Experiencing stress is a natural part of life. It is hardwired into our brains, triggering the body’s natural alarm system to deal with the problem at hand. In some situations, this “fight or flight” response is a positive force, pushing us to perform well, like on a job interview. However, experiencing stress over a prolonged period of time—chronic stress—causes wear and tear on the body, including placing the body at risk of heart disease.

How Does Stress Affect the Body?

While the human body is capable of handling stress, long-term exposure to it has a negative effect on the body, deteriorating areas such as the gastrointestinal, respiratory, and cardiovascular systems.

When the body experiences acute stress (i.e., short-term or momentary stress), it releases stress hormones such as adrenaline and cortisol. These hormones cause the heart rate to increase and stronger contractions of the heart muscles. At the same time, the vessels carrying blood to the heart and large muscles dilate, which causes a larger amount of blood to be pumped, increasing the blood pressure. In a short-term stressful scenario, the hormones, blood pressure, and heart rate return to normal after the situation has passed.

However, when this alarm system remains on due to chronic stress, the body undergoes constant elevation in stress hormone levels, blood pressure, and heart rate, increasing the risk of heart attack, high blood pressure, and stroke.

How Does Stress Affect Behavior?

Chronic stress also impacts our mental health, contributing to unhealthy behaviors that further increase the risk of heart disease. Examples of poor health behavior include:

• Eating an unhealthy diet

• Smoking

• Lack of exercise

• Drug use

• Excessive alcohol consumption

These unhealthy behaviors increase the risk of high cholesterol, obesity, and diabetes—key contributors to heart disease. Additionally, chronic stress may affect healthy sleep patterns, further elevating blood pressure and disrupting the body’s ability to recover.

Tips to Address Chronic Stress

Managing stress effectively can help protect your heart. Studies have shown that some useful strategies to manage stress include:

• Regular exercise: Physical activity can help relieve anxiety, stress, and tension. Remember: You do not need a gym to exercise. You can start with walking. Studies have demonstrated that even as little as 7,000 daily steps can significantly improve your health.

• Improve sleep quality: Sleep helps regulate stress hormones.

• Practice relaxation techniques: Mindfulness exercises such as yoga and relaxation activities such as listening to music or taking a walk help regulate mood, stress, and anxiety.

• Develop positive affectivity: Feeling optimistic, grateful, confident, and joyful even in the midst of life’s challenges not only reduces stress but has also been associated with lower mortality risk. Be kind and forgiving to yourself, keep a gratitude journal, and find ways to give back and volunteer—these are great steps to get your journey of positivity started.

• Spend time with loved ones: Research demonstrates that strong social support enhances resilience and sustains both physical and mental health.

Seeking Help is a Sign of Strength

If stress feels overwhelming or begins to interfere with daily life, seeking professional help is important. If you or someone you know is struggling with stress, talk with your healthcare provider today to receive guidance and support. Remember, asking for help is not a sign of weakness; instead, seeking assistance and taking the steps to keep moving forward and improving your well-being so you can be there for your loved ones is a sign of strength.