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4 ways to deal with emotional stress

Everyday emotional stresses can cause physical problems like stomach aches and headaches, according to the American Psychological Association. Research also shows that chronic — or long-term — stress can contribute to serious problems including heart disease. However, there are ways you can fight the harmful effects of stress, and, in doing so, take better care of your health.

  1. 1. Be mindful.

    Identify your feelings without judging yourself. Be honest about the good and the bad, and then try to “let it go.” That process frees you up to fully experience positive feelings like forgiveness, compassion, gratitude, love, joy, kindness and happiness. All of these things contribute to your heart health.

  2. 2. Talk to your loved ones.

    As we become more aware of our feelings and health goals, we can choose how to handle them. Relationships can be both a source of stress and a defense against it. The people close to us can also support our good habits or enable bad ones. Invite your friends and family to join your health team.

    It also helps to use “I” statements, especially when trying to resolve conflicts. By setting up the conversation in this way, you own your feelings and there is no name-calling. You are not focusing on the other person’s character, but their behavior and how you feel about it.

  3. 3. Find positive coping habits.

    Some of the health problems associated with stress follow from our coping habits, such as overeating or smoking. Try to find alternate ways to deal with negative feelings such as frustration, anger and sadness. Consider taking a walk outside and breathing in the fresh air. Practice mindfulness meditation or go to a yoga class with a friend. Meet with someone you care about in person, not just via email or text.

  4. 4. Get help processing negative emotions.

    It’s normal to have memories and feelings you don’t know how to deal with. A counselor or even a good friend can guide the conversation. Some health insurance companies can connect you with a social worker who will listen and point you to resources like therapists and other supports.

    Once you start using these tools — naming your feelings, communicating how you feel, and having an outlet to release negativity — you’ll be more likely to have your needs met and also meet the needs of others.

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