Most of us know stress isn’t good for us. But many people don’t realise just how closely long-term stress and burnout are linked to heart problems. This is a short guide to help you understand the link and what you can do to protect your heart.
How stress affects your heart
Short bursts of stress are normal. Your body releases hormones like adrenaline and cortisol to help you cope. Your heart beats faster, your blood pressure rises, and you feel more “on alert”. This response is helpful in the short term.
The problem is when stress becomes constant, with heavy workloads, night shifts, money worries, caring responsibilities, or difficult workplaces. Over time, chronic stress can keep your blood pressure higher than it should be, increase inflammation in your blood vessels, disturb your sleep and energy levels, and make it harder to eat well, move your body and look after yourself.
Burnout is when your system feels completely drained, emotionally, mentally and physically. Work and life can start to feel pointless or overwhelming. People experiencing burnout are more likely to have high blood pressure, raised cholesterol and poor sleep, all of which increase the strain on the heart.
Signs stress may be affecting your heart
It’s not always easy to tell what’s “just stress” and what needs checking. You should pay attention if you notice chest discomfort such as tightness, heaviness, pressure or pain; a sense that your heart is racing, pounding or skipping beats; new or worsening shortness of breath; unusual tiredness or exhaustion; or repeated high blood pressure readings. These symptoms can have many causes, but they should never be ignored. If you’re unsure, it’s always safer to get them checked.
What you can do day to day
You don’t have to change your whole life to start helping your heart. Small, steady steps make a real difference. Moving your body a little more each day, for example, by walking briskly for 10 to 20 minutes, taking the stairs when you can, or doing short stretch breaks between tasks. Physical movement can help lower stress and support your heart.
Protecting your sleep is just as important. Try to keep a regular bedtime and wake-up time, even on non-working days. Keeping screens away for the last 30 to 60 minutes before bed and having a simple wind-down routine, such as a warm drink, light reading or calm music, can improve sleep quality over time.
Finding simple ways to lower stress levels also helps. Slow, deep breathing, short relaxation or mindfulness exercises, talking things through with someone you trust, or setting one small boundary at work, such as a protected lunch break, can all start to calm your nervous system. You don’t need to do everything at once. Choose one change that feels realistic and keep going.
When to get urgent help
You should call 999 or go to A&E straight away if you have sudden chest pain, pressure or tightness that lasts more than a few minutes, if the pain spreads to your arm, neck, jaw, back or stomach, if you are very short of breath at rest, or if you suddenly feel faint, collapse or lose consciousness.
For ongoing symptoms, such as repeated chest discomfort, palpitations, breathlessness or very high blood pressure, you should arrange a GP or cardiology appointment as soon as you can.
