Holiday Sale – 25% Off Sitewide Shop Now Relieving Stress and Anxiety Discover heart-focused solutions to live a more balanced life in current times Jump to the section you're looking for: - Select a Category - How to Reduce Stress and Anxiety Avoiding Burnout and Fatigue Overcoming Trauma and PTSD Stopping Panic Attacks Lifting Depression Increasing Empathy and Compassion Eliminating Phobias Overcoming Addiction Transforming Stress and Anxiety Today’s stress and anxiety is different from before. It’s compounded as stress points occurring throughout the world are broadcast hourly through news and social media. This creates ongoing uncertainty. As stress levels rise, so does anxiety. At the same time, more people are waking to the realization that we are all connected, and we have to go to the heart for answers to personal and societal stressors that work for all. We have to do something differently. The HeartMath® solution for relieving stress and anxiety activates the power and intelligence of your own heart and spirit. This enables you to change what you couldn’t before. It is the coherent power (focused love) of the heart that gives momentum to our highest choices, and it is the intelligence of the heart that acts as an intuitive compass to guide us. Heart Power Learning to connect with your heart power and intelligence when you feel emotional turmoil, stress, and anxiety is a small energy investment with big energy savings. It creates emotional regeneration and fills your energy reserves with the high-quality emotional energy you need to change what you thought you couldn’t or find ease with what you can’t yet change. High-quality emotional energy is like high octane gas for smoother mental processes. It provides more even consistency in addressing the “glitches” of life. That’s why people’s hearts often prompt them to say, “Let’s sleep on it,” when they have to make a decision and their energy is low. Clear intuition needs coherent heart energy to power it. We intuitively know we can’t make the best decisions when our emotions are disturbed or our energy is drained. When our emotional energy reserves are low, there is poor, unregulated nervous system activity, which decreases clarity and the assessment ability we need to make effective decisions. Emotional energy also provides the firing power for carrying out our intentions. You can learn how to build up a reserve of positive emotional energy, where emotional regeneration becomes a natural state, similar to what you felt as a child or see in young children. It’s a state that releases rigidity in the body and mind. Emotional regeneration also reverses premature aging, mentally and physically. It also changes your perspective, which is a key ingredient in relieving stress and anxiety. Building up your heart power and emotional energy reserves will release different hormones and other biochemicals in your brain and body that enhance mental, emotional, and physical regeneration. As you use the HeartMath tools, techniques, and technology, you will find in a short period of time you are stopping energy drains at their source: your internal perceptions and reactions. The more you practice engaging the power of your heart to clear your predictable reactions, the more intuitive intelligence you will gain. You will start to experience a flow of intuition coming to you, before you react or in the midst of a reaction on how to handle day-to-day interactions with people, places, and issues. It will feel like the rhythm of intuition, showing you which tool to use in which situation so you can stay connected to your heart intelligence and prevent or relieve stress and anxiety as you go. As you bring more coherence into your heart rhythms and emotional state, you’ll open up your heart intelligence – especially when you need it most. Emotions can move faster than thoughts and they can bias perceptions and thoughts. As you apply coherent heart power (focused love) to slow-frame your emotions, you start to see how this works in yourself. You’ll learn to create mental and emotional balance for maintaining resilience and well-being through these sped-up times of uncertainty and change. Heart Intelligence Heart intelligence is the intelligent flow of awareness and intuitive insight we experience once the mind and emotions are brought into balance and coherent alignment through a self-initiated process. It is experienced as direct, intuitive knowing that manifests in thoughts and emotions that are beneficial for yourself and others and expands how you perceive life’s events. Everyone has this coherent heart intelligence within them waiting to be uncovered. Experience the Shift HeartMath has discovered that our heart rhythm patterns are the best reflection of our inner state. By adding heart, you can shift in the moment into a state of balance and renewing feelings, such as appreciation, care, love, and compassion. HeartMath technology teaches you how. Frustration Appreciation Changing Heart Rhythms Changes Feelings Observe your heart rhythm (HRV) pattern, which reflects your level of inner balance and your emotional state. Use scientifically validated HeartMath techniques to guide you to a state of higher coherence. Real-time coherence feedback confirms when you’ve made the shift and trains you to sustain