Coping with Chronic Stress to Prevent a Heart Attack

(LifeWire) - Even after retirement, Carl Gallagher, 74, was a self-described "type-AAA personality." While still working, his typical day would consist of eight or more hours on the job, attending college at night and somehow fitting in the 24/7 job of bringing up four children.

After he retired, Gallagher kept up what he calls a "manic schedule" of films, plays, concerts, lectures, sporting events and frequent travel. "My approach to everything was you start at 100% and go up from there," he says.

But after a heart attack and triple bypass surgery in 2001, he slowed down as if his life depended on it -- which it very well may.

Out-of-control stress can threaten heart health through:

• Increasing blood pressure
• Irregular or accelerated heartbeat
• Increased levels of blood clotting factors
• Elevated cholesterol
• Coronary artery disease
• Impairment of the immune system

_{Sources and Signs of Stress}

Sources of stress vary from person to person. Like many retired people, Gallagher copes with living on a fixed income. In addition, he's gravely concerned about both his oldest son (whose life has spiraled out of control due to drug abuse) and that son's 21-year-old daughter (who also has drug problems).

Many older people struggle with limited mobility, worries over losing their independence, caregiver responsibilities for grandchildren or sick spouses and deaths of friends and loved ones.

In addition, they face many stressors that affect us all: rush-hour traffic, family conflict, moving, unfamiliar technology and disasters -- both natural and manmade.

Symptoms of stress can take several forms:

• Emotional: Feeling overwhelmed, anxious, tense, angry, irritable.
• Mental: Difficulty concentrating and remembering, lack of interest in things you once enjoyed.
• Physical: Headaches, tension in your jaw or back, lack of energy, sleep difficulties, nightmares.
• Behaviors: Smoking, abusing alcohol or drugs, overeating.

Managing Stress

Changing your lifestyle isn't always easy, but it can be done, especially when it matters. Stress can be managed in many ways:

• Talk about it: Confide in family members, friends, a support group or a spiritual or religious advisor. For some, so-called talk therapy may be valuable.
• Exercise: Ask your doctor what level is best for you. Walking alone or with friends -- or a pet -- biking, swimming or golf are all possibilities.
• Practice relaxation techniques: In a peaceful location, close your mouth; inhale slowly and deeply; count to three; and exhale through your nose. Continue until you feel calmer. Or close your eyes, and conjure up a favorite scene in your mind: your grandchild laughing, you out sailing, flowers blowing in the wind. Biofeedback with a professional can also help.
• Avoid stimulants. Try decaffeinated coffee, tea or soft drinks.
• Just say no: Avoid people who stress you out and activities that drain you -- even volunteer activities.
• Socialize wisely: Surround yourself with people who offer positive energy.
• Think positively: Let go of worries about things that may happen. Avoid "worst-case scenarios." Cognitive-behavioral therapy, which provides strategies for specific problems by altering unhelpful thought patterns, can often help.
• Take action: If you're concerned about your health, get the facts. Consult your doctor, a specialist or therapist. Similarly, if you're bothered by your neighbor's knee-high grass, don't just grumble to yourself -- gently raise the issue with her or him.
• Live well: Eat a healthy diet, get enough sleep, drink in moderation.

Still, taking such steps won't necessarily head off heart disease. Many cardiovascular risk factors, for example, genetics or age, can't be controlled, and all people don't get the same benefit from stress reduction. Therefore, while reducing stress makes sense, it comes with no guarantees.

After his bypass surgery, Gallagher began shooting baskets and walking three to five miles every day. He joined the Mended Hearts, a national support group for those touched by heart disease (including spouses, family members, friends and medical professionals), ultimately becoming its president.

He visualizes himself handling stressful situations in a positive manner and finds time to meditate each day -- sometimes while ironing or washing dishes. He limits alcohol and caffeine, doesn't smoke and avoids TV shows based on competition, (he prefers movies, musicals and dramas) and he now keeps a realistic schedule.

Where he once reacted strongly to people whose views differed from his own, he's learned to listen more carefully. "I don't need to get that adrenaline rush that comes from arguing with people only to discover you don't disagree with them as much as you thought you did," Gallagher says.

Gallagher enjoys his calmer style so much, he'd stay with it even if he didn't have to -- because it's improved his quality of life. "Preventing heart problems," he says, "is the icing on the cake."

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