High blood pressure (hypertension) is a common chronic condition affecting nearly half of adults in the United States. Short-term stress directly raises your blood pressure and heart rate. But that effect is temporary, and it doesn’t necessarily mean you have chronic high blood pressure.
Ongoing stress may be more likely to directly and indirectly affect your risk of high blood pressure.
Both acute (sudden and short) and chronic (long-term) stress release hormones that can raise your blood pressure. Some lifestyle behaviors for coping with stress may also contribute to high blood pressure.
Acute Stress
Acute stress activates a stress reaction commonly known as the fight-or-flight response. This evolutionary response prepares your body to react to a perceived threat.
When you encounter a sudden stressor, the body releases epinephrine (adrenaline). This hormone narrows your blood vessels, which raises your blood pressure. You may also notice your heart rate increase, with your heart beating faster and stronger.
This type of stress, and its effect on your body and blood pressure, tends to go away once the stressor has passed.
Chronic Stress
Researchers are still studying the relationship between chronic stress and high blood pressure. In the long term, frequent or chronic stress raises levels of the stress hormone cortisol. Experts believe that too much cortisol over long periods can contribute to chronic high blood pressure, along with other effects like high blood sugar and weight gain.
Some research suggests that people with higher cortisol levels may be more likely to have high blood pressure and related complications like heart attack and stroke.
Stress-Related Lifestyle Habits
Stress may indirectly affect your blood pressure, depending on how you cope with it. Some strategies for coping with chronic stress can make you feel better in the moment, but they may increase the risk of high blood pressure. For example, some people may:
- Smoke
- Drink alcohol
- Eat less nutritious food
- Sit more and become less physically active
- Get too little sleep
Each of these lifestyle habits can contribute to high blood pressure.
Some heart-healthier ways to cope with stress include:
- Perform relaxation techniques: These include meditation and breathing exercises.
- Build social support: Connecting with people you enjoy can help you manage stress.
- Focus on positivity: Practicing gratitude can help cope with stress.
- Get physically active: Keep up with physical activities, especially ones you enjoy. Consider taking walks in nature or doing exercise classes with others to foster a sense of community.
- Prioritize sleep: Good sleep can do wonders for your mental well-being.
- Get treatment as needed: If you have a mental health condition, such as anxiety, depression, or have symptoms of either, it may help to reach out to a healthcare provider, like a licensed mental health professional.
High blood pressure is treatable through lifestyle changes and medication. The following strategies may help lower blood pressure:
- Get regular physical exercise: Aim for at least 30 minutes of exercise most days of the week. The more physically active you are, the greater the benefit to your blood pressure and overall health.
- Eat a heart-healthy diet: The DASH diet and the Mediterranean diet are examples of diets that may lower blood pressure. Decreasing your salt intake and increasing your potassium intake with fruits and vegetables can also help.
- Decrease alcohol intake: When it comes to alcohol’s impact, drinking in excess, more than two drinks per day for men and more than one drink a day for women, can raise blood pressure.
- Get enough quality sleep each night: Adults should aim for seven to nine hours of good sleep each night. Poor sleep and not enough sleep can contribute to high blood pressure.
- Quit smoking and avoid secondhand smoke: Smoking increases blood pressure and the risk of heart disease and stroke.
- Manage weight: Having overweight or obesity is linked to high blood pressure and other conditions. Talk with a healthcare provider for guidance on what an optimal weight is for you.
- Talk to your healthcare provider about medication: Many people rely on medications to manage their blood pressure. There are many effective options. You can talk to a healthcare provider about whether medication could be right for you.
Your healthcare provider can help you create a plan for lifestyle changes with or without medications to help you manage your blood pressure.
Some stress is a normal part of life. When stress becomes chronic and significantly affects your life, consider reaching out to a healthcare provider for help.
Some of the signs that chronic stress may be affecting you include:
- Sleeping difficulties
- Changes in appetite
- Difficulty concentrating
- Loss of interest in things that you used to enjoy
- Headaches
- Feeling sick more often
If you are experiencing stress that leads to thoughts of self-harm or suicide, dial 988 to reach the Suicide and Crisis Lifeline.
If you measure your blood pressure at home, keep a log to discuss your numbers with your healthcare provider. A healthy blood pressure is considered less than 120 systolic (top number) and less than 80 diastolic (bottom number). If you notice your blood pressure may be high, it’s a good idea to discuss it with your healthcare provider.
When To Seek Emergency Care
Very high blood pressure (180/120 or higher) is a reason to seek immediate medical attention. Call emergency services if you notice the following symptoms of very high blood pressure:
- Confusion
- Weakness or numbness
- Chest or back pain
- Shortness of breath
- Headache
- Vision changes
- Difficulty speaking
Short-term stress may temporarily raise your blood pressure. Long-term, chronic stress can be a risk factor for high blood pressure because of how chronic stress hormones affect the body. Lifestyle factors associated with stress, such as an inactive lifestyle, may also contribute to high blood pressure.
By working to control the impact of stress with stress-reduction techniques and other coping strategies, you can help reduce your risk of high blood pressure.