it. Changing Your Rhythm We often unconsciously deal with stress and anxiety by changing our rhythm. When we say, “I have to get myself together so I don’t blow it,” we really mean, “I have to get to the heart, even half-way, to slow down and find a new rhythm or approach.” When we tell someone, “Just be calm,” we really are telling them, “Don’t worry, take control of yourself. Don’t get caught up in what’s going on; there is a rhythm, a way, through this.” When we go to the dentist we tell ourselves, “It might hurt now, but just relax.” What we’re doing is trying to change an attitude so that we can find a new rhythm through something stressful. We take some extra time to go to the heart to come back into balance. In contrast, when we get caught up in inner turmoil and incoherence, we are controlled by chaotic rhythms. You can see this on a heart rhythm monitor. The Inner Balance™ Trainer is a heart rhythm coherence monitor that provides objective feedback of your heart rhythm patterns. It allows you to see in real time how stressful emotions and thoughts are affecting your heart rhythms. It does this by measuring the beat-to-beat changes in heart rate, called heart rate variability or HRV. It displays your heart rhythm pattern on your phone screen while a software tutorial guides you through the Quick Coherence® Technique. Then you can watch your heart rhythms change in real time from incoherent to coherent. In one minute you can be back into a more coherent and calm rhythm, and you feel the shift in rhythm inside. Regular coherence practice has a carryover effect of less stress, more ease, and more flow, even if you don’t have high scores. Small coherence scores aren’t wasted. There are four challenge levels that encourage you to keep increasing your coherence abilities. The Inner Balance Trainer takes you past the guesswork and gives you real data that verifies when your heart rhythms are in coherence. You learn to make small inner moves and adjustments to increase and sustain coherence. Then you apply those same coherence-building inner moves into your daily activities. HeartMath’s Inner Balance technology is used by healthcare professionals, therapists, and coaches to help clients reduce stress and anxiety and improve mental, emotional, and physical health. Athletes train with it to get “in the zone” and improve performance. Students use it to improve test scores. Police officers use it to release stress as well as renew and recalibrate their energy, especially after encountering dangerous situations. Business leaders use it to relieve stress and anxiety, and to gain intuitive clarity in decision-making. Dave has an executive position with a national trade association. “When I purchased the technology from HeartMath, I was having irregular heartbeats and severe anxiety attacks. I’d actually developed a fear of anxiety attacks that made me get sucked into them sooner than when I first began experiencing them. They were affecting my work performance. I learned to manage both of those anxiety events, physical and emotional, with regular use of the heart rhythm coherence technology.” The Inner Balance Trainer Our most popular product: our award-winning Inner Balance™ Trainer sensor and mobile app. The Inner Balance Trainer offers everything you need to get a powerful start in connecting with the heart of who you truly are. Buy Now HeartMath’s Unique Approach to Stress and Anxiety Relief How to Relieve Stress and Anxiety HeartMath researchers demonstrated that different heart rhythm patterns accompany different emotional states and have distinct effects on cognitive function. During stress and anxiety, when the heart rhythm pattern is erratic and disordered, the corresponding pattern of neural signals traveling from the heart to the brain inhibits higher cognitive functions. This limits our ability to think clearly, remember, learn, reason, and make effective decisions. This helps explain why we may often act impulsively and unwisely when we’re under stress. The heart sends incoherent rhythmic patterns to the brain during stress and anxiety that can have a profound effect on the brain’s emotional processes, actually serving to reinforce the emotional experience of stress and anxiety. In contrast, the more ordered and stable pattern of the heart’s coherent rhythmic input to the brain during positive emotional states, like love, appreciation, care, compassion, calm and ease, has the opposite effect: It facilitates cognitive functions and reinforces positive attitudes, emotional stability, and perceptual clarity. This means that generating increased heart rhythm coherence and learning how to shift into and sustain positive emotional states not only benefits the entire body, but also profoundly affects how we perceive, think, feel, and perform. Times have changed with the stepped-up stress going on. There is a global epidemic of adult, teen, and child anxiety during these times of increasing uncertainty. HeartMath tools, techniques, and technology are designed for stress and anxiety relief and can be used alone or as an adjunct to other approaches. They engage the heart’s intelligence system to help you transform stress and anxiety into inner balance and self-security. More people are sensing that the heart has to be involved for positive