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Reducing stress not only benefits your mental health — it’s also good for your heart.

You probably already know some of the symptoms of stress: a racing heart, a knot in your stomach or tossing and turning at night. But the one stress symptom you may not feel could have the greatest impact on your health. 

What are the physical symptoms of stress?

Between work, family and relationships, it’s normal to feel stressed out every so often. 

“But when those pressures go unaddressed and build up over time, we’re left with chronic stress, which can show up in the body as physical symptoms,” explains Michael Kayal, DO, a cardiologist at Geisinger.

Some symptoms of stress include:

  • Sleep problems
  • Depression or anxiety
  • Nausea
  • Diarrhea
  • Headaches
  • Heart palpitations
  • Body aches

What's the connection between stress and high blood pressure?

If left untreated, chronic stress can also lead to higher blood pressure. 

“Elevated blood pressure is a common side effect of stress. And because high blood pressure doesn’t typically cause symptoms, when it happens, we often have no idea,” Dr. Kayal says. 

In stressful situations, your body produces hormones like adrenaline, which triggers your fight or flight response. This natural, fear-based response can make your heart temporarily beat faster and work harder. When your heart beats faster and harder, your blood vessels become narrower, which can lead to high blood pressure. 

Over a prolonged period, untreated high blood pressure (also called hypertension) can increase your risk of developing heart disease or put you at a higher risk of having a heart attack or stroke.

How to reduce stress

The good news is that reducing stress is easy, and it’s free. Infusing a few simple, healthy habits into your lifestyle can help lower your stress levels.

Get some exercise

Exercise is good for your heart. Not only does it help reduce stress and lower blood pressure, it also makes you feel good. When you exercise, your brain releases endorphins, the chemicals responsible for boosting your mood. Aim for 20 minutes a day, three to four times a week, of physical activity like walking, running, swimming or lifting weights to get your blood pumping. 

Reduce your caffeine intake

While many people rely on caffeine to get them through the day, too much caffeine can increase your stress levels. Coffee isn’t the only culprit — tea, chocolate, many sodas and certain medications have caffeine. Cutting down your intake can lower blood pressure and lessen some of the physical symptoms of stress, like an increased heart rate or feeling jittery.

Tickle your funny bone

They say laughter is the best medicine — and in this case, it’s a great one. Laughing boosts your mood and makes you feel better. Read a joke book, get silly with your family or watch your favorite comedy and laugh the stress away.

Talk to the people you love

Phone calls, video chats and texts are all great ways to stay connected with those close to you, even for just a few minutes. Take time to talk about anything — even discussing ordinary topics like what you made for dinner can help lighten your mood.

Breathe

When you’re feeling stressed, practicing deep breathing or meditation for a few minutes a day can help calm you. A variety of free meditation or mindfulness apps are available to download onto your cell phone or tablet. If you have a home assistant, you can even ask it to help with deep breathing or meditation. There are also plenty of guided meditations available online. 

Get enough rest

When we don’t get enough rest, it affects our mood. Being tired can also impair your judgment and cause brain fog. It’s important to take time for yourself and make sure you’re getting enough rest. A short afternoon nap or going to bed a few minutes earlier can give you the restful sleep your body needs.

“It’s perfectly OK to take some time off to relax and recharge, whether that’s with some gardening, binge-watching a favorite show or taking a walk,” reminds Dr. Kayal.

Don’t be afraid to ask for help

If you find yourself struggling, you’re not alone. It’s normal to feel stressed and overwhelmed, and it’s OK to ask for help. Whether that’s asking for help with household responsibilities, getting your friends or family involved or talking to a professional.

Next steps:

How to monitor your blood pressure at home
Learn more about heart care
Find a heart specialist

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