April is recognized as National Stress Awareness Month to bring attention to the negative impact of stress. Managing stress is an essential component of a healthy lifestyle. Knowing how to manage stress can improve mental and physical well-being as well as minimize exacerbation of health-related issues.

As we come to the end of the month the issue if stress does not just vanish. Here are some things to think about and pursue for a diminished stress level.

What does stress mean to you?

We all experience stress – yet we may experience it in very different ways. Because of this, there is no single definition for stress, but the most common explanation is a physical, mental, or emotional strain or tension.

Stress is a reaction to a situation where a person feels anxious or threatened. Learning healthy ways to cope and getting the proper care and support can help reduce stressful feelings and symptoms.

Common reactions to a stressful event can include:

• Disbelief, shock and numbness
• Feeling sad, frustrated and helpless
• Difficulty concentrating and making decisions
• Headaches, back pains and stomach problems
• Smoking or the use of alcohol or drugs

Affecting more than just your mind

Long-term stress can prove to be more than just a mental issue. From headaches to stomach disorders to depression – even very serious issues like stroke and heart disease can come as a result of stress.

When you are placed in a stressful situation, specific stress hormones rush into your bloodstream leading to an increase in heart rate, blood pressure and glucose levels. This is helpful in emergency situations, but having this “rush” for extended periods of time can be dangerous and make you susceptible to the issues mentioned previously.

Learn to overcome issues you cannot change

Sometimes the stress in our lives is not something we have the power to change. Try to:

Recognize when you don’t have control, and let it go.

Avoid getting anxious about situations that you cannot change.

Take control of your reactions and focus your mind on something that makes you feel calm and in control.

Develop a vision for healthy living, wellness, and personal growth, and set realistic goals to help you realize your vision.

Healthy ways for coping with your stress

Here are some basic ideas to help you cope with stress:

Take care of yourself – eat healthy, exercise regularly, get plenty of sleep, give yourself a break if you feel stressed.

Share your problems and how you are feeling and coping with a family member, friend, doctor, pastor or counselor.

Avoid drugs and alcohol. These can create additional problems and increase the stress you are already feeling.

Recognize when you need more help – know when to talk to a psychologist, social worker or counselor if things continue.

Potentially the most valuable takeaway here is knowing how to talk to others about your stress. This goes both ways, as you need to know how to discuss your problems with others as well as talk to anyone that comes to you with their issues.

Thanks to the American Institute of Stress for much of the content provided as well as the National Institutes of Health (NIH).

Additional Information/Resources

Mental Health America (MHA) provides some tips on how to reduce your stress by utilizing a Stress Screener. Access the Centers for Disease Control and Prevention (CDC) website and familiarize yourself with strategies for stress management.

OP

By Mark A. Mahoney, Ph.D. has been a Registered Dietitian/Nutritionist for over 35 years and completed graduate studies in Nutrition & Public Health at Columbia University. He can be reached at marqos69@hotmail.com.

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Breathing polluted air could affect mental health, and by extension increase the risk of death from cardiovascular disease, according to a new study involving more than 300 million people living in the USA.

Is there anywhere in the world where people breathe healthy, pollution-free air? This seems doubtful, according to the World Health Organization (OMS), which estimates that 99% of the global population “breathe air that exceeds WHO guideline limits and contains high levels of pollutants.” The global health authority estimates that ambient (outdoor) air pollution caused 4.2 million premature deaths worldwide in 2019, and that the “combined effects of ambient air pollution and household air pollution are associated with 6.7 million premature deaths annually.” The majority of these deaths are associated with cardiovascular disease.

American researchers have been investigating the subject, conducting a study across over 3,000 counties in the USA, with a total population of 315 million. Published by the European Society of Cardiology (ESC) on the occasion of its scientific congress, ESC Preventive Cardiology 2024, this research establishes a link between air pollution and the risk of stress and depression, which could significantly increase the risk of death from cardiovascular disease in people aged under 65. “Our study indicates that the air we breathe affects our mental well-being, which in turn impacts heart health,” explains Dr Shady Abohashem, of Harvard Medical School, Boston, USA.

While most scientific studies attempt to assess the impact of air pollution on physical health, this one initially focused on a potential association between pollution and mental health. Then, secondly, on the influence this could have on the risk of cardiovascular disease. To do this, the researchers focused on particles with a diameter of less than 2.5 micrometers, known as fine particles. Whether from vehicle exhausts or power plant combustion, these particles are considered harmful to respiratory and cardiovascular health.

