In This ArticleView AllIn This ArticleWhat’s the Link Between Stress and High Blood Pressure?How to Reduce Stress and Anxiety to Prevent High Blood PressureFAQs
In This ArticleView All
View All
In This Article
What’s the Link Between Stress and High Blood Pressure?
How to Reduce Stress and Anxiety to Prevent High Blood Pressure
FAQs
Hypertension, also known ashigh blood pressure, is defined as having a systolic blood pressure greater than 130 mmHg or a diastolic blood pressure greater than 80 mmHg. According to theCenters for Disease Control and Prevention, almost half (47%) of U.S. adults have hypertension or are taking medication for hypertension. And only 24% of those with hypertension have it under control.
Stress management is one of many ways to prevent or manage high blood pressure. But unfortunately, anxiety disorders are the most common mental illness in the U.S., with almost 20% of U.S. adults being affected. Treatment is sparse, with only 37% of those with anxiety receiving treatment, says theAnxiety & Depression Association of America. In this article, we’ll share how stress and high blood pressure are connected, along with tips to keep stress at bay.
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Stress Increases Your Systolic and Diastolic Blood Pressure
Numerous studies have shown that stress can increase blood pressure. For example, a 2022 study inHypertension Researchfound that participants had an estimated increase in systolic and diastolic blood pressure of 15.2 mmHg and 8.5 mmHg, respectively, when they felt highly stressed.
While we see these effects in the short term, the effects of chronic stress on blood pressure are less understood.Marc Eisenberg, M.D., a cardiologist and associate professor of medicine at Columbia University Medical Center, says, “Although there is still ongoing research to see if stress can bring up one’s blood pressure long term, it is clear that stress and anxiety can bring up one’s blood pressure temporarily.”
Stress Raises Your Cortisol Levels
Eisenberg says, “Being stressed can raise one’s hormone levels, such as cortisol levels that can cause a quick rise in blood pressure and heart rate.” That’s because of thenervous system’s response to stress.
TheAmerican Heart Associationexplains that when we face a stressful situation, our bodies release cortisol and adrenaline into the blood, which kicks off our “fight or flight” response. This response causes both our heart rate to increase and our blood vessels to constrict. It’s our bodies' way of promoting greater blood flow to the heart to prepare us to face the perceived threat. However, this response causes blood pressure to rise until the stress response ends.
Stress Can Hinder Your Other Health-Promoting Behaviors
Yes, acute stress, in and of itself, can impact blood pressure, but stress can also have an indirect effect on blood pressure. Think about it. When you’re stressed, you may be less likely to practice health-promoting behaviors like cooking nutritionally well-rounded meals. You mayenjoy high-sodium comfort foods. You may also be more likely to use maladaptive coping mechanisms like drinking alcohol, and the stress may hinder your sleep. Eisenberg highlights that poor sleep quality and poor nutrition can play a role in high blood pressure.
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Try Deep Breathing
One of the simplest and most impactful stress-management techniques is deep breathing. According to a 2019 review inJBI Database of Systematic Reviews and Implementation Reports, diaphragmatic breathing may be a self-administered, low-cost and non-pharmacologic intervention to help reduce both physiological and psychological stress. A 2016 study inWork: A Journal of Prevention, Assessment & Rehabilitationexamined whether deep breathing impacted blood pressure readings among students who reported high mental stress. They found that this technique had significant results in reducing stress and blood pressure for these students. So, if you’re feeling stressed, it may be helpful topause and take a few deep breaths.
Practice Mindfulness Meditation
While you may view deep breathing and mindfulness meditation as very similar, they are not quite the same. Mindfulness practice is based on being in the present moment, intentionally and without judgment. It has research-backed benefits when it comes to managing stress.
For example, in a 2018 study in theJournal of Occupational Health Psychology, researchers recruited over 200 healthy employees and split them into two groups; one group received a mindfulness meditation app, and the other did not. After eight weeks, the mindfulness meditation app group averaged 17 meditation sessions lasting 10 to 20 minutes apiece. At the end of the eight-week intervention period, this group had a significant reduction in their systolic blood pressure during the workday compared to the start of the study. Impressively, the results were still present at a 16-week follow-up!
If sitting still for a few minutes seems too daunting, you could eventry a walking meditation!
Practice Gratitude
Gratitude might sound like a doozy for some, but it can be truly beneficial for your health. A small 2020 study published in theJournal of Happiness Studiessuggested that practicing gratitude may improve your mental well-being. It’s one way of putting stressors in perspective—something Eisenberg recommends. We might get stressed about things that don’t mean much in the big picture of our lives. Practicing gratitude can help us to have a more positive outlook, reducing the power the stressors may have over us.
So, consider starting a gratitude practice. You might trywriting a daily gratitude listor even expressing more gratitude toward those around you.
The Bottom Line
Stress and blood pressure are connected both directly and indirectly. The body’s physiological response to acute stress causes an increase in blood pressure, and the mental toll of stress can hinder us from practicing health-promoting behaviors. If you’re feeling stressed, you’re not alone. Talk to your health care provider to discuss the appropriate treatment for you. In the meantime, deep breathing, mindfulness meditation and gratitude could help.
If you or a loved one are struggling with stress, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat 1-800-662-4357 to help connect you with resources meant to help and treatment facilities in your area.
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Frequently Asked Questions
Stress and anxiety, particularly acute stress, can raise your blood pressure. Eisenberg says that there isn’t enough research yet on the effects of chronic stress on blood pressure, but we do see that acute stress raises cortisol levels, which causes a quick increase in blood pressure and heart rate.
While there’s no set range, one 2022 study inHypertension Researchfound that participants had an estimated increase in systolic and diastolic blood pressure of 15.2 mmHg and 8.5 mmHg, respectively, when they felt highly stressed. The blood pressure increase was greater in the presence of high stress compared to moderate stress.
According to Eisenberg, research on the effects of chronic stress or anxiety on blood pressure is lacking; however, just like with stress, acute anxiety could increase both systolic and diastolic blood pressure.
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