Five Mindfulness Tips That Can Help Heal Your Heart

It’s OK to feel upset at times. But if your emotions are too frequent or intense, your heart could pay the price. Virtua cardiologist Hafeza Shaikh, DO, offers some tips to heal both the mind and the heart.

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Updated November 18, 2024

By Hafeza Shaikh, DO, FACC, RPVI, FACOI, Cardiologist – Virtua Cardiology

Can we have a heart-to-heart about stress, anger, and depression? It’s totally understandable to feel upset at times.

In small doses, these feelings serve a useful purpose by alerting you to problems and challenges in your life. But if your emotions are too frequent or intense, your health may suffer—and your heart could pay the price.

The heart and mind are intimately connected. Chronic stress and depression are seen as independent risk factors for heart disease, right alongside smoking, high cholesterol and obesity.

An Emotional Chain Reaction

When you’re angry, tense, frightened, or depressed, your body naturally releases coping hormones like cortisol and adrenaline. They create a “fight or flight” response: Your heart beats more rapidly, your blood vessels narrow—increasing your blood pressure—and your blood sugar rises.

After the stress subsides, your blood pressure and heart rate should as well. But if you’re in a chronic emotional state, your body doesn’t have a chance to recover. This can damage your artery walls and heighten your risk for heart attack and stroke.

If you already have coronary artery disease or heart failure, high emotions may worsen your condition.

And it’s not just the stress itself that’s harmful. Some people who are constantly stressed try to plow through it by smoking, overeating, or drinking too much alcohol. Instead of helping, these unhealthy habits can backfire and end up hurting your heart.

Five Ways to Lower the Temperature

Try out these five tips to help keep your emotions from spiraling out of control:

Call a time-out in tense situations. Step away if you can. Take some deep, calming breaths and collect your thoughts before reacting.
Exercise. Go for a walk, bike ride, or swim. Try to exercise at least 30 minutes a day.
Do an activity you enjoy. Watch TV, listen to music, read, or talk to a friend.
Meditate. Download a free app like Calm or Headspace. Yoga and tai chi are also great ways to relieve stress.
Talk to a counselor or join a stress management program.

It’s impossible to stay happy all the time. By acknowledging and learning how to handle your emotions, you can improve your heart health and overall well-being.