Can anxiety cause high blood pressure? Anxiety, a feeling of fear and dread, can cause a temporary elevation of blood pressure, but is not directly responsible for chronic high blood pressure, or hypertension. Research shows that over time, repeated stress and anxiety, along with unhealthy coping habits, can contribute to hypertension by affecting your overall heart health.

Knowing that anxiety and hypertension often go hand in hand is especially crucial if you’re dealing with chronic stress. You can better understand the importance of seeking medical advice and making changes that improve your physical and emotional well-being.

How anxiety affects the body

The fight-or-flight response describes the physiological changes that occur in the body when a person experiences stress — either physical or mental. A perceived threat — like a dog growling at you, a car cutting you off on the highway, or a fast-approaching deadline at work — activates the sympathetic nervous system to charge up your body. Your brain automatically releases the stress hormones adrenaline and cortisol.

Adrenaline hastens the delivery of oxygen and nutrients to vital organs and muscles by increasing the heart rate, narrowing blood vessels, and raising blood pressure. While this is happening, cortisol raises your blood glucose levels and adjusts the activity of a variety of functions to prepare your body for battle or running away.

When the feeling of danger fades, the body goes back to normal, and blood pressure goes down. However, constant stress or frequent flight-or-fight episodes can lead to chronic high blood pressure.

Short-term vs. long-term effects of anxiety on blood pressure

There’s nothing unhealthy about having a short-term increase in blood pressure as a result of one alarming situation — called acute stress. Chronic anxiety and stress, however, can lead to risky behaviors such as smoking, an unhealthy diet, and a lack of exercise, all of which exacerbate hypertension over time.

Some other risk factors that complicate blood pressure management include:

• Drinking too much caffeine
• Consuming too much alcohol
• Not taking medicines as prescribed
• Not getting quality rest and sleep

One occasion in which anxiety does raise blood pressure may occur during a visit to the doctor. It’s called the white-coat effect. Some people get anxious about being in a doctor’s office and this causes elevated blood pressure readings. For such patients, ambulatory blood pressure readings or home blood pressure monitoring may be needed to obtain more reliable assessments.

Managing anxiety to protect heart health

Modifying one’s way of life and seeking expert help are both necessary for efficiently managing anxiety and lowering blood pressure. Here are some helpful hints for improving your heart health:

• Take a few minutes out of your day to practice mindfulness and relax your body and mind. You’ll learn how to be more present and less anxious when using relaxation techniques like meditation or deep breathing exercises.
• Regular exercise. Get in a minimum of 15-30 minutes of activity on most days. Exercising, whether by walking, running, or yoga, can have a calming effect and lift your spirits.
• Quality sleep. Make sure you get at least seven to nine hours of good sleep every night. If you suffer from worry and tension due to lack of sleep, creating a regular bedtime routine will help you get a better night’s rest.
• Reduce your caffeine intake. Caffeine can make anxiety symptoms worse. If you want to feel more relaxed, cut back on caffeinated beverages, herbal teas, and energy drinks.
• Eating a healthy diet. Eating foods that are heavy in calories, fat, salt, and sugar can lead to high blood pressure, anxiety, and depression, so it’s important to watch what you eat. A diet rich in fruits, vegetables, lean meats, and whole grains can help with mood stabilization, which improves anxiety reduction and your overall well-being. This is a great choice for developing healthy habits.
• Be mindful with alcohol. Alcohol can amplify anxiety in even the smallest doses. In bigger doses, it can cause hypertension and heart disease. Lifestyle changes, such as reducing alcohol use and joining support groups, might be crucial for those with chronic anxiety, high blood pressure, and alcoholism.
• Seek professional help. Consult a mental health expert if your anxiety gets out of hand. Successful treatments include talk therapy, such as cognitive-behavioral therapy (CBT), and medication. You don’t need to cope with anxiety on your own, so don’t be shy about asking for help.

When to seek medical help

If you are concerned about your anxiety level or blood pressure, get in touch with your doctor for an evaluation. You might need medical care if you are finding consistent high blood pressure readings at home or experiencing the following issues:

• Serious headaches
• Eye issues
• Chest discomfort
• Disorientation
• Difficulty breathing
• Trouble focusing
• Weariness
• Changes in your sleep or food habits
• Irritability
• Ongoing anxiety

All of the aforementioned factors can contribute to and exacerbate hypertension. A medical professional will perform blood pressure monitoring, evaluate your symptoms, and provide a diagnosis during a doctor consultation for anxiety and hypertension. You’ll be able to get patient education on preventative and self-care techniques, as well as referrals to psychotherapy and other treatments.

Find a doctor that you feel comfortable discussing your symptoms with. Your doctor will have a better idea of what to look for if you’re completely honest.

Taking charge of your mental and physical health

By addressing concerns about high blood pressure, you can take proactive steps to protect your heart health. Using a holistic approach to improving your mental and physical health will boost your cardiovascular system and decrease the risks of high blood pressure.

The staff at Florida Medical Clinic Orlando Health will take the time to hear you out and guide you toward a solution. Our Family Practice physicians provide long-term care for chronic health conditions, such as high blood pressure, high cholesterol, osteoporosis, anemia, and diabetes. With proper care, these illnesses can have less of an impact on our patients’ lives, making it possible for them to do more of what they love. Prevention is a very effective form of health care, and it’s a key aspect of our family practice.

About Dr. Halabu

As a board-certified family medicine physician, Dr. Andre Halabu is deeply committed to primary care and wellness promotion. He co-founded a local 501(c)(3)/non-profit organization while earning his BS in psychology at Wayne State University in Detroit, his home town.

He helps patients maintain their complete wellness by providing preventive care and compassionate treatment options. The special services he offers include joint injections, obesity medicine, and lifestyle medicine. When not at work, Dr. Halabu enjoys connecting with family and friends, spending time outdoors, and playing and watching hockey.

Request an appointment with Dr. Halabu on our website or call (813) 315-1530 today.