You Can

Reduce Stress

Stress is a Part of Life

Everyone experiences stress at some point in their lifetime. Stress is the body’s natural way of reacting to perceived danger. This is what’s referred to as the “fight or flight” response.

During the stress response:

  • The adrenal glands release hormones that course through your body.
  • Breathing becomes faster and shallower.
  • Your heart races.
  • Blood pressure increases.

Our bodies are well equipped to handle stress in small doses. But long-term (chronic) stress can put your physical and mental health at risk. If you find yourself struggling to cope, it may be time to seek help or make some changes.

Causes of Stress

Circumstances and how we respond to them are different for everyone. Some situations may be less bothersome to one person and cause someone else a lot of stress.

Many things in our lives can contribute to stress, including:

  • Relationships
  • Illness
  • Finances
  • Grief
  • Politics
  • Environment
  • Social Prejudice

Feeling the stress of the times? Or is it something else? For any health concerns, stress-related or otherwise, talk to your St. Elizabeth Physicians primary care provider.

Heart Health

Chronic stress can contribute to long-term problems for your cardiovascular health. Having elevated levels of stress hormones consistently running through your system isn’t good, the increase in heart rate and blood pressure can take a toll on your body and heart. This long-term ongoing stress can lead to hypertension, heart attack or stroke.

Stress can trigger unhealthy coping mechanisms and behaviors that can also raise the risk of heart disease, such as misusing alcohol or drugs, smoking or vaping, overeating or eating poorly.

Signs of Stress

Stress can affect you in lots of different ways – emotionally, physically and how you behave.

Emotional signs of stress include:

  • Overwhelmed
  • Irritable or cranky
  • Worried or tense
  • Impatient or paranoid
  • Anxious or nervous
  • Irrational

Physical signs of stress include:

  • Headache or migraine
  • Rash or itchy skin

Behavioral signs of stress include:

  • Forgetfulness
  • Grind teeth
  • Smoking
  • Inactive or sedentary
  • Trouble concentrating
  • Clench jaw
  • Recreational drug use
  • Nail biting
  • Binge eating
  • Excessive drinking

If you feel stressed or overwhelmed, you may be less likely to engage in healthy activities. Talk to your primary care provider and explore mental health resources available to you. Schedule an appointment through your MyChart account or call (800) 737-7900.

Stress Management

You can’t always control what’s happening around you, but there are effective strategies that can help reduce your stress responses.

  • Identify the source – Understanding the root cause of your stress is the first step in managing it.
  • Engage in regular physical activity – Repetitive movements are particularly helpful in processing stress. They include walking, running, cycling, rowing and swimming.
  • Get enough sleep – Aiming for seven to nine hours of quality sleep each night can go a long way in helping to increase your resilience to stress.
  • Learn relaxation techniques – Doing deep breathing exercises, practicing yoga, meditating or doing tai chi will help bring your heart rate down and still your mind.
  • Stay connected – Loneliness has both physical and mental repercussions. Look for opportunities to engage with people. Call friends and family members. Search your community for groups to join, classes to take or volunteering.
  • Prioritize your time – Learn to say “no” and focus on what’s important. Ask for help when you feel overwhelmed and when possible, delegate tasks to others.

When to Get Help

While the effects of stress can produce a wide variety of physical and mental symptoms, it’s worth noting these symptoms can also mimic symptoms of medical conditions. Before attributing your symptoms to stress alone, it’s important to check with your primary care provider.

You Can Be a Healthier You

Call Us

For more information about Take Time for Your Heart or other Heart & Vascular Prevention and Wellness services, call
(859) 301-WELL (9355) today.