Psychosocial stress can have a significant effect on your overall well-being. Work pressures, problems with personal relationships, financial concerns, or other life challenges can cause stress.
Having an inactive (sedentary) lifestyle or a lack of physical activity and social support can worsen stress.
One area where stress can have potentially harmful effects is your blood pressure.
What are the physical effects of stress on blood pressure?
When we experience stress, our body goes through a series of physiological changes known as the ”stress response.” This involves the release of stress hormones such as cortisol and epinephrine (adrenaline), which prepare the body for a “fight or flight” situation.
These hormones increase your heart rate, narrow your blood vessels, and raise your blood pressure temporarily.
In the short term, this response is normal and helps you deal with stressful situations. It can provide the energy and alertness needed to face a challenge.
When stress becomes long term (chronic) or is something that you experience frequently, it can negatively affect your mental, emotional, and physical well-being.
How does chronic stress affect blood pressure?
Chronic stress can raise your blood pressure over time. A 2017 review found that chronic stress can more than double your risk of high blood pressure (hypertension).
Hypertension puts a strain on your arteries and can damage the smooth muscle that lines them (your endothelium). Sustained exposure to stress hormones, particularly cortisol, can also interfere with your endothelium’s ability to relax and contract. This, in turn, affects the regulation of blood pressure.
Over time, stress can also contribute to chronic inflammation and behaviors that can further raise the risk of hypertension.
Recognizing the symptoms of stress
Everyone experiences stress differently, and symptoms may vary. Stress can appear in various ways, and its symptoms can be both physical and psychological. Common signs and symptoms of stress include:
Physical symptoms:
- fatigue
- headaches
- migraine
- muscle tension or pain
- digestive issues
- sleep disturbances
- changes in appetite or weight
- changes in heart function
- sweating or clammy hands
- weakened immune system
Psychological symptoms:
- irritability, mood swings, or agitation
- anxiety
- restlessness or feeling overwhelmed
- difficulty concentrating or making decisions
- memory problems
- loss of interest in activities you once enjoyed
- withdrawal from social situations
- increased use of substances like alcohol or drugs
- procrastination or difficulty completing tasks
It’s important to note that these symptoms can also indicate other medical or mental health conditions.
How to manage stress
Managing stress effectively can help you maintain healthy blood pressure levels and promote overall well-being. This may involve changing your work routine, seeking support for relationship issues, or developing financial management skills. Sometimes, simply recognizing the sources of stress can help you find solutions.
Strategies that can help include:
- practicing relaxation techniques
- getting at least 150 minutes of exercise per week
- eating a balanced diet
- prioritizing self-care
- establishing support structures or having support from others, like friends or professionals, who can help during stressful times
- considering stress management therapy, if available
Medications that may help
Many medications are available to help you manage stress symptoms and regulate your blood pressure.
Anxiety medications include:
- fluoxetine (Prozac, Sarafem)
- pregabalin (Lyrica)
- trifluoperazine
- venlafaxine (Effexor)
- buspirone
High blood pressure medications include:
- metoprolol (Lopressor)
- amlodipine (Norvasc)
- lisinopril (Qbrelis)
- benazepril (Lotensin)
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Get free cardWhen to seek help
If you’re experiencing chronic stress or have concerns about your blood pressure, it’s important to consult a healthcare professional. They can provide personalized advice, monitor your blood pressure, and recommend appropriate interventions or treatments if necessary.
The U.S. Department of Health and Human Services provides a factsheet with more information on where you can get help.
If you’re in immediate distress or are thinking about hurting yourself, call or text the 988 Suicide & Crisis Lifeline at 988 or chat at 988lifeline.org.
Summary
Stress can have a significant impact on your blood pressure, particularly when it becomes chronic or occurs frequently. Chronic stress can contribute to the development and worsening of hypertension, increasing your risk of cardiovascular diseases.
By managing stress effectively and promoting your overall well-being, you can better maintain healthy blood pressure levels. As a result, this can help lower your risk of related health complications.
Download the free Optum Perks Discount Card to save up to 80% on many prescription medications. Plus, you can now get them delivered to your home in as little as 3 days. Search for your medication here.