Tips For Decreasing Anxiety
- Eating a healthy diet that can improve heart health
- Practicing mindfulness or meditation
- Reducing as many life stressors as you canthis may mean saying no more or re-prioritizing tasks and accepting that you may just not get to some things.
- Medications are sometimes appropriate as either a short-term step or a longer-term management tool for people diagnosed with an anxiety disorder.
Treating Anxiety And High Blood Pressure
If you are anxious because of something that is explainable such as job loss, it is a normal response, but if these feelings persist or if there is no reason for them, start by seeking help from your primary care physician, Dr. Nambi suggests.
You can treat anxiety with talk therapy, medication, and cognitive behavioral therapy , a type of therapy that works to change how you react and respond to triggers.
Engaging in mindfulness meditation may also help reduce anxiety, and these benefits can be seen after your first session, according to research presented at the 2018 annual meeting of the American Physiological Society. The results were even more pronounced one week after the meditation session. Study participants also showed less mechanical stress on their arteries an hour after the session. Treatment will allow you to have a better outlook toward life and take better care of yourself, adds Dr. Virani.
Treating and preventing high blood pressure is also important, says Guy L. Mintz, director of Cardiovascular Health & Lipidology at Northwell Healths Sandra Atlas Bass Heart Hospital in Manhasset, New York.
- monitoring your blood pressure at home
- exercising for 150 minutes each week
- eating a heart-healthy diet with no added salt
- maintaining an ideal weight
Hypertension is referred to as the silent killer because it has no symptoms, Dr. Mintz says. Hypertension is a major risk factor for heart attack and stroke and needs to be addressed early and effectively.
Other Considerations: Lifestyle Changes
A healthy lifestyle may help improve your physical and mental health, including helping manage blood pressure and anxiety.
“Lifestyle should be the first, second and third step for people with high blood pressure and anxiety, unless blood pressure or anxiety are at critical levels,” Dr. Collings says.
She recommends a whole-food, plant-predominant diet low in sodium, processed foods and alcohol cardio and weight resistance exercise and stress-reducing measures like cognitive behavioral therapy and yoga.
What Is High Blood Pressure
Blood pressure is the force with which your blood travels through your blood vessels, and high blood pressure is when that pressure is too strong. Blood pressure can be affected by how intensely your heart pumps, how much blood you have in your body, and how wide or narrow your blood vessels are. There is a range of normal blood pressures, which can increase or decrease due to normal activities , age, medications, and more.
High blood pressure, or hypertension, is when blood pressure is consistently higher than normal. This can cause a range of health issues due to strain on the blood vessels, as well as damage to the heart and other organs .
Since hypertension, especially in its early stages, often doesnt cause symptoms, many people dont even know that they have it . When it does cause symptoms, theyre typically related to the pressure of the blood pumping too strongly. You may notice a headache, but more often, its diagnosed during a routine check-up or after an event like a heart attack or stroke.
Handgrip Exercise Experimental Protocol
The isometric handgrip exercise was performed using a Jamar® dynamometer . For this purpose, first, the maximum isometric handgrip strength was calculated by taking the mean of 3 maximum voluntary contraction attempts performed with the dominant limb.
The protocol consisted of 3 minutes of rest, during which the volunteer remained in a supine position in a quiet and air-conditioned room. Next, 3 minutes of physical exercise at 30% of maximum voluntary contraction was performed to determine the magnitude of the hemodynamic responses during the activation of the central command and muscle mechanoreceptors and metaboreceptors. Afterward, for the isolated evaluation of muscle metaboreflex, a cuff placed around the arm was inflated to supra-systolic pressure to promote circulatory occlusion for 2 minutes. Therefore, the physical exercise protocol consisted of 3 minutes of rest, 3 minutes of isometric exercise at 30% of maximal voluntary contraction, and 2 minutes of circulatory occlusion, characterizing the post-exercise ischemia1717. Martinez DG, Nicolau JC, Lage RL, Trombetta IC, de Matos LD, Laterza MC, et al. Abnormal muscle vascular responses during exercise in myocardial infarction patients. Int. J. Cardiol.2013 165: 210-212..
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The Role Of Genes In Anxiety Disorder
Just like a major heart attack, a burn is a horrible thing, says McCann. About 33% of patients who have really severe burns develop post-traumatic stress disorder. Which makes us wonder about the 66% who do not get PTSD. We think genes are a huge part of it. Were currently researching whether this same genetic vulnerability holds true for cardiac disease.
When Does Acute Stress Become Chronic Stress
Because we all handle stress in different ways, it can be hard to see the signs of acute stress turning into chronic stress. Stressors that last for weeks on end turn into chronic stressors that need to be addressed for the sake of your heart health
If a couple of weeks turn into a couple of months, and a couple of months turn into a couple of years, it can be very difficult to turn those patterns around, Dr. Laffin warns. It also becomes harder to get rid of some extra belly fat, which ends up rising blood pressure, blood sugar, blood cholesterol and more.
