Relationship Between Stress and Blood Pressure: How Stress Can Ruin Your Blood Pressure and Tips to Keep It Under Control

Stress is a common problem in today’s fast-paced and competitive world. It can affect your mood, your productivity, your relationships, and your health. One of the most serious consequences of stress is its impact on your blood pressure.

Blood pressure is the force of blood pushing against the walls of your arteries. It is measured in two numbers: systolic and diastolic.

Systolic is the pressure when your heart beats, and diastolic is the pressure when your heart rests. Normal blood pressure is below 120/80 mmHg. High blood pressure, or hypertension, is when your blood pressure is consistently above 140/90 mmHg.

High blood pressure can damage your arteries, your heart, your brain, your kidneys, and your eyes. It can increase your risk of heart attack, stroke, kidney failure, and vision loss. It can also cause headaches, dizziness, chest pain, and shortness of breath.

Stress can raise your blood pressure by triggering the release of hormones that constrict your blood vessels and increase your heart rate. Stress can also make you more likely to engage in unhealthy behaviours that can worsen your blood pressure, such as smoking, drinking, eating junk food, and skipping exercise.

Therefore, managing your stress is crucial for maintaining your blood pressure and your overall well-being.

Tips to help you cope with stress and lower your blood pressure:

Here are some tips to help you cope with stress and lower your blood pressure:

  • Identify the sources of your stress and try to eliminate or reduce them.

For example, if you are stressed by your workload, you can delegate some tasks, set realistic deadlines, or ask for help.

If you are stressed by your finances, you can create a budget, cut unnecessary expenses, or seek professional advice.

If you are stressed by your relationships, you can communicate your feelings, resolve conflicts, or seek counselling.

  • Practice relaxation techniques that can calm your mind and body.

For example, you can do deep breathing, meditation, yoga, tai chi, or progressive muscle relaxation.

These methods can help you lower your blood pressure by relaxing your blood vessels and slowing down your heart rate. You can also listen to soothing music, read a book, watch a comedy, or do any other activity that makes you happy and relaxed.

  • Exercise regularly and maintain a healthy weight.

Exercise can help you lower your blood pressure by strengthening your heart, improving your blood circulation, and reducing your stress.

Aim for at least 30 minutes of moderate physical activity most days of the week. Choose an exercise that you enjoy and that suits your fitness level. You can also consult your doctor before starting any exercise program.

In addition, keeping a healthy weight can help you lower your blood pressure by reducing the strain on your heart and arteries. You can achieve a healthy weight by eating a balanced diet that is low in salt, fat, and sugar, and high in fruits, vegetables, whole grains, and lean protein.

You can also limit your alcohol intake and avoid smoking.

  • Monitor your blood pressure and follow your doctor’s advice.

It is important to check your blood pressure regularly and keep track of your readings. You can use a home blood pressure monitor or visit a pharmacy, clinic, or doctor’s office.

If your blood pressure is high, you should consult your doctor and follow their treatment plan. Your doctor may prescribe medication, lifestyle changes, or both to lower your blood pressure.

You should take your medication as directed and report any side effects to your doctor. You should also follow up with your doctor regularly and adjust your treatment as needed.

Read Also: How to check your blood pressure at Home.


Stress and blood pressure are closely related, and both can have serious consequences for your health. However, you can take charge of your stress and blood pressure by following the tips above.

By doing so, you can improve your quality of life and prevent future complications. Remember, you are not alone in your struggle, and you can always seek help from your family, friends, or professionals. You deserve to live a happy and healthy life.


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