5 healthy habits to help reduce stress


Family Features | Special to the JT

Between work, family obligations and a constantly changing world, people in the United States are stressed. In fact, American workers are among the most stressed in the world, according to a State of the Global Workplace study. While some stress is unavoidable and can be good for you, constant or chronic stress can have real consequences for your mental and physical health.

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Chronic stress can increase your lifetime risk of heart disease and stroke. It can also lead to unhealthy habits like overeating, physical inactivity and smoking while also increasing risk factors, including high blood pressure, depression and anxiety.

However, a scientific statement from the American Heart Association shows reducing stress and cultivating a positive mindset can improve health and well-being.

To help people understand the direct connection between stress and physical health, the American Heart Association offers these science-backed insights to help reduce chronic stress.

Stay Active
Exercise is one of the easiest ways to keep yourself healthy and in shape, and it doesn’t have to be vigorous. Physical activity is linked to a lower risk of diseases, stronger bones and muscles, improved mental health and cognitive function, and a lower risk of depression. It can also help increase energy and improve sleep. The American Heart Association recommends adults get at least 150 minutes per week of moderate-intensity activity, 75 minutes of vigorous activity or a combination of the two.

Incorporate meditation and mindfulness practices into your day to give yourself a few minutes to create some distance from daily stress. Some studies show meditation can reduce blood pressure, improve sleep, support the immune system and increase your ability to process information.

Practice Positivity
A positive mindset can improve overall health. Studies show a positive mindset can help you live longer, and happy individuals tend to sleep better, exercise more, eat better and not smoke. Practice positive self-talk to help you stay calm. Instead of saying, “everything is going wrong,” reframe the situation and remind yourself “I can handle this if I take it one step at a time.”


Show Gratitude
Gratitude, or thankfulness, is a powerful tool that can reduce levels of depression and anxiety and improve sleep. Start by simply writing down three things you’re grateful for each day.

Find a Furry Friend
Having a pet may help you become more fit; lower stress, blood pressure, cholesterol and blood sugar; and boost overall happiness and well-being.
When you see, touch, hear or talk to companion animals, you may feel a sense of goodwill, joy, nurturing and happiness. At the same time, stress hormones are suppressed. Dog ownership, in particular, is also associated with a lower risk of depression, according to research by the American Heart Association.

Stress 101
Understanding stress is a vital step in managing and reducing it. Consider the following facts to learn and to recognize how stress can affect your life:
• Today, one in three adults in the United States report being worried or depressed.
• Higher levels of the stress hormone cortisol are linked to an increased risk of high blood pressure and cardiovascular events like heart disease and strokes.
• Experts say the top sources of stress include money, work, family and health concerns.
• Work-related stress is linked to a 40% increased risk of cardiovascular disease like heart attacks and strokes.

Find more stress-management tips at: Heart.org/stress.

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