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Managing Pain And Blood Pressure Without Medication
The following lifestyle changes may manage pain and blood pressure:
- Eat a healthy diet:Eat more vegetables, fruits, whole grains, low-fat dairy, fish, poultry, beans, nuts, and vegetable oils. Reduce sodium, sugar, saturated, and trans fats in your diet.
- Limit or avoid alcohol:Even just one or two drinks a day can increase blood pressure. Talk to your doctor about how much alcohol you can safely consume.
- Get daily exercise and physical activity:Regular daily exercise and physical activity can lower and control blood pressure levels. Ask your doctor what types of activities are right for you.
- Maintain a healthy weight: Maintaining a healthy weight may regulate blood pressure. Losing even just 3%5% of body weight can decrease blood pressure in people who are overweight or obese.
- Quit smoking: Smoking constricts blood vessels and increases blood pressure.
- Manage stress: Manage mental and physical stress with meditation, exercise, and self-care.
- Get enough sleep: Get between 7 and 9 hours of sleep a night. Improve sleep habits by having a calming bedtime ritual, keeping a cool dark bedroom, and going to bed and getting up at regular times.
- Acupuncture:Acupuncture is a Chinese medicine practice in which tiny needles are strategically placed throughout your body. It may improve blood pressure. A small study found 15 sessions of acupuncture over the period of one month significantly improved blood pressure in people with hypertension.
When To Contact A Doctor For Anxiety
Experiencing occasional anxiety is a natural part of life. However, experiencing anxiety on a regular basis or experiencing other symptoms due to anxiety indicates that you could benefit from medical support. Anxiety can interfere with daily life, and treatment can often improve your quality of life.
Anyone who feels concerned about their anxiety should contact a medical professional.
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How Stress Affects Your Blood Pressure
Your body produces more hormones when youre under stress, causing your heart to work overtime. As this happens, your blood vessels constrict, making it harder for the blood to flow properly. Unless you get treatment, or perhaps change some lifestyle habits, you could risk damaging your arteries. Over time, this can increase your chance of developing heart disease.
Know What Brings You Pleasure And Find Ways To Enjoy The Experience
Perhaps you enjoy volunteer opportunities or cooking your favorite foods. By taking time not only to participate in these activities but to intentionally enjoy them, you can build a satisfying life rather than hurry through your relaxing activities at a stressful pace.
Written by American Heart Association editorial staff and reviewed by science and medicine advisers. See our editorial policies and staff.
Last Reviewed: Oct 31, 2016
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How Stress Leads To High Blood Pressure
Just reading the word stress can you make you feel the unpleasant symptoms that come with it: your pulse quickens and your mood takes a turn for the worse as your body begins to feel torn and frayed. And common wisdom suggests that stress sends your blood pressure skyrocketing, too.
To get the answers to these questions and more we spoke with cardiologist and co-director of Cleveland Clinics Center for Blood Pressure Disorders Luke Laffin, MD.
Stress And The Immune System
Although immune activity initially increases during the fight or flight response, if stress persists, the nutrients needed to meet the demands of stress for example, B vitamins may become depleted. Chronic stress also results in immune-suppressing levels of the stress hormones epinephrine and norepinephrine. High cortisol levels may also reduce natural killer cell activity, immune cells that limit the spread of certain viruses and tumors.
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Effect Of Combined Anxiety And Depression On Hypertension Or Hypotension
Logistic regression analyses confirmed the results from the linear regression analyses. We found that a high symptom level of combined anxiety/depression at all three measurements, compared to a lower symptom level, was associated with reduced odds for blood pressure 140/90 mm Hg at year 22 and, conversely, with higher odds for blood pressure < 120/75 mm Hg . Thus, the probability for development of hypertension among individuals with a high symptom level of anxiety/depression at all three examinations was 20% lower compared to those with a lower symptom level.
Temporary Spikes Are Not Dangerous
Those with chronic anxiety may be more prone to high blood pressure spikes, but the body does do a good job of adjusting and blood pressure often gets back to its normal rate for most of the day. You can’t necessarily feel high blood pressure, and while any stress on the body can cause anxiety, it’s more likely that your anxiety causes the spikes than the other way around.
It’s never a bad idea to speak with a doctor about your blood pressure concerns either. Only a doctor can tell you if there is something you should worry about. Also, remember that the more you worry about your blood pressure, the more anxiety you’ll experience, and the more likely you’ll suffer from these blood pressure spikes.
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Different Types Of Blood Pressure Monitor
You might come across some different types of blood pressure monitor. For example, some GP surgeries and hospitals have a large machine that allows you to measure your blood pressure yourself. You sit or stand in front of the machine and place your arm or hand inside. You wait for a minute or two while it measures your blood pressure, then your number will be displayed on a screen, and it might give you a print out with your numbers on.
