April 3, 2023—Stress is part of life. No matter how we try to avoid it, it creeps into our daily thoughts and actions. But while stress can't be avoided, it can be managed. And if you have asthma, here's an extra reason to keep a lid on your stress: It can trigger asthma symptoms.
Mental health and asthma symptoms
There is a direct link between a person's mental health and how often they have asthma flare-ups. Anxiety and depression can increase and worsen asthma symptoms.
Even if you do not have anxiety or depression, feeling strong emotions like fear, anger, excitement, sadness and joy can trigger asthma symptoms. That's because these emotions change your breathing—it becomes more rapid and shallow, and your muscles tighten. This in turn might trigger an asthma exacerbation or attack.
Stress can trigger asthma symptoms indirectly too. When you're stressed, you're more likely to forget things, like taking your controller medication or making sure you have your rescue inhaler with you.
Fortunately, while you can't eliminate stress from your life completely, there are many things you can do to reduce it and feel better.
Tips for managing your stress
Start with this simple mindful-breathing technique you can do any time you feel tense.
- Sit or stand comfortably. Close your eyes if you wish.
- Breathe in through your nose and out through your mouth. Let your breath flow slowly and naturally.
- As you do so, pay attention to the flow of your breath.
- After a few breaths, try this: Inhale for seven seconds. Hold your breath for seven seconds. Exhale for seven seconds. Do this for three rounds.
- Try to let go of any thoughts that drift into your head. Just keep focusing on your breath.
Here are some more simple tips from the American Lung Association to work into your daily routine.
- Get regular exercise. Research shows that aerobic exercise increases chemicals in the brain that improve mood.
- Spend time with loved ones. Being with people whose company you enjoy will ease your tension.
- Make sleep a priority. Poor sleep or lack of sleep could make you feel less able to handle life's problems.
- Eat a healthy diet. Focus on fruits, vegetables, whole grains, lean proteins and low-fat dairy. Avoid foods that can make stress worse, like junk food, alcohol and caffeine.
- Talk to someone. Feeling overwhelmed? Talk to a person you trust about what's bothering you.
Lowering your stress levels will do your mind and body good—and help you manage your asthma better.
Test your knowledge of other asthma triggers with our quiz.
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