It is quite common to feel an increase in stress after a cardiac event. Stress is not only unpleasant; it may reduce your motivation to make the kind of lifestyle changes which are helpful to your heart, such as improving your diet or activity level. Therefore it is important to learn ways to reduce stress and improve your sense of wellbeing.
The “stress bucket” is a simple analogy we use to explain in everyday terms how we experience stress, some of the pitfalls we fall into, and ways to help us better manage our stress.
Here you can see a summary of what was described in the “stress bucket” video.
More information about stress and its relevance to heart conditions is shown on the Stress Information handout.
NHS Stress Management
NHS information on Stress and Stress Management
BHF Stress Management
British Heart Foundation’s information on stress and cardiac conditions.
British Heart Foundation’s booklet on stress and how to manage it.
The ‘Sigh of Relief’
The physiological sigh is proven technique to reduce stress. It is quick and effective and can be used anywhere.
- Breathe in
Note – if you have been feeling anxious for some time, then you may notice that it is hard to breathe in. This may be because your lungs are already full – ready for fight or flight from a sense of danger. You may also start to hold your breath. This is thought to improve our hearing when we are facing external threats. If there is no external threat to fight or run away from, then we do to use the air in our lungs and are left with a feeling that we cannot breath in.
If this is the case then start with stage 2.
2. Pause for a second
3. Now slowly exhale.………………………………………….empty your lungs completely drop your shoulders and relax your upper body.
Repeat this process two or three times whenever you feel overwhelmed or anxious.
Why the ‘sigh’ works
a) Balances oxygen and carbon dioxide: by removing cardon dioxide more efficiently, it restores the balance between oxygen and carbon dioxide.
b) Engages the parasympathetic nervous system: The long slow exhale helps to activate the bodies relaxation response.
c). Slows heart rate: slowing the breathing will also slow your heart rate, which will reduce your feelings of stress.
Once you are practised in the sigh or relief, then try one of the exercises below (which are from the Getselfhelp website).
