Anxiety isn’t all in your head—how it affects your heart, too

Have you ever felt your heart race and pound so hard you thought it might burst out of your chest? Or experienced that tightness in your chest that makes it difficult to breathe?

These physical symptoms often accompany anxiety, a common mental health condition that affects millions of people worldwide.

Anxiety is a complex condition characterized by excessive worry, fear, and unease. It can manifest in various forms, such as generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, or specific phobias. While the mental and emotional aspects of anxiety are well-known, the physical toll it has on the body are undeniable. 

Most people who struggle with anxiety know that its impact reaches far beyond our thoughts and emotions. Unfortunately, anxiety can have a profound effect on the health of your heart as well.

Research has increasingly shown a strong connection between anxiety and cardiovascular health.

Stephen Porges, author of the Polyvagal Theory, talks about “the high cost of doing business” in a body that experiences chronic anxiety or unresolved trauma.

When you experience anxiety, your body activates its stress response, often referred to as the “fight-or-flight” response. This response triggers a cascade of physiological changes designed to prepare you to deal with a perceived threat: increased respirations, heart rate and blood pressure, to name a few.

During an anxiety episode, your nervous system releases stress hormones like cortisol and adrenaline, which increase heart rate and blood pressure. The heart beats faster and harder, pumping more blood to the muscles to prepare for action. This increased workload on the heart can lead to a range of cardiovascular symptoms. For individuals with pre-existing heart conditions, anxiety can exacerbate the underlying problems and even trigger heart attacks in severe cases.

Moreover, the relationship between anxiety and heart health is not limited to acute episodes. Chronic anxiety and stress have been associated with the development of cardiovascular diseases over time. Studies have shown that long-term exposure to stress hormones can contribute to the buildup of plaque in the arteries, leading to atherosclerosis and an increased risk of heart disease. Additionally, the strain placed on the heart during persistent anxiety can lead to the weakening of the heart muscle, a condition known as cardiomyopathy.

Anxiety and Unhealthy Coping Strategies

It’s worth noting that anxiety-related impacts on the heart are not solely due to physiological changes. Unhealthy coping mechanisms often accompany anxiety, such as smoking, excessive alcohol consumption, poor diet, and lack of physical activity. These lifestyle factors can independently contribute to cardiovascular problems and further compound the risks associated with anxiety.

Recognizing the link between anxiety and heart health is crucial for individuals experiencing anxiety.  And/or unresolved trauma. Proper management of anxiety can not only improve mental well-being but also help safeguard cardiovascular health.

Somatic-Based Anxiety Reducing Techniques

Here are five somatic-based strategies that you can start implementing right away to reduce stress:

1. Wall Pushing: During states of high anxiety or panic, your muscles get adrenalized, that’s why you get shaky.  If you can harness the power of all that adrenaline in your legs and arms by pushing against a wall as if you mean to actually move it, this helps to use up that adrenaline in the body and help you to calm down faster.  Simply place both hands on the wall and then use your whole body to push against it.  Remember to breathe while you push.  Do this for as many rounds as you need until you feel more grounded.
2. Deep Exhaling: Breathing exercises are a simple yet powerful way to activate the body’s relaxation response and calm the nervous system. Find a quiet place, sit or lie down comfortably. Take a regular inhale through your nose, then as you exhale, try to elongate the exhale while controlling breathing out.  If you can exhale for about 6 seconds, this will help shift you down-regulate. Repeat this for several minutes, focusing your attention on your exhale and allowing it to anchor you in the present moment.
3. Progressive Muscle Relaxation (PMR): PMR is a technique that involves tensing and releasing different muscle groups to promote relaxation and reduce muscle tension. Start by sitting or lying down in a comfortable position. Begin with your toes and gradually work your way up through your body, tensing each muscle group for a few seconds and then releasing the tension while focusing on the sensation of relaxation. Move from your feet to your calves, thighs, abdomen, chest, arms, and finally, your face and neck. This practice helps release physical tension and signals your body to relax.
4. Grounding Exercises: Grounding techniques help you reconnect with the present moment and shift your focus away from anxious thoughts. One effective grounding exercise is called “5-4-3-2-1.” Look around and identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. By engaging your senses, you bring your attention to the present and anchor yourself in the here and now.
5. Body Scan Meditation: A body scan meditation involves systematically directing your attention through different parts of your body, bringing awareness and releasing tension. Find a quiet and comfortable space, close your eyes, and start by focusing on your breath. Then, slowly move your attention from the top of your head to your toes, noticing any sensations, areas of tension, or discomfort. As you encounter tension or discomfort, visualize the breath flowing into that area and imagine it melting away. This practice promotes relaxation and helps you develop a greater mind-body connection.

Remember, everyone’s experience with stress and stress reduction techniques may vary. It’s essential to explore different strategies and find what works best for you. Integrating these somatic-based practices into your daily routine can help you reduce stress, increase relaxation, and most importantly, keep your heart resilient!

If you are struggling with anxiety and have tried everything, seeking out professional support can be a massive game changer. Anxiety doesn’t have to be a fact of life and we want you and your heart to have a long, vibrant future! If you’re interested in scheduling a free consultation to work with any of our tremendously skilled and dedicated providers, click here now!