Have you ever found yourself with sweaty hands on a first date or felt your heart pound during a scary movie? Then you know you can feel stress in both your mind and body. Stress: We’ve all felt it. Sometimes stress can be a positive force, motivating you to perform well at your piano recital or job interview. But often — like when you’re stuck in traffic — it’s a negative force.
Even short–lived, minor stress can have an impact. You might get a stomach — ache before you have to give a presentation for example. More major acute stress, whether caused by a fight with your spouse or an event like an earthquake or terrorist attack, can have an even bigger impact. Also Multiple studies have shown these sudden stresses — especially anger — can trigger heart attacks, arrhythmias and even sudden death.
Although this happens mostly in people who already have heart disease, some people don’t know they have a problem…. until acute stress causes a heart attack or something worse. When stress starts interfering with your ability to live a normal life for an extended period, it can become even more dangerous. The longer the stress last, the worse it is for both your mind and body. You might feel fatigued, unable to concentrate or irritable for no good reason and it’s because of the mind and body connection.
Stress can make existing problems worse. In one study about half the participants saw improvements in chronic headaches after learning how to stop the stress-producing habit of “catastrophizing,” or constantly thinking negative thoughts about their pain. Chronic stress may also cause disease, either because of changes in your body or the overeating, smoking and other bad habits people use to cope with stress.
Job strain — high demands coupled with low decision-making latitude — is associated with increased risk of coronary disease. Also other forms of chronic stress, such as depression and low levels of social support, have been implicated in increased cardiovascular risk. Once you’re sick, stress can also make it harder to recover.
One analysis of past studies, for instance, suggests cardiac patients with so-called “Type D” personalities – characterized by chronic distress – face higher risks of bad outcomes.
What you can do!!
Reducing your stress levels, can not only, make you feel better right now, but also, protect your health long-term. In one study, researchers examined the association between “positive affect” — plus feelings like happiness, enjoyment, contentment and enthusiasm — and the development of coronary heart disease over a decade. They found that for every one-point increase in positive affect on a five-point scale, the rate of heart disease dropped by 22 percent.
While the study doesn’t prove that increasing positive affect decreases cardiovascular risks, the researchers recommend boosting your positive affect by making a little time for enjoyable activities every day.
Other strategies for reducing stress include:
- Identify what’s causing stress. Monitor your state of mind throughout the day. If you feel stressed, write down the cause, thoughts and your mood. Once you know what’s bothering you, develop a plan for addressing it. That might mean setting more reasonable expectations for yourself or asking for help with household responsibilities, job assignments or other tasks. List all your commitments, assess your priorities and then eliminate any tasks that are not absolutely essential.
- Build strong relationships. Relationships can be a source of stress. Research has found that negative, hostile reactions with your spouse causes immediate changes in stress-sensitive hormones. But relationships that can serve as stress buffers. Reach out to family members or close friends and let them know you’re having a tough time. They may be able to offer practical assistance, useful ideas or just a fresh perspective as you begin to tackle whatever’s causing your stress.
- Walk away when you’re angry. Before you react, take time to regroup by counting to 10. Then reconsider walking or other physical activities that can also help you work off steam. Exercise also increases production of endorphins, that is your body’s natural mood-booster. Commit to a daily walk or other form of exercise — a small step that can make a big difference in reducing stress levels.
- Rest your mind. According to APA’s 2012 Stress in America survey, stressful lives keeps more than 40 percent of adults lying awake at night. To help ensure you get the recommended seven or eight hours of shut-eye, cut back on caffeine, remove any and all distractions from your life. Such as television or computers from your bedroom and go to bed at the same time each night while setting your own biological clock. Research shows that activities like yoga and relaxation exercises, not only, helps reduce stress, but also boost immune functioning.
- Fighting Post-Cancer Fatigue. Also practicing yoga may also help reduce fatigue in breast cancer survivors. Researchers in a study at The Ohio State University of 200 breast cancer survivors two months to three years past their last surgical or radiation treatment. Found that women who took a 90 minute Hatha Yoga Class twice a week for 12 weeks reported nearly 60 percent less fatigue six months after the class than women who took no yoga.
- Get help. If you continue to feel overwhelmed, consult with a psychologist or other licensed mental health professional who can help you learn how to manage your stress effectively. He or she can also help you identify situations or behaviors that contribute to your chronic stress and then develop an action plan for changing them.