change personally, socially, and globally. Learning to connect with the heart can be added to any self-help or therapeutic system to increase its effectiveness. The heart can be added to cognitive behavioral therapy, taking medication, meditation, mindfulness, and other practices for managing stress and anxiety. It’s not competitive. It’s complementary. Difference Between Stress and Anxiety What is Stress? Stress indicates something is out of balance and can manifest as mental, emotional or physical tension or distress. If we don’t manage stress, it accumulates in our system and can lead to mental fog, emotional reactivity, energy drain and health problems. Often we don’t notice stress building up because we are preoccupied, overwhelmed or outgating blame and judgment toward others or within ourselves. For example, you get an email or phone call about something you didn’t like and become frustrated or annoyed. Those feelings of frustration and annoyance can drain your energy and lead to negative attitudes and behaviors that create more stress. Often we can’t change people or situations, but we can change how we react to them. HeartMath tools empower you to transform stress in the moment into balanced responses, stopping the energy drain and the health and relationship consequences. Your heart is the power source for transforming stress and anxiety into an opportunity for empowerment and becoming your best self—who you truly are. What is Anxiety? Anxiety manifests as feelings of worry, nervousness or insecurity. Anxiety can range in intensity from unease to strong fear. We become irritable or edgy, find it hard to relax or focus, and may even have body aches or difficulty sleeping. The problem is the more we experience anxiety, the more anxiety becomes a habit pattern that’s etched into our neural circuitry. Anxiety becomes our automatic response to stressors or to stressful thoughts and feelings. This can create emotional over-reactivity that leaves us feeling drained and exhausted. Anxiety can propel addictive behaviors to alcohol, food, drugs, sex, shopping, etc. which provide temporary relief from anxious thoughts and feelings. We can feel powerless, which only reinforces the anxiety and can lead to panic attacks, phobias, and depression. Anxiety has become the norm for many people in today’s times of uncertainty. It doesn’t have to be that way. Stress and anxiety are based on our perceptions of people, situations, and life. On those days when our ‘vibration’ is high, we don’t perceive situations in the same way. Stressors don’t get to us as much; they’re like “water off a duck’s back,” as the saying goes. We find a different rhythm and can release issues, let them go and move on. Anxiety disrupts the heart’s rhythm which can lead to panic attacks. As we learn how to access the coherent rhythm of the heart when we feel anxiety, we can shift our emotional and mental rhythms and release the anxiety. Understanding the Symptoms of Stress and Anxiety Allowing reactions such as impatience, frustration, anger, hurt, jealousy, guilt, resentment, and self-pity to run unmanaged in our thoughts and attitudes often results in anxiety. When stressful thoughts and feelings churn, the emotional energy can feed back into our heart and nervous system as anxiety. Stress and anxiety switch on brain circuits and hormones that prepare the body to protect itself in fight, flight, or freeze responses. The problem is this survival circuitry gets activated by everyday stressful situations that aren’t life-threatening, such as an argument, a traffic jam, a deadline, etc., and anxiety sets in. We can stop the cascade of stress reactions once we know what to do. It starts with becoming aware of the symptoms. Physical Symptoms of Stress and Anxiety Physical symptoms of stress and anxiety include fatigue, muscle tension, body aches and pains (headache, backache, joint pain), indigestion, difficulty sleeping, high blood pressure and other health issues. Emotional Symptoms of Stress and Anxiety Emotional symptoms of stress and anxiety include irritability, edginess, impatience, feeling over-sensitive, over-reactive, emotionally drained, and a low-grade angst. Mental Symptoms of Stress and Anxiety Mental symptoms of stress and anxiety include difficulty focusing, foggy thinking, judging or blaming oneself or others, resentment, guilt, and negative projections. How Stress, Anxiety, and Other Depleting Emotions Impact Our Health and Wellness The accumulation of emotional stress is often an underlying cause of physical health symptoms, such as trouble sleeping, body aches and pains, digestive problems, rapid heartbeats, and other symptoms that can lead to more serious illness. These symptoms are hints from your body that something is disrupting the balance within your internal systems that are designed to work in harmony to keep you well. Depleting emotional states of worry, anxiety, resentfulness, or anger cause a cascade of nervous system, hormonal, and immune system imbalances. Over 1,400 biochemicals are released in the body each time we have a stress response. As this stress accumulates over time, your body can start to burnout, or break down, which can lead to more serious health concerns or chronic disease. On the other hand, learning effective self-regulation