Does Your Emotional State Affect Your Health?

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When a person is accessing their health, overall well being and fitness goals, they often overlook their emotional state. Emotional stress can often undermine your health and motivation. Many are afraid to face their emotions and learn how to develop and change them. But once you become aware of your emotional state, and train yourself to improve it, you can achieve a more enjoyable life.

Dan Rudd, PhD, psychotherapist and coauthor of Health in a Heartbeat (Heart Zone Publishing, 2004) has identified five emotional heart zones that you operate in at any given time. Each zone influences your well-being differently. The zones can be accessed by your overall mood. They can also be identified by measuring your ambient heart rate-when you are sitting and relaxed.

ZONE 1- SAFE ZONE

One’s safe zone is entered through mediation, prayer & deep breathing; listening to sounds of nature, music or poetry; or by visualization of a special memory or event. Your heart rate is lower about 5 to 10 beats lower than your ambient heart rate. Time in this zone will calm your mind, reduce stress hormones, your respiration will deepen and your immune system will work more effectively. Your safe zone is the best way to escape you everyday life stress and give your heart a break.

ZONE 2- PRODUCTIVE ZONE

In this zone your heart is at its normal ambient level. This is when you are working, concentrating, focused and productive. You are aware of your emotions and thoughts.

ZONE 3- PERFORMANCE ZONE

This zone is similar to Zone 2, but your focus and concentration is more intense here. Peak performances are achieved here. You are working hard and feeling in control. Your normal ambient heart rate is slightly raised due to adrenaline flowing. Athletes often refer to this feeling as being “in the zone”. You feel fulfilled and positive.

ZONE 4- DISTRESS ZONE

Your stress response is triggered and your heart rate rises. (10-20 beats higher than your normal rate) This zone drains your energy, causes a rise in blood pressure and a decrease in cognition. It is characterized by feelings of fear, worry, anger, anxiety, guilt and helplessness. The stress is suppose to make you act however many spend too much time in this zone which can be result in health problems including decreased immunity and digestion, increased self-destructive behaviors and changes in weight.

ZONE 5- RED ZONE

This zone should be avoided. In this zone one has out-of-control behaviors and irrational thoughts. These thoughts and behaviors can be harmful to you and the people around you. It often includes aggression, violence and hysteria. Many in this zone need professional help to get out of this zone.

So now that you have recognized what the different zones are, you need to know how to work toward the right levels at the right times. Here are some strategies:

• Increase your awareness of other peoples emotional states- becoming aware of how and why others behave will make you more aware of your own feelings.
• Increase your awareness of your own emotional state- what is your heart saying? What are your feelings? Take time each day to sit back, take a deep breathe and just be. Feel and identify your emotions
• Determine your emotional habits and patterns- Ask for feedback from family or friends. Accept what you hear positively. If you are not happy with it- change it. Make amends for your mistakes and move forward.
• Learn how to generate positive emotions- Think positive. Avoid negative self-talk. If you focus on negative thoughts, they will only grow.
• Self regulate yourself- Spend time in Zone 1 everyday to give your heart a break. Work and be productive in Zone 2, but limit your time in Zone 3.
• Plan ahead for challenging situations- certain things trigger certain moods- recognize the emotion, take a time out in your safe place until you feel relaxed and then return to your productive zone and rationally decide how you will deal with that situation.

Just as you have a regular workout for your body, you should also have one for your emotional-fitness training. With regular training, you can become more aware of your feelings and have overall improved physical health.

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