April is Stress Awareness Month, making it the perfect time to discuss the link between stress and heart health. While a little stress can keep you on your toes, too much can negatively impact your well-being—especially your heart. Chronic stress has been linked to increased blood pressure, heart disease, and even serious conditions like takotsubo cardiomyopathy, also known as “broken-heart syndrome.” Understanding how stress affects your heart and learning ways to manage it can help protect your long-term health.

How Stress Impacts Your Heart

When you’re under stress, your body releases hormones like adrenaline, triggering the “fight-or-flight” response. Your heart rate increases, and your blood pressure rises — reactions that are helpful in short bursts but harmful when prolonged.

Ashesh Parikh, D.O., a cardiologist and physician on the medical staff at Texas Health Plano and Presbyterian Heart and Vascular Group, a Texas Health Physicians Group practice, explains that stress can even mimic the symptoms of a heart attack.

“Stress, whether emotional or physical, has been linked to what is called takotsubo cardiomyopathy or ‘broken-heart’ syndrome,” Parikh says. “Events such as the loss of a loved one or acute illness can lead to all of the symptoms of a heart attack, and patients [may] develop significant congestive heart failure. Luckily, this is reversible with the use of medications and alleviation of the stressful situation.”

According to the American Heart Association, chronic stress keeps your body in a perpetual state of “fight or flight” releasing hormones like cortisol and adrenaline. While this response is helpful in short-term situations, chronic stress can lead to long-term cardiovascular problems.

Research has established a clear link between chronic stress and an increased risk of hypertension, heart disease, and stroke. Here's how stress affects your heart:

• Inflammation: Chronic stress can cause higher levels of inflammation in your body, contributing to plaque buildup in your arteries.
• Hormonal imbalance: Prolonged elevations of stress hormones like cortisol can increase blood pressure, blood sugar, cholesterol, and triglycerides.
• Behavioral changes: Stress may lead to unhealthy coping mechanisms such as poor diet, smoking, or increased alcohol consumption, which are risk factors for heart disease.

Common Stress Triggers

Stress can stem from various sources in daily life. Balancing work responsibilities, children's school activities, and caregiving for aging parents are common triggers.

Common stressors include:

• Work-related pressures – Deadlines, heavy workloads, or job insecurity
• Financial concerns – Debt, budgeting, or unexpected expenses
• Major life changes – Moving, divorce, or the loss of a loved one
• Health issues – Chronic illnesses or caregiving responsibilities
• Daily responsibilities – Juggling work, family, and personal obligations

Parikh notes that within North Texas, many younger adults are experiencing stress-related health conditions. “We are seeing more and more young patients develop hypertension, high cholesterol, and diabetes,” he says. “This is mainly due to the fast-paced and stressful lives they lead with work, kids’ school/activities, and often also supporting their own parents.”

It's important to recognize that stress can come from both positive and negative experiences. Even exciting events like planning a wedding or having a child can contribute to your overall stress levels.

Signs of Negative Stress Reactions

Recognizing how your body responds to stress can help you take action before it affects your heart. According to the American Heart Association, signs of unhealthy stress management include:

• Eating quickly or to calm down
• Speaking very fast
• Drinking alcohol or smoking
• Rushing around or trying to do too much at once
• Working excessively
• Procrastinating or avoiding responsibilities
• Sleeping too much or too little

Managing Stress for Better Heart Health

While medication may help with anxiety disorders, managing everyday stress requires proactive techniques. Parikh emphasizes the importance of maintaining a healthy lifestyle through diet, sleep, and regular exercise.

Here are some practical strategies:

• Exercise Regularly: Physical activity is one of the best ways to combat stress. Not only does it relieve tension, but it also lowers blood pressure and cholesterol levels while improving sleep quality and mood.
• Practice Relaxation Techniques: Deep breathing exercises, mindfulness meditation, or progressive muscle relaxation can help calm your mind.
• Adopt Positive Self-Talk: Replace negative thoughts with affirmations like "I’ll do my best" or "I’ll take things one step at a time." This shift can make a big difference in how you handle stressful situations.
• Connect with Loved Ones: Spending time with friends and family can provide emotional support during challenging times.
• Prioritize Sleep: Establishing a consistent bedtime routine helps your body recover from daily stress.
• Maintain a Balanced Diet: Eating nutrient-rich foods supports overall health and helps your body cope better with stress.
• Engage in Hobbies: Activities like listening to music, painting, or gardening can offer a mental break from stressful situations.

Parikh also highlights the importance of stress prevention.

“To help deal with stress, we encourage all our patients to maintain a healthy diet, get a good night’s sleep, and try to exercise regularly,” he says. “More research is definitely needed to evaluate the direct cause of stress and its effect on heart health, but trying to manage the heart disease risk factors and primary prevention remain the cornerstones for us all to maintain a healthy lifestyle.”

When to Seek Help

While occasional stress is normal, chronic stress that affects your physical or emotional well-being should not be ignored. If you experience symptoms such as chest pain or irregular heartbeats — or if stress significantly impacts your daily life — it’s essential to consult with your doctor.

This Stress Awareness Month, take proactive steps to reduce stress and support your well-being — your heart will thank you for it.

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