Harmful effect on mental health

The scientists collected various types of data from the Centers for Disease Control and Prevention (CDC) for 3,047 US counties, including annual levels of fine particulate matter, which were classified according to WHO recommendations, and the average number of days on which county residents experienced mental health issues. As a result, the counties most affected by ambient air pollution were also those reporting the most days on which the population experienced mental health issues (+10%).

The researchers also point out that the link between poor mental health and premature cardiovascular mortality was higher in the most polluted counties. In detail, higher levels of mental health disorders were linked to a three-fold increase in premature cardiovascular mortality in counties with the most polluted air. This finding has prompted the scientists to call for strategies to address not only outdoor air pollution, but also the mental health of citizens.

“Our results reveal a dual threat from air pollution: it not only worsens mental health but also significantly amplifies the risk of heart-related deaths associated with poor mental health. Public health strategies are urgently needed to address both air quality and mental wellbeing in order to preserve cardiovascular health,” concludes the study’s lead author, Dr Shady Abohashem.

Photo by Maksim Ilyukhin

The Anatomy of Anxiety

When wrestling with anxiety, the body responds in a manner reminiscent of an ancient warrior preparing for battle. This ‘fight or flight’ response triggers the release of hormones such as cortisol and adrenaline, which elevate heart rate and constrict blood vessels. Consequently, blood pressure surges.

While these transient spikes may not pose an immediate threat, concerns arise when anxiety becomes a chronic companion. Persistent anxiety could potentially cultivate an environment conducive to high blood pressure, owing to unhealthy lifestyle choices and extended periods of heightened blood pressure.

A Nation Gripped by Stress

According to The American Institute of Stress, over half of the US population grapples with daily stress, painting a worrisome picture of the nation’s collective mental health. Work-related stress emerges as a significant contributor, with 94% of employees reporting experiencing it.

Stress: A Silent Saboteur

Chronic stress, characterized by prolonged exposure to stress hormones, can silently sabotage various organ systems. It has been linked to mood swings, sexual dysfunction, stomach ulcers, and respiratory infections. Moreover, it poses a risk to the cardiovascular system, potentially leading to heart disease.

However, all hope is not lost. By managing anxiety through exercise, meditation, and counseling, individuals can reclaim control over their health and potentially prevent the onset of high blood pressure.

As we navigate the labyrinth of modern life, understanding the profound interplay between our emotional and physical well-being becomes increasingly crucial. Addressing anxiety is no longer just a matter of mental health; it’s a vital step towards safeguarding our hearts.

In this quest for balance, each deep breath taken during meditation, each mile run, and each therapy session attended are not mere acts of self-care. They are powerful strides towards a healthier heart and a more serene mind.

In the face of the stress epidemic, taking charge of our mental health is not a luxury, but a necessity. It’s time to recognize anxiety’s impact on our cardiovascular system and address it head-on, ensuring that our hearts beat not just faster, but stronger and healthier.

Photo by Pavel Danilyuk

By Emmanuel Abara Benson

Original post bnn

Photo by cottonbro studio

By Colby Stong

February 15, 2024

Anxiety’s Impact on Heart Health: A Closer Look

Anxiety and stress can have a profound impact on our cardiovascular system. By understanding this connection, we can take proactive steps to manage anxiety through exercise, meditation, and counseling, promoting a healthier heart and mind.

In the intricate dance between our minds and hearts, anxiety emerges as a formidable partner. Acknowledging its potential to temporarily escalate blood pressure, medical experts are delving deeper into its long-term implications.

The Anatomy of Anxiety

When wrestling with anxiety, the body responds in a manner reminiscent of an ancient warrior preparing for battle. This ‘fight or flight’ response triggers the release of hormones such as cortisol and adrenaline, which elevate heart rate and constrict blood vessels. Consequently, blood pressure surges.

While these transient spikes may not pose an immediate threat, concerns arise when anxiety becomes a chronic companion. Persistent anxiety could potentially cultivate an environment conducive to high blood pressure, owing to unhealthy lifestyle choices and extended periods of heightened blood pressure.

A Nation Gripped by Stress

According to the American Institute of Stress, over half of the US population grapples with daily stress, painting a worrisome picture of the nation’s collective mental health. Work-related stress emerges as a significant contributor, with 94% of employees reporting experiencing it.

Stress: A Silent Saboteur

Chronic stress, characterized by prolonged exposure to stress hormones, can silently sabotage various organ systems. It has been linked to mood swings, sexual dysfunction, stomach ulcers, and respiratory infections. Moreover, it poses a risk to the cardiovascular system, potentially leading to heart disease.

However, all hope is not lost. By managing anxiety through exercise, meditation, and counseling, individuals can reclaim control over their health and potentially prevent the onset of high blood pressure.

