April is Stress Awareness Month: Protect Your Heart by Managing Stress
Stress is a normal part of life—but when it becomes chronic, it can take a serious toll on your health, especially your heart. That’s why April’s Stress Awareness Month is an important reminder to recognize and manage stress in healthy ways.
According to the American Heart Association (AHA), prolonged stress may contribute to high blood pressure, inflammation, and other risk factors for heart disease. Stress can also lead to unhealthy habits like poor sleep, overeating, or avoiding physical activity—all of which negatively impact cardiovascular health.
How Stress Affects the Heart
When you’re under stress, your body releases hormones like adrenaline and cortisol. These hormones trigger the “fight or flight” response, which temporarily raises your heart rate and blood pressure. Over time, frequent spikes in these stress hormones can strain your cardiovascular system.
Research from the National Institutes of Health (NIH) has linked chronic stress to increased risk of:
High blood pressure (hypertension)
Irregular heart rhythms
Heart attacks and stroke
Inflammation that can damage arteries
Even emotional stress—such as grief, anxiety, or depression—can contribute to heart-related conditions. In fact, a condition known as “stress cardiomyopathy,” or broken heart syndrome, mimics heart attack symptoms and is often triggered by intense emotional stress.
Signs of Chronic Stress
Stress often builds gradually, and its symptoms can be easy to overlook. Common signs of chronic stress include:
Trouble sleeping or constant fatigue
Headaches, muscle tension, or chest pain
Irritability or mood swings
Digestive issues or appetite changes
Feeling overwhelmed or anxious
If you’re experiencing several of these symptoms regularly, it may be time to evaluate your stress levels and seek support.
Heart-Healthy Ways to Manage Stress
The good news: managing stress doesn’t require a complete lifestyle overhaul. Even small changes can make a big impact. Here are some strategies recommended by heart health experts:
Practice deep breathing or meditation for a few minutes each day.
Get moving—even a short walk can help reduce stress and boost mood.
Maintain a consistent sleep routine to support your body’s natural rhythms.
Talk it out—connect with a friend, family member, or counselor.
Limit stimulants like caffeine, nicotine, and excessive screen time.
Create a daily wind-down routine, like reading, stretching, or journaling.
Everyday Stress-Relief Checklist
Incorporate small, calming moments into your day:
Take a few deep breaths before checking email
Step outside for fresh air between tasks
Keep a gratitude journal
Listen to calming music on your commute
Unplug from screens an hour before bedtime
When to Talk with Your Provider
If stress is interfering with your health, relationships, or daily life, don’t hesitate to talk with your healthcare provider. Managing stress is not only good for your mental well-being—it’s vital for your heart health.
At Capital Cardiology Associates, we understand the connection between emotional wellness and cardiovascular care. Our team is here to support your total heart health, including helping you recognize the role stress plays and identifying healthy ways to cope.
A Note on Heart and Mental Health
Chronic stress, anxiety, and depression are not just emotional issues—they’re heart issues too. If you’re struggling with persistent stress or feel overwhelmed, speak with your provider. Together, we can create a personalized plan to protect both your heart and mind.
Suicide Prevention Is Everyone’s Responsibility
At Capital Cardiology Associates, we recognize that mental health is a critical part of overall wellness. Suicide is a leading cause of death, but it is preventable. If you or someone you know is struggling, help is available. Talk openly, listen without judgment, and reach out—because one conversation can save a life.
You are not alone. Call or text 988 to reach the Suicide & Crisis Lifeline, available 24/7 for free and confidential support.
Sources:
American Heart Association: www.heart.org
National Institutes of Health: www.nih.gov
Centers for Disease Control and Prevention: www.cdc.gov/mentalhealth
