Remember that scene in The Santa Clause where Tim Allen is running on the treadmill in the doctor’s office after gaining a ridiculous amount of weight (and a full beard)? His doctor is giving him a stress test to be sure his ticker is working properly. Of course, Santa’s heart is fine.
What the doctor didn’t test, though, was something just as important: The effect that the mental and emotional stress of suddenly being Santa Claus has on Scott Calvin as he adjusts to his new life.
Much is known about the effects of physical stress on the heart. After a heart attack, the patient is told not to lift heavy items, and is given an injunction to “avoid stress”. But a recent study in the Journal of the American Medical Association (JAMA) looked at patients with underlying heart disease from the perspective of how mental and emotional stress affects heart health, and found that “(m)ental stress–induced myocardial ischemia was significantly associated with an increased risk of cardiovascular events in patients with coronary heart disease” (JAMA).
In other words, mental and emotional stress is harmful to a heart patient. And if it is harmful to someone who has known heart problems, it is probably harmful to everyone’s cardiac health.
Most of you reading this are probably already aware of the benefits of lowering mental and emotional stress in your life. You’ve probably practiced some yoga or meditation, or make sure to get regular Reiki sessions or massages, because you notice how much better you feel when you do these things.
Many of you reading this are also thinking, Wow, my dad/husband/sister needs to stop overreacting in traffic or at the tv news or when the neighbor leaves his trash cans on the street all week.
Bursting into fits of anger is a habit for many people. They may come to enjoy the rush of hormones that occurs when they blow their top; but it is adrenaline and cortisol that are being released - the fight or flight duo - and not the feel-good combo of serotonin and dopamine, nor the runner’s favorite rush of endorphins and oxytocin.
And I know, helper that you are, you will want to show the JAMA article to the top-blower you love, and bring them to your next yoga class, or at least show them how to breathe properly. But this tactic is bound to hit resistance. Everyone has to come to these conclusions on their own, or through the recommendation of someone they think is objective and wise, and that’s not usually their wife or brother. No matter how wise you may be!
But here’s something that might make you feel helpful anyway: When you are able to bring your own calm presence into a situation, the overall level of stress does decline. Maybe not a whole lot, but some. And that’s better than you jumping into the fray and adding to the cortisol rush!
Here are some quick things to do throughout the day to maintain equanimity, or “the balance that is born of wisdom”, as Sharon Salzberg says. If we can stress less, we may live longer and wiser, and so may our loved ones!
Breathe through your nose. This brings fresher, cleaner air deep into the lungs to support your entire system. Whole books are written about breathing, but the usual takeaway is, close your mouth!
Take a movement break. Concentration is a huge workout for your brain, and it needs a change of pace as much as your body does. Grab a hula hoop or jump rope, march in place, do some simple yoga or resistance stretches.
Meditate. Two minutes, five minutes, an hour; it doesn’t matter, as long as you actually do it. Find an app for your phone to make it simple.
Notice. What ticks you off? When do you start to crave a snack? What makes one day great and another so-so or worse? Some of these things are adjustable, and once you are aware you can make beneficial changes in your routine or your surroundings. Or in the people surrounding you!
Hydrate. Yeah I know. Boring. But it makes a difference, so chug some water every so often, or sip it throughout the day. Flavor it if you want, just no/low sugar please.
Here’s to less stress in your self, your household, your workplace, your life!
Peace,
Jeannette
