A heart condition such as atrial fibrillation, heart failure, high blood pressure, or even high cholesterol can put a lot of stress on you. What's worse, you may be feeling stressed about being stressed.
"It can be a vicious cycle -- stress can make heart conditions worse," says N.A. Mark Estes, MD, director of the Cardiac Arrhythmia Center at Tufts University School of Medicine.
Atrial fibrillation, also known as AFib, happens when your normal heart beat or rhythm is changed and may not be able to pump enough blood. About 1% of Americans have AFib.
Millions of people with long-lasting AFib live quite well, said Gordon F. Tomaselli, MD, director of the Division of Cardiology at Johns Hopkins University School of Medicine and a past president of the American Heart Association. "It's very possible to live a normal life for many years."
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Stress hormones can contribute to potentially dangerous inflammation in your arteries. Stress also raises your risk for diabetes. What's more, you may try to handle the stress in some unhealthy ways -- such as drinking too much, overeating, or smoking.
"Trying to prevent stress completely doesn't usually work, since life just gets stressful sometimes," says Gordon Tomaselli, MD, chief of cardiology at Johns Hopkins University School of Medicine. Instead, he suggests developing ways to deal with stress when it appears.
Get physically active. Experts are unanimous: Exercise is one of the best things you can do for a heart condition. Not only does it improve your physical health, it also can improve your mood and cut stress, says Estes. How much do you need? Aim for at least 30 minutes 5 days a week of moderately intense activity a week. Take a brisk walk, swim, bike, or do just about anything that gets your heart going. If you have a heart condition, check with your doctor before starting a new workout routine.
Try active relaxation. Mindfulness, meditation, yoga, tai chi, and deep breathing are all good options, Tomaselli says. "If you find an approach that gives you satisfaction and lowers your stress, stick with it," he says.
Reach out to friends and family. People you love are some of the best stress-busters you have. Give yourself a break. Just have some fun and share a laugh.
Do something new. Feeling stressed out and sick can put you in a rut. Push yourself to do something new. Visit a museum. Go to a bookstore. Read on a park bench. Go to a Spanish class.
Help others. At a time when you're feeling worried and sick, helping others can give you an unexpected lift.
Get enough sleep. Lack of sleep seems to increase levels of cortisol, a stress hormone. Aim for seven to nine hours a night.
Avoid triggers. Take a pass on the situations – and the people – that you know stress you out. Spend time with people who help you feel calm and happy. Put yourself in situations that engage you.
Get help. If you think your stress is getting in the way of your life, talk with people you are comfortable with or consider speaking with a therapist. Talking about your concerns can help you discover new ways to approach your problems.