Name
Capella University
PSYC FPX 1000 Introduction to Psychology
Prof. Name
November, 2024
Emotion, Stress, and Health
Introduction
Perhaps the most related stressor concerning the relationship between emotion, stress, and health is the effect of chronic stress on cardiovascular health (Sandrini et al., 2020). Chronic stress involves long-term states of emotional pressure, often related to pressure at work, debt or financial hardship, and marital or family problems. After chronic stress is established, the body remains in an intense state of arousal, with a constant flow of stress hormones such as cortisol and adrenaline. For example, stress can raise blood pressure, increase heartbeat rates, and create inflammation that contributes to the occurrence of cardiovascular diseases like hypertension, heart attack, and stroke. Stress can also become a cause of unhealthy coping behaviors, such as bad eating habits, lack of physical activity, or smoking, adding further to the risk of developing a healthy heart. The critical management of chronic stress through mindfulness, exercise, and social support significantly reduces its harmful effects and maintains a healthy heart.
Impact of chronic stress on cardiovascular health
Chronic stress affects the cardiovascular system as it constantly triggers the activation of the body’s stress response; hormones, such as cortisol and adrenaline, are then released (Zafar et al., 2021). Physiologically, these hormones cause a higher heart rate, higher blood pressure, and even vasoconstriction. The sustained arousal developed over time can lead to this medical condition known as hypertension or high blood pressure, and this is one of the most significant risk factors for heart conditions. Long-term stress causes inflammation in the blood vessels too; this may increase plaque formation in arteries and may result in atherosclerosis. The increased narrowing and hardening of the arteries lead to a higher chance of heart attacks and strokes. Other unhealthy coping mechanisms due to chronic stress include poor diet, smoking, and physical inactivity, thus placing higher strain on the cardiovascular system. Manages stress through relaxation techniques, regular physical activity, and social support, which helps mitigate the cardiovascular risks created by these factors and improves overall heart health.
Recommended Interventions
It would be advisable to manage and reduce the impact of chronic stress on cardiovascular health through some of the effective strategies mentioned below:
- Exercise: Engaging in regular physical activity, such as walking, swimming, or yoga, lowers stress hormone levels, reduces blood pressure, and improves heart health. Aim for at least 30 minutes of moderate exercise most days of the week.
- Mindfulness and Relaxation: These include meditation, deep breathing, and progressive muscle relaxation, all of which can reduce tension in the nervous system, thereby alleviating stress. Mindfulness meditation has been shown to decrease anxiety levels and subsequently contribute to better cardiovascular health.
- Cognitive Behavioral Therapy (CBT): CBT is a therapy that helps people understand and change their negative thought patterns that lead to stress. It reduces emotional strain and helps enhance general mental health by treating the origin of stress and imparting coping skills.
- Social Support: Strong ties with family, friends, or other support groups can act as a protective feature while preventing the undesirable consequences of stress. Such constructive social relationships offer emotional support, thus providing a base for successful stress management.
- Healthy Lifestyle Behaviors: Following a heart-healthy diet, which includes fruits, vegetables, whole grains, and lean proteins, while reducing alcohol consumption and smoking, can reduce stress on the cardiovascular system. Getting adequate sleep is also crucial to overall well-being and stress alleviation.
- Time Management: These are measures of how to avoid the stress produced by work or personal duties. By setting boundaries, prioritizing tasks, and working on regular breaks, one can prevent burnout and lessen the impact of stress on health.
Research Supporting Interventions
Here’s a more research-focused summary of evidence supporting interventions for managing chronic stress and its cardiovascular effects:
- Physical Activity: A meta-analysis published in Psychosomatic Medicine found that regular physical activity promotes a large increase in heart rate variability and decreases markers of the stress system, including cortisol levels, to reduce cardiovascular outcomes. Aerobic exercise, in the form of walking, cycling, or other exercise, decreases blood pressure and reduces the long-term risk of developing hypertension, a major risk factor for cardiovascular disease(Ciumărnean et al., 2021). Exercise may also counteract the potential weight gain from stress-related disorders that can lead to heart disease.
- Mindfulness and Relaxation Skills: Studies from the Journal of Clinical Psychology indicate that mindfulness-based interventions (MBIs), such as mindfulness meditation, reduce cortisol levels, alleviate anxiety, and improve the regulation of the autonomic nervous system. In a clinical study, patients who received MBSR for eight weeks experienced marked decreases in blood pressure and increased emotional regulation rates, which are known to be associated with lower rates of cardiovascular disease (Gordon & Mendes, 2021). Relaxation techniques, such as progressive muscle relaxation, decrease sympathetic nervous activity, thus supporting cardiovascular health.
- Cognitive Behavioral Therapy (CBT): A study published in Circulation: Cardiovascular Quality and Outcomes found that CBT helped patients with chronic stress reduce anxiety, improve emotional coping, and enhance their heart health by lowering blood pressure and cholesterol levels. CBT is useful in identifying and changing stress-inducing cognitive patterns, resulting in improved psychological and physiological outcomes. A randomized trial showed that patients who received CBT managed both mental stress and cardiovascular risk factors better than the control group (Li et al., 2021).
