Most people experience some degree of stress and anxiety. Stress is a part of 21st century life, in fact, 70% of adults in the United States say they feel stress or anxiety daily. It’s important to recognize that the effect of stress on our physical and emotional health can be devastating.

How does stress affect your blood pressure?

In stressful situations, your body produces a hormone called adrenaline. Adrenaline causes your heart to temporarily beat faster and work harder. When your heart beats faster and harder, your blood vessels become narrower, which can lead to high blood pressure.

During times of stress, your blood pressure may rise for a short time. Typically, your blood pressure will return to normal once the stressful situation ends. If it occurs frequently, such as every day, it can cause damage to your blood vessels, heart, and kidneys.

Feeling anxious or stressed can also lead you to engage in unhealthy habits that can raise blood pressure, such as: smoking, drinking alcoholic beverages, and overeating.

Note that some medications to treat anxiety and other mental health conditions can also increase your blood pressure.

How can stress affect your body?

There are many physical and emotional signs that indicate you may be stressed. You may have:

  • Sleep problems
  • Depression
  • Anxiety
  • Nausea
  • Diarrhea
  • Headaches
  • Heart palpitations
  • Muscle/general aches and pains

How can you help yourself to relieve stress and anxiety?

The good news is that you can reduce stress levels relatively easily, and for free.

Here are some options

Regular exercise can help lower stress and anxiety by releasing endorphins and improving your sleep and self-image. This can be as simple as taking a walk, gardening, or cycling.

Reduce your caffeine intake – high quantities of caffeine can increase stress and anxiety. However, people’s sensitivity to caffeine can vary greatly.

Spend time with friends and family – having strong social ties may help you get through stressful times and lower your risk of anxiety.

Try not to take on more than you can handle. Saying no is one way to control your stressors.

Try yoga, practice mindfulness, listen to soothing music, and deep breathing are all great stress relievers.

Important tip: Do not forget to add in a healthy lifestyle — maintaining a healthy weight, not smoking, regular exercise, and a diet that includes fruits, vegetables, whole grains, lean protein, and healthful fats.

If you have trouble controlling your anxiety, or if anxiety interferes with daily activities, talk to your doctor or a mental health provider to find an appropriate treatment.

https://www.health.harvard.edu/ heart-health/7-ways-to-reduce-stress-and-keep-blood-pressure-down

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