If you’ve ever had pericarditis, you know how serious it can be. An autoimmune disorder, heart attack, or viral infection usually causes pericarditis. But sometimes the reason is unknown. You can even develop a flare of pericarditis, also known as recurrent pericarditis.
Your immune system can trigger the recurrence because of inflammation. Up to 30% of people with pericarditis will have a flare within 18 months of their first episode.
You may try to avoid everyday activities, have sleep problems, or notice you can't work as much. Along with medical treatment, lifestyle changes can improve your well-being and help you live fully with recurrent pericarditis.
Although you can’t control why you get a flare, you can take steps to lower your stress and inflammation. Here’s a closer look at how to integrate stress reduction into your life with recurrent pericarditis.
Can Stress Cause Recurrent Pericarditis?
There’s no direct link between stress and recurrent pericarditis. But chronic stress can make it harder for your body to control inflammation. Inflammation often plays a role in pericarditis recurrences.
If you’re stressed, you may also notice more pain. This can add to your pericarditis symptoms. If you’re anxious or have more stress, self-care can be a challenge. This can lead to you:
- Eating a poor diet
- Not getting enough physical activity
- Gaining weight
- Not taking medications
- Getting less sleep
These everyday stressors can raise inflammation and your risk for heart disease.
Deep Breathing for Recurrent Pericarditis
If you have recurrent pericarditis, try to lower your daily stress. Practice breathing deeply throughout the day. It may have benefits like:
- Lower blood pressure
- Lower stress hormones
- Less depression and anxiety
- Calmer, slower nervous system
- More oxygen for the body
Try to use the 4-7-8 breathing technique. You breathe in through your nose for four counts. Hold your breath for seven. Then, breathe out through your mouth for eight counts.
Stay Connected
If you have recurrent pericarditis, you may feel uneasy about going out or spending time with others. You might think activity will trigger a flare-up. But feeling lonely or isolated can worsen your heart condition. Socialize with others, it may help your heart health. Here are some ways to stay connected:
Connect with loved ones. Talk to your family or friends about your concerns. If you find that stressful, just spend time together. Get your mind off your heart condition by connecting. Try to limit alcohol, which can strain your heart.
Make small talk. Chat up that Starbucks barista. Send a text to a friend and say hi. Leave a positive comment on social media. These little steps can help you feel less alone, boosting your heart health.
Join a support group. Get support, talk to others who live with the same condition. You can also get new ideas on how to manage your stress. Ask your doctor about where to start. Try to join a virtual support group or network like the Pericarditis Alliance or Inspire.
Hang out with a furry friend. People who own pets may have a lower risk of heart-related conditions like high blood pressure. You can meet new people at the dog park. And get daily exercise when you take your pet on a walk.
Spend time in nature. Get outside – it may simply be a hike at the local park or a walk around the neighborhood. Time outdoors can lower your heart rate, blood pressure, and stress hormones. It’s even better if you take a family member or friend on your walk.
Staying Active With Recurrent Pericarditis
You may need to limit physical activity for a few months after a pericarditis episode. But regular exercise can help you relieve stress and anxiety about your recurrent pericarditis. Talk with your doctor and find out what you can do safely after your episode.
Your doctor can guide you and may suggest sticking to slower activities like walking. First, you may need to keep your heart rate below 100 beats per minute. Always check with your doctor, but you can usually go back to your regular activity after your symptoms go away.
In the meantime, ask your medical provider about mindfulness or yoga. People with other heart conditions who practice weekly yoga may also have healthier hearts. Yoga can help lower your heart rate and blood pressure. It can also make daily activities like walking or climbing up stairs a little easier.
Other Ways to Reduce Stress
You may want to avoid certain stressful situations when you have recurrent pericarditis. Here are some lifestyle changes to help you keep calm:
Unplug from social media. Today, you can connect to the outside world 24/7. But we all need time to rest and recharge. It’s hard to do that if your iPhone constantly pings with notifications. Try to turn them all off, only checking social media a few times a day. This can help you stay present in the world around you.
Make sleep a priority. Sleep helps your heart heal and may lower your risk of a flare-up. But it can be hard to get comfortable, especially during a flare. You may find that it hurts to sleep on your left side, or it’s tough to breathe if you lie on your back.
Elevate yourself by propping up on pillows for the best sleeping position. You can also place moist heat, like a hot water bottle, on your chest.
Watch something funny. Laughter not only helps lower your anxiety and stress hormones but also takes your mind off recurrent pericarditis. When you laugh, your brain releases endorphins, chemicals that can help lower your blood pressure, too.
Take time for you. Connect with yourself. Try activities like prayer, meditation, or mind-body practices like yoga or tai chi. Simply spend time doing things you enjoy, like reading a good book or listening to music.
Show Sources
Photo Credit: iStock/Getty Images
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