While stress is a normal part of everyday life, excessive, long-term stress may have a negative impact on the health of your heart. In fact, according to the University of Rochester Medical Center, some studies show that long-term stress, and the high levels of cortisol that accompany it, can lead to increased cholesterol, triglycerides, blood pressure, and more—all common risk factors for heart disease.
Luckily, there are plenty of stress reduction and relaxation techniques that can be used to protect heart health and support your overall well-being. Here, we’ll explore the relationship between stress and heart disease, stress reduction techniques, and how to create a healthy lifestyle for your heart.
Stress and Heart Disease
According to the Cleveland Clinic, stress is your body’s mental and physical response that occurs when you experience stressors, such as change or challenges, in your life. With short-term stress, the body’s natural fight-or-flight response is triggered and causes temporary physiological changes, such as an increased heart rate or release of adrenaline.
While many associate stress with negative stressors, like a tough day at work or trouble in a relationship, stress can also come with good changes, such as getting married, earning a promotion, or moving to a bigger house.
While short-term stress is normal and can be useful—since it can boost alertness, motivation, and performance—long-term stress can take a toll on your mental and physical health. Stress may cause irritability, anxiety, and depression as well as physical symptoms such as headaches, nausea, and tense muscles.
According to the American Heart Association, stress can also cause individuals to turn to poor health behaviors that are risk factors of heart disease. These behaviors may include:
- Smoking
- Overeating
- Lack of physical activity
- Being overweight
Additionally, according to John Hopkins Medicine, stress can also increase inflammation in the body. Inflammation is linked to high blood pressure and the lowering of HDL (or “good”) cholesterol, both of which can harm your heart.
Stress Management Techniques for a Healthy Heart
With stress playing such an important role in heart health, it’s important to incorporate stress management techniques into your daily routine to lower blood pressure, reduce inflammation, and support a healthy heart and overall well-being. Here are just a few techniques that can help you manage stress in your life:
- Regular Physical Activity: According to the Mayo Clinic, almost any form of exercise can help manage stress as it releases endorphins (the brain’s “feel-good” neurotransmitters), lowers your resting heart rate and blood pressure, and improves your sleep and mood. While trying to up your daily physical activity, make sure to pick activities that you enjoy. While running and weightlifting are certainly effective, even dancing, hiking, playing pickleball, and gardening can get your body moving and help manage your stress levels.
- Journaling and Gratitude Practices: Writing down your thoughts, feelings, and emotions for just a few minutes per day can help you understand them more clearly and gain control over your mental health. While journaling, try to also incorporate gratitude practices by writing down things you are thankful for or good things that happened throughout the day, as this can also help manage feelings of stress.
- Practicing Mindfulness: Mindfulness exercises, such as meditating, deep breathing, and guided imagery, can help your mind slow down and acknowledge what you are thinking and feeling in the moment. If you need inspiration, this helpful card deck by Allura and Arcia offers 52 mindfulness and meditation exercises to help your mind unwind and reduce stress and anxiety.
Lifestyle Habits for Stress Reduction
Besides techniques to manage stress in the moment, your daily lifestyle can also determine how much stress you feel and the impact it has on your body. Developing a healthy lifestyle can make it easy to keep your heart healthy. You can manage stress in your life by:
- Eating a Healthy Diet: A balanced diet is good for both your physical and mental health. According to The Nutrition Source, a diet rich in polyunsaturated fats, omega-3 fatty acids, and vegetables can help regulate the body’s cortisol levels. Maintaining a healthy diet can also help manage your weight, cholesterol, and blood pressure, reducing your risk of heart disease.
- Getting Quality Sleep: According to the American Psychological Association, sleep is a necessary human function, and even slight sleep deprivation can affect your memory, judgment, and mood while also contributing to other health problems. Experts recommend adults get seven to nine hours of sleep per night, which can decrease stress and improve your mood.
- Staying Connected to Your Support Group: Spending time with trusted friends, family, and loved ones is a great way to manage stress in your life. In fact, a 2022 study found that social support can help strengthen an individual’s resilience while they undergo stressful situations. When feelings of stress arise, make plans with a friend or give a loved one a call, whether for advice or just encouraging words.
Creating a De-Stressing Routine
When stressful times do arise, it’s important to have a consistent routine to manage your stress and protect your heart. This routine doesn’t have to be complicated—it can just be a set of small, intentional habits to regulate your thoughts and feelings. Try out these steps below:
Step 1: Schedule Some Time
To stay ahead of stressful feelings, it may be beneficial to preemptively block off time in your schedule for stress management and relaxation techniques for heart health. Try blocking out 10 minutes per day to go on a short walk, journal your thoughts, or practice deep breathing. Consistency is key, so make this time non-negotiable!
Step 2: Personalize Your Practices
Not every stress reduction technique will work for every individual. Make sure to try out different methods, but choose the ones that feel the most natural and enjoyable to you. Likewise, personalize them to your schedule. Some individuals may prefer a morning mediation session whereas others may opt for journaling before bed.
Step 3: Use Helpful Resources
Don’t be afraid to ask for help. Look for books that offer mindfulness and relaxation techniques or schedule an appointment with a licensed counselor to discuss personalized techniques for managing your stress.
Step 4: Reflect and Adjust as Needed
As you try out your routine, pay attention to what works for you and what doesn’t. Don’t be afraid to switch up techniques or try something new until you find a routine that fits your preferences and schedule.
A Happy, Healthy Heart
Your heart works hard for you every day, so return the favor by practicing stress reduction techniques to better your mental and physical health. Whether you choose to implement mindfulness practices, aim for seven to nine hours of sleep, or increase your daily physical activity, these small habits can make a big difference in your heart health.
Meet the Author
Ali Lemmons, BS, Summa Cum Laude
Ali Lemmons is a graduate of the University of Tennessee at Chattanooga where she earned a Bachelor of Science degree in Communication with a minor in computer science. While at UTC, Ali also earned the distinction of Summa Cum Laude, the Outstanding Senior Award for the communication department, and was inducted into the Kappa Tau Alpha honor society. Now, as editor/digital content specialist for CMC Publications and Digital Smart Marketing, Ali leads the ideation, conceptualization, and development of numerous health, wellness, and lifestyle articles published in print and online for HealthScope, CityScope, and Choose Chattanooga magazines – premier publications serving S.E. Tennessee and North Georgia. She also is the lead copywriter for the company’s social media sites.
