Can Stress Cause High Blood Pressure?

People often ask, can stress cause high blood pressure? The short answer is yes. The psychological experience of stress can indeed contribute to this physical health issue. Let's take a closer look at how this can happen by discussing different ways chronic stress can manifest in the body and impact heart health.

When we encounter a stressful situation, our body releases stress hormones that trigger the fight or flight response, causing a temporary increase in blood pressure. Developing healthy habits like physical activity and managing stress can help control high blood pressure and promote overall well-being.

Let’s take a closer look at how this can happen by discussing different ways stress can manifest in the body.

Acute stress vs. chronic stress

Stress is a set of reactions your body may employ in order to respond to a threat or demand. These reactions are hardwired in us and intended to help keep us safe. This state of high alert and reactivity is intended to be a temporary one—activated until we can remove ourselves from the threat. How we feel in a situation like this is known as acute stress. Acute stress can feel intense and even cause your blood pressure to rise, but likely only for an hour or two. (An exception might be if you already have high blood pressure, or if you have heart problems related to a preexisting condition.) Once the job interview, date, speech, etc. that you were stressed about is over, your body can switch off the stress response and you can return to your natural state.

Chronic stress, on the other hand, is what happens when your stress response is prolonged because the stressor doesn’t go away. It refers to constant or near-constant levels of stress that last for weeks, months, or even longer. A person might experience this if they have a stressful job or are going through a divorce, for instance. Living with a stress disorder like anxiety can also cause consistently elevated stress levels. It’s also important to note that someone who has experienced intense acute stress may also develop chronic stress as a result of it, potentially resulting in a diagnosis of post-traumatic stress disorder (PTSD) or a specific phobia.

If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.

How the stress response can cause high blood pressure

Stress isn't just an emotion; it's also a complex biological process involving a chain of chemical reactions known as the stress response or the fight or flight response. This response causes your heart to beat harder and faster, causing higher blood pressure. Simultaneously, your blood vessels change size in certain areas, directing more blood away from internal organs and towards your muscles to receive essential oxygen and nutrients.

While these reactions may have helped our ancient ancestors, modern-day stressors rarely require physical exertion. As a result, the stress response can often raise blood pressure and cause the heart to beat faster without cause. When the stress response is triggered too often or lasts too long, it can put your health at risk, contributing to heart disease and increasing the likelihood of heart attacks. Stress management techniques, such as exercise and meditation, can help lower blood pressure and reduce the negative effects of unhealthy ways of coping.

Potential long-term impacts of chronic stress

The human body isn't designed to sustain the activated stress state for extended periods, which is why those experiencing chronic stress may notice adverse physical health effects, including high blood pressure and impacts on the entire cardiovascular system. Learning to manage stress to control high blood pressure or other comorbid conditions can help you to live a healthier, fuller life.

An individual with chronic stress may develop an enlarged heart due to the heart muscle working harder and faster. This enlargement can limit blood flow and cause strain on the rest of the body, increasing the risk of heart attack, heart disease, or heart failure.

Additionally, prolonged stress can lead to damaged blood vessels, making it harder for them to transport enough blood. People with chronic stress often experience muscle tension, digestive complications, and respiratory issues. The stress response affects every major body system, which is why the potential health risk factors of chronic stress are broad and severe. Implementing methods to manage stress and mood can help mitigate these negative effects and promote better overall health.

Tips for managing stress

If you feel you may be experiencing chronic stress, there are many different lifestyle changes you can adopt to help manage it. The better you’re able to get your stress levels under control, the more likely you may be to avoid high blood pressure and other stress-related complications. Here are a few you can try.

Remove unnecessary stressors

At times, stress is inevitable, but if you're experiencing chronic stress, it's essential to assess your life to identify and remove unnecessary stressors. Implementing small changes can make a significant difference in reducing stress. For instance, opting for public transport instead of dealing with stressful traffic on your daily commute can alleviate stress. Additionally, avoiding a poor diet can help in supporting your overall well-being.

Try meditation

A robust body of research now points to the potentially powerful effects of a regular meditation practice, especially when it’s mindfulness-based. For instance, one study found that meditation produced a relaxation response in participants—who had never meditated before—and even reduced the adverse effects of stress when practiced before a stressful event. Other studies have looked at meditation and blood pressure directly, finding that this practice may moderately lower it.

Exercise regularly

You’re likely aware that adopting a regular exercise routine can have health benefits, but did you know that studies have shown that it can reduce blood pressure too? Other research has also shown that exercise can increase a person’s resilience to stressful events, making it easier to “bounce back” after experiencing one.

Eat a healthy diet

It’s long been understood that a healthy diet—like one that’s rich in fruits, vegetables, and whole grains and low on sugar and sodium—can reduce a person’s risk of developing high blood pressure. Research also shows that eating nutrient-rich foods can provide the body with the fuel it needs to respond to stress.

Online therapy can help with stress

Engaging in therapy is a valuable strategy to consider if you're experiencing chronic stress or need assistance in managing acute stress when it occurs. A therapist can help you identify situations or emotions that may trigger your stress response and teach you to reduce stress through healthier coping methods. They provide a safe space for you to express and process your feelings related to stressors. Moreover, therapists can assist in developing coping mechanisms that lead to improved mental and physical health outcomes. If you're dealing with a mental health condition like anxiety or PTSD, which contributes to chronic stress, they can also support you in managing your symptoms as your body releases stress.

Some people find the process of commuting to a physical office and meeting with a provider in person to be stressful. If you’d prefer to receive the guidance and support of a therapist virtually, online therapy is an option. Research suggests that both online and in-person therapy sessions can offer similar benefits, so you can typically choose the method that feels best for you. If you’re interested in online therapy, you might consider trying a platform like BetterHelp. You can fill out a quick questionnaire about your needs and preferences and get matched with a licensed therapist who you can meet with via phone, video call, and/or online chat. They can help you address whatever challenges you may be facing related to stress and its effects.