No Heart Left Behind

Manage Stress

Stress is a part of our everyday lives. Managing stress can help to reduce the risk for heart disease.

Consider two drivers stuck in a traffic jam. One has her white-knuckled hands on the steering wheel with a panicked look on her face. Her heart is racing, and her blood pressure is probably elevated. Compare that with driver No. 2 who realizes that the traffic jam is out of her control. She puts on some soothing music, leans back, takes deep breaths and relaxes.

There are lots of healthy ways to de-stress. One of the best is physical activity. Activities such as stretching, yoga and tai chi can also be beneficial. Deep breathing is a simple and portable way to combat our body’s stress response. On a regular basis, it’s important to fit in down time to help us manage stress—soaking in a bubble bath, reading a novel, calling a friend or just setting aside a few minutes to daydream.

Deep breathing exercise

Sit comfortably with your back straight. Place your hand on your belly, and as you take a deep breath in, feel your stomach. Breathe from deep within your belly, not just your lungs. Hold your breath for a few seconds, and then gently exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. Continue this process for several minutes while you feel the stress slip away. Repeat any time you need a quick stress reducer.

Your coaching assignment for this week:

Review her Activity Log and Healthy Food Diary. Discuss her progress.
Remind her to attend the COPP Heart Healthy Nutrition Education and Cooking Demonstration (see schedule).
Talk with her about the importance of managing stress.
Demonstrate how to do deep breathing.
Ask her to identify ways that she can de-stress.
Review her goals for this week:
- Watch how she responds to stressful situations.
- Practice deep breathing and ways to de-stress.
- Continue to work on regular physical activity, and healthier eating habits. Keep track of progress on her forms.

Coaching tip

Help is available. No one is expected to have all of the answers. Remember, as the coach, you can e-mail mcarter@desu.edu if you’re unsure about something.

Weekly review question

Q: True or false: Uncontrolled stress is a risk factor for heart disease.

A: True.