I invite you to invest a moment to acknowledge how much you’re juggling right now.
Between work deadlines, family responsibilities, that never-ending to-do list, and maybe even ‘sneaking’ in a few minutes for yourself (you deserve more than a few, by the way), life can feel like a whirlwind that’s spinning faster than you can keep up with.
And while you’re out there being the incredible person you are, there’s something hidden under the surface that might be taking a toll on your heart—yes, your extraordinary, beating powerhouse that keeps you going.
I’m talking about stress, and not just the ‘I’m stressed about a big meeting’ kind – instead the kind that creeps into your everyday life, wraps itself around your shoulders, and, if left unchecked, could quietly put your heart at risk (interestingly, more so for women, which we’ll cover off shortly).
As a heart health-aware coach who’s passionate about helping people like us thrive, I want to pull back the curtain on how stress triggers heart disease, why it’s such a big deal for us, and—most importantly—what you can do to protect your heart while still shining as your fabulous self.
Let’s dive into this important topic heart-to-heart, because your heart deserves all the love and care in the world, and I’m here to guide you through what you need to know.
The sneaky connection between stress and your heart
Picture this – you’re stuck in traffic, late for an appointment, your phone’s buzzing with notifications, and you can feel your chest tightening, your breath getting shallow, and your heart racing like it’s trying to win a marathon.
That’s stress in action, and while it might feel like a momentary blip, these moments add up, and your heart is keeping score.
Stress isn’t just a mental or emotional burden—it’s a physical force that can wreak havoc on your cardiovascular system, and the science behind it is both fascinating and a little alarming.
When we’re stressed, our body kicks into fight-or-flight mode, a survival mechanism that’s been wired into us since our ancestors were dodging sabre-toothed tigers. Our brains then signal the release of stress hormones like cortisol and adrenaline, which flood our system, ramp up our heart rate, spike our blood pressure, and send our blood vessels into a temporary squeeze.
This is great if you’re actually running from danger, although when it’s happening because of a work email or an argument with a loved one, your body doesn’t know the difference, and your heart takes the hit.
Over time, chronic stress—those daily, relentless pressures that never seem to let up—can lead to inflammation in your arteries, damage to blood vessel walls, and a higher risk of conditions like hypertension, heart attack, and even heart failure.
And here’s the kicker – those of us who are women are uniquely vulnerable. Our hormones, like oestrogen and progesterone, play a role in how our bodies respond to stress, and fluctuations during menstrual cycles, pregnancy, or menopause can amplify the impact. Plus, we often carry the emotional load of care giving, balancing relationships, and societal expectations, which can pile on the stress in ways that men might not experience as intensely.
Studies, like those from the American Heart Association, show that women are more likely to develop heart disease related to chronic stress, and conditions like ‘broken heart syndrome’ (takotsubo cardiomyopathy), which mimics a heart attack and is triggered by extreme emotional stress, disproportionately affect women.
So, yes, that heavy feeling in your chest when life gets overwhelming? It’s not just in your head—it’s a signal your heart is sending, and it’s time for us to listen.
What’s stressing you out? Common triggers, especially for women
Let’s get real for a second—stress looks different for each of us, although there are some common culprits that seem to show up in our lives like uninvited guests who overstay their welcome.
Maybe it’s the pressure to be the perfect partner or employee, or the guilt we can feel when we try to carve out time for ourselves (why is self-care so hard to prioritise?)
Maybe it’s financial worries, health concerns, or the constant noise of social media telling you you’re not doing enough, not thin/in shape enough, not successful enough.
These triggers aren’t just annoyances—they’re like little sparks that can ignite a fire in your cardiovascular system if they keep burning.
Chronic work stress is a big one, especially for women who are navigating demanding careers or juggling multiple jobs. Research from the Journal of the American College of Cardiology found that high-stress jobs with low control (think endless tasks with no decision-making power) can increase heart disease risk by up to 40%.
Then there’s the emotional stress of relationships—whether it’s a strained marriage, parenting challenges, or caring for aging parents, these heartstrings tug hard. And let’s not forget about trauma, like past abuse or loss, which can linger in your body and contribute to what experts call ‘allostatic load,’ the wear and tear on your heart from prolonged stress.
For some, there’s an added layer of stress from systemic racism, discrimination, and micro-aggressions, which studies show can elevate cortisol levels and blood pressure over time, putting the heart at greater risk.
And for women during menopause, when oestrogen levels drop, the protective effects of this hormone on your heart start to wane, making stress an even bigger player in your cardiovascular health. The point is, stress isn’t one-size-fits-all, and understanding your unique triggers is the first step to taking back control.
How stress shows up in your heart (and body)
Alrighty, so stress is doing all this behind-the-scenes damage, although how do we know it’s happening?
Your body is always talking to you, and your heart has its own way of waving a red flag. Physical symptoms of chronic stress might include a racing heartbeat, chest tightness, or feeling like you can’t catch your breath, even when you’re just sitting at your desk. You might also notice fatigue that doesn’t go away no matter how much coffee you drink, headaches, or digestive issues, because stress loves to mess with your whole system.
When it comes to your heart, chronic stress can lead to high blood pressure (hypertension), which is like putting your arteries under constant strain, making them less flexible and more prone to plaque build up. This plaque is the stuff that causes atherosclerosis, where your arteries narrow and your heart has to work harder to pump blood. Over time, this can set the stage for a heart attack or stroke. Stress can also mess with your cholesterol levels, raising the ‘bad’ LDL cholesterol and lowering the ‘good’ HDL, and it can make your blood stickier, increasing the risk of clots. And if that’s not enough, stress often leads to unhealthy coping habits—like reaching for comfort foods, smoking, or skipping exercise—which pile on even more risk.
