Stress is a normal reaction to challenges. But when it continues for weeks or months, it can take a toll on the heart and blood vessels.
The stress response
Faced with a threat or pressure, the body releases hormones such as adrenaline and cortisol. The heart speeds up, blood pressure rises and the body is ready to act. Once the situation passes, everything should return to normal.
Acute and chronic stress
- Acute stress is short-lived: an exam, an argument, a near-miss on the road.
- Chronic stress is persistent: work pressure, financial worries, caring for a sick relative, relationship problems or loneliness.
The problem arises when the stress response remains switched on.
How it affects the heart
- Blood pressure: sustained stress contributes to hypertension, one of the main risk factors for heart attack and stroke.
- Inflammation: high levels of cortisol over time are associated with inflammation and damage to the arteries.
- Heart rhythm: repeated adrenaline surges can contribute to palpitations and arrhythmias.
- Behaviour: stress often leads to smoking, drinking, eating badly, sleeping poorly and exercising less — all of which add to cardiovascular risk.
Large studies have identified psychosocial stress as one of the factors associated with a higher risk of heart attack.
Warning signs
See a doctor if you experience:
- chest pain or tightness;
- palpitations that don’t settle;
- unusual breathlessness or tiredness;
- persistent trouble sleeping or anxiety.
Chest pain that is severe or spreads to the arm, jaw or back requires an immediate call to 112.
Managing stress
- Exercise: at least 150 minutes of moderate activity a week helps lower blood pressure and reduce stress hormones.
- Breathing and relaxation: slow breathing, meditation and yoga activate the body’s calming response.
- Diet: a Mediterranean-style diet with plenty of fruit, vegetables, pulses, olive oil and fish supports heart health.
- Sleep: aim for seven to nine hours a night with a regular routine.
- Connection: talking to friends, family or a professional reduces the burden.
- Limits: learn to say no and set boundaries on work and screens.
If stress is affecting your daily life, your GP can help, and psychological therapy can be very effective. Looking after your mental health is also looking after your heart.
