Hypertension and stress -
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. adults being affected.
In this article, we'll share how stress and high blood pressure are connected, along with tips to keep stress at bay. Numerous studies have shown that stress can increase blood pressure. For example, a study in Hypertension Research found that participants had an estimated increase in systolic and diastolic blood pressure of While we see these effects in the short term, the effects of chronic stress on blood pressure are less understood.
Marc Eisenberg, M. 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.
The American Heart Association explains 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. 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 may enjoy 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.
One of the simplest and most impactful stress-management techniques is deep breathing. According to a review in JBI 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.
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 to pause and take a few deep breaths.
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 study in the Journal of Occupational Health Psychology , researchers recruited over 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 week follow-up! If sitting still for a few minutes seems too daunting, you could even try a walking meditation!
Gratitude might sound like a doozy for some, but it can be truly beneficial for your health. A small study published in the Journal of Happiness Studies suggested 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 try writing a daily gratitude list or even expressing more gratitude toward those around you. 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 study in Hypertension Research found that participants had an estimated increase in systolic and diastolic blood pressure of The blood pressure increase was greater in the presence of high stress compared to moderate stress.
Both systolic and diastolic blood pressure can be impacted by acute stress. Eisenberg explains the difference between these two numbers: "The systolic blood pressure is the top number and is the pressure inside your arteries when your heart contracts.
The diastolic blood pressure is the bottom number and is the blood pressure inside your arteries when your heart relaxes. 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.
According to Akua K. The bottom line is to take the stressors in doses and know when you need to sideline processing others, she said.
However, experts warn that, at a certain point, trying to reduce stress can become counterproductive. If we assume the mindset that even the near future is unpredictable, we will be better prepared.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
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Here's what you can do. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. By Michelle Pugle on September 15, — Fact checked by Dana K.
Share on Pinterest Researchers say chronic stress can increase your blood pressure and cause other heart health issues. Getty Images. Is stress relief even realistic right now? How we reviewed this article: History. Sep 15, Written By Michelle Pugle.
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Recent results from the National Health and Nutrition Examination Survey indicate that 50 million American adults have hypertension defined to be a systolic blood pressure of greater than mm Hg or a diastolic blood pressure of greater than 89 mm Hg. Although a single cause may not be identified, the general consensus is that various factors contribute to blood pressure elevation in essential hypertension.
In these days of 70 hour work weeks, pagers, fax machines, and endless committee meetings, stress has become a prevalent part of people's lives; therefore the effect of stress on blood pressure is of increasing relevance and importance.
Although stress may not directly cause hypertension, it can lead to repeated blood pressure elevations, which eventually may lead to hypertension. In this article we explore how stress can cause hypertension and what can be done about it.
Abstract Stress can cause hypertension through repeated blood pressure elevations as well as by stimulation of the nervous system to produce large amounts of vasoconstricting hormones that increase blood pressure.
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: Hypertension and stress| Anxiety: A cause of high blood pressure? - Mayo Clinic | Mancia G, Bombelli M, Facchetti R, Madotto F, Quarti-Trevano F, Polo Friz H, Grassi G, Sega R. High blood pressure and common mental health problems can often be attributed, at least in part, to the same unhealthy lifestyle factors, such as overwhelming stress, poor diet, and a lack of exercise. A Mayo Clinic expert explains. Blood pressure and the heart-head connection. Figure 1 indicates a global schema of stress-induced blood pressure elevation. Take the first step. |
| Helpful Links | Anxiety-induced increases in blood pressure are usually temporary and subside once the anxiety lessens. Regularly having high levels of anxiety, however, can cause damage to the heart, kidneys, and blood vessels in the same way that long-term hypertension can. In the long term, anxiety-related hormone changes may cause increased fat deposits, particularly around the abdomen. Anxiety can also prompt behavior changes in people, such as stress eating , which may indirectly contribute to hypertension. Additionally, some medications for anxiety can increase blood pressure. Research from found that serotonin and noradrenaline reuptake inhibitors SNRIs , which people use to treat anxiety disorders , can increase blood pressure. Anxiety is a response to stress. Stress causes the release of hormones, such as epinephrine and cortisol. Fight-or-flight hormones can cause a person to experience an increase in :. Once a person has dealt with their stress, their body systems should return to normal. However, a person who has long-term stress can develop health problems, such as:. Having high blood pressure may trigger feelings of anxiety in some people. A person with hypertension may worry about their health and their future. Additionally, the symptoms of hypertension can cause panic or anxiety. Symptoms of