4 Stress Management Tips to Improve Heart Health
- 3 hours ago
- 4 min read
Eva Gordon works with individuals, families, and organizations to promote safety, well-being, and self-care. Eva is the founder and director of Life Guide LCSW, P.C., a mental health practice providing psychotherapy and community mental health education.
February is American Heart Month, and we need to find practical ways to care for ourselves. According to the Centers for Disease Control, heart disease is the number one cause of death in the US and the world. President Lyndon Johnson designated February as a national call to bring attention to heart health in 1964. One way to manage heart health is to learn stress management tools.
What is stress?
Before we begin learning tools for stress management, let us first define what stress is. The National Institute of Mental Health (NIMH) defines stress as a response to any demand or challenge that happens to all of us. Not all stress is bad, yet prolonged or chronic stress is unhealthy. The main idea is that stress is manageable.
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Understanding stress is crucial because its impact on heart health is significant. The American Heart Association states that unhealthy mental health conditions increase your risk of heart disease and stroke. These mental health issues put you at risk for heart disease, i.e., high blood pressure: Depression, Anxiety, Chronic Stress, anger, pessimism, and dissatisfaction with life.
Benefits of stress management for heart health
One study shows that people recovering from heart disease who included stress management in medical rehabilitation had lower stress rates and cardiac events than patients without stress management. They also saw lower rates of heart attacks, angina, and strokes.
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With this background, let’s explore four actionable stress management tools that can make a difference in your heart health:
1. Check in with yourself
Reflect on your health with a holistic viewpoint. Check your appetite to see if it has lessened or increased over the past few weeks. Is your sleep broken by waking up in the middle of the night, or do you have your usual 6-8 hours of sleep? Has your mood been shifting lately, i.e., yelling more than usual or shutting down more frequently? Do you have any challenges with decision-making? This could be less mental clarity with simple tasks like wearing clothes, or what to eat. Also, has your physical activity decreased or increased? Physical activity is a wonderful way to reduce stress.
2. Keep track of your breathing
Deep breathing is a fantastic way to reduce stress. It is a natural, immediate response to stress and anxiety. To do deep breathing, first inhale through your nose and hold for 3 seconds. Then exhale through your mouth, as if you are holding a straw, and breathe slowly. As you do this for 3-5 minutes, you will feel the tension in your body lessen, especially in your chest and shoulders.
3. Talk to yourself nicely
Positive self-talk provides healthy emotional support to your mind. When facing a challenge, recite a mantra or spiritual phrase, i.e., “I can do this” or “This is temporary.” Replace negative thoughts with positive action, i.e., go for a walk, call your BFF/partner, or listen to a song you enjoy. You can also write down what is bothering you to release stress from your mind, body, and spirit.
4. Get a bedtime routine
Take time to clear your mind from your day to reduce stress and anxiety. Your mind needs time to rest to improve your sleep. The first step is to reflect on your day, focusing on what went right today, and improving your mood. Make a to-do list for the day or week to organize and prioritize your tasks. Have an end time for technology, i.e., social media and TV. Do something that feels good to lighten your mood.
Thoughts to ponder
When you manage your stress, you are helping your heart. While we live in a world that feels like we are under constant stress, stress is manageable and is a part of life. When we feel stressed beyond a resolved problem, then check in with yourself. Check your physical health, your appetite, sleep, and physical activity. Use positive thoughts to reduce negativity and doubt, and create a bedtime routine.
If you’re ready to learn personalized stress management strategies that support your heart and overall well-being, schedule a consultation with me today and take the first step toward lasting balance and calm.
Read more from Eva M. Gordon, LCSW
Eva M. Gordon, LCSW, Psychotherapist and Mental Health Consultant
Eva M. Gordon, LCSW, is the founder and director of Life Guide LCSW, P.C., a mental health practice providing psychotherapy and community mental health education in the New York City area. Her focus is on providing mental health treatment to the Black community as a source of healing and hope. She mainly works with Black professional women ages 30 and up who struggle with unhealthy relationships. The goal is to help these women recognize that self-care is their birthright and not a privilege. Eva uses several strategies, including exploring behavioral patterns, emotional management, and understanding how multiple factors contribute to a person’s mental health during their lifespan.
