Chest pain. Heart palpitations. Difficulty breathing. Fatigue.
These symptoms can be triggered by stress, but they can also signal heart problems. Misreading one for the other can have significant consequences.
When we mistake symptoms caused by heart problems for stress, we have a tendency to downplay the issue, and that in turn delays timely diagnosis and treatment. In heart health, however, every moment counts. So let’s look at how we can tell if our symptoms are caused by stress or if they’re pointing to a more serious cardiac issue.
3 Key Ways to Tell Stress from Heart-Related Symptoms
1. The Trigger: Emotional Stress or Heart Condition?
Stress-induced symptoms usually follow emotional or mental strain, such as a heated argument, tight deadlines or anxiety-inducing situations (public speaking, for example). In contrast, heart-related symptoms often strike without warning, even during rest or sleep.
2. The Timeline: Do Symptoms Ease with Relaxation?
If it’s stress, the symptoms will likely fade once the situation calms down or when we use relaxation techniques such as breathing or meditation. Heart symptoms, on the other hand, typically persist or worsen over time, regardless of rest or any mindfulness activities.
3. The Pain: Surface-Level or Deep and Localised?
Chest pain from stress is often described as diffused, tight, or aching. It tends to be more ‘superficial’ and it’s hard to tell exactly where it hurts. Cardiac chest pain usually feels deep, heavy, or sharp and can often be pinpointed to a specific spot. It may radiate to the arm, jaw or back.
Stress or Heart Problem? Use This Simple Tactic to Tell the Difference
There is a subtle difference between stress and heart problem symptoms. A helpful test? Relaxation. If the symptoms fade following calming activities, it’s more likely stress-related. If they persist despite us having some down time, it might be worth getting a check with a doctor, because it could be a sign of a heart condition, and as they say, ‘better safe than sorry’.
7 Stress-Reducing Techniques That Also Support Heart Health
Of course, it can be hard to simply ‘relax’. We may need specific techniques to help us out. Here are a few ideas to help us manage stress in the long run. The added bonus is that these also do wonders for the heart, and who doesn’t want a healthy heart, right?
- Mindfulness and meditation – It only takes a few minutes a day (just 5–10 minutes will suffice), and there are many apps that can help us develop this healthy habit. Mindfulness and meditation can lower cortisol levels and improve heart rhythm.
- Regular physical activity – It doesn’t have to be an intense gym session. Walking, yoga or light jogging can reduce both stress and heart disease risk.
- Balanced diet – Maintaining steady energy levels by focusing on nutrient-rich food and avoiding excess caffeine will positively influence our mood.
- Deep breathing exercises – A few slow, deep conscious breaths can immediately release tension and lower stress hormones.
- Consistent quality sleep – Allowing our bodies to recover and our brain to rest will have an effect on our stress level overall.
- Connection with loved ones – Time with friends and family fosters our overall wellbeing, promotes emotional resilience and protects the heart.
- Talk to a professional – When we start feeling like stress is taking over and we can’t quite manage it, a therapist, a consultant or a doctor can come up with other strategies and put together a personalised action plan.
Your Body Knows – Are You Listening?
Listening to our body’s signals is one of the smartest health moves we can make. Whether it’s stress or a heart issue, identifying them early will lead us to smarter decisions, better outcomes, and potentially prevent bigger problems later. Small lifestyle changes today can build long-term resilience mentally and physically.
Regardless of what our daily schedules look like, let’s stay heart-happy, and for more content on heart health go to our Journal page.
