Is stress hurting your heart? Here’s what to know

“I’m fine — it’s just stress.”

For many of us, this comment feels all too familiar. Whether we’ve heard it from others or said it ourselves, it’s common to brush off stress as a normal part of life.

But when stress is ongoing or chronic, it can take a toll on your health, including your heart health.

“The heart’s like an engine,” says Ahmad Slim, MD, a cardiologist with Pulse Heart Institute. “When we’re stressed, it has to work harder to supply the body with enough oxygen to stay healthy. But like any engine, if the heart’s constantly running at top speed, it starts to break down, raising the risk for heart disease and other problems.”

Learn more about the connection between stress and cardiovascular health and what you can do to keep your stress levels in check.

How chronic stress affects the heart

When we experience stress, our body releases hormones that prepare us to respond to a perceived threat. These hormones raise blood pressure and make the heart beat faster and harder so it can send more oxygen to our muscles.

Our bodies are designed to withstand short, temporary bursts of stress (also known as acute stress). This type of stress can be a good thing — it can help you stay motivated and focused to prepare for a big presentation or react quickly when the driver in front of you slams on the brakes.

But when stress is long-lasting (known as chronic stress), it can damage the heart.

“When we’re resting, our heart pumps about five liters of blood per minute,” Dr. Slim says. “When we’re stressed, it increases to about 10-11 liters per minute, which isn’t sustainable long term. Eventually, the body’s demand for oxygen exceeds supply. When your heart can’t get enough oxygen, the risk of heart attack, heart disease and stroke goes up.”

Chronic stress can affect the heart in other ways, too:

• Increases inflammation. Inflammation is a natural process that helps the body heal from illnesses and injuries. But if inflammation is long-lasting, it can contribute to plaque buildup in your arteries.
• Elevates cholesterol. Chronic stress may increase the amount of LDL or “bad” cholesterol circulating in your body. High cholesterol is a significant risk factor for heart attacks and strokes.
• Leads to unhealthy behaviors. Stress may prompt habits like smoking, drinking alcohol or eating too much highly processed food. While these habits may bring short-term stress relief, they can increase the risk of heart disease over time.
• Disrupts sleep. Chronic stress often causes sleepless nights, and poor sleep is associated with a higher risk of heart disease and other health problems.

Can short-term (acute) stress harm your heart?

Yes — when acute stress is sudden and severe, it can trigger a heart attack. It can also cause stress-induced cardiomyopathy. This condition, also known as broken-heart syndrome, weakens the heart muscle.

Stress-induced cardiomyopathy can affect anyone, but is more commonly diagnosed in women. Dr. Slim shares that it most often happens after big life transitions or distressing events, such as the loss of a loved one.

Signs of chronic stress you shouldn’t ignore

Chronic stress can affect both the mind and body. Common heart-related symptoms may include:

• Tightness in the chest
• A fast or irregular heartbeat (heart palpitations)
• Shortness of breath

If you have a preexisting heart condition or these symptoms appear suddenly, Dr. Slim recommends seeking immediate medical attention, as you could be experiencing a medical emergency.

If you don’t have a preexisting condition and these symptoms tend to come and go, you should still talk to your doctor or other health care provider about what you’re experiencing.

Other signs of chronic stress may include:

• Persistent fatigue
• Difficulty sleeping
• Difficulty concentrating
• Restlessness or nervousness
• Headaches
• Muscle tension
• Irritability or mood changes

How to manage chronic stress

The first step to managing chronic stress is acknowledging it without dismissing or minimizing its role in your life. Common sources of chronic stress include challenging personal relationships, high-pressure jobs, financial worries, ongoing health problems, caregiving and past traumatic experiences.

The issues causing chronic stress may be complex and not easily resolved. But there are steps you can take to help lessen the impact of chronic stress on your heart and your life.

Reach out for social support. Talking with someone you trust about the challenges and worries you’re facing can help lighten the load. Research shows that interaction with friends and loved ones can enhance our resilience during stressful times.

Seek professional support. Don’t wait until stress becomes overwhelming to reach out for help. A therapist or counselor can help you develop healthy, sustainable strategies for coping with stress. Find out how you could benefit from therapy.

Take care of your body. Getting between seven to nine hours of sleep each night, hydrating consistently and eating regular nutritious meals supports your body’s ability to cope with stress.

Watch alcohol and caffeine intake. It can be tempting to turn to caffeine and alcohol to cope with stress, but consuming either in excess can be harmful to your health. Too much caffeine can lead to jitteriness, amplifying feelings of stress. And while drinking alcohol may offer temporary relief, it can actually increase anxiety in the long run.

Foster habits that relieve stress. “It’s really important to have some strategy in place for relaxation so the heart has time to recover from daily stressors,” Dr. Slim says. “It can be as simple as sitting in a dark room, pausing to take deep breaths or going for a walk.”

Other activities that can help you cope with stress include:

• Reading
• Journaling
• Coloring, sketching, painting or other detail-oriented activities
• Meditation
• Spending time in nature
• Being physically active
• Limiting use of screens and social media
• Spending time with your pet
• Volunteering in your community