Managing Your Mental Health and Heart Health During the Holidays

For many, the holidays are “the most wonderful time of the year,” but for some, they can also be among the most stressful. Between shopping, social gatherings, financial pressures, and disrupted routines, it’s easy to feel overwhelmed. 

What many people don’t realize is that holiday stress doesn’t just affect your mood; it can also affect your heart.

At Bridgewater Primary Care & Cardiology, LLC, our team wants patients to know how closely connected emotional well-being and cardiovascular health are. Under the guidance of John Terzian, MD, FACC, we emphasize preventive care that takes the whole person into account — body and mind — especially during high-stress seasons. 

This holiday doesn’t have to be a source of stress that impacts your mental and heart health.

The stress–heart connection

There’s an intimate link between stress and heart health. Emotional stress activates the body’s “fight or flight” response, releasing hormones such as cortisol and adrenaline. These can temporarily raise your blood pressure, heart rate, and blood sugar levels. 

Over time, chronic stress contributes to inflammation and arterial damage, raising the risk of atherosclerosis (the primary cause of heart disease), heart attack, and stroke.

During the holidays, stress often results from taking on too much. It’s common for people to attend or host holiday events, travel, and cope with meeting family expectations, all while maintaining everyday responsibilities. 

When these pressures build, they can take a physical toll, especially if you already have conditions such as high blood pressure, diabetes, or high cholesterol.

Recognizing the link between stress and heart strain is key to protecting both your mental and cardiovascular health this holiday season. 

Signs that stress may be affecting your heart

Many people dismiss their symptoms as holiday fatigue, but it’s important to pay attention to what your body is telling you. Common warning signs include:

• Frequent headaches or muscle tension
• Chest discomfort or palpitations
• Sleep disturbances
• Shortness of breath during mild exertion
• Fatigue, irritability, or anxiety

If you notice these symptoms, especially chest pain, pressure, or unexplained shortness of breath, seek medical attention immediately. It’s always better to be cautious when it comes to your heart.

Practical ways to protect your heart and mind

Small lifestyle choices can go a long way toward supporting mental balance and heart health during the holidays. Here are some strategies we recommend:

Prioritize rest

Lack of sleep increases stress hormone levels and blood pressure. Aim for seven to eight hours each night, even during busy weeks.

Watch what you eat

Holiday meals are often rich and salty, which can raise blood pressure and cholesterol levels. Enjoy your favorites, but balance them with fruits, vegetables, and lean proteins.

Stay active

Regular physical activity is one of the best ways to manage stress and strengthen your heart. Even short walks or stretching can help clear your mind and stabilize your blood pressure.

Limit alcohol and caffeine

Both can raise blood pressure and interfere with sleep. Moderation helps your heart and your mood.

Take breaks for yourself

Even a few quiet minutes of deep breathing, reading, or reflection can reduce stress and restore perspective.

Schedule a heart and wellness check

The holidays are an excellent time to prioritize your health before the new year begins. Our team offers comprehensive evaluations to assess your heart health, blood pressure, and overall wellness.

If you’ve been feeling unusually stressed, fatigued, or have noticed changes in your blood pressure or heart rhythm, we can help determine the cause and create a personalized plan to support both your physical and emotional well-being.

The holidays should be a time of joy and connection, not a source of health setbacks. With mindful habits and regular checkups, you can protect your heart, manage your stress, and truly enjoy the season.

Contact us at Bridgewater Primary Care & Cardiology, LLC, in West Bridgewater today or book your appointment online to start prioritizing your heart and mind this holiday season.