Can Stress Cause High Blood Pressure? 

What is Stress?

Stress can be defined as a feeling of physical, mental, or emotional strain or tension, caused by an incident that makes you feel under pressure, vulnerable, or overwhelmed. Whenever you encounter a situation that you do not know how to deal with or cope with (called a stressor), your body responds by releasing stress hormones like cortisol, catecholamines (epinephrine or adrenaline, and norepinephrine), vasopressin, growth hormone, etc. These hormones trigger a “fight or flight” response in your body; the hormones in your body prepare you to handle the situation by increasing your heart rate, the rate of blood circulation in your body, making more glucose available (to supply your body with energy), etc. that help you deal with the stressor or threat swiftly.

Stress can be caused by several factors in your daily life or major life events (related to your professional or personal life). Stress can be categorised as acute and chronic, depending on how long it lasts. 

• Acute stress lasts for a few minutes to hours, whereas chronic stress can range from hours to days to weeks or months. Sometimes, short-term incidents of stress are considered healthy as they can help you grow physically, psychologically, or emotionally as a person when handled in the right way. 
• Chronic stress is considered unhealthy as the increased levels of stress hormones in your body can increase your chances of developing health conditions like obesity, Type 2 Diabetes, hypertension, cardiovascular disorders, anxiety, depression, etc.

What are the Signs and Symptoms of Stress?

When you experience stress, it activates your sympathetic nervous system (SYNS) which is responsible for the “fight or flight” response you experience when faced with a threat or a challenge. The human body is designed to handle short-term stress, and the activation of the sympathetic nervous system helps your body deal with the stressor. After the stressor is dealt with, the parasympathetic nervous system (PSNS) is activated, which helps your body “rest and digest”. This helps your body relax and recover from the stressful incident so it can go back to functioning normally. However, when you experience chronic stress, the sympathetic nervous system is activated or triggered constantly, which can lead to ill effects on your health.

The following are some of the physical and mental signs and symptoms of stress you may experience.

• Unexplained pains or aches
• Difficulty breathing
• Headaches
• Upset stomach (diarrhoea or constipation)
• Rapid heartbeat and/or chest pain
• Weight loss or weight gain
• Feeling sick, feverish, or having chills
• Skin problems like rashes and itching
• Increased irritability
• Low self-esteem
• Loss of interest in previously pleasurable activities
• Disturbed sleep or insomnia
• Feeling tired or “low-energy”

What is the Link Between Stress and High Blood Pressure?

Acute Stress and High Blood Pressure

When you experience acute or short-term stressors your sympathetic nervous system is activated. The SYNS in turn causes your body to release stress hormones like cortisol and adrenaline (epinephrine). Cortisol causes your blood vessels to narrow and constrict, and adrenaline causes your heart rate to go up. This causes your blood to “pump” or circulate faster through your body. Constriction of blood vessels and an increase in heart rate can also cause a temporary and sudden spike in blood pressure levels.

Chronic Stress and High Blood Pressure

Though long-term stress and elevated stress hormone levels are not a direct cause of hypertension, they can increase your risk of developing high blood pressure in the long run. Chronic stress can lead to poor mental health, lack of motivation, and unhealthy coping mechanisms which can lead to excessive alcohol consumption, smoking, a lack of exercise, binge eating, etc. all of which can increase your chances of developing hypertension.

What is the Link Between Stress and Low Blood Pressure?

Sometimes, stress can also cause low blood pressure. After periods of intense stress or anxiety, when your cortisol and adrenaline levels stop dropping and your “fight or flight” response is no longer active, your body starts feeling the after-effects of stress like tiredness and fatigue, which can sometimes lead to low blood pressure levels. Low blood pressure levels can also be caused by the drop in cortisol levels, as your blood vessels are no longer constricted.

How Does Stress Cause High Blood Pressure?

Stress can increase your likelihood of experiencing the following risk factors, which can cause high blood pressure.

Loss of sleep

Stress can lead to disturbed sleep or insomnia. Getting less than 7 to 9 hours of sleep every night is related to a significantly increased risk of developing hypertension.

