The Effect of Anxiety on Blood Pressure
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The total number of adults with hypertension is expected to reach a whopping 1.56 billion worldwide by 2025 (1).
While the different stages of hypertension, or high blood pressure, can have many causes, anxiety may be one of them. Several studies have been conducted to investigate this association, and though there are conflicting results, several studies do suggest that there might be a correlation.
Can Anxiety Cause High Blood Pressure?
Using data from both cross-sectional and prospective studies, it has been shown that anxiety and hypertension are indeed correlated. However, the effect is short-term. Episodes of anxiety can spike your blood pressure, but only temporarily. There don't appear to be long-term effects (2).
But, if you are constantly having anxiety episodes, they can lead to permanent damage to the blood vessels and organs such as the kidneys and heart, causing chronic blood pressure.
There are many other causes of high blood pressure. To learn more, take a look at our posts about how diabetes causes high blood pressure and how obesity causes high blood pressure.
Ways to Lower Blood Pressure Caused By Anxiety
If you are experiencing frequent episodes of high blood pressure due to anxiety, treating the underlying cause can help bring down the levels.
Some of the stress-releasing activities that are effective hypertension management techniques include:
Breathing Exercises
These are highly recommended to cope with anxiety. Breathing techniques such as deep breathing, diaphragmatic breathing, and mindfulness breathing can calm your nerves effectively and bring down anxiety symptoms such as heart rate, blood pressure, etc.
Meditation
Practicing mindfulness meditation daily can help your mind to relax as it produces nitric oxide which helps open up your blood vessels. This, in turn, may lower your blood pressure. A study published in 2018 on Behavioral Brain Research suggested that even 13 minutes of meditation a day for 8 weeks decreased the state of anxiety (3).
Massage
Good massage therapy can effectively reduce anxiety as it relieves your muscles from pain and tension, improves blood circulation, and can help release endorphins that naturally make you relax and feel good. According to the American Massage Therapy Association, 66% of people who sought massages were able to manage their stress levels and reduce anxiety (4).
Get Enough Sleep
Good sleep can significantly reduce your cortisol levels and restore balance. Adequate sleep may improve your ability to process stress and give a much more balanced reaction, potentially lowering feelings of anxiety (5).
Give Yourself an Exit Strategy
When a problem seems great, take your mind away from it. You need not do everything. You need not have a solution for everything. Sometimes a well-planned exit strategy works wonders. Focus on other things and help your mind calm down. In most cases, a clear mind will give you a better solution.
Talk It Out
In a study conducted by Carnegie Mellon University in Pennsylvania, it was observed that people who talk about their problems to their family or friends are better able to cope with stress and anxiety than the those who seek negative coping mechanisms such as drinking, drugs, smoking, etc. (6). Often, talking it aloud is a healthy coping mechanism with stress.
Pursue a Hobby
An empty mind is a devil’s workshop. When you have nothing to do or are just lazing around, you tend to think too much, which can result in more stress. Pursuing a hobby that will take your mind off things is highly encouraged. Doing things that you like and keeping you active will not leave much time to mull over things that cause stress.
Methods to Stop Anxiety Causing High Blood Pressure
You may find some anxiety relief by practicing the following methods:
Exercise
Exercising to reduce high blood pressure is highly recommended. According to the American Psychological Association, regular exercise can enhance your willpower that can help overcome anxiety symptoms (7).
Exercise also helps release certain anti-anxiety neurochemicals that can calm your nerves.
Yoga
Yoga can reduce stress, anxiety, and depression. In 2017, a study confirmed that even a single session of Hatha Yoga could effectively bring down stress levels. Focusing on your breathing and posture can boost your overall mood (8).
Avoid Alcohol
Regular drinking can release higher amounts of cortisol and adrenocorticotropic hormone that, over time, shift the natural hormonal balance in your body. This impacts the way you perceive stress and responds to it. Cutting off alcohol completely may reverse the process, albeit slowly, and potentially help you reduce anxiety (9).
Avoid Caffeine
Caffeine can cause anxiety which may increase your blood pressure, but only temporarily. However, people prone to caffeine-induced anxiety can do better if they avoid it altogether. Cut down foods and drinks with high amounts of caffeine, such as coffee, energy drinks, and colas.
Can Blood Pressure Impact Your Anxiety Levels?
High blood pressure can increase your anxiety levels. A study conducted in 2018 found that around 51% of people with pulmonary arterial hypertension may also have anxiety disorders.
Remember, there is no quick fix for anxiety—it takes time. Perseverance and awareness along with the guidance of your medical professional can help you control your anxiety. Once that is achieved, your blood pressure will also be at a healthy level. The key to your recovery lies in trying different methods and finding the right one that works just for you.
Medical Disclaimer
Dario Health offers health, fitness, and nutritional information and is designed for educational purposes only and should not be relied upon. The information provided might not be accurate, full, complete, or effective. Accordingly, it is not intended to be used for medical diagnosis or treatment or as a substitute for professional medical advice. You are strongly advised to consult your physician or qualified health professional regarding your condition and appropriate medical treatment. Individual symptoms, situations, and circumstances may vary.
Resources
- https://pubmed.ncbi.nlm.nih.gov/15652604/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4411016/
- https://www.researchgate.net/publication/327229074_Brief_daily_meditation_enhances_attention_memory_mood_and_emotional_regulation_in_non-experienced_meditators
- https://www.amtamassage.org/about/position-statements/massage-therapy-can-relieve-stress/
- https://www.sleepfoundation.org/insomnia/stress-and-insomnia
- https://www.cmu.edu/dietrich/psychology/stress-immunity-disease-lab/publications/stresssocial/pdfs/socsupchap91.pdf
- https://www.apa.org/topics/exercise-fitness/stress
- https://pubmed.ncbi.nlm.nih.gov/29154056/
- https://pubs.niaaa.nih.gov/publications/AA85/AA85.htm
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