Negative thinking affects the heart

 Negative thinking affects the heart

Stress increases the heart rate, increases blood pressure, and causes long-term heart problems.

According to a 2023 study by the American Heart Association, constant stress increases the risk of heart disease by up to 35 percent.

Doctors recommend 10-15 minutes of meditation, 30 minutes of exercise, and positive thinking daily to reduce stress.

A problem that is not visible on the surface but silently haunts most people on the inside is stress. From the outside, people appear normal, busy with their work. But inside, they are carrying the burden of worry, fear, and pressure. This invisible negative burden gradually weakens the body.

Negative thinking, anxiety, anger, or frustration is not only a problem for the mind, but also a big threat to the heart. Its effect on the heart is even deeper.

When you are constantly stressed, your heart starts beating faster, your blood pressure increases, and your body is forced to be on alert all the time. If this situation persists for a long time, the risk of heart problems increases.

How does stress affect the heart? What is the relationship between the heart and stress?

The relationship is very simple, the mind controls the body. When negative thoughts come, the body goes into 'stress mode'. The heart beats faster, blood pressure increases and the heart has to work harder. If this thought is short-lived, the heart is fine.

But if the pressure of daily work, financial problems, family disputes, comparisons with friends, negative news on social media or past tragic events continue to bother you, negative thoughts take up residence in the mind. This puts a burden on the heart and increases the stress associated with it.

Negative thoughts, especially anger, rage, hatred and malicious thoughts, have a profound effect on the heart because they overactivate the 'sympathetic nervous system'. This system is responsible for the 'fight or flight' response, that is, the body's natural response to immediately fight or flee when it senses danger.

When we get angry or have negative thoughts, the brain immediately sends signals that increase levels of stress hormones such as adrenaline, cortisol, and noradrenaline.

These hormones increase heart rate, raise blood pressure, and constrict blood vessels. Over time, this activation damages the inner lining of the heart’s blood vessels (endothelium). The endothelium loses its ability to dilate blood vessels, which reduces blood flow and accelerates the process of plaque buildup.

If the mind is not healthy, the heart will not be healthy

If the mind is not healthy, the heart will not be healthy either. Studies say so. According to a 2023 study by the American Heart Association, depression, anxiety, and chronic stress increase the risk of heart disease by up to 35 percent. Similarly, a large study by the British Heart Foundation also showed that stress at work or at home increases the risk of heart disease and stroke, albeit slightly.

Studies have shown that even a short bout of anger can reduce the dilation of blood vessels for up to 40 minutes, which reduces the amount of oxygen reaching the heart. Anger and hatred cause blood vessels to constrict through sympathetic activation. This weakens the heart muscle and can lead to heart failure or irregular heartbeat.

What happens in the long term?

If you have persistent negative thoughts, your heart is under constant pressure, which can lead to high blood pressure. Blood vessels gradually narrow, reducing blood flow to the heart and increasing the risk of heart attack or stroke.

High risk with chronic illness if you have negative thoughts

If you already have diabetes, high blood pressure or high cholesterol, the risk doubles if you add negative thoughts. Because these diseases are already weakening the heart, negative thoughts increase stress and put additional 'overload' on the heart. According to the British Heart Foundation, such stress increases the risk of heart disease and worsens the condition of those who already have heart problems.

When should you see a doctor?

If you feel pain or pressure in the chest, difficulty breathing, irregular heartbeat, excessive fatigue, dizziness, cold sweats, or pain in the hands are more common after negative thoughts or stress, this may be a sign of a heart problem.

It is advisable to go to the hospital immediately without delay. In addition, a heart check can be done during regular checkups. ECG, echo, and blood tests also tell about the condition of the heart in a timely manner.

In addition, these problems can be reduced to a large extent by consulting a mental health professional.

How to reduce negative thoughts and stress?

First of all, it is important to establish positive habits in your daily life. Practicing deep breathing or meditation for 10-15 minutes every day calms the mind and reduces stress.

Similarly, walking or doing light exercise for about 30 minutes daily keeps the body active, the mind light, and heart health is also good. If a negative thought comes to your mind, you should not let it develop further. At such times, remind yourself, "This thought may not always be right, I can try."

Such positive thoughts gradually strengthen the mind.

Keeping things bottled up inside can increase stress. Talking to family members or close friends can help you relax and understand your problems and find solutions.

Eating a healthy diet, getting enough sleep, and avoiding social media can also help you feel more at ease. If you still feel stressed and negative thoughts aren't going away after trying these things, talk to a therapist or counselor.