Emotionally, stress can make you feel anxious, irritable, or even depressed, and these mental health challenges are closely linked to heart disease. The American Heart Association notes that depression and anxiety can increase heart disease risk by 50% or more, and women are twice as likely as men to experience these conditions. It’s like a vicious cycle – stress hurts your heart, your heart struggles, and that makes you feel more stressed.
Although here’s the good news—you can break that cycle, and I’m going to show you how.
Protecting your heart – practical steps to manage stress
So now that we’ve laid out the not-so-pretty picture of how stress messes with your heart, let’s talk about what you can do to take charge and give your heart the TLC it deserves.
The goal isn’t to eliminate stress completely (because, let’s be honest, life doesn’t work that way), although to manage it in a way that keeps your heart strong and your spirit lifted.
Here are some practical, science-backed strategies (plus 1) that you can start weaving into your life today, tailored for busy, brilliant you, and especially for women.
1. Breathe like you mean it
When stress hits, your breath is your secret weapon.
Deep, slow breathing—think inhaling for four counts, holding for four, and exhaling for six—activates your parasympathetic nervous system, which tells your body to chill out and lowers your heart rate. Trial this for just five minutes a day, maybe in the morning before the chaos starts or when you’re feeling overwhelmed. Apps like Calm or Headspace can guide you, although frankly, we can do this anywhere—sitting in our car, at our desk, or even while folding laundry. It’s like a mini-vacation for our hearts
2. Move your body, lift your mood
Exercise is a stress-buster and a heart-saver, and you don’t need to run a marathon to reap the benefits.
Just 30 minutes of moderate activity most days—like brisk walking, dancing to your favourite playlist, or a yoga flow—can lower cortisol, reduce blood pressure, and boost endorphins, those feel-good chemicals that make you smile. Find something you love, because if it feels like a chore, you won’t stick with it.
Bonus points – exercise also helps you sleep better, and good sleep is like a reset button for your stress levels.
3. Eat for your heart
Stress often sends us straight to the cookie jar (no judgment, I’ve done my own version and time on this one), although feeding your heart the right foods can make a big difference.
Focus on a Mediterranean-style diet rich in fruits, veggies, whole grains, lean proteins, and healthy fats like olive oil and nuts. Omega-3 fatty acids, found in walnuts, chia seeds, hemp seeds, flaxseeds and wild-caught salmon, are especially great for reducing inflammation and supporting heart health. And yes, you can still enjoy 70%+ dairy free dark chocolate (in moderation)—it’s got flavonoids that can lower stress and protect your arteries.
It’s ideal to limit processed foods, sugary drinks, and too much caffeine, which can spike our stress hormones.
4. Build your stress-busting toolkit
Every one of us needs a go-to set of tools for when stress starts creeping in. Meditation, journaling, or even talking to a trusted friend can help us process emotions and keep them from bottling up. Mindfulness practices, like focusing on the present moment without judgment, have been shown to lower blood pressure and improve heart health.
If you’re feeling overwhelmed, therapy or counselling can be a game-changer—think of it as a gym for our emotional health.
Plus don’t underestimate the power of saying ‘no’ to things that drain you; setting boundaries is an act of self-love that your heart will thank you for.
5. Connect with your tribe
We thrive on connection, and social support is a powerful antidote to stress. Whether it’s a coffee date with your bestie, a family dinner, or joining a community group, nurturing relationships can lower cortisol and boost your heart health.
Studies show that strong social ties can reduce heart disease risk by up to 50%. If you’re feeling isolated, even small steps like texting a friend or joining an online support group can make a difference.
Your heart loves to feel connected, so surround yourself with people who lift you up.
6. Prioritise sleep
Yup, sleep can feel like a luxury when we’re busy, although it’s non-negotiable for our hearts. Chronic stress can sabotage your sleep, and poor sleep can raise your blood pressure and inflammation levels.
Aiming for 7-9 hours a night, and creating a wind-down routine – diming the lights, skipping screens an hour before bed, and maybe sipping some chamomile tea (remember those kawakawa leaves we talked about? Herbal teas can be soothing too) can make all the difference.
A well-rested heart is a resilient heart.
7. Know when to seek help
Sometimes stress can feel too big to handle on our own, and that’s ok.
If you’re experiencing symptoms like chest pain, shortness of breath, or persistent anxiety, don’t brush them off—reach out to your doctor.
Heart disease symptoms can be subtle – especially for women, like fatigue or jaw pain, so trust your body and advocate for yourself.
Regular check-ups, including blood pressure and cholesterol screenings, can catch issues early. And if stress is impacting your mental health, a therapist or cardiologist can work with you to create a personalised plan.
A heartfelt call to action
Please know that your heart is the engine of your life, and it’s working overtime to keep you going through all the highs and lows.
Stress might be a part of your story, although it doesn’t have to write the ending. By understanding how stress triggers heart disease and taking small, intentional steps to manage it, you’re not just protecting your heart—you’re reclaiming your power to live vibrantly, joyfully, and fully as the incredible person you are.
So, here’s my challenge to you – pick one strategy from this blog—maybe it’s five minutes of deep breathing, a walk around the block, or calling that friend you’ve been meaning to catch up with—and trial it for yourself today.
Your heart will thank you, and I’m cheering you on every step of the way.
If you want more tips, resources, or just a little extra encouragement, I’m here for you—because you deserve a heart that’s as strong and radiant as your spirit.
With heartfelt support, and see you on this week’s #AlivewithFi 🙂
1 Worth a read for more ways to look after our cardiovascular health, from Dr Mark Hyman https -//drhyman.com/blogs/content/podcast-hc64
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.
