Four Myths About Stress & Heart Health May Surprise You February 13, 2025 Stress is acknowledged as one risk factor — along with habits such as smoking and physical inactivity — that increases the likelihood of developing a heart condition. Although the negative health effects of stress are broadly accepted, there are several common misunderstandings when it comes to the relationship between stress and heart disease. Understanding what these “myths” get wrong — as well as what they get right — can help us in better managing the stress in our lives and take better care of our heart health. Myth 1: Retirement Eliminates a Major Form of Stress While work is a leading source of stress for many people, retirement comes with many of its own challenges. Many retirees find that their long-awaited retirements come with an uncomfortable adjustment period. This includes the sudden loss of a daily routine, as they now lack the structure that their workday had provided. This can also include reduced social outlets, as the workplace often provides opportunity for frequent social interactions with co-workers and acquaintances. Many find themselves growing bored or socially isolated early in retirement. Retirees find it can be surprisingly challenging to build a structure to one’s daily life without the presence of a work schedule. It can feel as though one has “too much” free time in retirement while simultaneously finding it hard to accomplish all the tasks needing to be done at home. Similarly, it can feel overwhelming to start brand new hobbies or maintain the effort of staying connected with old-coworkers and friends when we are no longer spending ample time with them in the workplace. Many of us yearn for retirement for years — even decades — before these “golden years” begin. While this anticipation is not uncommon or unhealthy, it can also be helpful for us to take certain actions well in advance of retirement: As retirement approaches, begin to consider what activities you imagine will fill your time in lieu of work. This may include hobbies, volunteer opportunities, clubs or civic groups, fitness activities, as well as social outlets. Reflect on which workplace relationships matter to you the most: for example, which co-workers do you hope to maintain friendships with after retirement and how will you do so? Myth 2: Women Are More Affected by Stress — Especially Social Stress Women often do report a greater degree of caregiver stress across time: whether it is in caring for spouses during times of illness, serving as a support for their adult children and grandchildren, and being a listening ear to friends and neighbors. However, men tend to experience a greater impact when it comes to two specific types of social stress. Social isolation is one of these forms of stress. People who are lonely, and more isolated, tend to have higher rates of heart disease. Additionally, there is a similar connection between the sudden loss of a marriage — through divorce or the pass of a spouse — and heart disease. Research suggests that men are more strongly affected by these social stressors: Men who are socially isolated have higher rates of heart disease and they also have poorer health outcomes. In short, women often report greater stress in relation to caregiving and other relationship needs whereas men are more likely to experience the negative health effects of loneliness or social isolation. Social connections matter with it comes to protecting heart health. Myth 3: “Type A Personalities” Are at Greater Risk for Heart Disease For many years, it was commonly believed that possessing a specific of traits — known as “Type A personality” — paved the road directly to an early heart attack. A person with “Type A personality” may be described as someone who is driven, competitive and achievement oriented. We understand now that that people who possess these specific characteristics are not necessarily at higher risk for cardiac events — at least, not because of these personality traits alone! Indeed, many “Type A” traits may be desirable qualities, allowing people to be successful in their career, in sports, and in other life pursuits. Researchers studying the link between personality and heart disease have found, however, there is a (different) set of personality traits that does appear to increase the risk of a heart attack. What are these traits? One is the tendency to withdraw from other people and to also suppress, or cover up, one’s true emotions. Another one of these traits is the tendency towards experiencing hostility: for example, to be quick to get into arguments and quick to feel ill will toward others. In short, there are personality factors that may set the stage for heart disease but being a hard working and driven “Type A personality” is no longer viewed the culprit! Myth 4: There Is Nothing I Can Do to Control the Stress in My Life We often do experience stress from events that are outside of our control, be it concerns over current events, money worries, or concern over family members who are dealing with illness or other problems. It can certainly be overwhelming to be faced with the type of problems we ourselves have little ability to directly improve. Despite the discomfort of experiencing these life circumstances, we are far from powerless when it comes to protecting ourselves from the health effects of stress. There are active steps we can take to manage stress in a healthy way, and in doing so, we can protect ourselves from the harmful effects of stress on our health. There are several types of stress management strategies that are particularly beneficial during times of ongoing stress. These include: Regular practice of relaxation exercises such as diaphragmatic breathing, mindfulness meditation, and progressive muscle relaxation. These relaxation exercises help to calm our bodies and minds and give us a break from experiences of stress. Regular physical activity. Whether it is participating in a fitness class, going for a walk around the neighborhood, or taking dance lessons, exercise is a valuable tool in protecting our bodies (including our hearts!) from the effects of stress. Social connections. Spending quality time with friends and family can play a powerful role in reducing stress and improving our outlook. Positive emotions that come from socializing, such as laughter and joy, can help to offset stress. Additionally, there is benefit in being able to talk openly with loved ones about our struggles, to both receive as well as provide support. Stress is unavoidable in our modern world, and it can take different forms across our lives. Stress is, without question, a risk factor for heart disease; however, we can use this understanding of the “Stress—Heart Health” connection to empower ourselves. Stress management practices, including exercise and social connections, are vital part of living a heart healthy lifestyle. If you have concerns about managing your stress, please talk with your primary care provider or request a referral to a psychologist. Julie Cunningham, PhD, is a psychologist with Samaritan Cardiology – Corvallis. She helps patients develop healthy habits, make lifestyle change and cope with the stress of a medical condition. She can be reached at 541-768-5205.