As we navigate the labyrinth of modern life, understanding the profound interplay between our emotional and physical well-being becomes increasingly crucial. Addressing anxiety is no longer just a matter of mental health; it’s a vital step towards safeguarding our hearts.

In this quest for balance, each deep breath taken during meditation, each mile run, and each therapy session attended are not mere acts of self-care. They are powerful strides towards a healthier heart and a more serene mind.

In the face of the stress epidemic, taking charge of our mental health is not a luxury, but a necessity. It’s time to recognize anxiety’s impact on our cardiovascular system and address it head-on, ensuring that our hearts beat not just faster, but stronger and healthier.

Originally posted by bnn

Photo by Pavel Danilyuk

By Emmanuel Abara Benson

• Researchers are reporting that stress early in life can contribute to cardiometabolic diseases in adulthood.
• They say that’s because high levels of stress hormones may contribute to heart disease.
• Experts say there are a number of ways parents can help children understand and deal with stress.

Stress in adolescence and early adulthood may contribute to the development of cardiometabolic diseases later in life, according to a studyTrusted Source published today in the Journal of the American Heart Association.

To reach their findings, researchers looked at the health information of 276 participants from the Southern California Children’s Health Study from 2003 to 2014 and a follow-up assessment from 2018 to 2021.

The stress participants felt was measured using the Perceived Stress Scale, with questions about thoughts and feelings during the previous month. Assessments were done in three life stages: childhood (average age of 6 years), adolescence (average age of 13 years), and young adulthood (average age of 24 years).

In early childhood, parents provided information on their child’s stress levels. During adolescence and adulthood, the responses were self-reported.

The researchers categorized participants into four groups:

• Consistently high stress
• Decreasing stress
• Increasing stress
• Consistently low stress

The scientists used six different markers to determine a cardiometabolic risk score in young adulthood:

• Neck artery thickness
• Systolic and diastolic blood pressure
• Body mass index (BMI)
• Percent of body fat
• Android/gynoid ratio
• Hemoglobin A1C

Participants received one point for markers above the normal range. The scientists did not use BMI in calculating the risk score as the body fat percentage and the android/gynoid ratio provided a comprehensive assessment.

End scores ranged from 0 to 5, with higher scores indicating higher cardiometabolic risk factors.

As burnout has reared its head, workers and managers alike have struggled. A startling number of people have found themselves experiencing burnout, defined by the World Health Organization as an occupational phenomenon resulting from chronic workplace stress that goes unmanaged. Around 42% of the global workforce at the end of 2022 said they were burnt out, according to Future Forum, a research consortium backed by Slack. And according to an April 2023 report from the American Psychological Association, 77% of workers had experienced work-related stress in the last month, and 57% said there had been negative impacts often associated with workplace burnout from that stress.

But some people have successfully avoided burnout, even in high-pressure jobs. It’s hard to put an exact number on this phenomenon, as “few organizations and research institutions are in a position to do those kinds of longitudinal studies,” says Ken Matos, people science director at human resource platform Culture Amp—but the burnout escapees certainly exist.

Who manages to avoid burnout and why is central to Kandi Wiens, co-director of University of Pennsylvania’s master’s in medical education program and author of the upcoming book Burnout Immunity: How Emotional Intelligence Can Help You Build Resilience and Heal Your Relationship With Work. Over the course of her research interviewing chief medical officers during the pandemic, Wiens met health care workers who not only evaded burnout, but thrived in hospitals’ high-stress environments. The experience upended her belief that “everyone experiences burnout.”

“No one is immune to stress. Every one of us feels stress, whether it’s good stress, bad stress, anywhere in between,” she tells Fortune. “But there are people everywhere that are immune to burnout.”

Although most experts agree that the idea of a true, permanent immunity to burnout is impossible, Wiens and others say there are some key emotional tools available to most people that could allow them to choose the right work situation, and thrive under stress.

“It’s all about awareness,” Wiens says. “Awareness has a lot to do with really understanding yourself and what it is that makes you more vulnerable to burnout based on personality, temperament, and what you want out of work.”

Self-awareness and self-regulation

Wiens’ theory is that burnout avoiders are particularly strong in two areas of emotional intelligence: self-awareness and self-regulation.

There’s a certain level of healthy stress that humans actually need, Wiens says, but it’s important to be aware of what keeps you in that “sweet spot of stress” and what puts you over the edge. A physician she met during her research thrived during the pandemic, for example, but he knew the stressful conditions he worked under every day fell within his tolerance level—the same wasn’t true for the other doctors.

