Stress can lead to all sorts of illnesses, especially heart disease. Of course, we can’t avoid feeling stressed out from time to time, but it is important to learn how to cope with it.
One way to relieve stress is to have a furry friend at home. Research has shown that keeping a pet can help reduce blood pressure and lower stress. Having a living creature around can help us cope with stress better (except when you’re married to one — that’s a cause of stress!).
Pets, especially dogs, can benefit your mood and body in many ways.
Stroking your pet can help lower your blood pressure, slow your heart rate and increase your serotonin and dopamine levels, which make you feel calm and happy. Researchers studied 240 couples and found that those who had a pet at home had lower blood pressure. Even when the couple had a problem, having a pet helped them get through their rough patch more quickly.
Having a pet can also boost your immune system. Stress can trigger the body to release unhealthy hormones, which affect the immune system. Stress is even more dangerous than obesity, some researchers have found. Having a dog at home also helps heart attack survivors live longer. A study followed 421 heart attack survivors and found that after a year, those who had a dog lived longer than those who didn’t. They also had fewer heart problems and lower triglyceride and cholesterol levels. This could account for the more active lifestyle many dog owners lead. Research has found that dog owners get more exercise, and that those who regularly walked their dogs weighed less than those who didn’t. Moreover, senior people who walk their dogs are more active than those who don’t.
Taking your dog out for a walk also leads to socialising, which also helps prolong life. When you have a healthy social life, your body and mind age slower.
People handle stress in different ways. Researchers are trying to determine whether genes or childhood memories affect stress tolerance. Maybe in the near future we will find out why some people are always stressed out, while others seem to breeze through everything.
While we don’t know the exact causes of stress, we know that certain things can lower it. Relieving stress is very important. We should be happy with ourselves and find time to be alone. If your life is packed with activities, try cutting back and giving yourself more “me” time.
It is also important to live in the moment. Sometimes we are stressed out because we think too much about past or future events. Live in the present by focusing on your breathing and take a look at the thoughts that flash through your head.
If you can spare 10 minutes a day to meditate, that’s great. Research has shown that meditating can help lower blood pressure and slow your heart rate. Meditation is also said to fight brain problems that come with ageing.
If you do not know how to practise meditation, pleasant imagination can also reduce stress. Think of how your mouth waters when you see a picture of delicious-looking food — this technique works the same way with stress. Think about a place and imagine what it looks, smells and feels like. This will help you feel better.
Another important thing is to get rid of negative thoughts. Try to avoid looking at things in a negative light. For example, when there is a lot of work to do, do not say to yourself: “How can I possibly finish all of this?” Also, be aware of the nature of stress. It comes and goes. Don’t think too much about it.
While planning is good, thinking too far ahead isn’t always beneficial. If you expect things to turn out a certain way, you set yourself for disappointment. Be curious and see what happens. Do not expect things to be good or bad. Without expectations, there is no worry and stress, and you can enjoy the present so much more.
One piece of advice is to look at what’s before you. Do not clutter your head with possibilities. For example, if you have a fever, don’t waste time and energy thinking: “Where did I get it from? Will anyone catch it from me? When will I recover? Will I miss work? Will my colleagues be mad if I don’t show up? Will I have to cancel the trip next weekend? If so, will they refund the payment? Or can I postpone it?” All of those questions are not relevant to the actual problem.
A lot of times, the cause of stress is ourselves. Try living in the moment and you will feel much calmer.
Dr Nithi Mahanonda is a consultant cardiologist and interventionist at Perfect Heart Institute, Piyavate Hospital.
Visit his website at www.drnithi.com