Don’t Worry, Be Happy

12/7/2022

Chronic stress can lead to a variety of health problems

The holidays are here, but you may not be feeling very jolly. Where’s that yuletide cheer? Holiday stress can hamper your enjoyment of the festivities of the season – and more importantly, take a long-term toll on your health.

Stress is an unfortunate reality of day-to-day life, due to overcommitted schedules, work and family pressures, lack of sleep and an overly ambitious to-do list. During the holidays, our already frantic schedule is turned up a notch with more social events, more errands and less downtime – and the conviction that we must manage it all to have that perfect holiday season.

The unfortunate outcome is stress. Stress is a reaction to physical, emotional or environmental influences. Each person experiences stress in different degrees and for different reasons. And a growing body of health research suggests that stress is not just bad for your mood, but also for your heart.

When we feel stress, our bodies respond as though we’re in danger. Hormones speed up our heartbeat and breathing, and we sometimes feel a quick surge of energy – the well-known “fight or flight” reaction. In brief instances involving a threat to our safety, a work deadline, or in an athletic competition, this tension can help us act quickly or perform under pressure. But long-term stress or anxiety can be damaging.

Managing stress is key to maintaining good health. While no direct link has been proven between heart health and stress, there is ample evidence that there is a relationship between chronic stress or anxiety and cardiovascular disease, according to the American Heart Association. Stress experienced over a long period of time can affect other risk factors and behaviors that contribute to increased risk for heart problems, says the AHA, such as high blood pressure and cholesterol levels, smoking, inactivity and overeating.

Stress makes us nervous, tense and moody. It may also contribute to headaches, upset stomach, back pain and sleeping problems. It can weaken the immune system, which increases the likelihood of getting sick – and, if you already suffer from a chronic condition, stress may make it worse.

This holiday season – and year-round, remember your heart is affected by the stress in your life. Begin now to incorporate coping strategies that you can use for a lifetime.

Stressed? Try these tips

Stress relief comes in many forms. Here are a few tried and true methods for keeping your head – and protecting your health.

• Keep a stress journal. Try to figure out what’s making you feel anxious. Putting it down on paper helps with brainstorming ideas about how to change these situations.
• Get it off your chest. Talking with a family member, friend, of health care professional can help.
• Get plenty of rest. Health experts advise that adults get a minimum of 7-9 hours of sleep nightly – though 39% of us sleep less than the minimum 7 hours recommended. Sufficient sleep restores the body and supports the immune system, and helps us to stay mentally alert and able to manage stress better.
• Exercise three to five times a week for 30 minutes for good health, according to the American College of Cardiology and the American College of Sports Medicine. In addition to obvious health benefits, a good workout takes your mind off worries and releases feel-good endorphins that improve your mood.
• Ask for help. People with a strong support system of family and friends tend to manage stress better.
• Keep your calendar realistic. Assess your schedule and the time you have to devote to certain activities. Don’t be afraid to say “no” , even if it’s not because of a scheduling conflict. Sometimes the best medicine is some solitude and quiet time.
• Talk with your doctor. Your care provider can help with a plan of action and recommended lifestyle changes and, if necessary, prescribe medications to lower blood pressure or relieve anxiety.

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