Page 22 - Mended Hearts-HeartGuide

Stretching can help relieve stiffness, soreness, ƒƒ How much alcohol you drink – The healthy limit for men is two drinks
and stress. per day; for women, one drink per day. But if you don’t drink, don’t start.

ƒƒ Your stress levels – Stress can be a contributing risk factor for high
blood pressure and heart disease. People under too much stress can tend
to overeat, start smoking, or smoke more than they otherwise would.
It’s important to keep your stress under control by taking steps to relax,
such as deep breathing, having quiet time, listening to relaxing music and
sounds, and stretching.

Ways to Relieve Stress

Stop! Take a deep breath and allow yourself to feel air slowly leave your body.
Do it again! You just experienced one form of stress reduction. Reduce or
cut out caffeine, alcohol, nicotine, and sugar, which can worsen stress. Deep
breathing can often give you immediate relief from stress. Reduce stress in
these others ways:

ƒƒ Quiet time – Find a place where you can get away from everyone.
ƒƒ Relaxation media – Listen to music.
ƒƒ Stretching – Tense muscles can cause headaches, stiff neck, sore shoulders,

and a knotted back. Stretching can help relieve stiffness and soreness.

You can also use problem-solving skills to better handle stress:

ƒƒ Be creative with new ideas and solutions.
ƒƒ Take direct steps to set goals.
ƒƒ Communicate well with others.

Also, open up. There is a link between expressed and unexpressed emotions
and adverse health outcomes.

ƒƒ Express your frustration or disappointment regularly.
ƒƒ Be clear about your feelings.
ƒƒ Stay in control of your feelings.
ƒƒ Assert your needs and emotions.

The more you can accept and adapt to the aspects of your life you can’t
change, the more satisfaction you may find in your life.

18 Mended Hearts HeartGuide