The Mind-Heart Connection

How stress affects the heart

Mental stress is a risk factor for poor heart health. But it’s important to understand that not all stress is the same.

There is good stress (eustress), which is usually short-term (acute) and can help increase focus, feel-good hormones, and boost performance and growth.

Then there’s bad stress (distress), which is usually long-term (chronic). It can be exhausting, overwhelming, impair your performance, increase anxiety and depression, and leave you feeling like you can never recover.

Chronic stress may lead to health issues such as:

• high blood pressure
• heart disease
• irregular heart rhythms
• increased inflammation

Bad stress is especially bad if you already have a heart condition.

Stress disorders, such as depression and anxiety, are more common in women, which may in part contribute to heart disease risk. By middle age, women who have clinical depression are at twice the risk of having a cardiovascular incident compared to women without clinical depression.

A 2024 study suggests that depression or anxiety accelerates the development of cardiovascular risk factors, like hypertension, hyperlipidemia, and type 2 diabetes — especially in young women.

Stress reduction techniques

Ocasional stress is going to happen, and emotions will and should be felt. But learning the tools that help you reduce and regulate stress is what will help you manage it long-term.

Focusing on what’s within your control is the first step to managing stress.

You can:

• Build and nourish supportive relationships.
• Do activities you enjoy. What lights you up?
• Practice gratitude and positive emotions.
• Practice self-compassion and self-care.
• Practice breathwork.
• Reduce anxiety triggers, such as time spent on social media.
• Learn to say no if you’ve been overscheduling yourself.

Things like laughter, journaling, being creative, organizing or rearranging your space, and making a joy list can all help you feel more in control, boost self-confidence, and increase feel-good hormones.

Mindfulness-based interventions, such as meditation, breathwork, and self-compassion, have been linked to improvements in cardiovascular risk factors.

Releasing worries, or emotions like anger, over what you cannot control is another way to help.

Though research is lacking, some people believe that emotions can get trapped in the body from suppressed or repressed emotions, which may lead to physical ailments. Acknowledging your feelings and working through trauma with a professional can help.

Lifestyle changes

There are stress management techniques like box breathing and listening to guided meditations, but then there are also lifestyle changes you may need to make to better manage stress overall.

Examples of lifestyle changes recommended for improving heart health include:

• Exercising more regularly in a way you enjoy. It doesn’t have to be “going to the gym.” Maybe dancing, jogging with your dog, or tai chi is what makes you feel good.
• Eating a balanced diet and staying hydrated. Perhaps meal-prepping one day a week so that you eat less pre-packaged and processed foods.
• Improving sleep hygiene for better rest.
• Quitting smoking, if you smoke.

In some cases, if you feel your chronic stress is due to a job, you may wish to consider a professional change, or even a career shift altogether.

When to seek help

If you’ve tried a number of stress management techniques and still feel constantly run down, then don’t hesitate to seek professional support.

Help is out there, whether you want to meet with a therapist in person or online. Online talk therapy is just as effective as in-person therapy.

Takeaway

Caring for all aspects of your health, mental and physical, is equally important. Your heart really does feel it all.

Learning stress-reduction techniques that work for you is an invaluable way to manage life’s stresses and may help keep your heart healthy. Lifestyle changes and speaking with a therapist may also be necessary for managing chronic stress.