When I was 21 (in 1989), I lost my father after he experienced a heart attack.
He was only 50.
I still remember the intense shock of it all—the weight of grief, the questions about what could have been done differently, and, most of all, the fear that I might be next. Two days after his death, I learned that I had inherited the same heart challenges he had. My doctor told me I wouldn’t live past 24 unless I took medication for the rest of my life.
It was a turning point for me.
Instead of resigning myself to that fate, I chose a different path – one centred on healthy living, mindfulness, and resilience. Now, in 2025 at the time of writing, I’m not only alive—I’m thriving.
I’m healthier, happier, and more vibrant than I ever was in my 20s.
Stressful life events, like losing a loved one, can shake us to our core. They leave us emotionally raw and physically vulnerable, and they take a significant toll on heart health. However the good news is that we have more control than we think. By recognising how stress impacts us and adopting proactive strategies, we can protect our hearts and build resilience during life’s toughest moments.
In this blog, I’ll share the strategies that transformed my life, focusing on the powerful connection between stress and heart health. Let’s explore how to navigate tough times while safeguarding both your mental and physical well-being. 1
1. Recognising and managing stress
The first step in protecting your heart during stressful times is recognising the toll stress takes on your body. Stress isn’t just a fleeting feeling of overwhelm—it’s a physiological response that affects your heart, blood pressure, and overall health.
When you’re stressed, your body releases adrenaline and cortisol. These hormones prepare you for ‘fight or flight,’ increasing your heart rate and blood pressure. In small doses, this response can be helpful, however chronic stress keeps your body in overdrive, straining your heart over time.
Start by identifying your stress triggers.
Is it work?
Relationships?
Financial pressure?
Once you’re aware, implement stress management techniques like deep breathing, progressive muscle relaxation, or even a brisk walk outdoors. Personally, I’ve found that dedicating just 10 minutes a day to mindfulness grounds me and keeps my stress in check.
2. Maintaining a healthy lifestyle
If there’s one thing I learned from my father’s passing, it’s that lifestyle choices matter more than we realise. While genetics play a role, they’re only part of the equation. What we eat, how much we move, and how well we sleep have a profound impact on our heart health.
Start by focusing on whole, nutrient-dense foods. Think leafy greens, vibrant fruits, lean proteins, and healthy fats like avocados and nuts. These foods not only nourish your body, they also reduce inflammation, which is a major contributor to heart disease.
Physical activity is equally important. You don’t need to become a marathon runner to reap the benefits—just 30 minutes of moderate exercise, like walking or yoga, can lower your blood pressure, improve circulation, and boost your mood.
And remember the value of sleep. Chronic sleep deprivation is linked to heart disease, so make it a priority to get 7–8 hours of quality rest each night.
3. Seeking social support
When my father passed, I felt an overwhelming sense of isolation. However over time, I realised that leaning on and connecting with others—friends, family, even support groups—was, and is, a lifeline. Connection is a powerful antidote to stress.
Surround yourself with people who uplift and support you. These could be lifelong friends, colleagues, or even online communities of like-minded individuals. Talking about your struggles and sharing your journey can lighten the emotional load and provide new perspectives.
If you’re not naturally inclined to reach out, start small. Schedule a coffee date with a friend or join a local class or group. You’ll be surprised at how even small moments of connection can have a big impact on your heart and mind.
4. Setting realistic goals
After my diagnosis, I decided to completely overhaul my lifestyle. At first, it was overwhelming. However I quickly learned the importance of setting realistic goals. Trying to change everything at once can often lead to burnout, however focusing on small, actionable steps builds confidence and momentum.
Let’s say you want to eat healthier. Instead of vowing to cut out all sugar or carbs overnight, start by adding one serving of vegetables to each meal.
Want to exercise more? Commit to a 10-minute walk each day and build from there.
Celebrate your progress along the way. Each small win is a step toward a healthier, more resilient you.
5. Limiting exposure to negative influences
When you’re going through a tough time, negativity can amplify stress. Whether it’s toxic relationships, a 24/7 news cycle, or even your own inner critic, it’s essential to set boundaries and protect your mental space.
Take inventory of what’s draining you.
