By zp7op| Contributor
The Impact of Stress on Americans
Due to work commitments, family responsibilities, and an ever-evolving environment, many individuals in the United States experience significant stress. Research from the State of the Global Workplace indicates that U.S. workers are among the most stressed globally. While experiencing some stress can be natural and even beneficial, prolonged or chronic stress can adversely affect both mental and physical health.
Chronic stress is associated with a heightened lifetime risk of developing heart disease and stroke. It can foster unhealthy behaviors such as overeating, inactivity, and smoking, while also increasing risk factors like high blood pressure, depression, and anxiety. Nonetheless, a scientific statement from the American Heart Association suggests that managing stress and nurturing a positive outlook can enhance both health and well-being.
Strategies to Alleviate Chronic Stress
In an effort to help individuals understand the link between stress and physical health, the American Heart Association provides these research-supported strategies for alleviating chronic stress.
Stay Active
Engaging in regular physical activity is one of the most straightforward methods to maintain health and alleviate stress. Exercise is associated with a reduced risk of various diseases, stronger bones and muscles, enhanced mental health and cognitive abilities, along with a decreased likelihood of depression. Furthermore, being active can elevate energy levels and improve sleep quality. The American Heart Association advises that adults should aim for a minimum of 150 minutes of moderate activity, 75 minutes of vigorous activity, or a combination of both each week.
Meditate
Integrating meditation and mindfulness into your routine can provide a few moments to distance yourself from daily pressures. Research indicates that meditation can help lower blood pressure, enhance sleep quality, support the immune system, and improve cognitive processing.
Practice Positivity
Maintaining a positive attitude significantly contributes to overall health. Studies demonstrate that a positive outlook can extend life expectancy, and individuals who are happier typically experience better sleep, engage in more physical activity, maintain healthier eating habits, and are less likely to smoke. Employing positive self-talk can help promote calmness. Instead of thinking, “everything is going wrong,” try to reframe the situation by reminding yourself, “I can manage this if I take it one step at a time.”
Instead of saying, “everything is going wrong,” re-frame the situation and remind yourself, “I can handle this if I take it one step at a time.”
Show Gratitude
Practicing gratitude is a powerful method for mitigating feelings of depression and anxiety while improving sleep quality. Begin by writing down three things you appreciate each day.
Find a Furry Friend
Owning a pet can contribute to increased fitness levels, reduced stress, lower blood pressure and cholesterol, stabilized blood sugar, and enhanced overall happiness. Interacting with companion animals may evoke feelings of joy, nurturing, and goodwill, while simultaneously decreasing stress hormone levels. Research from the American Heart Association also indicates that dog ownership is associated with a reduced risk of depression.
Discover more stress-management strategies at Heart.org/stress.
Understanding Stress
Gaining insight into stress is crucial for effectively managing and reducing it. Here are some key points to consider about stress and its implications on your life:
- Currently, one in three adults in the U.S. reports feelings of worry or depression.
- Elevated levels of the stress hormone cortisol are connected to a greater risk of high blood pressure and cardiovascular incidents, such as heart disease and stroke.
- The primary sources of stress include financial issues, workplace pressures, family obligations, and health-related concerns.
- Occupational stress is linked to a 40% increased risk of cardiovascular diseases, including heart attack and stroke.
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