Expert Shares What To Do When Your Heart Feels Heavy?

There are moments in life when the heart is heavy, not physically, but mentally and emotionally. This feeling of heaviness may be caused by stress, sorrow, worry, or unfinished emotions that quietly lie deep down. In other situations, a heavy sensation in the chest can also indicate an underlying physical issue. Therefore, learning what causes this heaviness and how to alleviate it can restore balance and peace.

So, the editorial team of Olymyhealth reached out to our expert, Dr Shailesh Singh, Associate Consultant, Fortis Escorts Heart Institute, Okhla, New Delhi, explained to us the causes prevention and management of heavy heart. Here is what he shared with us.

What Is A Heavy Heart?

The term heavy heart usually points to distress of the emotional kind or extreme sadness. These feelings might arise after a personal loss, a breakup, or during times of uncertainty. When one feels emotional, stress hormones like cortisol and adrenaline attack the body, creating bodily sensations, typically a pressured or tight sensation in the chest.

Also Read: What Is The Best Sleeping Position To Avoid Lower Back Pain? Expert Shares

“But sometimes heaviness can be more than emotional in nature. Heart ailments, acid reflux, or anxiety disorders can also cause similar feelings. Constant heaviness with chest pain, breathlessness, dizziness, or sweating should be addressed as a medical emergency,” Dr Singh highlighted.

Common Causes of a Heavy Heart

According to Dr Singh, common causes of a heavy heart include:

• Emotional Stress or Sorrow: Emotional tension, loss, or disillusionment may prompt mental and physical unease.
• Anxiety and Panic Attacks: Anxiety-produced fast heart rate, rapid shallow breathing, and tension of the muscles often simulate heart-related symptoms.
• Heart-Related Symptoms: Narrowed arteries or decreased blood flow may create real chest heaviness.
• Muscle Strain or Postural Syndrome: Extended periods of sitting or muscle overuse may produce tightness between the chest muscles.
• Gastrointestinal Issues: Indigestion or acid reflux sometimes produces pressure that is perceived as heaviness in the heart area.

Ways to Handle a Heavy Heart

“When heaviness is associated with emotional health, tender self-care and sensitivity can alleviate it,” Dr Singh noted. Here are a few ways he recommended:

• Acknowledge Feelings: Restraint of feelings can extend distress. Writing, contemplation, or talking with a trusted person enables release of inner tension.
• Practice Deep Breathing: Conscious breathing calms the nervous system and releases bodily tightness.
• Engage in Physical Activity: Exercise stimulates endorphin release, enhancing mood and alleviating stress-linked sensations.
• Stay Connected: Exchanging thoughts with friends, family, or support groups will avoid emotional isolation.
• Seek Professional Help: When emotional burden persists, therapy or counseling will pinpoint triggers and offer ways to cope.

Also read: Is It Possible to Tighten Breasts Naturally? Know It From an Expert

Preventive Measures to Avoid Heavy Heart

Addititionally, Dr Singh added that the feeling of having a heavy heart is totally avoidable. Here are a few expert-approved preventive measure you can take:

• Prioritise Mental Health: Make relaxation methods like yoga, meditation, or journaling part of daily life.
• Adopt a Balanced Lifestyle: A healthy diet, hydration, and sufficient rest nourish both heart and mind.
• Manage Stress: Establishing boundaries, practicing mindful breaks, and being creative can avoid emotional overload.
• Express Emotions Regularly: True communication and emotional expression decrease inner tension.
• Be Aware of Warning Signs: Any physical weight that lasts or becomes worse should be assessed by a medical professional.

When to Seek Medical Help

Although emotional weight is the norm, sharp pain, radiating pain, shortness of breath, or lightheadedness must not be downplayed. These indications could spell a cardiac or respiratory illness that needs prompt medical intervention.

Bottomline

Heaviness in the heart can be caused either by emotional angst or physical illness. Learning to distinguish between the two and treating both mind and body with understanding, rest, and tender care is essential in restoring lightness and serenity from within.