How does stress affect blood pressure?

Stress and blood presure

In the short term, a sudden rise in blood pressure (hypertension) during a stressful incident as part of the body's fight-or-flight response, usually has no lasting effect. However, long-term stress can worsen blood pressure in a roundabout way, by affecting mental health and sleep and by increasing the desire for alcohol and fattening foods.

How does stress affect blood pressure?

Everyone experiences occasional stressful events; a heart-in-the-mouth fright when a car collision is narrowly avoided or a shocking, painful fall. This kind of crisis can have an instant effect on blood pressure as part of the body's three stages of fight-or-flight response - a natty turbo-boost feature that causes a quick release of hormones, such as cortisol and adrenalin, during a drama. They signal the breathing to quicken, the heart to beat faster and blood vessels to narrow to quickly deliver fuel (oxygen and sugar) necessary for speedy action. This is a healthy response to a life-threatening situation when thinking quickly, fighting your way out of a tight spot, or being able to escape is highly desirable.
In the short term, a sudden rise in blood pressure (hypertension) during a stressful incident usually has no lasting effect. As stress levels drop, so does the blood pressure - everything goes back to normal. However, repeated spikes in blood pressure caused by stress can damage the heart, kidneys and blood vessels. The stress hormones have an inflammatory effect on the body, and increasing fluctuations in blood pressure may weaken the capillaries, veins and arteries.

Unfortunately, many of us experience this kind of fight-or-flight physical and mental reaction to stress even when the incident is laughably insignificant, or just irritating. The blood boils when the dishwasher is loaded 'incorrectly' – I'm looking at you, husband! Losing the mind with frustration when dealing with a call centre. Experiencing high anxiety when dealing with a minor setback, such as being a little late due to a mislaid set of keys. These are small eye-rolling instances, where an extreme physical or mental response is inappropriate but still raises a 'stress alert' red flag.
There is no cause-and-effect proof that stress has a direct effect on long-term high blood pressure; however, it's well documented that stress that is ongoing or prolonged is associated with chronic conditions such as cardiovascular (heart) disease which is related to high blood pressure. This is undoubtedly because stress can play havoc with simple routines and lifestyle habits that help us avoid ill-health. Reducing stress may not have a direct effect on blood pressure, but it can significantly benefit overall health and the risk of heart disease.

Stress and lifestyle factors that can affect blood pressure and tips that may help

Stress and anxiety affect sleep quality

Stress and anxiety affect sleep quality. Sleep deprivation has been shown to increase inflammation, heart rate and blood pressure.(1)(2) Even a small amount of sleep loss has been shown to also affect eating habits. Studies have shown that a loss of sleep increases the desire for high-calorie foods, such as cheese toasties and cake, that are associated with obesity and weight gain.(3)(4)
Tips for getting better sleep:

• Go to bed at the same time every night and make sure that you are allowing enough time to get at least 8-9 hours of sleep.
• Try a sleep tonic such as Dormeasan Sleep if you need support establishing a sleep routine, have trouble getting to sleep, or find that you wake in the middle of the night.
• Eat plenty of magnesium-rich foods such as pumpkin seeds, mackerel and spinach.

Stress is associated with increased consumption of alcohol

Stress is associated with increased consumption of alcohol, which has an immediate and unbalancing effect on blood pressure. A hefty dose of booze will initially lower blood pressure but then cause it to spike after 12 hours.(5) Drinking is the most common cause of raised blood pressure.
Tips for avoiding alcohol: Often when your brain is telling you that a glass of wine/beer would be so lovely it's because you are simply thirsty or your blood sugars are low. Simple distractions may work a treat.

• Try having a big glass of plain water first, or fizzy water with a slice of lime if you want to be fancy.
• Have your dinner before you drink. Alcohol metabolises much faster on an empty stomach; food will slow it down, therefore reducing any harmful effects by allowing for a slower release into the bloodstream. You may also find that you may not want a drink once you have eaten.
• Change up your routine by getting out of the house and doing something fun instead of hitting the sofa and TV with a glass in hand.

Prolonged stress can harm mental health

Prolonged stress can harm mental health and there is a significant link between mental disorders (such as phobias, depression and anxiety) and the onset of high blood pressure.(6) Those with poor mental health also appear to have reduced ability to manage hypertension.(7) Proactively monitoring for signs of stress is a great start to managing stress and avoiding high blood pressure. Look out for 'high stress' red flags that will signal that you need to listen to your body and help it calm down.

Some common signs of stress:

• Rapid breathing
• Tense muscles – look out for clenched jaws and tight necks and shoulders
• Racing heart or chest pain
• Trouble sleeping
• Tiredness
• Digestive or stomach issues
• Reduced sexual desire or trouble having sex

Easy and simple tips for managing stress and preventing high blood pressure:

• Practice deep breathing. It's free and easy to do. Make yourself comfortable. Take a slow deep breath from your belly while counting up to five. Hold the breath for a couple of seconds. Then breathe out for five - slowly. Try to do this for five minutes, but if you can only manage two minutes that's fine. Even if you are busy, aim to do this a couple of times a day. Not a problem if that's while sitting on the loo or when waiting for the bus.
• Meditation takes a little practice and discipline but it is free and has been positively associated with a reduction in blood pressure. Sit comfortably with eyes closed in a quiet place. Consciously relax your muscles and repeat a word or a phrase over and over (it can be a prayer or even a sound). When you are distracted by your thoughts, it's ok, just continue repeating your word. It gets easier. Try to do a session twice a day for 10-20 minutes each time.
• Try using a herbal remedy

• Exercise improves mood and relieves stress.(8) Aerobic exercise, which works the lungs a bit, has been shown to help reduce high blood pressure.(9) Even a ten-minute walk every day can lead to improvements. To maximise the effect, do it first thing, as this first exposure to daylight (if not sunshine) has been shown to improve sleep. Walking in a natural environment (such as a park with trees) has also been shown to have more benefits than walking in an urban environment (unsurprisingly).Have a glass of water, or many! Dehydration can worsen feelings of stress or anxiety and shares symptoms that may also occur when stressed and when blood pressure is acting up such as dizziness, brain fog or fatigue. 
• If you feel thirsty, have a dry mouth and lips, don't pee very often (i.e., only four times a day), have dark or smelly pee, you could be feeling a whole lot better with more plain free tap water. It's sensible to take note of how much you take in a 24-hour period. The advice is very varied: the NHS says to aim for 6-8 glasses a day and the Irish Heart Foundation says 1.6 - 2 litres a day. Begin by adding an extra pint or 500ml a day for one week and see if it makes you feel better. Extra water may help the kidneys function better and help you feel more energetic.

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Finally, don't ignore distressing symptoms that are causing alarm or discomfort. If you suspect that you are experiencing panic attacks, blood pressure issues or have chest pain, it's sensible to visit your GP or insured medical professional to get checked out.