skills and how to generate renewing heart-based emotions produce stress-relieving and anti-aging hormones, enhance the immune system and keep our internal systems working in harmony. Renewing emotions such as gratitude, appreciation, kindness, compassion, love, and care act as nutrients to our cells and significantly reduce the risk of burnout and disease. HeartMath offers immediately usable tools that help you self-generate renewing emotional states and understand how your stress reactions impact you. You learn to transform stress into opportunities for emotional and mental health and healing. Grounded in the exciting science of how the heart’s rhythmic activity influences emotional state and brain functions, HeartMath’s practical, in-the-moment solutions enable you to maintain the balance you need to effectively address challenges in real time and reset your stress setpoint. HeartMath’s scientifically validated techniques and technology increase coherence and harmony within your internal systems. This empowers you to take charge of attitudes, thoughts, and feelings that drain energy. Feelings like overwhelm, anxiety, anger, and sadness are part of being human, and every one of us at times experiences them. But it IS possible to use tools and strategies that allow you to regulate these emotions and heal from their effects. There are over 400 published independent studies on how increasing heart rhythm coherence has improved nervous system balance, enhanced hormonal and immune system health, eased anxiety, lifted depression, lowered blood pressure, improved Hba1C levels, relieved chronic pain, and more. Coherence gives you more freedom to remain fully present and engaged with your life. Instead of your mind, emotions, and heart all pulling in different directions, coherence brings them into alignment so you have more inner harmony and clarity to enjoy life. You can learn more in our free online video program The HeartMath Experience. How to Reduce Stress and Anxiety with HeartMath HeartMath has found that learning how to reset our heart rhythms into coherence builds resilience which is key to preventing and reducing stress and anxiety. People define resilience as being adaptable, flexible, and having the ability to bounce back after a stressful experience. Heart rhythm coherence practice builds that emotional flexibility. When people are resilient, they feel energized and are more patient and understanding of others. They express more confidence, care, and appreciation and can better manage their emotions. Using the HeartMath techniques, tools, and technology for accessing your heart power and heart rhythm coherence, you can reduce stress and anxiety in a relatively short period of time. Millions have already used these techniques to transform worry, anxiety, panic attacks, phobias, and post-traumatic stress. You can too. If you don’t manage emotions, then emotions will manage you. Using the Inner Balance Trainer (HeartMath technology) with HeartMath coherence building techniques, you watch your heart rhythm (HRV) change in real time, and you feel the shift into a more balanced state. As you practice doing this, you set a new neural pattern in a relatively short period of time. People who regularly practice HeartMath tools start to exhibit more spontaneous periods of coherence in their heart rhythms throughout a day, even without any intentional effort to generate that state. They find themselves moving in a state of ease and flow more consistently. Observed outcomes in workplace and healthcare settings include reduced stress, anxiety, and depression; decreased burnout and fatigue; enhanced immunity and hormonal balance; improved cognitive performance; and health improvements. Jump to the section you're looking for: - Select a Category - How to Reduce Stress and Anxiety Avoiding Burnout and Fatigue Overcoming Trauma and PTSD Stopping Panic Attacks Lifting Depression Increasing Empathy and Compassion Eliminating Phobias Overcoming Addiction Transforming Stress and Anxiety Managing Stress and Anxiety Overload Stress and anxiety overload can make you feel irritable, impatient, self-judgmental, and quicker to anger. The cascade of negative emotions generates autonomic nervous system and biochemical imbalances. Your autonomic nervous system (ANS) controls 90 percent of your body’s involuntary functions. This is one reason why many people with anxiety experience scary physical sensations, including rapid heartbeats, dizziness, sweating, shaking indigestion, chest tension, shortness of breath, panic attacks, insomnia, and many other symptoms, any of which can make you feel even more anxious. If the symptoms aren’t recognized and addressed, then stress and anxiety overload can lead to a downward spiral in our relationships, work and health. Many psychologists talk about coping with stress, but cope implies no hope for positive change. Coping can still manifest in symptoms that derail health. In fact, the American Institute of Stress found that 90% of visits to primary care physicals are for stress-related complaints. These include high blood pressure, gastro-intestinal problems, hormonal or immune system imbalances, insomnia, weight problems, addictive behaviors, depression and chronic disease. All our internal systems – mental, emotional