When Stress Strikes the Heart: How to Reduce Anxiety Levels and Prevent Heart Problems – Tips from Darnytsia

When alarming news, shelling, and instability become part of everyday life, stress levels rise critically. For people with cardiovascular diseases, this poses a particular threat — chronic or intense stress raises blood pressure, disrupts heart rhythm, and can provoke a heart attack or stroke.

This is because, during stressful reactions, the body releases the hormones adrenaline and cortisol. These speed up the heartbeat and increase pressure on the blood vessels. If this happens regularly, the risk of complications increases.

To minimize the harmful effects of stress on the heart, Darnytsia recommends following simple yet effective measures:

•    Practice breathing exercises. Take a slow breath in through your nose for a count of four, hold your breath for a few seconds, then exhale slowly through your mouth. Repeating this 5–10 times helps quickly relieve tension.
•    Limit news consumption. Set specific times to stay informed and avoid constant monitoring of events.
•    Stay connected with loved ones. Social support reduces feelings of anxiety and loneliness.
•    Physical activity. Even a short walk or light exercise can lower stress hormone levels.
•    Maintain a sleep and eating routine (as much as current conditions allow). Regular sleep and balanced nutrition help the body better cope with stress.
•    Do not discontinue prescribed medications. Medicines prescribed by your doctor help stabilize blood pressure and other parameters, lowering the risk of crisis conditions.

If you feel you cannot cope with stress, cannot stop persistent anxious thoughts, or are experiencing symptoms of physical exhaustion, talk to your family doctor or a psychologist. Professional help will stabilize your condition and help prevent complications.