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

We all know stress causes a fight or flight response.  Within the sympathetic nervous system it awakens the body through various increases in adrenaline to prepare the body for action.  Increase in heart rate, muscle tension, blood pressure, digestive shutdown and preparation to face struggle emerge within the body.  Short term this can save oneself, but long term when facing modern problems that cannot be fled or do not pose physical harm, it can cause issues with health.  AIHCP’s Stress Management Consulting Program offers courses and ideas on how to reduce stress and find calm for oneself and others.

It is very important to identify stressors and reduce the negative impact on the body.  Knowing how to calm the body is key.  There are a variety of ways to calm the body physically, mentally and emotionally.  There are also a variety of tools to help calm the body.  The key is to reverse the effects of the sympathetic nervous system and return to a state of calm.  Of course Meditation is key but not everyone can mediate immediately when stressed.  Long term use of meditation can help overall and when the situation occurs, but one needs to have other strategies also to deal with anxiety, fear, stress and worry.

Physically, Power Breathing is an excellent way to help reverse the ill effects of stress.  When stressed, individuals breath in short shallow breathes.  This reduces oxygen in the blood and also causes anxiety. It is important to take deep breathes that fill the entirety of the lungs, allowing the abdomen to fill and the chest to expand.  These short breathes should focus on inhaling and exhaling to promote a more peaceful mind set.  This in turn can help the body reverse the effects of the stress response on the blood pressure, muscles and heart.

In addition, Yoga postures, as well as various calm postures can help.  Simply by taking a calm postures such as Calm Unfold, that involves a bending to the ground and allowing the arms to dangle, can help reduce stress.  Also, when stressed, jaws become stern.  By touching the roof of one’s mouth with the tongue, the jaw can be relaxed.  Lotus hands and other Eastern postures can also create a sense of calm.   By reversing facial expressions associated with stress such as Calm Demeanor, one can also trick the subconscious that correlates these expressions with happier times.

If one notices, when stressed, people speed up things.  They talk faster, walk faster, breath faster.  Walk slower, speak slower and most importantly by breathing slower, can reverse ill effects of stress.  These slow down calm techniques can be very useful.

Some points also help negative energy within the body process through.  Acupuncture and EFT tapping are all examples of utilizing points in the body to release negative energy trauma and stress.  Self massage points can help reduce tension and stress.  Checkbone rubs, Feng Chih (back of skull), Jan Ku (below ankle), Chin Wei (Below breast bone), ear points, wrists,  top of head and foot reflexology can all be sensitive points that can relax energy channels and muscles.  Aromas such as lavender can also help one find calm physically.

Like meditation, herbs can also play long term keys in helping oneself, but again, these are not immediate fixes like many of the above procedures.  Ginseng, Valerian and Chamomile can all play long term helps, as well as a higher alkaline diet.

Individuals can also employ a wide variety gadgets to help reduce stress on the spot.  Finger bindings, worry beads, stress balls, music, ionizer, bio feedbacks, self hypnosis and stress balls are all techniques and gadgets on the spot that can help reduce stress.

Mentally and emotionally, individuals can also reduce stress.  Stressors for some are not for others.  In many ways, some stress is perception as well as how one copes with the particular stress.  Individuals with type A personalities which are more aggressive, over-worked, self centered and heavy goal orientated individuals suffer more from stress than Type B personalities.  Type B personalities are more laid back and less prone to stress.  Neither personality is superior but if one is more one than the other, then difficulties can arise in how work and goals are met.  It is important to implement a little of both personalities to truly find success without the high stress.

Most stressed individuals can utilize a variety of mental ways to reduce stress by how they view it.  Calm affirmations are on such way.  Calm affirmations replace negative words with positive words for each situation.  Focus is more on the positive.

In addition, Big Screen Visualization can play a big role in helping a person view a stressful situation.  Through the power of imagination and visualization, one can imagine oneself in various situations but with successful outcomes.  Another visualization technique is referred to as Stepping in Time.  With this visualization, one imagines the problem now then reviews it at a later date, and if it bears any power on that date.  This can help one see the true significance of the stressor.