and physical – work together. When one system is out of alignment, it throws off the rest. HeartMath research shows how we can reboot our internal systems and reset our rhythm, to bring the rest of the body’s systems into coherence and alignment. Our mind, emotions, body and spirit can then work together with efficiency and resilience. “Generally, appreciation means some blend of thankfulness, admiration, approval, and gratitude. In the financial world, something that “appreciates” grows in value. With the power tool of appreciation, you get the benefit of both perspectives: as you learn to be consistently thankful and approving, your life will grow in value.” — Doc Childre Jump to the section you're looking for: - Select a Category - How to Reduce Stress and Anxiety Avoiding Burnout and Fatigue Overcoming Trauma and PTSD Stopping Panic Attacks Lifting Depression Increasing Empathy and Compassion Eliminating Phobias Overcoming Addiction Transforming Stress and Anxiety Stress and Anxiety Challenges How to Reduce Stress and Anxiety Reducing Worry and Overwhelm Many people experience ongoing overwhelm at work and at home, day after day. They soldier on because they have to and worry it’s going to be this way forever. Chronic overwhelm is one of the major causes of anxiety and anxiety disorders. Read More Avoiding Burnout and Fatigue Being more heart intelligent about how you expend and renew your energy can help you build and sustain resilience to prevent burnout or emotional exhaustion. It’s the constant emotional energy expenditures without the balance of adequate reset and recovery that can lead to burnout, health challenges, diminished performance, and less personal fulfillment. Balancing energy drains with energy renewal is what we call heart intelligent energy management. The adrenal glands, which lie on top of the kidneys, are where the two major stress hormones, adrenaline and cortisol, are manufactured. Strong emotions, like anger or fear, release a lot of adrenaline into your system which can lead to health problems. Too much worry or anxiety releases a lot of cortisol into your system and can age you before your time. In one study using HeartMath techniques, participants reduced their cortisol levels by an average of 23% and increased their DHEA (the anti-aging hormone) levels by over 100% in just 30 days of practice. The participants also experienced reduced anxiety, guilt, burnout, stress, and hostility, along with increased caring, contentment, warm-hearted emotions, and vigor. Read More Overcoming Trauma and PTSD Post-Traumatic Stress Disorder (PTSD) occurs after a deep, emotional shock or traumatic event, such as witnessing extreme violence, experiences in war, and emotional or physical injury that has left you feeling betrayed or violated. Even when trauma has been branded into your neural circuitry, coherence-generating techniques can help you release the emotional imprint and repattern those circuits. This can significantly lift your outlook and quality of life, especially when used with other effective trauma releasing methods. Neurocardiologists discovered that the heart communicates directly with the amygdala (the part of the brain that stores strong emotional memories) and that the heart rhythm pattern is involved in creating emotional experience. Heart rhythm coherence practice can help mend a “broken heart” from traumatic relationship experiences as a child or as an adult. Closing down the heart is a natural defense mechanism when you have been hurt. Many people don’t want to open their heart to deeper feelings because they are afraid that they’ll get swept back into the pain. But you have to walk through that doorway to reclaim your heart power. You have to open your heart to yourself to become who you truly are. Read More Stopping Panic Attacks What causes panic attacks? Ongoing anxiety can lead to nervous system imbalances, heart arrhythmias, and panic attacks. Panic attack symptoms include just thinking that you may be in a situation where you might panic. Or fearing what other people will think of you if you lose control. During a panic attack, you can feel like you’re going to pass out, or your heart is beating irregularly, or you’re going to have a heart attack or die, which can be very scary. Linda says, “I have had panic attacks for many years. I felt a fear of lack of control then fear of an attack coming on, which is what seemed to bring it on. I wondered how to stop a panic attack. Now, I use a HeartMath coherence technique when it starts to come on. I hold steady in the heart and say to myself, ‘I can handle this. I know where this is going to go and it’s not worth it. I’m not going there this time.’ I just hold to that steady knowingness that I can handle it by going to my heart and using the technique, and then it quickly subsides and doesn’t go through the whole play out of fear, physical attack, and so on.” Lifting Depression Everyone feels temporary depressive symptoms from time to time. But more and more people are suffering from depression that hangs on. Their day-to-day lives are made heavy with anxious, sad, or empty moods. Many don’t know they are depressed because they’re so used to feeling this way. They think depression is something more extreme than the sense of resignation or hopelessness they feel. The dictionary describes depression as “feeling pressed down, sad, gloomy, lower in spirits, dispirited; a condition of general emotional dejection and withdrawal; sadness greater and more prolonged than that warranted by any objective reason, a low state of functional activity.” When these moods are ongoing, they result in fatigue and loss of energy, problems with sleep, irritability and ongoing anxiety, poor concentration and difficulty making decisions, loss of pleasure or interest in daily activities, problems in relationship communication, and feelings of guilt. It’s important to realize that it’s standard for healthy people to feel these moods at times. It’s when you feel like this often or much of the time that depression develops. Read More Increasing Empathy and Compassion Empathy can produce strong feelings of care, but often comes with tentacles that create overcare stress. News stories, children’s challenges, other people’s health issues, etc., can elicit our empathetic responses which, without management, can trigger a continuous energy drain throughout our whole system and slip into worry, sadness, and depression. Unmanaged empathy can produce energy depletion that far outweighs the “good” we are providing another. Learning to balance our empathetic feelings is a big step towards understanding the tone of true compassion. Compassion can sense the suffering of others yet maintain balance and energetic composure within its care. It’s an unconditional love that supports the highest outcome for others without depleting our personal reservoir of energy. For ages, people have used the term compassion as a convenient cover-all word for what is often sympathy, empathy, pity, or excessive worry. More and more people are being prompted from within to gain a deeper understanding of compassion, as compassion tops the list of what would benefit humanity during these transitional times. True compassionate understanding lifts others as well as ourselves. Compassion is one of the highest supportive energies of love. Read More Eliminating Phobias Ongoing anxiety often eventuates into a phobia, where you avoid going places or doing things that might cause or worsen the anxiety phobia. You find yourself obsessed with negative or fearful projections, believing your thoughts and images of worst-case scenarios. Social anxiety phobia causes negative thoughts about others to loop around, taking on a life of their own without needing an event to trigger them. A phobia that many people have is extreme anxiety about giving a talk in front of a large group. Often when people try to get over a fear, they focus on the object of the fear, in this case the audience, rather than on the feeling of the fear. To transform this type of fear, you have to first neutralize the insecurity or fear of humiliation or rejection underneath. It can sometimes help to picture a positive audience or look for a friendly face in the crowd. However, it’s much more effective to take a few minutes before the talk to shift the feeling of anxiety toward a feeling of deeper care or love for the audience, or self-compassion and appreciation for yourself giving the talk. Since your discomfort about the situation is fueled by a feeling, it’s just more efficient to address the feeling directly. By learning to use a HeartMath technique to shift to the feeling and attitude of care or appreciation for the audience or yourself, you can create heart coherence and inner security to clear the fear. Overcoming Addiction The real addiction is to our thought patterns—our beliefs that have become mental presets that get stuck on “repeat.” Performance anxiety, comparing yourself to others, insecurities about what others think of you, fears of being rejected, snubbed, left out, a failure, unaccomplished, unable to communicate, worries that you might not get what you want, etc., create preoccupations. These presets become engrained and even unconscious, yet they drain emotional energy like a sieve, then start draining nerve energy as well. This leads to neurological misfiring and can fuel obsessive-compulsive or addictive behaviors that give temporary relief from obsessive thoughts and feelings. The real addiction, however, is to the preoccupations themselves. As you practice using HeartMath tools to manage your thoughts and feelings, you can release your preoccupations, anxiety, and addiction. Read More Transforming Stress and Anxiety Transforming stress and anxiety isn’t done through thinking; it’s done through shifting feelings and attitudes. Emotions can move faster than thoughts, and they can bias perceptions and thoughts. As you apply heart power (focused love) to slow-frame your emotions and thoughts, you start to see how this works. As you practice heart coherence, your emotions and attitude lift and you are able to access your heart’s perspective and guidance—especially when you need it most. Everyone has this coherent heart intelligence within them waiting to be unlocked. Read More The Inner Balance Trainer Our most popular product: our award-winning Inner Balance™ Trainer sensor and mobile app. The Inner Balance Trainer offers everything you need to get a powerful start in connecting with the heart of who you truly are. 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