Stress and Asthma

Stress is a common asthma trigger. Stress and anxiety sometimes make you feel short of breath and may cause your asthma symptoms to become worse.

You cannot avoid stress; it is part of daily life. However, developing effective ways to manage stress and learning to relax can help you prevent shortness of breath and avoid panic.

Here are some ways to manage stress:

Learn to change thought patterns that produce stress. What you think, how you think, what you expect, and what you tell yourself often determine how you feel and how well you manage rising stress levels.

Reduce stressors (causes of stress). Identify the major stressors in your life: money problems, relationship problems, grief, too many deadlines, busy schedule, and lack of support. If you canít resolve these stressors alone, get professional help for problems that are too difficult to deal with by yourself.

Try to avoid situations that trigger stress for you. Practice effective time-management skills, such as delegating when appropriate, setting priorities, pacing yourself, and taking time out for yourself.

Practice relaxation exercises. Relaxation exercises are simple to perform and combine deep breathing, releasing of muscle tension, and clearing of negative thoughts. If you practice these exercises regularly, you can use them when needed to lessen the negative effects of stress.

Relaxation exercises include diaphragmatic and pursed lip breathing, imagery, repetitive phrases (repeating a phrase that triggers a physical relaxation, such as "Relax and Let Go"), and progressive muscle relaxation. Many commercial audiotapes and books that teach these exercises are available.

Exercise! Itís an excellent way to burn off the accumulated effects of stress.

Get enough sleep. If you are not sleeping well, you will have less energy and fewer resources for coping with stress. Developing good sleep habits is very important. Here are some tips:

Follow the recommended nutritional guidelines. Junk food and refined sugars low in nutritional value and high in calories can leave you feeling out of energy and sluggish. Limiting sugar, caffeine, and alcohol can promote health and reduce stress.

Delegate responsibility. Stress overload often results from having too many responsibilities. You can free up time and decrease stress by delegating responsibilities. Take a team approach and involve everyone in sharing the load. Try applying these guidelines at home or modifying them to fit your situation at work:

Seek support from your family. The support of family and friends is very important. Social support is the single most important buffer against stress. Here are some tips you can offer to your family or friends when they ask you how they can help. Family and friends can:

References:

 

This information is provided by the Cleveland Clinic and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. For additional health information, please contact the Center for Consumer Health Information at the Cleveland Clinic (216) 444-3771 or toll-free (800) 223-2273 extension 43771. If you prefer, you may visit www.clevelandclinic.org/health/ or www.clevelandclinicflorida.org. This document was last reviewed on: 4/27/2017

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