Also, one can similarly try the Ten Year Plan, as well as the Universal Perspective.  The Universal Perspective teaches one to visualize oneself from various frames of height, until one only sees the Earth.  One can even go farther to the edge of the solar system or galaxy.  How important is the stressor at that moment?

Framing is also another useful visualization tactic in which the person can reframe in one’s mind a stressful person or place with comedy.  For those who feel they cannot perform these visualizations or avoid the stress, one can offer a Lets Pretend technique.  The stressed person then pretends they are not stressed.  Sure enough, soon the person discovers he or she is not stressed

Other Type A worriers need strategies.  Permission to let loose, or be a Type B person for an hour, or permission to say no, or permission to play strategies can help them unwind.  In addition, giving one a worry free spot, whether at home or work to go to.  This type of re-programming is based on the environment.  Places, music, or scents that are associated with stress are stressful.  Opposite, places, music and scents associated with peace are not stressful.  One can trick the subconscious to feel safer and relaxed by sitting in area more peaceful, or listening to a song associated with a good moment.

Worry lists can also help.  One can departmentalize the worry and assign it an appropriate time.  This closely resembles the concept of worry dolls.  In addition, sometimes, disconnect is critical.  To walk away from the worry itself to eliminate the stressor and the physical issues associated.

This is a but a small sample on ways to elicit the calm response within the body.  There are many other ways, especially in the text Instant Calm found with SM560.

If you would like to learn more about reducing stress and becoming certified in Stress Management Consulting, then please review AIHCP’s Stress Management Consulting Program and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals looking to become Stress Management Consultants

Resources

Instant Calm by Paul Wilson

Life can be stressful for women.  Learning to manage stress for a more healthy mind body and soul is key for many women.  Whether working in a business or keeping the home clean or both, life can be stressful for a woman.

The article, “4 Stress Management Tips For Women Trying To Balance It All” by Devon Barrow looks at some ways women can better manage stress for a more healthy life.  She states,

“As modern women, we pride ourselves on being able to do anything we set our minds to. Maybe that looks like unleashing our entrepreneurial spirit on the world. Or the full-time job of raising a family. Or saying goodbye to familiarity and traveling the world solo. Maybe it even looks like all the above… But the long story short is: As women, we continue to prove that we can balance it all and then some. So the question is not just what can we do but how healthy and happy can we be while we do it?”

To read the entire article, please click here

Please also review AIHCP’s Stress Management Consulting Certification and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification as a Stress Management Consultant.

Stress builds up within the body even at the subconscious level.  Panic nightmares can erupt in a person’s life due to unresolved stress.  Individuals who experience these nightmares wake in a panic and fear and the nightmare is a manifestation of the stressor or issues that are dominating the person’s mind.  Why the panic attack in the sleep occurs is still open to debate, but the root cause is generally agreed to be stress.

The article, “Why Am I Panicking In My Sleep?” from Cleveland Clinic’s Health Essentials discusses the phenomenon of panic nightmares.  The article states,

“It’s 3:00 a.m. and you’re wide awake. It’s not because you had too much coffee or need to use the bathroom. You’re up because a panic attack jolted you out of your sleep. You’re sweating, breathing hard, your heart is racing and you can’t shake the panic or dread you’re feeling in that moment”

To review the entire article, please click here

Please also review AIHCP’s Stress Management Consulting Certification and see if it matches your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification in Stress Management Consulting.

Stress causes a response in the body.  The response while short term is not physically beneficial if constantly present or no outlet is allowed.  Certain breathing can help the body find pre stress balance and reduce the negative effects of the stress response.  This is why meditation and other breathing techniques are excellent ways to deal with stress.

