a variety of adverse health effects, including heart disease. Physiologically, stress can trigger the release of hormones such as cortisol and adrenaline which can lead to increased blood pressure, vasoconstriction, and an elevated heart rate. Furthermore, the chronic activation of the sympathetic-adrenal medullary system associated with stress has been shown to increase oxidative stress and inflammation in the body, leading to increased risk for cardiovascular diseases such as coronary artery disease.
Stress has a significant impact on cardiovascular functioning in both the short- and long-term. Prolonged stress can lead to an increase in sympathetic nervous system activity, leading to higher heart rate, blood pressure, and levels of cortisol–all of which are associated with deleterious effects on cardiac health. Additionally, chronic stress can lead to neurohormonal changes that can cause structural changes to the cardiovascular system.
Knowing these dangers, it is critical to protect one’s heart and avoid unneeded stress and practice healthier anti-stress strategies.
Stress Management
Stress management and heart health are intrinsically interlinked, with the ability to effectively manage stress being a key factor in mitigating risk factors associated with cardiovascular disease. The physiological processes associated with stress can result in an increase of cortisol levels, which then leads to increased inflammation and arterial plaque. In addition, elevated cortisol levels often contribute to unhealthy lifestyle choices such as smoking or overeating which can then compound the risk for cardiovascular-related issues.
Through stress management, individuals can lessen the release of cortisol and reverse to the para sympathetic nervous system.
Stress management techniques are an essential component of effective psychological and overall health. These techniques comprise a variety of approaches for alleviating stress, including cognitive restructuring, relaxation training, mindfulness meditation, and other forms of psychotherapy. Cognitive restructuring is a form of psychotherapy that promotes changing the way one thinks about particular situations in order to modify their emotional responses. Relaxation training typically involves techniques such as deep breathing, progressive muscle relaxation, biofeedback, guided imagery, music appreciation and yoga.
Conclusion
In conclusion, stress is a major contributing factor to physical and mental health problems, including heart health. It is important to become aware of how daily stressors can affect your overall wellbeing and take measures to reduce its impact. This may involve creating healthy lifestyle habits such as regular exercise, adequate sleep, healthy eating and relaxation techniques. Additionally, it is beneficial to reach out for professional help when needed. By making positive changes in our lives, we can significantly improve our stress level and heart health. Stress management is extremely important for improved heart health. Stress can have a profound effect on the body and its systems, including the cardiovascular system. Research has shown that managing stress can reduce risk of cardiovascular disease and improve overall heart health. Simple strategies such as regular exercise, mindful meditation, and healthy lifestyle habits can help to manage stress levels and protect your heart.
Please also review AIHCP’s Stress Management Consulting Certification and see if it meets your academic and professional needs and goals. The program is online and independent study and open to qualified professionals seeking a four year certification in Stress Management. Through use of stress management techniques, many individuals can better maintain a healthy heart by avoiding chronic stress in life.
Additional Resources
“Stress and Heart Health”. June 21st, 2022. American Heart Association. Access here
“Risk Factors for Heart Disease: Don’t Underestimate Stress”. John Hopkins Medicine. Access here
“Stress and your heart”. December 1st, 2013. Harvard Health Publishing. Access here
“How Stress Increases Your Risk of Heart Disease”. Jill Seladi-Schulman, Ph.D. February 7, 2022. Healthline. Access here
“Stress and high blood pressure: What’s the connection?”. Mayo Clinic Staff. Dec 10th, 2022. Mayo Clinic. Access here