Let’s face it: due to the COVID-19 pandemic, the global economic recession, and multiple other worldwide events, we’re all dealing with chronic stress right now. That sort of stress can put a real strain on your heart, not to mention the rest of your body as well as your mind. And indeed, cardiologists report seeing more episodes of “broken heart syndrome” (stress-related cardiomyopathy) since February.
So how best to cope? Here are some strategies.
Take a Deep Breath—Literally
Tuning in to your breathing and practicing mindfulness will help you to refocus, regain balance and let go of tension. Relaxation techniques that include deep breathing exercises and mindfulness meditation have been found to reduce blood pressure and heart rate, reduce anxiety, and improve quality of life.
The next time you’re feeling anxious or stressed out, stop and take a moment to notice your breathing. Often when we’re stressed and uptight, we don’t exhale for as long as we would under relaxed conditions. So make a conscious effort to inhale deeply for a count of 3, then exhale fully to a count of 6. Pause at the end of your exhalation, then repeat the cycle. Do this for just a few breaths, and you will feel yourself start to relax. If you have more time, I highly recommend a free guided meditation from UCLA (some are as short as 3 to 5 minutes). To get the most benefit, aim to do one of these guided meditations every day.
Be Judicious about Your News Consumption
Sometimes it seems as though everywhere we turn these days, there is yet more bad news. The 24-hour news cycle and the constant flood of information is highly overstimulating in the best of times, and during a year such as this one, it can become downright maddening and turn all of us into pessimists, which is the opposite of what we need to maintain good health. So monitor your news consumption—do it at a time of day that won’t interfere with the rest of your activities or with your mood for the day.
This means no “doomscrolling” through news feeds first thing in the morning, and certainly avoiding any news consumption for at least an hour or two before bedtime. When you do check the news, set a time limit for yourself. Usually 30 minutes is more than enough time to get all the day’s headlines and delve into any news stories that are important to you. And then get on with your day and your life.
Also remember that there is still a lot of good news in the world, which brings me to the next point….
Look for the Good in Every Day
Alex Haley, author of Roots, once wrote: “Find the good and praise it.” There are times (more and more of them these days, it seems) when the news that makes it into the daily headlines or your social media feed all seems negative, and it’s easy to forget that there are still positive events happening every day and in your own life.
One way to prove this to yourself, and to give your viewpoint a boost of optimism, is to make a habit of writing down 2 or 3 items of good news every day, on your daily calendar, in your diary, on a notepad, or even in an email that you send to yourself. It could be as simple as something that happened to you that day that was positive. Maybe you caught the UPS delivery truck just in time (as I did today!). Maybe your child got a good grade. Maybe the new recipe you tried turned out better than you expected.
These things may seem simple, but they are what make up our lives day in and day out, and they are what add up to have an effect on us that can be far greater than any national or international news headline. So celebrate your own good news every day, and if you happen to catch a good news event in your community, take note of that too.
Exercise Regularly
You’ll find this to be a common theme in my heart-health writings, and that’s because the benefits of regular exercise are so vast and can’t be overstated. When it comes to coping with stress, exercise is a proven anxiety-buster and stress reliever, helping to expend excess energy and releasing endorphins that make you feel better. Exercise helps clear the mind while strengthening the body. And keeping your body in good health will ultimately lead to less stress down the road.
Aim for at least 30 minutes of moderate-to-vigorous exercise, such as brisk walking, every day. Getting in 45 minutes to an hour daily is even better.
Eat Healthfully
While you may crave “comfort foods” when under stress, if you get in the habit of eating mac-and-cheese and tubs of chocolate ice cream, you’ll actually be reducing your body’s ability to handle stress and to ward off inflammation. So do your best to continue to eat in a balanced way, focusing on consuming plenty of fruits and vegetables every day.
Get Enough Sleep
Exercising regularly will help you sleep at night (as long as you don’t do it before bedtime), and when you’re under stress, this matters even more, because good sleep can be hard to come by when we’re stressed out.
Ways to ensure you get more sleep in spite of the stress:
- Go to bed at the same time every night.
- Don’t use the bedroom for work or for watching the news.
- Put your phone in “Do Not Disturb” mode until morning (and charge it far away from the bed).
- Dim the lights.
- Avoid digital screens for at least an hour before bedtime, as the blue light emitted from these inhibits the release of melatonin, which is needed to induce sleep.
- Engage in a relaxing ritual before bedtime, like taking a hot bath, listening to calming music, and/or reading a book.
Reconnect with What Brings You Joy
When the whole world seems upside down, it can be hard to remember what we love about the world and our lives, where we derive our purpose, where we find beauty. So take a moment now to recall what brings you joy—maybe it’s witnessing a beautiful sunset, playing a musical instrument, reading a poem, creating a work of art, making your children laugh, or running across an open field with your dog. Maybe it’s re-engaging in your hobbies, picking up that fun project you’ve put off for so long. Whatever it is for you, once you’ve identified it, go do it.
You’ll find that when you’re engaged in your own enjoyable activities, life seems less stressful and your level of optimism rises. And for your mind and your heart, that’s good news.
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