Feeling stressed?

Stress starts to become a problem if you feel overly pressurised. It usually occurs when there is a mismatch between the demands placed on you and how you cope with them. The ability to cope is different for everyone. It depends on the way you think, personality and previous life or work experiences. Failure to cope often results in chronic stress which causes most harm to our health.

The link between stress and heart disease is not as obvious as the relationship between blood pressure or cholesterol and heart disease. It does affect the heart in a number of ways. When someone is under stress, the body releases adrenaline and cortisol hormones that increase blood pressure and can lead to the build up of fatty deposits in the blood vessels of the heart. Stress can also affect behaviour. When trying to deal with stress, many fail to eat a balanced diet, don't do any physical activity or they drink or smoke too much.

Stress at work is increasingly common and it can contribute to heart disease in some people. Studies have shown that those in jobs with high demands placed on them and little control over their work are more likely to suffer from stress. Similarly, if there is lack of recognition for work effort by the employer, this can lead to dissatisfaction, feelings of unfairness and stress.

What can you do about your stress?
To manage stress you first need to identify its source - is it home life or is work the cause of it? We can't always change the situation that is triggering stress but we can change how we respond to it.

Regular physical activity, in particular, can be very helpful in reducing stress and is essential for overall good health. It releases the body's own 'happy' hormones called endorphins which lead to a feel good factor. Aim to be active, at a moderate intensity, i.e. slightly out of breath, for at least 30 minutes, five days a week. Build up your 30 minutes of activity over two to three shorter sessions, if you prefer.

Other tips to manage stress are:

• Plan ahead - reduce stress from taking on too much or leaving things to the last minute
• Learn to accept what you cannot change
• Make time to relax - listen to music, read, watch comedy, meet friends or take a warm bath
• Use relaxation techniques - deep breathing, 'time-out', brisk walk, meditation
• Agree with somebody - life doesn't have to be a constant battleground
• Talk worries over with a partner or trusted friend
• Get enough sleep
• Eat a variety of foods - plenty of fruit and vegetables, less saturated fat
• Avoid caffeine drinks such as tea, coffee or cola
• Seek support from your local EAP Officer.

For information leaflets on stress, getting more active, healthy eating or any aspect of heart health contact the Irish Heart Foundation 01-6685001 or download from the web www.irishheart.ie.