If there is one health problem everyone experiences, it’s stress. Whether it’s career, family, financial issues, or simply being unable to disconnect from social media, the effects of stress on the body can be severe and long-lasting.
Katie Nascarella, a health coach at PartnerMD, often works with patients on how to handle the inevitable stresses in their lives.
“Every single person is affected by stress, so the challenge is to keep it at bay,” Nascarella says. “It’s about how people handle it.”
The biggest concern is an increased risk of heart attack due to constantly elevated blood pressure, she says.
“Stress can also increase risk for diabetes, and lead to sleep issues, colds, and infections,” Nascarella says. “The immune system is weakened by chronic stress.”
In addition, she says patients need to look at the behaviors that often stem from stress, such as skipping meals or overeating, social isolation, drugs, alcohol, or other coping mechanisms.
New research shows that how people perceive stress may be more important than the stress itself. People who perceive the stress as a negative factor in their lives are at increased risk for high blood pressure and heart attack, while those that view the stress in a more positive light don’t experience those negative health effects.
“If people think of it as rising to the occasion, that the stress is helping them meet the demands of their job or something else, then people can cope with that stressful moment,” Nascarella says.
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Stress-fighting steps
Nascarella suggests a number of ways to minimize the effects of stress. Her tips include many of the steps we know we should take, but often don’t.
She suggests taking small steps and paying attention to the positive effects, which will provide motivation to keep going.
“That’s your No. 1 stress-relieving tool,” she says. The best activity to participate in is “the one that makes you happy.”
Walking, yoga, running, golf, tennis, hiking — choose anything that takes you away from your stresses, releases endorphins, and makes you feel good, Nascarella says.
Exercise goes a long way toward increasing sleep quality, she says. Disconnecting from technology and doing something calming like meditation or journaling can also help.
Eating a well-balanced diet and drinking plenty of water can help reduce the inflammation and high blood pressure that stem from stress. These top three all work together, each making the other two easier to accomplish, so tackling them all together can triple the benefits, she said.
Social support is also important.
“Make sure you have people you can rely on to get through tough times,” she says.
Anyone who listens and helps you talk through your stresses can be a huge help.
Nascarella says she often asks patients about their hobbies and suggests options that don’t have to take up much time, like playing piano or guitar, sewing, crafting, or taking 10 to 15 minutes to write down thoughts or listen to music.
“Hobbies that involve several of the five senses tend to further boost happiness and reduce stress,” she says.
