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By: Maura L. Johnson, LCSW, PMH-C
Ahhh, February; the last full official month of winter, marked by Groundhog Day, Valentine’s Day and the beginnings of longer periods of daylight. This month may also mean what I’ve termed as “winteritis,” similar to the senioritis some of you may be noticing in your teens these days. The weather remains cold, snowstorms may still hit, and so many of us long for the new beginnings of spring. Taylor Swift put it best when she sang “All my mornings are Mondays stuck in an endless February.” Perhaps the most symbolic emblem of this month is the heart, which you’re likely to see (and have likely been seeing since immediately after the holidays) just about anywhere. While Valentine’s Day may be equal parts loved and loathed, the heart is symbolic of what is most cherished and important in our lives.
Caring for your heart can be done in a variety of ways. While we may often consider diet and exercise to be the primary drivers of heart health, it’s important not to underestimate the impact of stress. Chronic stress, in particular, can wreak absolute havoc on our minds and bodies when left unchecked. Managing stress is essential for maintaining heart health as chronic stress can contribute to high blood pressure, inflammation, and undesirable habits, such as poor diet and lack of exercise/movement. Here are some evidence-based strategies to assist in managing stress and promoting heart health:
1. Practice Relaxation Techniques
Deep Breathing: Engage in slow, deep breathing exercises to activate the parasympathetic nervous system and reduce heart rate.
Meditation: Regular mindfulness or guided meditation can lower cortisol levels and reduce stress. Apps such as Headspace and Calm offer guided meditations that can be very helpful.
Progressive Muscle Relaxation: This involves gradually tensing and relaxing individual muscle groups. This can relieve physical tension linked to stress.
2. Stay Physically Active
Cardiovascular Exercise: Activities like walking, running, group fitness classes and swimming are great examples. Making it something fun that you enjoy will improve the odds of remaining consistent.
Yoga: Yoga is an amazing tool for regulating breathing, learning mindfulness practice and moving your body in a calm, supportive environment.
3. Build Emotional Resilience
Social Support: As much as possible, try to stay connected with friends, family, or support groups to share challenges and receive encouragement.
Positive Self-Talk vs Negative Self-Talk: Replace and reframe negative thought patterns with constructive and empowering messages. There are many resources available to support this, such as workbooks, online resources, and therapy.
Seek Professional Help, if needed: Counseling or therapy, including cognitive-behavioral therapy (CBT), can provide tools to handle stress effectively.
4. Prioritize Sleep
Maintain a Sleep Schedule: This can be difficult and take some time to make the change. Try to go to bed and wake up at relatively the same time each day to regulate your body clock/circadian rhythm.
Sleep Hygiene: This one seems like a constant issue these days but try to avoid screens a few hours before going to sleep. Consider some relaxing routines, such as hot baths/showers, scents like lavender, calming music, and/or nighttime teas.
5. Manage Time and Set Boundaries
Plan Ahead: Organize tasks and set realistic goals to avoid feeling overwhelmed.
Learn to Say No: This one is so important and often the most difficult to implement. Protect your time and energy by setting healthy boundaries in personal and professional life.
6. Monitor Stress Levels
Journaling: Write about your stressors and how you cope with them can help to identify patterns that are contributing to stress. Taking thoughts from your mind and putting them to paper can be a powerful tool.
Use Wellness Apps/Smart Watches: Some wearable devices track stress levels and heart rate variability, helping you to understand triggers.
This list is certainly not exhaustive but may aid in serving as a framework for addressing and improving your stress levels. Try what you can to incorporate enjoyable activities, hobbies, and time spent with those who bring you peace and happiness. As a central Pennsylvania native, I wish you a wonderful February and Happy Groundhog Day!