Is it a colleague who constantly complains?
The habit of doom-scrolling social media before bed?
Once you identify the sources, create a plan to limit your exposure.
Instead, surround yourself with positivity. Listen to uplifting podcasts, watch inspiring movies, or spend time with people who bring out the best in you. A positive environment fosters a resilient mindset and a healthier heart.
6. Avoiding unhealthy coping mechanisms
When life gets tough, it’s tempting to turn to quick fixes like junk food, alcohol, or binge-watching TV. While these might offer temporary relief, they often do more harm than good—especially when it comes to heart health.
Unhealthy coping mechanisms can lead to weight gain, high blood pressure, and other heart risks.
Instead, find healthier ways to manage stress. Exercise, journaling, or creative outlets like painting or playing music can provide both relief and a sense of accomplishment.
Personally, I’ve found that replacing a less helpful habit with a more useful one works wonders. For example, when I feel a bit low, I head outside to breathe in some fresh air, feel the earth beneath my feet and take in my surroundings (I’m very blessed to live in a beautiful place surrounded with native forest).
It’s about finding what works for you.
7. Practicing gratitude and positive re-framing
Gratitude was a game-changer for me. During the darkest moments of my life, focusing on what I was thankful for gave me hope and perspective – and still does each and every day.
Every day, I consider 5 things I’m grateful for. Some days, it’s big things like my health or my family. Other days, it’s small joys like a beautiful sunset or a kind word from someone I’ve just met. This simple practice shifts our focus from what’s wrong to what’s right, and over time, it rewires our brain for positivity.
Positive re-framing doesn’t mean ignoring challenges—it means choosing to see them as opportunities for growth. When faced with a challenge, I invite you to ask yourself, ‘what can I learn from this?’
8. Developing resilience
Resilience is like a muscle—the more we use it, the stronger it gets. It’s what allows you to bounce back from adversity and keep moving forward.
One way to build resilience is by reconsidering your mindset. Instead of seeing obstacles as insurmountable, view them as challenges to overcome. This shift in perspective makes you feel empowered rather than defeated.
Another key is self-compassion – being kind to yourself during tough times. It’s ok to feel sad, frustrated, or scared. Acknowledging those emotions can help us move beyond them defining us.
9. Engaging in mindfulness practices
Mindfulness was one of the most valuable tools in my journey. It taught me to stay present and not get caught up in worries about the future or regrets about the past.
Start small.
Even a five-minute mindfulness practice can make a difference. Sit quietly, focus on your breath (in through your mouth and down into your belly, out through your mouth), and let your thoughts come and go without judgment.
Mindfulness doesn’t have to be confined to meditation. Practice it during everyday activities like eating, walking, or even gardening. The goal is to stay fully engaged in the present moment.
10. Seeking professional help when needed
Finally, don’t be afraid to ask for help. Whether it’s a therapist, a coach, or a medical professional, seeking support is a sign of strength, not weakness.
After my father passed, I worked with a counsellor who helped me process my grief and develop healthier coping mechanisms. It was one of the best decisions I ever made.
If you’re feeling overwhelmed, reach out. There’s no shame in prioritising your mental and emotional health—it’s one of the best things you can do for your heart.
Final thoughts
Stressful life events can feel like they’re breaking you, however they also have the potential to build you.
By recognising the impact of stress, making intentional lifestyle changes, and leaning into strategies like mindfulness, gratitude, and resilience, you can protect your heart and emerge stronger than ever.
My father’s passing was the hardest thing I’d ever experienced, however it also taught me the value of health, connection, and hope. If I can turn my life around, so can you.
See you on this week’s #AlivewithFi 🙂
Fi Jamieson-Folland D.O., I.N.H.C., is The LifeStyle Aligner. She’s an experienced practitioner since 1992 in Europe, Asia and New Zealand as a qualified Osteopath, Integrative Nutrition Health Coach, speaker, educator, writer, certified raw vegan gluten-free chef, and Health Brand Ambassador.
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1 Handy summary from Harvard Health Publishing for reducing our stress –
https://www.health.harvard.edu/healthbeat/reduce-your-stress-to-protect-your-heart