How busting stress could help your heart

While we often associate heart disease with our physical health, for example our weight or activity levels, or how much we drink or smoke, many of us don’t realise that stress can also have an impact on our heart health.

The link between high stress levels and heart disease has been suspected for a long time, but it's only in recent years that the link has been explored more closely in research.

What causes stress?

The stress response is our body’s natural reaction to challenging aspects of life. Stress is normal and can be healthy because it can help us reach personal goals and achieve certain milestones. The problem is when stress becomes overwhelming and constant, at which point it can interfere with our ability to make rational decisions, perform everyday tasks without feeling anxious, and function properly in general.

When you’re stressed, it can also have a significant knock-on effect on your whole body. And one of the areas we’ve come to understand more in recent years is the link between heart health and stress.

Does stress cause heart disease?

According to The British Heart Foundation, stress alone will not cause heart disease directly. However, stress is one of the main causes of unhealthy habits, which can have a serious impact on your heart health. During times of stress, many people are more likely to turn to unhealthy habits such as smoking, eating comfort food that is high in fat and sugar, drinking alcohol, and not keeping active. These behaviours can increase your risk of heart disease and heart failure.

Long-term stress can also make your cortisol levels high. According to studies published in The National Library of Medicine, chronic elevations of cortisol can lead to your immune system becoming resistant, making you more susceptible to pain and inflammation. This can make you more prone to getting sick in general. This may or may not include heart disease, it depends on the individual.

Studies published by the National Library of Medicine note that there is a link between stress and cardiovascular disease due to cortisol excess as well as other factors. After all, stress can affect your blood pressure, causing your heart to beat faster and your blood vessels to narrow.

While the link between stress and direct heart disease is unclear, there is no doubt that tackling stress can massively improve your overall health, protecting your organs from many diseases in general, including a heart attack and stroke. 

Symptoms of stress

There are many physical symptoms that can alert you to the fact you might be stressed. You might experience:

• Anxiety
• Aches and pains (muscles stiffness and joint stiffness)
• Dizziness
• Headaches
• Stomach issues
• Sweating
• Heart palpitations

How to beat stress in five steps

There are several steps you can take to beat stress and protect your heart health as a result. Some involve specific treatments, for example cognitive behavioural therapy, and others are more focused on lifestyle changes. Here are our five top tips to help you manage your stress levels and tackle some of the symptoms of stress on a daily basis.

1: Stay active

Exercise isn't just good for your physical health, it’s incredibly good for your mind too. When you exercise, your body releases endorphins, which are natural mood lifters. Endorphins help reduce stress, anxiety, and even physical pain.

We understand that stress can often come from having a hectic schedule, which means dedicating time to exercise can feel like an impossible feat – but staying active doesn’t mean going to the gym three or four times per week. Walking regularly can really help, so try walking instead of driving or using public transport if possible.

Finding an exercise routine that works for you is important – whether that be playing a team sport, Pilates or yoga, walking whenever you can, or stretching. Trying to do at least 30 minutes of exercise a day can make a huge difference.

2. Cognitive behavioural therapy

Cognitive behavioural therapy (CBT) is a popular type of therapy that focuses on helping identify and change negative thought patterns, emotions, and behaviours. It is based on the idea that our thoughts, feelings, and behaviours are interconnected and that changing one can lead to changes in the others. CBT is typically used to treat a wide range of mental health problems, including anxiety disorders, depression, and even post-traumatic stress disorder (PTSD). It can be hugely helpful to have CBT if you suffer from stress that is interfering with your ability to function.

CBT can help you recognise the sources of your stress (also known as triggers) and create and follow manageable steps and strategies to coping with stress and how you feel about it on a daily basis.

3. Meditation

Meditation is a mental practice that involves focusing your mind on a particular object, thought, or activity to achieve a state of mental clarity, relaxation, and heightened awareness. It is often used as a tool for promoting relaxation, reducing stress, enhancing concentration, and fostering self-awareness. You can do it anywhere and in any physical position, although most people like to find a quiet place to sit down and meditate.

Meditation is not a one-size-fits-all approach. Some people can meditate for hours, while others can only meditate for a short while. We suggest starting small – five to ten minutes – to build the habit of meditation and become comfortable with the level of focus it requires. You can gradually increase how long you meditate for over time and make it a consistent part of your schedule.

4. Limit your alcohol consumption

If you do drink alcohol regularly, try to reduce how much you consume on a weekly basis to manage your stress. You don’t have to quit altogether, but maintaining a healthy and responsible relationship with alcohol is an effective way to manage stress.

When you eliminate alcohol, your sleep quality typically improves, because alcohol disturbs your sleep patterns. With better sleep you will feel well-rested enough to cope with life’s challenges.

Alcohol is also a depressant that can lead to mood swings and increased feelings of anxiety, which can intensify stress and make smaller obstacles in life feel bigger – sometimes even impossible to get around.

5. Engage in relaxing activities

This is a form of self-care. Sometimes we get so caught up in the stresses and strains of everyday life, we forget to take time to do the things we find relaxing. Whether that’s reading, gardening, exercising, or simply being with friends and family, doing the things we enjoy can make a huge physical and emotional difference. When we relax, our cortisol levels drops and our heartrates slow down. As mentioned above, lower cortisol levels can help our bodies fight against inflammation and be more resistant to illness.

It’s time to tackle your stress

Even if you only start with one or two of the pointers above, you’ll see a difference in how you handle stress. If you think you need further help, at Circle Health Group we offer tailored treatment for stress and anxiety, including cognitive behavioural therapy and other types of stress management.

If you want to know more about this, book your appointment online today or call a member of our team directly.