How Stress Can Impact Blood Pressure and What You Can Do About It


Stress is something that everyone experiences in their lives. It can be caused by many different things, including work, relationships, or even external events such as natural disasters. 

While it’s normal to experience stress from time to time, chronic and prolonged stress can have a negative impact on your health.

One of the most common effects of long-term stress is an increase in blood pressure (BP). 

High BP puts you at risk for serious medical conditions like heart disease and stroke, so it’s important to know what you can do to reduce your BP if it’s been elevated due to stress.

How Stress Impacts Blood Pressure 

Stress is a major factor in many health issues, and blood pressure is no exception. 

When you are under stress or experiencing anxiety, your body releases hormones that cause an increase in heart rate and constriction of blood vessels. 

This is known as the “fight or flight” response, which was evolved to help people survive danger in the wild. 

However, in modern life, this same response can cause an increase in blood pressure and lead to long-term health issues.

The effects of stress on your blood pressure vary depending on how heavily you are impacted by it. 

If you are suffering from chronic stress or a traumatic event, then it’s likely that your blood pressure will have a more extreme reaction to it. 

Cases of hypertension, or high blood pressure, are often related to stress levels as well. 

High blood pressure can cause serious medical issues if left unchecked and could lead to stroke, heart attack, and kidney damage if not treated appropriately. 

Ways to Lower Your Blood Pressure 

It is important to understand the impact that stress can have on your blood pressure and how it can lead to long-term health issues. 

Fortunately, there are many things you can do to help lower your blood pressure and reduce the effects of stress on your body. 

Avoid Alcohol 

Alcohol can be a major contributor to stress and anxiety, which in turn can lead to an increase in blood pressure. 

To lower your risk of hypertension and other related health issues, it is important to limit your alcohol intake. 

Moderate amounts of alcohol are ok, but excessive drinking can lead to further increases in stress hormones and should be avoided.

Quit Smoking

Smoking can increase your risk of hypertension and stroke due to its effects on blood pressure. 

Quitting smoking can help reduce the impact of stress on your body, as well as reduce the risk of long-term health issues.

Instead, swap for something more natural like cannabis or another tobacco-free alternative. 

Eat Healthy Foods

Eating a healthy, balanced diet can help to naturally lower your blood pressure. 

Eating foods that are low in sodium and saturated fat and high in fiber-rich fruits and vegetables will help to keep your body running smoothly.

Exercise Regularly 

 Exercise is a great way to reduce stress and anxiety levels, which can help to lower your blood pressure. 

Incorporating regular physical activity into your daily routine can have a huge impact on both your physical and mental health, as well as helping you to stay fit and healthy.

Practice Deep Breathing 

Deep breathing exercises can be a great way to calm your mind and body, which can help to reduce stress hormones. 

Taking some time out each day to practice deep breathing can help you to relax and lower your blood pressure.

Sleep Enough 

Getting enough sleep is essential for keeping your body healthy and managing stress levels. 

Aim to get at least seven hours of quality sleep each night, as this will help to reduce the impact of stress on your body.

Seek Mental Help 

If your stress levels are impacting your daily life, then it is important to seek the help of a medical professional. 

Talking therapies such as cognitive behavioral therapy (CBT) can be extremely beneficial for managing stress and anxiety levels, and could make a huge difference in reducing your blood pressure. 


It’s important to understand the impact that stress can have on your blood pressure and what steps you can take to reduce its effects. 

Avoiding alcohol, caffeine, smoking, and eating healthy foods are all great ways to lower your blood pressure naturally.

Working to keep your blood pressure levels stable can reduce the risk of long-term health issues. 

Photo by Sage Friedman on Unsplash