Lack of exercise

Chronic stress can cause fatigue, feelings of low energy, and a lack of motivation, which can result in physical inactivity and a lack of exercise. The resulting increase in weight can lead to elevated blood pressure levels. The American Heart Association (AHA) recommends getting at least 30 minutes of exercise every day to prevent hypertension and lower your blood pressure levels.

Smoking

Studies suggest that people who are under chronic stress are more likely to smoke, as the nicotine in cigarettes can provide a temporary sense of relaxation. Nicotine can also elevate your heart rate and cause your arteries to harden, and studies have shown that smokers have a very high chance of developing hypertension and heart disease as a result.

Binge eating

Chronic stress can often lead to unhealthy dietary habits like binge eating or stress-eating of junk food. This is because cortisol makes you feel hungry, which can lead to overeating when you are stressed. When you are stressed, you are more likely to eat unhealthy food that is rich in carbohydrates, sugars, and saturated or trans fats, which can increase your cholesterol levels. High blood sugar levels and cholesterol levels can lead to the accumulation of plaque (build-up of fat from your diet and cell debris) in your artery walls. Excess plaque in your arteries can cause them to become stiff and narrow, leading to elevated blood pressure levels. Thus stress-eating can lead to weight gain, obesity, Type 2 Diabetes, and hypertension.

Excessive alcohol consumption

Binge drinking and alcoholism is another unhealthy coping mechanism that is observed in people experiencing chronic stress. Consuming more than three drinks can lead to a temporary elevation in your blood pressure levels. Regular consumption of excessive amounts of alcohol increases your risk of developing chronic conditions like hypertension, Type 2 Diabetes, obesity, liver and kidney disorders, etc.

What is the Connection Between Anxiety and Blood Pressure?

Chronic stress, if not managed in the right way, can lead to other mental health conditions like anxiety and depression. Having an anxiety disorder makes you more likely to experience heightened emotions like fear or panic more frequently than is normal, which can cause your body to release stress hormones more often. The increased levels of stress hormones in your body can lead to short but intense spikes in your blood pressure levels. Like stress, anxiety is not a direct cause of hypertension, but the coping mechanisms associated with it and the effects it has on your body (lack of sleep, unhealthy eating habits, etc.) put you at a higher risk of developing hypertension. 

How Can You Manage Stress in a Healthy Way?

Your body is built to handle short-term stress, and some form of “good” stress or eustress is essential for your physical, emotional, and mental well-being. However, when the stress lasts longer than a few hours or days and morphs into chronic stress, it becomes detrimental to your health. You can learn to manage it in the following ways to keep your blood pressure down and maintain good health.

Practice relaxation techniques.

• Learning and implementing relaxation techniques like deep breathing exercises and meditation on a regular basis can help you feel calmer and make you feel less overwhelmed or stressed.

Practice yoga

• Yoga, Tai-chi, and other physical art forms are moderate-intensity exercises that also help you be more mindful. Including them in your daily routine can serve as an effective stress relief.

Aim for better sleep

•  Getting around 7 to 9 hours of sleep every night can improve your mental and physical health significantly. However, the quality of your sleep is just as important as its duration, hence try to follow good sleep hygiene (darken your room, turn off the volume on your phone, etc.) to ensure your sleep is undisturbed.

Plan your day in advance

• This can help you manage your time better, and handle your professional, social, and personal life more effectively.

Build connections

•  Whether it is spending more quality time with your family or bonding with your colleagues or friends, building a social circle you can rely on can help lower stress levels.

Spend more time on self-care

•  Investing time, money, and resources in hobbies or interests can help improve your mental well-being as well as lowering your stress levels. Take some time out of your daily schedule to make sure you are eating healthy, exercising, and indulging in activities that make you feel relaxed and contribute to your physical, mental, and emotional health.

Seek help

•  If you are feeling overwhelmed or stressed on a regular basis, discuss it with your family, friends, and loved ones. Consulting a healthcare provider like a psychologist or therapist can also be very helpful in managing your stress in a healthy way and avoid the long-term ill-effects of stress on your health.

When to See a doctor?

If you are experiencing any of the signs and symptoms of stress mentioned above in the article, or any symptoms of hypertension like nosebleeds, blurred vision, headaches, etc., consult a physician and a mental health professional, who can help you manage your high blood pressure and stress respectively. Treating stress-induced hypertension early can help prevent it from worsening and any complications it may cause.