With pulmonary arterial hypertension (PAH), it’s important to keep your stress levels in check. Stress can take a toll on your mind and body, including your heart health. Managing stress can help you feel better and lower your risk of complications.
How Stress Affects Your Heart
Stress is a normal experience your body is made to handle.
When you face something stressful, your brain sets off an alarm to help your body protect you from what it sees as a threat. It tells your body to release adrenaline, which boosts your heart rate, blood pressure, and breathing.
This is called a “fight or flight” response. When your body senses that the threat is gone, it goes back to normal.
But if you have chronic stress, or stress that doesn’t go away for days or weeks, it may lead to health problems. When your heart goes into high gear over and over for a long period, it increases your risk of high blood pressure, heart attack, and stroke.
You may also have digestive problems, irregular heart rate and rhythm, inflammation, and lower blood flow to your heart.
But if you manage stress, you can lower your risk of problems. You may lower your blood pressure, cholesterol, and inflammation and have better glucose control.
Stress and PAH
Managing a chronic condition like PAH can be stressful.
Feeling tired and breathless can lead to stress. If PAH gets in the way of your daily activities, like going to the store, making dinner, or working, you may feel stress. You may worry about the cost of medication and hospital bills. If the people in your life don’t understand what you’re going through, that may lead to more stress.
You can’t get rid of all of your stress, but you can do things to change your outlook and cope better.
Try these coping strategies to manage PAH stress:
Try a Zen approach. Yes, PAH can lead to stress. But you don’t have to let it take over. When life throws stress your way, choose serenity. Learn to accept that stress is simply part of life. Acceptance may lower your stress.
Connect with others. Reach out to family and friends. Get involved with your spirituality or faith. Start volunteering. Meaningful connections help you manage stress and may give you a fresh point of view.
Prioritize. Instead of taking on too much at once, cut your to-do list down to things you value most. Prioritize and set goals that are realistic.
Distract yourself. Enjoy a hobby or activity that keeps you busy and pulls you away from negative thinking. Try anything that makes you feel relaxed, like gardening, yoga, crossword puzzles, or spending time with a friend.
Get help. A professional therapist can help you figure out what causes the most stress in your life and share ways to deal with it. You may also find stress management or relaxation classes at your local community college, hospital, or rehab facility.
How to Lower Your Risk of Heart Problems From Stress
Try these tips to keep stress at bay and lower your risk of heart attack and stroke.
Try relaxation techniques. Make relaxation and stress management techniques a regular part of your day to clear your mind and lower stress. Try meditation or deep breathing. Write in a journal. Listen to music. Find a quiet place where you can let your thoughts come and go.
Exercise. Working out is a good way to blow off steam and reduce tension. But PAH may limit your ability to exercise safely. Ask your doctor what’s best for you.
Get enough rest. You may feel tired from PAH. Listen to your body. When fatigue sets in, try to rest or take a nap so you can save up energy for when you need it later. Try to get a good night’s sleep every night.
Watch what you put in. Smoking, drinking alcohol, and eating a lot of junk food can make you feel worse. Avoid these habits and swap them for better ones.
Questions for Your Doctor
Your doctor can help you create a plan to lower your stress and take care of your heart. Make a list of questions before your next visit so you don’t forget them when you’re in the office.
You may want to ask:
- How does stress affect my PAH?
- What changes can I make in my life to lower stress?
- What coping strategies do you recommend for me?
- Is it safe to exercise?
- What kind of exercise do you recommend?
- Does what I eat affect how my body handles stress?
- What diet changes do you recommend?
- What lifestyle choices impact my stress level and my heart?
Show Sources
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SOURCES:
American Heart Association: “Stress and Heart Health.”
Mayo Clinic: “Stress Basics.”
Munson Healthcare: “Your Heart Health: Questions to Ask Your Doctor.”
Pulmonary Hypertension Association: “FAQ for Newly Diagnosed Patients,” “Managing Stress.”
Texas Health: “Three Essential Heart Health Questions to Ask Your Doctor.”
