Working with high-achieving executives, combat veterans, and busy parents, I frequently hear:

- “I know, I should be able to handle this.”

- “I gotta just suck it up, right?”

- “20 years ago this wouldn’t have even phased me; now, I worry about having a panic attack.”

At Catalyst, we recognize that not all stress is harmful. In fact, certain types of stress, like regular exercise, are essential for longevity and healthspan (the length of time you remain healthy). Additionally, stressors such as striving for goals, raising children, and learning new skills can contribute to a meaningful life. However, some forms of stress are detrimental, significantly contributing to cardiovascular disease, the leading cause of death in the US.

How Stress Contributes to Cardiovascular Disease

Long-term psychological stress, defined as a “negative psychological response to increased environmental demand,” raises inflammation and blood pressure (Braun et al., 2024). Over time, these factors contribute to the development of atherosclerotic plaque, a key characteristic of heart disease. Additionally, stress can lead to unhealthy coping mechanisms like poor sleep, substance use, and other habits that further increase cardiovascular risk.

Assessing the Need for Stress Management 

Here are three ways to determine if you need to actively manage your stress for long-term health:

1. Duration of Stress: Have you experienced high stress levels for more than a few weeks? Chronic stress, unlike acute stress, significantly contributes to hypertension, inflammation, and cardiovascular disease risk.
2. Source of Stress: Does your current stress feel exciting or draining? If stress feels uncontrollable and unwelcome, it indicates the need for dedicated recovery practices and stress management to protect heart health.
3. Effects on Sleep: Has your sleep changed in quantity or quality since your stress increased? Poor sleep due to unmanaged stress can create a vicious cycle, exacerbating inflammation, metabolic dysfunction, and cardiovascular risk.

Managing Stress for Heart Health 

Effective stress management involves consistent small habits rather than one-time solutions. Here are two crucial approaches based on clinical experience:

1. Managing Time by Saying “No”: A lot of stress is due to over-commitment and feelings of obligation. Anxiety can be a sneaky culprit here, telling us that there could be hurt feelings, hurt reputation or hurt relationships if we don’t say “yes” to a request or opportunity. However, we have 24 hours in any day, and how those hours are spent can determine your stress level over many years, and in-turn, the health of your heart. Sometimes, saying “no” kindly now, means saying “yes” to less stress, better sleep, better relationships and healthier years.
2. Regulating the Body’s Stress Response:
   • Get Enough Sleep: Aim for 7-9 hours per night, depending on individual needs.
   • Moderate Exercise: Activities like walking, biking, or light jogging help manage stress and speed up recovery.
   • Recovery Practices, Meditation, Yoga and Diaphragmatic Breathing: Research shows each of these three practices offers a complex array of different benefits. However, the primary lever here is the breath. Our heart rate effects our breathing, and in-turn, we can manage our heart rate, and stress response, through a few minutes of slow, deep breathing. Each of these practices brings the rate of breath down and emphasizes deeper breaths into the belly, these diaphragmatic breaths strengthen our parasympathetic response which decreases feelings of distress in the moment, and after 5 minutes of practice, offers a 24 hour benefit to the body.
   • Omega-3 Supplementation: High-quality marine-based Omega-3 supplements, particularly those rich in EPA and DHA, help manage inflammation.

At Catalyst, we aim to help clients overcome barriers to stress reduction. Chronic stress can shrink our lives, manifest in physical symptoms, and damage long-term health and relationships. We work with you to find immediate relief and establish routines, habits, and relationship patterns to prevent chronic stress and keep your heart healthy. Reach out to us today to schedule your initial phone consultation.