Did you know that the typical American experiences upwards of 50 stressors a day? In my practice as a performance psychologist, my clients often cite stress, defined as an unwanted external strain, as a serious challenge in reaching and/or maintaining their professional goals. Stress may present itself in countless ways, including when we need to perform under pressure, juggle multiple professional, family and personal responsibilities, or have to manage an injury or setback.
According to an American Psychological Report (APA) report on stress, 76% of adults reported experiencing at least one physical symptom of stress —headache, fatigue, or feeling anxious—in the past month.
From an evolutionary perspective, we know that some stress is actually beneficial. When our bodies perceive a threat, the fight–or–flight response is activated, releasing stress hormones and preparing us for action. These hormones, including adrenaline and cortisol, lead to a rise in heart rate and blood pressure, which can enable us to run from a predator or fight off an attacker. In short bursts, stress and anxiety can help motivate us when we need to reach a deadline or when we have to draw beyond our normal capabilities. However, when these threats are more mental than physical, especially if they occur repeatedly, as is often the case in our modern environment, the resulting physical changes may be counterproductive or even dangerous to our health.
While stress can impact every organ in the body, it has an outsize impact on the heart and can contribute to the development of heart disease. Chronic stress, which elevates the sympathetic nervous system (SNS), increases heart rate and blood pressure. In addition, cortisol and adrenaline can cause inflammation which may contribute to atherosclerosis and increase our risk of heart attack or stroke. In addition, stress takes a toll on our mental health and our quality of life. Common symptoms of chronic stress include agitation, irritability, insomnia, forgetfulness, headaches, decreased energy, and abnormal bowel habits such as alternating diarrhea and constipation.
While we cannot prevent stress, we can choose how we react to it. When we understand the role stress plays in our lives, we can empower ourselves to react in ways that may help our heart and our health instead of harming them. Knowing that we are going to confront stress on a daily basis, we can be proactive and strategize about how best to manage its impact. The key to mitigating the effects of chronic SNS activation is to encourage activation of our parasympathetic nervous system (PNS). Activation of the parasympathetic nervous system (also called the “vagal” nervous system or the “rest and digest” system), has the opposite effect of the SNS and leads to a drop in heart rate and blood pressure.
This process of understanding and managing the stress in our lives begins with:
Building self–awareness around current situation
Setting a personal health intention
Developing strategies to engage the parasympathetic nervous system
Committing to a plan, including accountability
By adopting and consistently practicing healthy habits, including mind–body exercises, we can help protect our cardiovascular system against the damaging effects of chronic stress. Here are some great ways to activate your parasympathetic nervous system:
Exercise (walk, garden, clean the house)
Sleep (7–8 hours)
Spend time with friends and/or family
Practice meditation or mindfulness
Relaxation techniques (guided imagery, yoga, journal)
Even small changes to our lifestyle choices can make a big impact on our heart health. Recent developments in the field of stress, anxiety, and post-traumatic stress disorder are leading to new theories and approaches to management. In the meantime, the good news is that we can all choose how we react to stress by developing and engaging in proactive plans that can help bolster our resilience and improve our heart health.
“Stress is a given, resilience is a choice.” –Dr. Elizabeth Ward