The article, “BEAT STRESS ONE BREATH AT A TIME” by Jonathan Black remarks that breathing and learning how to breath properly can greatly reduce negative effects on the body from stress.  He states,

“Deep breathing – not typical short, shallow breaths – triggers your body’s relation response by sending signals to your brain to slow the heart rate, decrease blood pressure and relax muscles, according to the American Institute of Stress, a non-profit that provides science-based stress management research.”

To read the entire article, please click here

Please also review AIHCP’s Meditation Instructor and Stress Management Consultant Certification programs and see if they match your academic and professional goals.  The programs are online and independent study and open to qualified professionals seeking a four year certification.

Stress plays havoc on health, social life and work.  Ultimately it is a killer.  For these reasons, it is essential to respond to stress.  Without a fight or flight response for many everyday situations, one needs a way to help the body escape the situation or cope with the situation in a healthy fashion.  In doing, so there are four types of interventions that can take place in dealing with stress.

Interventions to stress or in many ways we look to fight it within a civil and acceptable way.  Since we cannot like our ancestors flee or fight a situation, we do not want to internalize stress and damage our bodies.  It is important to look at each stress and see what type of intervention is the best way to deal with it.

Life change interventions are one important way to fight stress.  It may involve changing how we handle things via organization to a complete restructuring of a career.  The changes may be minor, or may be major depending on the level of the stress.  Some stressors are internal while others are external.  Some we have more control over while others we cannot control.  Our life changes all hinge upon that in how severe we can alter a life style.    Some changes may alter the extremity of the stress, while others may limit the duration of the stress.  Some life changes seek to avoid the stress or limit the stressor’s affect on one’s life.  Ultimately, the life change depends on the person’s situation and the stress.  Each person is different and what stresses some, may not stress others.  Hence the life change is subjective in many cases.

Does one change a career completely, or make smaller changes within the paradigm of the work itself.  Hence these changes are based on the person’s individual needs and their ability to deal with the stress.

Not all stresses require outward life changes, but can be managed other ways.  One way include perception.  How one perceives things ultimately shapes one’s world outlook on life.  One can be a glass is half empty person or a glass is half full person.  If one perceives a stressor as something that will destroy them, then it will cause a great amount of worry, but if one sees such stressors as challenges or ways to improve oneself, then this outlook totally changes the stress reaction within the person.   One may lose a job and see new opportunities, while others may see the loss of income and fear of unemployment.   Again, it ultimately lies within the person’s perception.  The ability to alter one’s perception to stress is a key way to manage it and make situations better.

Another intervention against stress is emotional response.  We can help our emotional responses to stress through a variety of interventions.  One includes meditation.  Meditation is correlated with many health benefits.  Individuals who meditate regularly overall have better health and are able to refresh themselves against stress.  Besides meditation, biofeedback is a helpful tool.  Biofeedback looks at how our body responds to certain stimuli and understanding what our body does when affected by stress.  Most of these functions are subconscious, such as our breathing and heartbeat.  Individuals can identify stress and how the body responds and use techniques to control heartbeat and breathing to reduce the damage of stress.   There are a multitude of other ways one can emotionally reduce the power of stress in one’s lives.  Utilizing these methods can help one deal with a life situation that cannot be altered or changed.

Equal to emotional release, physical and physiological methods of reducing stress are critical to health.  These interventions and responses tie deeply with the fight response.  Physical response to stress in the gym can be very beneficial.  One can lift weights, punch a bag or run to escape the reality of stress.  The body responds well to exercise not just for health but also mental health.  Endorphins are released that help the body overcome stress damage to the organs.   Those in high stress fields, should consider a regular exercise regiment to cope with the daily stresses of life.

Stress interventions are key to good health.  Stress kills and one must be able to alleviate the responses of the body through a variety of coping strategies.  These strategies can help one cope with stress and increase good health.

Please also review AIHCP’s Stress Management Consulting Program and see if it meets your standards.  Qualified professionals can earn a four year certification through AIHCP’s independent study and online program in Stress Management.