Mental health can affect the entire body, so cardiologists see the toll stress can take on a person\u2019s heart.<\/p>\n
Mental stress is an emerging risk factor for coronary artery disease and stroke, independent of problems like high blood pressure or high cholesterol, studies<\/a> have found.<\/p>\n Stress can happen in the moment due to anger or fear, or become a chronic long-term issue triggered by a demanding job, financial woes or depression.<\/p>\n So it\u2019s important to find ways to reset<\/a> whenever you can, doctors say. If you need the daily reminder to take a moment to pause, try a 31-day meditation challenge in the Start TODAY app<\/a> to get a guided routine sent right to your phone.<\/p>\n Cardiologist Tip of the Day: Destress With 10 Minutes of Quiet Time for Yourself<\/p>\n If you\u2019re busy rushing around, get to your next appointment 10 minutes early, sit in your car in the parking lot, turn off phone notifications and re-calibrate, advises Dr. Susan Cheng, a cardiologist at Cedars-Sinai\u2019s Barbra Streisand Women\u2019s Heart Center and Smidt Heart Institute in Los Angeles.<\/p>\n \u201cIf you can do it once a day, amazing. If you can do it just a few times a week, I find that\u2019s the first step towards (de-stressing),\u201d Cheng previously told TODAY.com<\/a>.<\/p>\n Why It Matters<\/p>\n Stress can trigger systemic inflammation, which can lead plaque to build up in the coronary arteries \u2014 hardening and narrowing them, researchers note<\/a>. That can lower or block blood flow to the heart muscle, the National Heart, Lung and Blood Institute warns<\/a>.<\/p>\n The body\u2019s response to stress can also lead to high blood pressure, which can increase the risk for heart attack and stroke, according to the American Heart Association<\/a>.<\/p>\n For people who have risk factors for heart problems, stress can be \u201cthe match that lights the fire\u201d or \u201cthe trigger that sparks the domino effect\u201d of going down the wrong path, Cheng said.<\/p>\n How to Get Started<\/p>\n Get to your next appointment 10 minutes early, put the phone in silent mode and then put it away \u2014 don\u2019t look at email or social media, Cheng recommended.<\/p>\n \u201cJust really get some quiet time for yourself,\u201d she said.<\/p>\n You can also try breathing exercises to ease stress and anxiety<\/a>. This 20-minute guided breath work session in the Start TODAY app<\/a> uses the 4-4-8 breathing technique to release stress and help you find calm.<\/p>\n Gradually work towards reserving that quiet time while taking a walk, Cheng advised, which comes with a portfolio of health benefits<\/a>. <\/p>\n The Start TODAY app has many walking programs to keep you motivated, including mindfulness podcasts<\/a> that help you focus on your mental health while you get your steps in.<\/p>\n \u201cClear the headspace first, then try to get the body to reset too,\u201d Cheng noted.<\/p>\n