Key takeaways:
Chronic stress may raise your blood pressure in multiple different ways. Stress increases levels of stress hormones in the body, which in turn can increase blood pressure.
Stress can also lead to lifestyle habits that contribute to high blood pressure, such as smoking, alcohol use, and eating patterns.
Exercise and getting quality sleep is a great way to cope with stress and reduce blood pressure. Yoga, meditation, biofeedback, and mindfulness training can also improve blood pressure and lower stress.
Stress is a normal part of life, but not all stress is the same. There are good and bad types of stress. Good stress usually isn’t harmful. In fact, it may be the thing that keeps you working toward your goals. Bad stress, on the other hand, is usually out of your control. And this type of stress can take a toll on your physical and mental health — including your blood pressure. In this article, we look at how stress affects blood pressure, and what you can do to cope with stress.
How does stress cause high blood pressure?
High blood pressure is one of the conditions that’s linked to chronic (long-term) stress.
Stress can cause an increase in hormones like cortisol and adrenaline. Short episodes of stress usually don’t cause any harm. But when someone is experiencing stress for prolonged periods of time, it can contribute to high blood pressure. In fact, one study found that people with high stress were over 60% more likely to have high blood pressure than people who reported little stress.
Lasting stress may also cause high blood pressure when that stress leads to:
Smoking
A diet high in salt or processed foods
Lack of exercise
Less sleep or lower sleep quality
Depression
What are other causes of high blood pressure?
There are many things that can affect your blood pressure. In most cases, there’s no single explanation for why someone develops high blood pressure. Rather, there’s a combination of factors. Some of the most common causes include:
Age
Genetics
Excess body weight
Diets high in salt and low in fruits and vegetables
Excessive alcohol
Lack of exercise
How can you prevent stress from causing high blood pressure?
It’s not always possible to avoid stress. The demands of work, family, and life in general can feel relentless. That’s why it’s important to build resilience with healthy habits.
Exercise
Exercise is one of the best ways to cope with stress and lower blood pressure. One study found that any kind of exercise — 3 to 7 days per week — was good for blood pressure. And it also appeared to improve stress levels, depression, and overall well-being.
Sleep hygiene
Getting good quality sleep on a regular basis is key to your physical and mental health. What’s more, lack of sleep can increase your blood pressure. So can sleep apnea — a common reason many people in the U.S. don’t sleep well.
Consider making changes to your sleep routine to improve your sleep quality, such as avoiding screens an hour before bedtime and sleeping in a cool environment.
If you’re experiencing daytime sleepiness or morning headaches, talk with your healthcare team about a sleep study. Diagnosing and treating sleep apnea can make a big difference for your health.
Yoga
Yoga is another great way to lower stress and improve blood pressure. Yoga that combines postures, breathing exercise, and meditation may be especially helpful for blood pressure. And there’s good evidence that yoga can decrease feelings of stress and improve quality of life.
Tai chi
Tai chi is an ancient Chinese practice that may reduce blood pressure and stress levels. Tai chi involves gentle movements, controlled breathing, and meditation. Since it isn’t physically taxing, it may be a great choice for those with physical limitations.
Biofeedback
Biofeedback may help to lower blood pressure when a qualified practitioner administers it. It uses technology to measure heart rate, breathing, and muscle tension in response to stress. A biofeedback specialist can help you monitor these reactions and train you to control them. As a result, you will feel less tense, and your blood pressure may improve.
Mindfulness training
Mindfulness training, including regular meditation, is another great option to consider. Sometimes employers and health plans offer these programs.
Time outdoors
Spending time outdoors may lower stress hormones like cortisol, improve blood pressure, and reduce your risk for heart disease and stroke.
Healthy relationships
Healthy relationships, such as with friends or a life partner, are also beneficial. They may improve your quality of life, enhance your health, and help to maintain a normal blood pressure.
Quality time with a pet
Studies show that quality time with a pet limits the rise in blood pressure during periods of stress. And having a dog will help to encourage you to get outside and go for a walk, which checks off two of the above recommendations.
Kick unhealthy habits
A commitment to changing unhealthy habits can go a long way. Stress often leads to coping measures that can actually make the problem worse. Some unhealthy habits that you may be able to change include:
Drinking alcohol: Drinking a lot of alcohol can raise blood pressure. How much is too much can vary from person to person. More than 1 drink a day for women or 2 drinks a day for men may be more likely to cause trouble.
Stress eating: Stress eating is another way that stress can harm you, especially when you turn to processed snack foods. Too much salt and excessive calories can affect your blood pressure.
Smoking: Nicotine can increase blood pressure, which is just one of the ways that smoking can cause heart disease. There’s a mistaken belief that smoking can take the edge off of stress. But research suggests smoking can actually make feelings of stress worse.
When to see a healthcare professional
You should see your primary care provider if you think stress is causing your blood pressure to increase. This is especially true if you have been monitoring your blood pressure at home, and you have had multiple measurements above 120/80 mmHg.
Sometimes, high blood pressure can be an emergency. You should call 911 or go to the emergency room if you have:
Blood pressure over 180/120 mmHg
Intense headache
Confusion or excessive sleepiness
Difficulty breathing
Nausea or vomiting
But even if your blood pressure is normal, it’s important not to ignore daily stress, either. Consider talking with a healthcare professional if stress is causing:
Changes in your mood
Increased anxiety or worry
Lack of sleep
Changes in your diet or weight gain
Physical symptoms, like headaches
Strained relationships
Difficulty functioning in your personal or professional life
Frequently asked questions
Crying can raise blood pressure temporarily, but not always. It depends on why someone is crying. If someone is crying because of a particularly stressful situation — like one that is causing intense fear or anger — it can raise blood pressure. But people also cry from a sense of relief, happiness, or connection with people and their surroundings. Crying can also be a powerful source of stress relief. So in these situations, crying may help lower blood pressure.
A normal blood pressure for all adults is less than 120/80 mmHg. Blood pressure does start to gradually increase with age. This is because the arteries become more stiff with aging. But the American Heart Association doesn’t use a different cutoff for a normal blood pressure for older adults.
Yes, anxiety can cause temporary increases in blood pressure. But this can vary from person to person, especially depending on the cause of their anxiety. In general, anxiety disorders don’t lead to long-term hypertension.
Crying can raise blood pressure temporarily, but not always. It depends on why someone is crying. If someone is crying because of a particularly stressful situation — like one that is causing intense fear or anger — it can raise blood pressure. But people also cry from a sense of relief, happiness, or connection with people and their surroundings. Crying can also be a powerful source of stress relief. So in these situations, crying may help lower blood pressure.
A normal blood pressure for all adults is less than 120/80 mmHg. Blood pressure does start to gradually increase with age. This is because the arteries become more stiff with aging. But the American Heart Association doesn’t use a different cutoff for a normal blood pressure for older adults.
Yes, anxiety can cause temporary increases in blood pressure. But this can vary from person to person, especially depending on the cause of their anxiety. In general, anxiety disorders don’t lead to long-term hypertension.
The bottom line
Stress is a normal and often unavoidable part of life. But stress that’s out of control or chronic can cause high blood pressure. Things that can help include exercise, a balanced and nutritious diet, good sleep hygiene, and mindfulness practices. Your healthcare team can be an ally while you cope with stress. If your blood pressure is high, make time for regular checkups to be sure that your efforts are making a difference.
Why trust our experts?
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