- Social Support: In an article that appeared in the journal Health Psychology, which was drawn from a longitudinal study, social support had a protective role against the adverse cardiovascular consequences of stress. Individuals with a strong social network experience fewer cases of heart disease because social support is thought to buffer the stress response and reduce physiological arousal. The study showed that social connections reduce the probability of hypertension and cardiovascular complications associated with stress by facilitating positive emotional and psychological states (Levine et al., 2021).
- Healthy Lifestyle Habits: Many researchers have therefore supported diet and lifestyle in reducing stress-induced cardiovascular risks. The American Journal of Clinical Nutrition points out that a diet that is high in antioxidants, healthy fats, and fiber would reduce oxidative stress and lower the risk of atherosclerosis, the leading cause of cardiovascular disease. A meta-analysis of dietary interventions established that constant sleep hygiene improvements were associated with improved function in cardiovascular systems as well as stress management (Wilson et al., 2022). Other interventions have included smoking and alcohol use, proving to dramatically reduce heart disease risk in such stressed individuals.
- Time Management: In The Journal of Occupational Health Psychology, a study discovered that effective time management lowered the level of perceived stress as well as improved heart health outcomes. Reducing work overload and making employees more efficient reduces chronic stress, which may give rise to cardiovascular disease. A study conducted among nurses showed that nurses who received training in effective time management showed lower blood pressure and fewer cardiovascular symptoms attributed to stress (Goldsby et al., 2020).
PSYC FPX 1000 Assessment 4 Conclusion
Chronic stress has considerable effects on cardiovascular health and increases the risks of hypertension, heart disease, and stroke (Vaccarino et al., 2021). However, many interventions have been found effective in relieving stress to reduce the harmful effects it possesses: physical activity, mindfulness practices, cognitive behavioral therapy, social support, and selection of a healthy lifestyle. Stress can be addressed through these strategies to improve emotional well-being while protecting the heart. Implementation of these interventions not only reduces stress but also maintains a healthier and more balanced lifestyle, thereby improving the general quality of life. Proactive intervention to manage stress is essential in preventing long-term cardiovascular complications and better general health outcomes.
PSYC FPX 1000 Assessment 4 References
Ciumărnean, L., Milaciu, M. V., Negrean, V., Orășan, O. H., Vesa, S. C., Sălăgean, O., Iluţ, S., & Vlaicu, S. I. (2021). Cardiovascular risk factors and physical activity for the prevention of cardiovascular diseases in the elderly. International Journal of Environmental Research and Public Health, 19(1), 207. https://doi.org/10.3390/ijerph19010207
Gordon, A. M., & Mendes, W. B. (2021). A large-scale study of stress, emotions, and blood pressure in daily life using a digital platform. Proceedings of the National Academy of Sciences, 118(31). https://doi.org/10.1073/pnas.2105573118
Goldsby, E., Goldsby, M., Neck, C. B., & Neck, C. P. (2020). Under pressure: time management, self-leadership, and the nurse manager. Administrative Sciences, 10(3), 1–18. https://doi.org/10.3390/admsci10030038
Levine, G. N., Cohen, B. E., Commodore-Mensah, Y., Fleury, J., Huffman, J. C., Khalid, U., Labarthe, D. R., Lavretsky, H., Michos, E. D., Spatz, E. S., & Kubzansky, L. D. (2021). Psychological health, well-being, and the mind-heart-body connection: a scientific statement from the American Heart Association. Circulation, 143(10). https://doi.org/10.1161/cir.0000000000000947
Li, Y.-N., Buys, N., Ferguson, S., Li, Z.-J., & Sun, J. (2021). Effectiveness of cognitive behavioral therapy-based interventions on health outcomes in patients with coronary heart disease: A meta-analysis. World Journal of Psychiatry, 11(11), 1147–1166. https://doi.org/10.5498/wjp.v11.i11.1147
Sandrini, L., Ieraci, A., Amadio, P., Zarà, M., & Barbieri, S. S. (2020). Impact of acute and chronic stress on thrombosis in healthy individuals and cardiovascular disease patients. International Journal of Molecular Sciences, 21(21), 7818. https://doi.org/10.3390/ijms21217818
Vaccarino, V., Shah, A. J., Mehta, P. K., Pearce, B., Raggi, P., Bremner, J. D., & Quyyumi, A. A. (2021). Brain-heart connections in stress and cardiovascular disease: Implications for the cardiac patient. Atherosclerosis, 328, 74–82. https://doi.org/10.1016/j.atherosclerosis.2021.05.020
Wilson, D., Driller, M., Winwood, P., Clissold, T., Johnston, B., & Gill, N. (2022). The effectiveness of a combined healthy eating, physical activity, and sleep hygiene lifestyle intervention on health and fitness of overweight airline pilots: a controlled trial. Nutrients, 14(9), 1988. https://doi.org/10.3390/nu14091988
Zafar, M. S., Nauman, M., Nauman, H., Nauman, S., Kabir, A., Shahid, Z., Fatima, A., & Batool, M. (2021). Impact of stress on the human body: a review. European Journal of Medical and Health Sciences, 3(3), 1–7. https://doi.org/10.24018/ejmed.2021.3.3.821
