Stress is a common part of life, especially when living with heart disease or recovering from a heart event. While you can't eliminate stress completely, there are practical skills that can help support both your emotional well-being and your heart health. A few small changes in how you manage stress can have big results.
Here are 10 tips to help you manage your stress and emotional health.
1. Practice deep breathing.
When you're feeling stressed, take a few slow, deep breaths. Breathe in deeply so that your belly expands as you inhale and deflates when you exhale. Deep breathing relaxes your body and lowers your blood pressure and heart rate.
2. Focus on what you can control.
Some situations are outside of your control, but your response is not. Direct your energy toward small, manageable actions that support your health, rather than worrying about things you cannot change.
3. Know your stress and emotional triggers.
Pay attention to the situation or events that tend to increase your stress. Knowing your stress triggers will help you be better prepared to respond to stress in healthy ways.
4. Stay connected.
Spend time with people who help you feel supported. Talking with family, friends, or your healthcare team can help you cope with challenges and remind you that you don’t have to face them alone.
5. Make time for things you enjoy.
Stress often causes us to stop doing activities that bring us joy or meaning. Make time for hobbies, the outdoors, creativity, volunteering, spirituality, loved ones, or learning something new, even if you don't initially feel like it.
6. Take care of your body.
Caring for your body can help you be more resilient to stress. Choose physical activity that is safe and enjoyable for you, eat nutritious food, prioritize sleep and rest, and take your medication as prescribed. Try to avoid the tendency to consume more alcohol and non-prescribed drugs in stressful times.
7. Notice and name your emotions.
Most of us are not aware of how we are feeling at any given moment. Noticing and putting words to your emotions lets you think about them more accurately and decide how you will react. Name it to tame it.
8. Slow your body down.
Take time throughout the day to slow down and rest. Whether you practice meditation, spend time in nature, stretch, listen to music, or simply enjoy a quiet moment, regular breaks can help reduce stress and improve focus.
9. Be kind to yourself.
Notice when you are putting a lot of pressure on yourself and try to be nicer to yourself. For example, instead of saying to yourself “I shouldn't have eaten that, I am so weak,” say, “I ate a less-healthy meal today because I was tired.”
10. Ask for help when you need it.
If stress, anxiety, or low mood is making it difficult to cope or affecting your daily life, talk to your healthcare team. Support is available, and reaching out is a positive step toward caring for both your mind and your heart.
Other relevant resources
- Cardiovascular prevention and rehabilitation tips
- Cardiovascular prevention and rehabilitation guides
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