Manage stress to protect your well-being
By Jay Nachman
Stress, anxiety and mental health challenges are an unavoidable part of life for many of us. They can have a profound impact on both our emotional and physical health. Dr. Sabrina Islam, an associate professor of medicine at the Lewis Katz School of Medicine at Temple University, explains how stress can affect the body in ways that we might not always realize, often leading to long-term health concerns.
One of the most vulnerable systems in the body when it comes to stress is the vascular system, which includes the heart, blood vessels and the organs that depend on healthy blood flow. “When you are under stress, or if you’re dealing with anxiety that’s not well-controlled, it can raise your blood pressure and it can also raise your heart rate,” Dr. Islam said. “It can lead to a progression or acceleration of other vascular conditions, like coronary artery disease or development of arrhythmia(s).”
These conditions can lead to heart attacks, strokes and congestive heart failure.
It’s important to acknowledge that stress can be acute — triggered by a specific event or situation — but chronic, ongoing stress poses a much greater risk. While short-term stressors may be managed with simple strategies, prolonged stress over years can lead to a range of medical conditions that impact both physical and mental health.
Recognize impact
Dr. Islam emphasizes the first step in managing stress is recognizing and accepting that life is full of stressors. Whether it’s something at work, in your personal life or a combination of factors, stress is inevitable. “It might be short-lived and so we have certain ways that we can cope with stress in the short term,” Dr. Islam said.
To manage long-term stress, Dr. Islam encourages adopting a healthy lifestyle. This includes avoiding unhealthy coping mechanisms, like smoking or excessive alcohol consumption, and instead focusing on physical activity. Exercise has an incredible ability to counter stress. Just 150 minutes of moderate-intensity exercise per week can help regulate your blood pressure and heart rate, keeping stress from taking too much of a toll.
Getting enough sleep is another essential piece of the puzzle. Lack of sleep can make stress, anxiety and even depression worse, so prioritizing rest is key. Dr. Islam also suggests incorporating mindfulness practices, like meditation or deep breathing exercises, to help manage both short-term and long-term stress.
“It’s really great for balancing the blood pressure and heart rate and can prevent those spikes during stressful times,” she said.
For older adults, stress can look different due to major life changes — like shifts in living arrangements, retirement or the loss of loved ones — that may lead to increased social isolation and decreased physical activity. Dr. Islam points out that as people age, they may also become more vulnerable to mental health conditions, like anxiety and depression, which often go unrecognized.
“It is important to try to preserve as much autonomy as possible, (as it helps) to maintain cardiovascular and neurological health, as well as overall physical fitness,” said Dr. Islam. “(Healthy) coping mechanisms are even more paramount in the senior years, like mindfulness, yoga and staying physically active.”
Dr. Islam also emphasizes that it’s important to seek regular medical care, especially for those who may face barriers to accessing health care. “It is easier to treat medical conditions when they are first diagnosed and require less invasive testing and treatment options,” she said. “If we capture these medical conditions at an earlier state, we’re able to protect the body over time.”
She encourages both individuals and health care providers to take a holistic approach to health. “We need to consider the person as a whole,” Dr. Islam says. “If we’re not addressing anxiety, depression and stress, we’re not fully treating the underlying health conditions.”
Even when stress and mental health challenges seem overwhelming, Dr. Islam reminds us that it’s never too late to start making positive changes. “Coming in and getting that checkup and getting the process started is the first step toward turning things around and seeking a healthier life,” Dr. Islam said. “We can always make progress and that’s the beauty of cardiovascular health. You can always make things better. The best investment you can do is investing in yourself and your health.”
If you’re dealing with stress, anxiety or any mental health concerns, remember that you’re not alone; and there are many ways to improve your situation. Taking small steps, like getting active, prioritizing sleep or seeking support from a health care professional, can have a meaningful impact on your well-being.
Above all, be kind to yourself, and take things one step at a time.
Jay Nachman is a freelance writer in Philadelphia who tells stories for a variety of clients.
