Stress Management and Heart Failure

Can managing stress prevent heart disease? According to researchers, when stress is excessive, it can contribute to high blood pressure, asthma, ulcers, and other medical conditions.^1,2

When someone is under stress, the body responds as if it is in danger. This is called the fight-or-flight stress response. This can cause an increase in hormone production and a release of adrenaline, which speeds up the heart, causing a racing feeling, rapid breathing, and a rush of energy.^1,2

When stress occurs frequently or is prolonged, it can result in negative effects.¹

How does stress contribute to heart disease?

Stress can occur anywhere. It can show up at work or home, be caused by financial issues, be related to trauma, or be caused by becoming a long-term caregiver for a family member or close friend.²

Stress can present itself as psychological or physiological manifestations. It can weaken the immune system or worsen an existing health problem.^2,3

Stress can impact certain behaviors that increase the risk for heart disease, raise blood pressure, contribute to depression and other conditions that may make you feel socially isolated, or cause you to stay home and be sedentary.^1,3-4

Stress causes some people to indulge in certain behaviors like smoking, overeating, drinking too much alcohol, and ignoring the basics of living a heart-healthy lifestyle.^1,2

If you are already in heart failure, this can cause your condition to worsen. The impact of stress on behavior can increase blood pressure and damage blood vessels, which are essential to good circulation and overall mental and physical functioning.²

The physical response to stress varies from person to person and often by the specific stressors. It might present as a headache or stomachache, or it can cause fatigue, interfere with sleep, and make you feel out of control.^1-2

One component of cardiac rehabilitation is stress management. In cardiac rehab, people are taught what steps to take and tools to use to combat feelings of depression, anxiety, and situations that cause overwhelming stress. Professionals offer guidance on the management of:²

• General health and well-being
• Smoking cessation
• Blood pressure monitoring
• Heart-healthy eating
• Maintaining or achieving a healthy weight

Identifying stressors

Ask yourself, what is causing stress in your life? If you can answer this question, you may be able to take steps to improve the situation. Some people may need help with this process,  such as finding a therapist who can help you understand the reasons behind your feelings. Problem-solving skills generally used elsewhere in life can help to navigate the stress factors that can be changed. Unfortunately, not all causes can be changed.⁴

Ways to manage stress

Negative stress can interfere with mental, physical, and emotional performance Ways to manage stress may include:^1-4

• Journaling – writing about your concerns may help you understand what is causing your stress
• Expressing your feelings
• Enjoying yourself  by doing something that gives you pleasure
• Reducing or quitting smoking
• Limiting coffee and alcohol
• Eating a heart-healthy diet

Try healthy activities to relieve stress or reduce its harmful effects:^1-3

• Exercise – regular exercise is good for the body and the mind
• Relax – try yoga, breathing exercises, or massage
• Focus – mindfulness, meditation, and other techniques can help
• Laugh –  finding humor in daily life can improve your mood

Time management and time for yourself are skills that can you help manage multiple demands and give yourself permission to take care of yourself. Remember that it is okay to ask for help. From professionals to family and friends, studies have shown that people with a strong social support network are better able to manage stress.¹