How Stress Affects Your Health
In addition to the emotional discomfort we feel when faced with a stressful situation, our bodies react by releasing stress hormones into the blood. These hormones prepare the body for the fight or flight response by making the heart beat faster and constricting blood vessels to get more blood to the core of the body instead of the extremities.
Constriction of blood vessels and increase in heart rate does raise blood pressure, but only temporarily when the stress reaction goes away, blood pressure returns to its pre-stress level. This is called situational stress, and its effects are generally short-lived and disappear when the stressful event is over.
Fight or flight is a valuable response when we are faced with an imminent threat that we can handle by confronting or fleeing. However, our modern world contains many stressful events that we cant handle with those options. Chronic stress causes our bodies to go into high gear on and off for days or weeks at a time. The links between chronic stress and blood pressure are not clear and are still being studied.
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Stressful Situations Can Make Your Blood Pressure Rise Temporarily
Theres no evidence that stress causes long-term high blood pressure, but feeling stressed over a long time can take its toll on your health, affecting your mood and your body too. If its not under control, stress can lead to serious illness including heart disease, so its important to find ways to manage it.
Anxiety And Blood Pressure: Whats The Link
Anxiety is the bodys physical response to stress. Heavy breathing, feeling butterflies in your stomach, or getting a sudden burst of energy are all physical manifestations of anxiety. Feeling anxious at times is completely normal and can even be helpful in certain situations. We all have a fight or flight response, like if you saw a bear in the woods your body would generate the epinephrine needed to run quickly. When you experience these short episodes of anxiety, increased heart rate and a short-term blood pressure spike is both likely and helpful. Blood pressure varies moment to moment in all people, says Evan Jacobs, MD, primary care physician at Conviva Care Center in Parkland, Florida. Stressors such as pain, discomfort, or anxiety will elevate blood pressure temporarily and this is a normal reaction.
Long-term high blood pressure, also known as hypertension, isnt just the temporary result of a stressful situationits when blood pressure is consistently too high, according to the American Heart Association. Hypertension is a common health condition, nearly half of American adults have it. When patients have uncontrolled elevated blood pressure, it may make patients feel anxious. When blood pressure is controlled with medication, patients often feel calmer and less jittery.
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Stress Raising Your Blood Pressure Take A Deep Breath
- By Naomi D. L. Fisher, MD, Contributor
ARCHIVED CONTENT: As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date each article was posted or last reviewed. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
Stress is rampant, and high blood pressure is on the rise. So its no wonder patients often ask if stress is causing their hypertension. We have no proof that stress alone can cause persistently elevated blood pressure. But stress can certainly raise blood pressure, sometimes impressively. And stress reduction can lower blood pressure, frequently improving overall well-being. Deep, slow breathing is the oldest and best-known technique to decrease stress.
The relationship between stress and blood pressure Blood pressure regulation is highly dynamic, responding to many interacting factors, ranging from alcohol and sodium intake to sleep and hormone levels. Stress is a key player, with all sorts of stressors contributing to a rise in blood pressure. Stress revs up the autonomic nervous system. This system oversees processes generally not under conscious control, including blood pressure and heart rate, but also more mundane functions like sweating and flushing. The hormone adrenaline is a fundamental part of its response.
Are There Other Links Between Anxiety And Low Blood Pressure
Generally, stress raises blood pressure, so many believe the main likely cause of low blood pressure is poor breathing. But there may be other causes. Often, after periods of intense anxiety, the body is left feeling very fatigued, and this can contribute to low blood pressure in people. Also, depression and low blood sugar may can cause lower blood pressure, both of which may be related to persistent anxiety. Dehydration and heat exhaustion can also lower blood pressure and cause anxiety, but the two are not necessarily related.
It is also important to remember anxiety can cause a persons brain to have thoughts about situations in terms of the worst case scenario. These worst case scenario thoughts can make a person believe there is something wrong with his or her physical or mental health. In other words, a low blood pressure reading at a doctor’s office may simply be coincidental, but to the anxious mind, it could mean something physically wrong.
It is important to remember blood pressure fluctuates throughout the day. Low blood pressure readings may have no correlation with a deeper health issue whatsoever.
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Don’t Be Too Concerned
High blood pressure spikes can be a concern in those with heart disease, but are generally harmless in those without. Still, you never want to deal with too much high blood pressure. Hypertension can put stress on your heart and possibly damage your blood vessels. That’s why even though there isn’t necessarily any danger to experiencing these blood pressure spikes, you should still make reducing your anxiety a priority.
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Anxiety Medications That Can Increase Blood Pressure
Some medications that can treat anxiety may raise blood pressure. These medications include serotonin-norepinephrine reuptake inhibitors .
Some examples of SNRIs with Food and Drug Administration approval include:
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