The short-term effects are clear, but there’s more to be learned when it comes to chronic stress.
And only 24% of those with hypertension have it under control.
Stress management is one of many ways to prevent or manage high blood pressure.
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What’s the Link Between Stress and High Blood Pressure?
That’s because of thenervous system’s response to stress.
This response causes both our heart rate to increase and our blood vessels to constrict.
However, this response causes blood pressure to rise until the stress response ends.
When you’re stressed, you may be less likely to practice health-promoting behaviors like cooking nutritionally well-rounded meals.
You mayenjoy high-sodium comfort foods.
Eisenberg highlights that poor sleep quality and poor nutrition can play a role in high blood pressure.
They found that this technique had significant results in reducing stress and blood pressure for these students.
So, if you’re feeling stressed, it may be helpful topause and take a few deep breaths.
Mindfulness practice is based on being in the present moment, intentionally and without judgment.
It has research-backed benefits when it comes to managing stress.
After eight weeks, the mindfulness meditation app group averaged 17 meditation sessions lasting 10 to 20 minutes apiece.
Impressively, the results were still present at a 16-week follow-up!
If sitting still for a few minutes seems too daunting, you could eventry a walking meditation!
A small 2020 study published in theJournal of Happiness Studiessuggested that practicing gratitude may improve your mental well-being.
It’s one way of putting stressors in perspectivesomething Eisenberg recommends.
We might get stressed about things that don’t mean much in the big picture of our lives.
So, consider starting a gratitude practice.
You might trywriting a daily gratitude listor even expressing more gratitude toward those around you.
The Bottom Line
Stress and blood pressure are connected both directly and indirectly.
If you’re feeling stressed, you’re not alone.
Talk to your health care provider to discuss the appropriate treatment for you.
In the meantime, deep breathing, mindfulness meditation and gratitude could help.
Frequently Asked Questions
Stress and anxiety, particularly acute stress, can raise your blood pressure.
The blood pressure increase was greater in the presence of high stress compared to moderate stress.
Both systolic and diastolic blood pressure can be impacted by acute stress.
