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Stress management for a healthier heart...
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And, everyone experiences stressful situations in their lives, yet as Pamela Peake says in her book Fit to Live, the problem isn't so much the stressful situations - it's our distress as a reaction. Distress is when we're feeling helpless, hopeless, or defeated.
The effects of chronic stress can be serious. It can lead to elevated blood pressure. Acute stress can lead to blockage of the arteries. Mental stress can decrease the electrical stability of the heart, which can lead to arrhythmias and sudden cardiac arrest.
But to put things in perspective, let's remember that stress is very personal. What causes distress for one person may be invigorating for another. The first step is to understand the sources of stress in your life and then to learn to use the tips and techniques that are most appropriate for each situation and for you.
Stress Management Tips
"For fast acting relief, try slowing down."Lily Tomlin
Keep a balance in your life. Make sure you plan time for for the things that are important to you - be it family, fitness, leisure, socializing, and hobbies. If you have heart disease, you've had a wake up call. This is your chance to make some changes.
Recognize what you can change and what you can't. Change the things you can and learn to accept the things you can't.
Learn to say no. If you are like me, you find it difficult to say no when someone asks to you do something or be involved in something. In order to keep a balance in your life, sometimes you just have to say "no." Now you have a reason - you have your health to keep in mind.
When you are feeling stressed:
What about pets and stress management?
While pets aren't for everyone and not every pet is a joy to have (in fact some pets create stress), recent research shows that pets can help reduce stress. For example, pets are great listeners! They don't talk back, and their love is unconditional (well, as long as you feed them). Research actually shows that, when conducting a stressful task, people experienced less stress when their pets were with them than when a supportive friend or even their spouse was present!
Work related stress
An American survey, published in the Journal of Occupational and Environmental Medicine, noted that for those working 12 hours a day, there was a 37% increase in risk of illness and injury in comparison to those who work fewer hours.Fit for Life reports that working more than 45 hours per week is associated with increased risk of high blood pressure, heart disease, fatigue, depression, musculoskeletal disorders, chronic infections, and diabetes.
A study done by Northwestern National Life reports that one-fourth of employees view their jobs as the number one stressor in their lives. (stressmanagementtips.com)
Twice recently I've heard people say that human beings have become "human doings." Nowhere is this more true than in the workplace.
I used to work 10 - 12 hours a day, take work home, and work on weekends. My family just about gave up on me because every time they mentioned it, I said, "It's only until this project is finished, then I'll get things under control." It never happened. And then I got heart disease.
When I went back to work, I vowed it would be different. I've had to learn stress management techniques, and to delegate and manage my workload and my time more effectively.
The interesting thing is that although I don't work the same long hours as I used to, my output has not decreased in proportion to the cutback in hours. I think the law of diminishing returns is the explanation. When you are working ridiculous hours, at some point you begin "spinning your wheels." You become less effective and you're not even aware of it!
Stress Management at Work
Finally, if your job causes you undue stress, think about making a change. Is it worth sacrificing your health (and possibly your life) to stay?
What stress management techniques have helped you? Send us your tips.
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