May is mental health awareness month, and while it's a good reminder to take care of ourselves, we should be aware of it all year round.

We live in a stressful world, where everything is fast-paced, every bit of news is constantly at our fingertips, and mental health issues are at an all time high.

Although you may think that stress only affects your brain, it can affect much more than that, including your heart.

How Stress Affects Your Heart

When you're stressed out, your body releases hormones like cortisol and adrenaline. These chemicals trigger your “fight or flight” response, causing your heart to beat faster, your blood vessels to narrow, and your blood pressure to spike. While this reaction can be helpful in short bursts, like when you're in danger, constant stress keeps your body in overdrive, and that’s where the real damage begins.

According to the American Heart Association, chronic stress is linked to an increased risk of high blood pressure, inflammation, and buildup of plaque in the arteries, all of which raise your chances of having a heart attack or stroke. (1)

Long-term stress can also lead to unhealthy coping behaviors like overeating, smoking, excessive drinking, and lack of physical activity—which can put extra strain on your heart.

In fact, a 2021 study found that people with higher levels of perceived stress had significantly greater odds of developing cardiovascular disease over time. (2)

And the Cleveland Clinic reports that chronic emotional stress can even affect your heart rhythm and increase your risk of developing arrhythmias. (3)

So while stress may feel like it's all in your head, it’s really not. Your heart feels it, too.

7 Simple Ways to Manage Stress

You can’t always eliminate stress completely, but you can learn to manage it in ways that protect both your mental health and your heart. Here are seven simple strategies to help you stay calm, grounded, and heart-healthy.

Try Breathing Techniques

Taking just a few deep breaths can signal your nervous system to calm down. Try the 4-7-8 method: inhale for 4 seconds, hold for 7, and exhale for 8. Even a minute or two of intentional breathing can help slow your heart rate and help you relax.

Start Exercising

If you don't already have an exercise routine, you should pick one up today. Find something that you love to do that will help keep you motivated, whether that's yoga, swimming, running, lifting weights, dancing, etc. Regualr physical activity helps release feel-good endorphins and lowers stress hormones like cortisol. Aim for at least 30 minutes 3-4 days a week.

Get Enough Sleep

Chronic stress and poor sleep go hand in hand. When you get enough sleep, your body is better equipped to handle stress you may feel day to day. Try winding down with a relaxing routine, limiting screen time before bed, and aiming for 7–9 hours of sleep per night.

Take a Break From Social Media

Constant reading bad news or comparing yourself to people online can take a toll on your stress levels. Give yourself some time to unplug, even for a little while each day. Your brain and your heart will thank you.

Stay Connected

Talking with friends, family, or a therapist can help lighten the load on your mind. Strong social support has been shown to reduce stress and lower your risk of heart disease, so don’t go it alone.

Practice Meditation

Mindfulness techniques like meditation, journaling, or even just paying attention to your surroundings can help you stay present and reduce anxiety. Meditation helps trigger your body's relaxation response, which can counter the effects of stress.

Fuel Your Body Well

What you eat can affect how you feel. A diet full of whole grains, fruits, vegetables, lean proteins, and healthy fats can stabilize your mood and support heart health. Stay hydrated and limit caffeine and sugar when possible.

Sources:

(1) American Heart Association. "Chronic stress can cause heart trouble." Feb. 4, 2020. https://www.heart.org/en/news/2020/02/04/chronic-stress-can-cause-heart-trouble. Accessed May 1, 2025.

(2) Sallis, R., Young, D. R., Tartof, S. Y., Sallis, J. F., Sall, J., Li, Q., Smith, G. N., & Cohen, D. A. "Physical inactivity is associated with a higher risk for severe COVID-19 outcomes: a study in 48,440 adult patients." JAMA Network Open, vol. 4, no. 4, April 2021, e217117. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2787178.

(3) Cleveland Clinic. "Heart palpitations and anxiety." Reviewed Aug. 12, 2024. https://my.clevelandclinic.org/health/diseases/21677-heart-palpitations-and-anxiety.