High Triglycerides and Anxiety: 6 Tips for Coping

That uncertainty can sometimes lead to anxiety, especially when you’re trying to make sense of your lab results or searching online for information about potential complications. But excessively worrying about something won’t help you take better care of yourself.

The good news is that there are practical steps you can take to manage your triglycerides — and your fears about them. Here’s how to turn your concerns into healthy action without letting anxiety take over.

1. Turn Your Results Into an Action Plan

Uncertainty can fuel your anxiety. So start by talking with your healthcare provider about what high triglyceride levels mean for you and the actions you can take to bring your numbers down.

“Having high triglycerides is actually a great example of a lab abnormality that can be dramatically improved with some straightforward lifestyle changes,” says David Rhee, MD, a cardiologist with Manhattan Cardiology in New York City.

You can also discuss reasonable goals for your progress, how that progress will be tracked, and what might happen next if you aren’t meeting your triglyceride goals. You and your doctor might decide to retest your triglyceride levels within 4 to 12 weeks after making lifestyle changes, says Joan Briller, MD, a cardiologist with UI Health in Chicago. If your numbers haven’t improved by that time, you can talk about taking a triglyceride-lowering medication.

2. Focus on Making One Meaningful Change at a Time

Changing your diet, adhering to an exercise plan, and adopting other healthy behaviors can feel overwhelming if you try to do them all at once. Thankfully, you don’t have to. “The best lifestyle change is the one you can sustain. Pick one first and try not to miss it two days in a row. Eventually it will become a habit, then you can add another change,” says Dr. Rhee.

Kim Baron, PhD, a clinical and health psychologist based in Philadelphia, recommends making each change small and specific, so you know when you’ve accomplished it. Instead of saying that you need to exercise more, for example, plan to take a 15-minute walk on Mondays, Wednesdays, and Fridays. Instead of saying that you’re going to eat healthier, decide this week to replace soda with sparkling water.

3. Identify a Healthy Coping Strategy

4. Limit Compulsive Internet Searches

5. Be Kind to Yourself — and Don’t Stress About Being Perfect

The way you talk to yourself can affect your behavior. If you’re working toward making healthy changes to lower your triglycerides, give yourself plenty of encouragement and compassion. “Someone who repeatedly thinks, ‘I can’t do this,’ may be less likely to take steps toward change than someone who thinks, ‘This will be difficult, but I can try,’” says Baron.

Remember that even as you build new habits, not every day will be perfect. You might go overboard on a rich meal or occasionally miss an exercise session. “Rather than asking, ‘Did I do everything right?’ we can ask, ‘What went well, what got in the way, and what is the next helpful choice I can make?’” Baron says.

6. Know When to Seek Help

It’s normal to be concerned about your heart health when you have high triglycerides. But if you’re persistently worried or preoccupied by your numbers, you should talk with your doctor or a mental health professional. “Anxiety plays a role in heart health,” Rhee says.