Can Stress Cause Hypertension?

Reducing stress not only benefits your mental health — it’s also good for your heart

Stress seems to naturally accompany just about everything on our to-do list: Bills. Kids’ activities. Work. Errands. A little bit of stress is inevitable and a normal part of life — but you’ll protect your health by watching for chronic stress.

It’s easy to notice physical symptoms of stress, such as a racing heart, a knot in your stomach or tossing and turning at night. But the one stress symptom you may not feel could have the greatest impact on your health.

“Elevated blood pressure is a common side effect of stress,” says Michael Kayal, DO, a cardiologist specializing in echocardiography at Geisinger. “And because high blood pressure doesn’t typically cause symptoms, when it happens we often have no idea. But it can be silently causing damage to your heart and blood vessels.”

Signs of chronic stress

Work, family and relationships all cause stress once in a while.

“But when those pressures go unaddressed and build up over time, we’re left with chronic stress, which can show up in the body as physical symptoms,” says Dr. Kayal.

Signs of chronic stress include:

Sleep problems or changes in appetite
Depression or anxiety
Stomachaches or nausea
Diarrhea
Headaches
Heart palpitations
Body aches

Chronic stress and high blood pressure: What’s the connection?

Left untreated, chronic stress also can lead to higher blood pressure.

In stressful situations, your body produces hormones like adrenaline and cortisol, which trigger your “fight or flight” response. This natural, fear-based response temporarily makes your heart beat faster and work harder to get more blood to your muscles and organs to react quickly. When it does, your blood vessels narrow, which can lead to high blood pressure (also known as hypertension).

In the short term, acute stress like a brutal deadline at work or an argument with your spouse causes a temporary spike in blood pressure. That usually returns to normal once the stressor is removed.

“Chronic stress, however, causes repeated blood pressure elevations and can manifest unhealthy habits that raise the risk for hypertension, such as poor diet, smoking and drinking too much alcohol,” says Dr. Kayal. “Together, these factors may eventually lead to high blood pressure.”

Over a prolonged period, untreated high blood pressure can increase your chances of developing heart disease or put you at a higher risk of having a heart attack or stroke.

7 ways to reduce stress

The good news: Reducing stress is easy, and it’s free. Adding a few simple, healthy habits into your lifestyle can lower your stress levels and reduce your risk of hypertension, while improving your overall health.

“It’s perfectly OK to take some time off to relax and recharge, whether that’s with some gardening, binge-watching a favorite show or taking a walk,” says Dr. Kayal. “Be willing to try something new and learn which ways to reduce stress work best for you.”

Get some exercise

Exercise is good for your heart. Not only does it help reduce stress and lower blood pressure, it also makes you feel good. When you exercise, your brain releases endorphins, the “feel-good” chemicals responsible for boosting your mood. Aim for 20 minutes a day, 3 to 4 times a week, of physical activity like walking, running, swimming or lifting weights to get your blood pumping.

Reduce your caffeine intake

Do you rely on caffeine to get through your day? It’s fine in moderation, but too much caffeine can increase stress levels. Coffee isn’t the only culprit — energy drinks, tea, chocolate, some types of soda and certain medications have caffeine. Cutting down your intake can lower blood pressure and lessen certain physical symptoms of stress, like increased heart rate or feeling jittery.

Get enough rest

When you don’t get enough rest, it affects your mood. Being tired can also impair your judgment and cause brain fog. Make sure you’re getting between 7 and 9 hours of sleep each night. A short afternoon nap or going to bed a few minutes earlier could give you the restful sleep your body needs.

Tickle your funny bone

They say laughter is the best medicine — and its side effects include lowered stress. Laughing boosts your mood and makes you feel better. Read a joke book, get silly with your family or watch your favorite comedy and feel the stress melt away.

Talk to the people you love

Stay connected with those close to you. Even if it’s for just a few minutes, visit with someone in person or through a phone call, video chat or text. You can talk about anything — even ordinary topics like what you made for dinner — as long as it helps lighten your mood. Social connection and just spending time together provides a much-needed distraction and emotional outlet so you can recharge.

Breathe

When you’re feeling stressed, try calming yourself through deep breathing or meditation for a few minutes a day. You can download a variety of free meditation or mindfulness apps onto your cell phone or tablet. Have a home assistant? You can even ask it to help with guided deep breathing or meditation.

Practice gratitude

Expressing what you’re thankful for shifts your focus to appreciating the good things in life — and away from negative thoughts and feelings that often contribute to stress. Focusing on the positive can also help you become more resilient and change the way you respond to difficult situations. Start a gratitude journal, try gratitude meditation or write thank-you letters to loved ones to shift your focus.

Ask for help

Feelings of stress that overwhelm you aren’t OK. What is OK is asking for help, whether with household responsibilities, getting your friends or family involved, or talking to a professional.

It might be time to talk to your primary care provider if stress is interfering with daily activities or your emotional and physical well-being.

“Don’t be afraid to ask for help. Your doctor can help you explore underlying causes and develop effective coping strategies,” says Dr. Kayal. “And taking these proactive steps can significantly improve your quality of life and overall health.”