Stress and Heart Disease

Stress is a part of ordinary life.  We experience stress in many places, such as at work, at home, and when driving. Too much stress can lead to emotional and physical problems, including heart disease, high blood pressure and an irregular heartbeat. Learning how to manage stress can reduce your risk of cardiovascular problems.

What is Stress?

Stress is the body’s natural response to feeling pressured. A stressor is the stimulus or event that produces this stress response.  We experience many stressors throughout the day.    Some stress is necessary for motivation to perform our best or to finish tasks; however, excessive or ongoing stress can be detrimental to physical and mental health.

What is the Connection between Stress and Heart Disease?

The exact connection between stress and heart disease is unknown.  One belief by researchers is stress may lead to heart disease directly.   Your mind and body are connected, so that your body responds to the way you think and feel.  When you are stressed, it affects your body.   When under stress, the hormones adrenaline and cortisol are at higher levels in the body.  Consistently elevated levels of these hormones affect the heart and may lead to heart disease.  Stress may also affect blood.  Some studies show that stress changes the way blood clots, which increases the risk of a heart attack.

Stress may aggravate other risk factors for heart disease, such as high blood pressure and high cholesterol.  For instance, your blood pressure rises when you are stressed.  Another possibility is the idea that many people who are stressed engage in behaviors that increase the risk for heart disease.  They may overeat, smoke, binge drink, not exercise, or reach for junk food or sweets.  Over time, the repetitive engagement of these behaviors may lead to cardiovascular problems.

Ways to Reduce Stress

Reducing your stress may help lower your risk for heart disease.  There are harmful and beneficial ways to relieve stress.  Some harmful ways include drinking excessive alcohol, taking drugs, smoking, overeating, compulsive spending and consuming much caffeine.  Here’s a list of some beneficial ways to reduce stress:

• Take a few deep breaths.  Deep breathing will help to calm your body down.
• Talk to a trusted person about your stress.  This may help you get your stress off your chest.
• Exercise.  Walk, bike, run, swim, play tennis or any other physical activity you enjoy.
• Take a break.  10-15 minutes away from your work or task may give you a different perspective.
• Get a massage by a professional, your partner or a friend.
• Express your stress through the arts.  Play an instrument, draw, paint, sculpt, or sing.
• Write down your thoughts.  This may help you get your stress off your mind.
• Do yoga or meditate.  These practices help to calm down your body and mind.
• Prioritize.  Do the most important tasks first.  Less important things can wait.
• Learn to say “no”.  Taking on too much often causes stress.  Setting limits can help you do a manageable amount.
• Change negative thinking into neutral self-talk.  When stressed, we can be very self-critical.  Replace the criticisms with more realistic and nurturing talk.  For example, instead of “I should get this done” say “I can get this done if I have time”.