Individuals who avoid burnout also develop successful self-regulation tools to help prevent negative thoughts, emotions, and reactions when work stress comes to a head, according to Wiens. Those coping mechanisms can include reaching out to a supportive friend or loved one, engaging in breathing techniques, exercising, getting out of the office into green spaces, or even having a good old-fashioned endorphin-filled cry—whatever can help you re-center yourself to healthily manage the stress you’re under.

Christina Maslach, a psychologist and professor at University of California, Berkeley, who pioneered research on burnout and co-created what many consider the gold standard assessment for burnout, agrees that people who avoid it develop various strategies to deal with chronic job stress. They can also simply adjust their relationship with their job to be a better match for them. That includes taking on less work or saying no to additional work, improving relationships with coworkers, and not constantly thinking about work when they’re not there.

But experts Fortune spoke with are careful to point out that there’s no such thing as a burnout superhero. “It is not that there are only some sort of ‘special people’ who are ‘immune to burnout’ and other people who are not,” Maslach told Fortune via email. That would be a medical way of thinking about it, she says, but burnout isn’t classified as an official medical diagnosis. And “immunity,” says Maslach, might not be the right way to think about avoiding burnout.

“One of the problems of the medical approach is that it frames the question in terms of an individual person, i.e. ‘who is burning out,’ rather than framing it as ‘why are people burning out,’” she says. “It is fine to help people cope with chronic stressors, but a better, preventive strategy is to make changes to eliminate or reduce those stressors, so that people are less at risk for burnout.”

Michael Leiter, professor emeritus at Acadia University and burnout researcher who works closely with Maslach, says that while it helps for someone to be self-aware and have high levels of emotional intelligence, what helps more is having work environments that allow for flexibility, belonging, and respect.

“Coaching people to endure or tolerate disrespectful workplaces would be a catastrophic strategy,” he says. “Developing more respectful workplaces would be the way to go.”

Building a better workplace

Burned-out workers are a big problem for corporate America.

Disengaged employees, and those who are not actively engaged, cost the world roughly $8.8 trillion in lost productivity, according to Gallup. And according to research from Stanford, how workplace stress is managed in organizations correlates to roughly 8% of annual health care costs and leads to roughly 120,000 deaths a year.

Burnout is also related to more than just the workplace, which makes studying the phenomenon even more difficult. Other factors, like someone’s personal life and stressors, can hinder their so-called burnout immunity.

“A lot can be done to prevent it, but it’s very difficult to provide evidence for that. Because looking at everyone who did not get burnout, you don’t know if they all did the right things or not,” says Jacqui Brassey, co-lead of the McKinsey Health Institute, a nonprofit within consulting firm McKinsey & Co. dedicated to improving life expectancy and the quality of life.

That may be why much of burnout research centers on what organizations should do to help foster work environments and culture where burnout is less likely to happen. That includes emphasizing a sense of belonging and purpose for employees, setting and encouraging healthy boundaries, and allowing for flexibility and autonomy.

But managing burnout from the top is also critical, according to Melissa Doman, an organizational psychologist who’s written a book on how to have conversations around mental health at work. The stress that executives experience from financial and performance pressure puts them at higher risk to suffer heart attack and other health issues often related to burnout. Developing emotional intelligence tools to better manage stress, she says, should be a must for leaders.

“Not prioritizing leaders’ emotional health ever was stupid,” Doman says. There’s an increasing expectation and need for leaders to be emotionally intelligent, both for their employees’ benefit and their own. “Just because someone is in a leadership position does not mean that emotional intelligence is a given,” she says.

Perhaps the answer is a mix of both individual emotional intelligence and organizations being intentional about workplace environments to help avoid burnout. Because, “there’s a lot to be said for people who report specific skills reporting lower levels of burnout symptoms,” Brassey says. “So it’s a combination of both, but it’s also definitely trainable.”

This story was originally featured on Fortune.com

Photo by energepic.com

Visit THE AMERICAN INSTITUTE OF STRESS

Like many creatives, life experiences influence my work, in this case, my writing.  This year, the dominant emotion was stress (and adventure), which leached into my articles and drove some of the focus.

As some of you know, my husband and I relocated back to the US in April. At the end of 2022, we decided that life in Israel, where we were living, had become just too stressful for me (and that was before the war): I porked up; my blood pressure was in the stratosphere; I wasn’t sleeping.  My doctors urged me to take blood pressure medicines. I told them it was stress. They wanted me to take serious anti-anxiety meds. I started reading. I wasn’t thrilled with what I read — I said no. And to the chagrin of my husband, who thought he’d never move again, I announced we were going home.