hypertension include :. If a person experiences extreme anxiety alongside symptoms such as headache or shortness of breath, they should seek medical attention immediately. It can be difficult to distinguish between anxiety and changes in blood pressure. Hypertension does not usually cause symptoms. This means it is important for a person to have a doctor check their blood pressure regularly. However, having low blood pressure may cause a person to become anxious or worried. Symptoms of low blood pressure can be similar to those of anxiety. Symptoms of both low blood pressure and anxiety include :. Learn more about fluctuating blood pressure here. A person with low blood pressure may experience symptoms similar to those of anxiety. If a person is unsure whether their symptoms are due to anxiety or low blood pressure, they should speak with a doctor. Additionally, people who have severe or recurrent symptoms of either should see their doctor. A doctor will be able to diagnose the underlying cause of the symptoms and can prescribe any necessary treatments. There are several treatment options for anxiety. A person may require a combination of these treatments. Several medicines can relieve the symptoms of anxiety. Different types of medication will work for different people. Options include:. Cognitive behavioral therapy CBT is one of the most effective forms of psychotherapy for anxiety. CBT teaches people to change their thinking patterns to help them reduce anxious thoughts and worries. During CBT, a person learns techniques to manage their anxiety and gradually expose themselves to situations that trigger it. This helps the person become less fearful and anxious in these situations. A person can make lifestyle changes to help reduce feelings of anxiety. The National Alliance on Mental Illness NAMI suggests the following to help with anxiety:. Read about natural remedies for anxiety here. A person who has hypertension may be given a treatment plan by their doctor. This can involve lifestyle changes, medications, or both. A person can make various lifestyle changes to lower their blood pressure, including :. Learn about 15 natural ways to lower blood pressure here. The type of medication that a person needs will depend on several factors, including their general health and the severity of their hypertension. Some people may need more than one type of medication to keep their blood pressure under control. People who think they may have anxiety, hypertension, or both, should speak with a doctor. Those who have severe symptoms should seek immediate care, as this can indicate a medical emergency. Symptoms to look out for include :. Both hypertension and anxiety are highly treatable conditions. A person with anxiety will not necessarily develop hypertension. However, seeking help as early as possible can improve the outcome for people with either condition and reduce the risk of complications. There is a link between anxiety and high blood pressure. A person with anxiety may develop hypertension, especially if they regularly experience intense anxiety. The short-term effects are clear, but there's more to be learned when it comes to chronic stress. Isabel Vasquez is a bilingual registered dietitian practicing from an intuitive eating, culturally sensitive framework. Her clinical experience includes providing outpatient nutrition counseling to adults with a variety of chronic health conditions, along with providing family-based treatment for eating disorders in children and adolescents. She also offers intuitive eating coaching for Latinas to heal their relationships with food, particularly their cultural foods. Hypertension, also known as high blood pressure , is defined as having a systolic blood pressure greater than mmHg or a diastolic blood pressure greater than 80 mmHg. adults have hypertension or are taking medication for hypertension. 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. adults being affected. In this article, we'll share how stress and high blood pressure are connected, along with tips to keep stress at bay. Numerous studies have shown that stress can increase blood pressure. For example, a study in Hypertension Research found that participants had an estimated increase in systolic and diastolic blood pressure of While we see these effects in the short term, the effects of chronic stress on blood pressure are less understood. Marc Eisenberg, M. 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. The American Heart Association explains 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. 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 may enjoy 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. One of the simplest and most impactful stress-management techniques is deep breathing. According to a review in JBI 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. 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 to pause and take a few deep breaths. 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 study in the Journal of Occupational Health Psychology , researchers recruited over 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 week follow-up! If sitting still for a few minutes seems too daunting, you could even try a walking meditation! Gratitude might sound like a doozy for some, but it can be truly beneficial for your health. A small study published in the Journal of Happiness Studies suggested 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 try writing a daily gratitude list or even expressing more gratitude toward those around you. 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. |
| Does stress cause high blood pressure? | Circ J. Treatment for high blood pressure. Article CAS PubMed Google Scholar Cuspidi C, Rescaldani M, Tadic M, Sala C, Grassi G, Mancia G. We might get stressed about things that don't mean much in the big picture of our lives. Late-night eating: OK if you have diabetes? |
| Latest news | Article CAS PubMed Google Scholar Goto T, Yokoyama K, Araki T, Miura Strwss, Saitoh Hypertension and stress, Saitoh M, Satoh S. Will I need a kidney transplant? Research suggests that people with depression experience worse health outcomes. Iwasaki K, Sasaki T, Oka T, Hisanaga N. Contact Us. Cardiol Clin. |
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