Learning To Manage My Stress Level
- Anthony Kathol
- Mar 2
- 3 min read
Last Thursday (February 26th), I was invited to attend a presentation by the Bennett County Hospital Home Health and Cardiac Rehab team. February is known as American Heart Month to draw attention to the number one disease affecting both men and women in America: Heart Disease.
Bennett County Hospital Cardiac Rehab Team: Sandee Yordy and Ferris Bauman make their final presentation during February American Heart Month on stress management (February 26, 2026).
I learned a great deal from the presentation and found myself scribbling notes to keep up with the information being shared. Below are a few key takeaways:
Bennett County Hospital and Rural Health Clinic is one of four hospitals in western South Dakota that offer cardiac rehabilitation services.
Bennett County ranks second in South Dakota for the number of heart attacks.
Individuals who do not manage their stress are 50% more likely to experience a cardiac event than those who effectively manage stress.
Poor stress management can also contribute to other behaviors associated with increased risk for heart disease and stroke, including smoking, overeating, lack of physical activity, insufficient rest, unhealthy eating habits, obesity, and failure to take prescribed medications.
One member of the cardiac team shared a simple and practical technique for managing stress: the “4-7-8” breathing method. I found this approach helpful because it can be practiced at any time during the day. The technique involves inhaling through your nose for four counts, holding your breath for seven counts, and then slowly exhaling through your mouth for eight counts. Please see the handout below for additional details.
The benefits of deep breathing include:
Having more energy
Staying more focused
Relaxation
Helps knowing who you are and what makes you calm
Another important takeaway from the cardiac heart team's presentation was to write out a list of those things that cause you the most stress and then group them by the following:
Things you have no control over.
Things I can change today.
Things that you can influence over time
Many stressors affect us each day. The question is: how can we best manage them? Deep breathing is one practical and effective strategy to help regulate stress levels, but it is only one part of a broader approach to heart health.
Know your numbers.
Monitor your weight, blood pressure, and cholesterol regularly. Awareness is the first step toward prevention.
Increase your fiber intake
(Aim for 30–40 grams of fiber per day)
One simple option is 1–2 teaspoons of chia seeds daily.
Other high-fiber foods include berries and lentils.
Prioritize quality sleep (7–9 hours per night)
Reduces cortisol (stress hormone) levels during deep sleep.
Increases growth hormone production.
Allows the body to repair and recalibrate itself.
Helps reduce inflammation, including inflammation that can affect artery walls.
Engage in regular physical activity
Participate in moderate exercise 5 to 7 days per week for at least 30 minutes per day.
Increasing your daily step count to 12,000–15,000 steps can help build healthy sleep pressure, making it easier to fall asleep at night.
I am grateful for the information presented during last month’s American Heart Month event by the Bennett County Hospital Home Health and Cardiac Rehabilitation team. As an advocate of preventive health care, I encourage anyone dealing with stress—especially during the demanding calving season—to consider implementing these strategies. They are practical steps that could make a meaningful difference in your long-term health and possibly could save your life.
For more information on heart disease and prevention strategies, please visit the following websites:
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