The Link Between Stress and High Blood Pressure

Stress is a normal part of life, but not all stress is the same. There are good and bad types of stress. Bad stress is the kind that you can’t control, and it can have serious effects on your health. In contrast, good stress usually isn’t harmful. In fact, it may be the thing that keeps you working toward your goals.

Stress that is out of your control affects your physical and mental health. If this kind of stress goes on for weeks, months, or years, it can put your health and well-being at risk. High blood pressure is one of the conditions that’s linked to chronic (long-term) stress.

What causes high blood pressure?

High blood pressure, or hypertension, means that the pressure inside of your blood vessels is higher than it needs to be. This puts an extra workload on your heart and kidneys, and it can also affect normal brain function. Over time, hypertension can cause damage to these organs. 

Complications of hypertension may include:

• Heart disease, including heart attacks, atrial fibrillation, and heart failure

• Stroke

• Dementia

• Kidney disease

High blood pressure affects nearly half of Americans. About 3 out of every 4 people over the age of 65 have hypertension. Since it often doesn’t cause symptoms until damage occurs, it’s known as “the silent killer.”

There are many things that can affect your blood pressure. In most cases, there’s no single explanation for why someone develops hypertension. 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

• Sleep apnea 

Can stress cause hypertension?

Stress can cause an increase in hormones like cortisol and adrenaline. This usually doesn’t cause harm, as long as levels return to normal within days to a few weeks. But chronic stress can contribute to high blood pressure. One study found that people with high stress were over 60% more likely to have hypertension than people who reported little stress. 

Lasting stress may also lead to unhealthy ways of coping. These might include smoking, poor diet, lack of exercise, and too much alcohol. All of these things can raise your blood pressure. Stress can affect sleep and contribute to depression, which may impact blood pressure as well.

Symptoms of stress-induced hypertension

Hypertension doesn’t usually cause symptoms. But there are some clues to look out for, especially when stress is in the picture. These include:

• Headaches

• Nosebleeds

• Facial flushing

• Dizziness

• Palpitations

You might have these symptoms and not have high blood pressure. Or you could have very high blood pressure and have no symptoms at all. That’s why it’s important to check your blood pressure if you experience ongoing stress. 

How can you prevent stress from causing hypertension?

It’s not always possible to avoid stress. The demands of work, family, and general life challenges can change unexpectedly. That’s why it’s important to build resilience with healthy habits:

Exercise

Exercise is one of the best ways to combat stress and high blood pressure. One study found that any kind of exercise three to seven days per week was good for blood pressure. And it also appeared to improve stress levels, depression, and overall well-being. 

If you already have high blood pressure, check in with your healthcare provider before starting a new program. In some cases, vigorous exercise can cause blood pressure to get too high.  

Yoga 

Yoga is another great way to combat stress and improve blood pressure. Yoga that combines postures, breathing exercise, and meditation may help to reduce 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 Eastern exercise practice that may reduce blood pressure and stress levels. 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:

• Excessive alcohol, especially binge drinking, 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 for men, may be more likely to cause trouble. 

• 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. There’s even evidence that stress can affect the way the body burns calories, leading to weight gain. 

• Smoking has a relatively minor effect on blood pressure, but it can harm your health in many other ways. Smoking leads to heart disease, chronic lung disease, and many forms of cancer. There’s a mistaken belief that smoking can take the edge off of stress. This effect is probably due to the nicotine addiction itself. Research suggests smoking can actually make feelings of stress worse.  

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Written by:

Sarah A. Samaan, MD

Sarah Samaan, MD, FACC, FACP, FASE is a board-certified cardiologist who practiced clinical cardiology for nearly 30 years. She is a member of the American College of Cardiology and the American College of Physicians, among others.

Edited by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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