February 2008
Control stress
The next time you have the urge to “kill” another driver for turning without signaling, consider this: Your anger may be a
greater threat to your mortality than someone else's ineptitude behind the wheel.
Indeed, growing research suggests that maintaining good emotional health—by curbing anger, treating depression, relaxing, and even just laughing—may be nearly as important for preventing heart attack and stroke as proper diet and exercise.
Strong negative emotions can cause a surge in certain hormones, such as cortisol and adrenaline, that trigger physiologic changes that threaten the heart. Anger and psychological stress, for example, tend to speed up the heart, raise blood pressure, narrow and inflame the blood vessels, provoke abnormal heart rhythm, and increase the risk of blood clots. Depression appears to cause clotting problems and may predispose the body to insulin resistance and diabetes.
Employ these strategies to curb stress and manage your emotions:
Try exercise
People who get regular aerobic exercise have lower stress-hormone levels, and their heart rate and blood pressure stay steadier when they're under duress. For advice, click Stay active and fit.
Curb hostility
One study to investigate the connection between emotions and heart health measured hostility with the Spielberger Trait Anger Scale. Rate yourself; to double check, ask someone who knows you well to answer the questions as if they were you.
If you score 22 points or more, your anger level is too high.
Consider meditation
Numerous studies have shown that regular meditation can produce lasting reductions in blood pressure. According to an observational study published in May 2005, funded in part by the National Institutes of Health, that benefit may translate into a lowered risk of heart attack and stroke.
Presumably, other techniques that promote concentrating on the present moment—such as yoga, tai chi, relaxation training, and deep breathing—would have similar effects.
Don’t ignore depression
Some research hints that antidepressant medication or psychotherapy may help reduce the risk of heart attack, at least in people with coronary disease. For example, a large 2004 study found that those who took antidepressants were less likely than others to experience a heart attack.
Consider cognitive training
You may be able to curb undue stress or hostility by reasoning with yourself and changing your thought processes. Potentially helpful techniques include recording angry or stressful thoughts in a diary; asking yourself whether your stress or anger is justified and, if so, whether you have a constructive response; simply saying to yourself "stop" every time you feel your anger or stress rising.
If self-help fails, you could consider working with a therapist, particularly a behavioral or anger specialist, and especially in a group setting.
Don’t isolate yourself
Club membership, religious or civic activities, volunteer work, or just a few close friends can also help curb stress. Animal support counts too; in one study, pet owners had lower stress levels than other people.
Get some laughs
Laughter apparently relaxes the blood vessels. Researchers at the University of Maryland School of Medicine in Baltimore showed two movies, one humorous, one stressful, to 20 healthy volunteers and tested their circulation. Average blood flow increased 22 percent during laughter and decreased 35 percent during stress.
Further, a one-year study of heart-attack survivors found that those who watched comedy videos for 30 minutes a day were less likely to suffer a second attack. In theory, any heart-warming emotion may be heart shielding, too.
Indeed, growing research suggests that maintaining good emotional health—by curbing anger, treating depression, relaxing, and even just laughing—may be nearly as important for preventing heart attack and stroke as proper diet and exercise.
Strong negative emotions can cause a surge in certain hormones, such as cortisol and adrenaline, that trigger physiologic changes that threaten the heart. Anger and psychological stress, for example, tend to speed up the heart, raise blood pressure, narrow and inflame the blood vessels, provoke abnormal heart rhythm, and increase the risk of blood clots. Depression appears to cause clotting problems and may predispose the body to insulin resistance and diabetes.
Employ these strategies to curb stress and manage your emotions:
Try exercise
People who get regular aerobic exercise have lower stress-hormone levels, and their heart rate and blood pressure stay steadier when they're under duress. For advice, click Stay active and fit.
Curb hostility
One study to investigate the connection between emotions and heart health measured hostility with the Spielberger Trait Anger Scale. Rate yourself; to double check, ask someone who knows you well to answer the questions as if they were you.
If you score 22 points or more, your anger level is too high.
| The Anger Scale | |
|---|---|
| SCORING: Almost never: 1 point. Sometimes: 2 points. Often: 3 points. Almost always: 4 points. | |
| I am quick-tempered. | _______ |
| I have a fiery temper. | _______ |
| I am a hot-headed person. | _______ |
| I get angry when I am slowed down by others' mistakes. | _______ |
| I feel annoyed when not given recognition for doing good work. | _______ |
| I fly off the handle. | _______ |
| When I get angry, I say nasty things. | _______ |
| It makes me furious when I am criticized in front of others. | _______ |
| When I get frustrated, I feel like hitting someone. | _______ |
| I feel infuriated when I do a good job and get a poor evaluation. | _______ |
| Total: | _______ |
Consider meditation
Numerous studies have shown that regular meditation can produce lasting reductions in blood pressure. According to an observational study published in May 2005, funded in part by the National Institutes of Health, that benefit may translate into a lowered risk of heart attack and stroke.
Presumably, other techniques that promote concentrating on the present moment—such as yoga, tai chi, relaxation training, and deep breathing—would have similar effects.
Don’t ignore depression
Some research hints that antidepressant medication or psychotherapy may help reduce the risk of heart attack, at least in people with coronary disease. For example, a large 2004 study found that those who took antidepressants were less likely than others to experience a heart attack.
Consider cognitive training
You may be able to curb undue stress or hostility by reasoning with yourself and changing your thought processes. Potentially helpful techniques include recording angry or stressful thoughts in a diary; asking yourself whether your stress or anger is justified and, if so, whether you have a constructive response; simply saying to yourself "stop" every time you feel your anger or stress rising.
If self-help fails, you could consider working with a therapist, particularly a behavioral or anger specialist, and especially in a group setting.
Don’t isolate yourself
Club membership, religious or civic activities, volunteer work, or just a few close friends can also help curb stress. Animal support counts too; in one study, pet owners had lower stress levels than other people.
Get some laughs
Laughter apparently relaxes the blood vessels. Researchers at the University of Maryland School of Medicine in Baltimore showed two movies, one humorous, one stressful, to 20 healthy volunteers and tested their circulation. Average blood flow increased 22 percent during laughter and decreased 35 percent during stress.
Further, a one-year study of heart-attack survivors found that those who watched comedy videos for 30 minutes a day were less likely to suffer a second attack. In theory, any heart-warming emotion may be heart shielding, too.
