February is American Heart Month – American Heart Association
There’s a lot that goes into living a heart-healthy life. Yes, you need regular exercise and a diet filled with fruit, vegetables and whole grains. But taking steps to strengthen your heart emotionally is also important to health.
Everyday emotional stressors can cause physical problems like stomachaches and headaches, according to the American Psychological Association. And research shows that chronic, or long-term, stress may contribute to serious problems, including heart disease.
But there’s hope. You can fight the harmful effects of stress by taking your feelings seriously and asking loved ones to support your journey to better emotional and physical health.
Be mindful
Start your emotional heart health journey by identifying your feelings without judging yourself. Be honest about the good and the bad, and then try to “let it go.” That process frees you up to fully experience positive feelings like forgiveness, compassion, gratitude, love, joy, kindness and happiness. These all may contribute positively to your heart health. Scientists aren’t yet sure what the connection is, but researchers are looking into how emotions influence heart rate, sleeping patterns and healthy habits.
Talk to your loved ones
As you become more aware of your feelings and how they connect to your health goals, you can choose how to handle them. Relationships can simultaneously be a source of stress and a defense against it. The people close to us can support good habits or enable bad ones. Invite your friends and family to join your health team.
It helps to use “I” statements when expressing yourself to loved ones, especially when trying to resolve conflicts. Here are some examples of how you can approach difficult conversations:
- I feel frustrated when you keep the television on until midnight because it keeps me from getting enough sleep, and I wake up too exhausted to go for my morning walk.
- I feel angry when you ask me to cook dishes that are high in fat because I’m trying to lose weight and I need your support.
- I feel sad when you work late every night because we end up having so little family time.
When you set up the conversation with “I” statements, you own your feelings. Plus, there’s no name-calling, which helps keep things calm. Don’t focus your conversations on the other person’s character, but on their observable behavior and how you feel about it.
Find positive coping habits
Some coping habits, such as overeating or smoking, can increase your risk of developing health problems. Try to find alternate ways to deal with negative feelings like frustration, anger and sadness when they arise.
Consider taking a walk or deeply breathing in fresh air. Practice mindfulness meditation or take a yoga class with a friend. For a more personal connection, meet with someone you care about in person, not just via email or text.
Get help processing negative emotions
It’s normal to have memories and feelings you don’t know how to deal with – you are not alone. If you’re going through challenging circumstances, a counselor – or even a good friend – can help guide you. Social workers are also excellent resources who can listen and point you to professionals like therapists and other support in your community.
Once you start using these tools – naming your feelings, communicating how you feel, having an outlet to release negativity – you’ll be more likely to have your needs met, more successfully meet the needs of others and could potentially face less chronic stress. You may even find that you’re tapping into a broader definition of a healthy heart.