Kate Jwaskiewicz, VP Coaching Services

Stress.  Normal daily life includes a healthy dose of stress for just about everyone – it keeps us alert and on task.  Work, family, careers, relationships all account for some level of stress in our lives. As we may know, stress and our body’s hormonal reaction to it can be beneficial in certain situations, i.e. ‘fight or flight’. However, when we suffer from daily, chronic, toxic levels of stress our bodies, particularly our hearts, do not have an opportunity to recover from increasingly high levels of cortisol and adrenaline which are produced in response to stressful situations.

Overtime our bodies don’t differentiate from situations that are truly life or death versus typical situations such as being stuck in traffic. This is chronic stress and it is wreaking havoc on us all. While studies to date may be inconclusive on the direct effects chronic stress has on the heart, it is certainly logical to accept that stress triggers unhealthy behaviors causing myriad of physiological issues.  For example, when we’re stressed we tend to turn to unhealthy foods, alcohol and nicotine and these can eventually lead to rising cholesterol levels, blood pressure and decreased immune function, all conditions that increase the incidence of heart disease.

So, how can we reduce the effects of stress on our bodies and protect our hearts? Here are five ways stress management techniques can manage stress and help your heart:

1.     Meditation

There are many ways to include meditation in your daily routine. Practicing yoga, participating in guided meditations, and mindful breathing are all types of meditation.  Meditation encourages concentration and inner visions, focusing on imagery and when our minds wander, returning to the breath. Try the 5 – 5 – 5 – 5 rule.  Breathe in for 5 seconds, hold for 5 seconds, exhale for 5 seconds, 5 times.

2.     Practice Self-Care

Schedule a massage, pedicure, or haircut. Watch your favorite television show, uninterrupted. Settle on the couch with a good book and let your mind unwind.

3.     Unplug

Try a social media detox. Turn-off your television, cell phone, iPad, radio. Remove the temptation to read, process, judge and respond to posts, tweets, texts, e-mails or calls (unless, of course, completely necessary).

4.     Time Management and Day Planning

By taking the time to plan your day in advance, you can relieve much of the stress that comes from feeling unprepared and overwhelmed. Take a few minutes each morning to answer the following questions:

What do I want to accomplish today and what is the relative priority of each task?

How much time will it take to complete each tasks and what time of day do I need to start each task to ensure I complete it on time?

Once you answer these questions, take 5 minutes to plan your day. Keep in mind that your plan is flexible and you may need to reassess. Continue with this process when new tasks arise to keep your day manageable.

5.     List and Appreciate Positive Moments

Spend time with gratitude. Share accomplishments with loved ones and celebrate successes of those around you. Focusing on positivity leaves little time for negative thoughts and unnecessary stress.