Can Anxiety Cause High Blood Pressure?

Anxiety is something we all struggle with from time to time, such as when we interview or take a test, and many of us struggle with it on a daily basis. It can affect our thoughts, emotions, and our physical health, and a common concern is whether anxiety can cause high blood pressure. As anxiety is linked to stress and our nervous system, it is understandable why so many of us worry about this connection.

Here we explore whether anxiety can lead to high blood pressure, how they are related, and what we can do to manage both conditions effectively.

The Link Between Anxiety and High Blood Pressure

Anxiety and stress can both trigger short-term increases in blood pressure. A study published in the Journal of Hypertension found that individuals who experience frequent anxiety episodes are more likely to develop fluctuations in blood pressure levels. These findings highlight the importance of managing stress and anxiety for overall cardiovascular health.

This research comes as no surprise, as many of us have experienced this firsthand. Imagine you are giving an important presentation at work. Your heart starts racing, your palms sweat, and you feel a surge of nervous energy. This is your body's natural response to stress, and during these moments, your blood pressure can rise temporarily.

While anxiety does not directly cause chronic (long term) high blood pressure (hypertension), anxiety can lead to temporary spikes in blood pressure, particularly during moments of intense worry or panic.

When we experience anxiety, our body enters a state known as the "fight, flight or freeze" response. This is when our nervous system releases stress hormones like adrenaline and cortisol, which can:

• Increase heart rate

• Narrow blood vessels

• Raise blood pressure

These temporary surges in blood pressure usually subside once our anxiety levels decrease and we return to normal, which we call homeostasis. However, if we frequently experience anxiety over a prolonged period of time, these blood pressure spikes can become more common, putting extra strain on the heart and blood vessels.

Can Long-Term Anxiety Lead to High Blood Pressure and Hypertension?

Anxiety is not only about feeling overwhelmed, worried or nervous; an anxiety disorder can also have long-term effects on our physical health. Studies have shown that people with chronic anxiety are more likely to develop heart-related conditions, including hypertension. The repeated activation of the 'fight or flight' response over a long duration can gradually strain the cardiovascular system.

While anxiety disorders alone are not a direct cause of chronic hypertension, prolonged stress and worry can contribute to lifestyle habits that increase our risk. For example:

• Poor sleep – Chronic anxiety can lead to insomnia, which is linked to higher blood pressure. Insomnia can also make our anxiety worse so the two go hand in hand

• Unhealthy eating – Stress and worry often lead to cravings for high-salt or sugary foods, which can elevate blood pressure.

• Lack of exercise – Anxiety can make us feel unmotivated or exhausted, reducing physical activity levels.

• Excessive alcohol or caffeine intake – Many of us use alcohol or caffeine as a coping mechanism for anxiety, both of which can raise blood pressure.

• Shallow breathing – Anxiety can cause us to breathe rapidly or irregularly, which affects oxygen levels in the body and puts additional stress on the cardiovascular system.

Symptoms of Anxiety-Related Blood Pressure Spikes

Some people also experience tingling sensations and muscle aches, dizziness, excessive sweating and overheating, or a feeling of being detached from reality (derealisation or depersonalisation). These symptoms can add to the distress, making anxiety feel even more overwhelming. Understanding that these responses are part of the body's natural reaction to stress can help ease fears surrounding them.

If we suffer from anxiety, we may notice certain symptoms during stressful moments, including:

• Brain fog and confusion
• Dizziness or light-headedness
• A pounding or racing heart
• Shortness of breath and shallow breathing
• Headaches or panic attacks
• Chest discomfort 
• A sense of panic or dread

These symptoms can be alarming, but they are usually temporary. You can read about the full list of symptoms here. 

However, if you experience frequent episodes or persistent high blood pressure, it is important to seek medical advice to rule out underlying conditions.

Exposure Therapy for Managing Anxiety

If you notice that you continue to struggle with anxiety when doing the same thing, you may benefit from exposure therapy. This involves gradually exposing yourself to what it is that scares you. So if you are afraid of driving on the motorway, then you will start off sitting in a parked car, maybe being a passenger, driving on country roads with a friend, etc. You build up to what it is that you are trying to achieve.

If this sounds like something that would help you, you may wish to download the free Exposure Ladder worksheet to help you overcome your anxieties. It will come with full instructions so you can get started straight away. 

We also have additional free resources at the end of this article.

How Else Can We Reduce Anxiety and Manage Blood Pressure?

One key aspect of managing both anxiety and blood pressure is activating the vagus nerve, which plays a vital role in calming the nervous system. Techniques such as humming, cold water exposure, gargling water and diaphragmatic breathing can help stimulate the vagus nerve and reduce stress responses.

Managing anxiety is not just about calming the mind; it's about taking care of the body as well. We have to think of ourselves as holistic beings and recognise the interconnectedness of our minds and bodies.

Here’s a simple daily plan to help balance both:

• Morning: Start with 5 minutes of deep breathing or meditation.

• Midday: Take a 10-minute walk outside to reduce stress and get some fresh air. Spending time in nature is incredibly beneficial to our minds and bodies

• Evening: Reduce screen time before bed and practise a relaxation technique like progressive muscle relaxation. 
  
  

You may wish to read this article to understand more about relaxation techniques and progressive muscle relaxation here.

 

These small steps can make a big difference over time.

The good news is that we can take practical, sustainable steps to manage both anxiety and our blood pressure naturally, focusing on long-term lifestyle changes. Here are some effective strategies:

1. Practice Deep Breathing

Breathing exercises help calm the nervous system and lower the heart rate. Try inhaling deeply through your nose for four seconds, holding for four seconds, and exhaling through your mouth for four seconds. Repeating this a few times can ease both anxiety and blood pressure.

2. Engage in Regular Physical Activity

Exercise is a powerful way to reduce anxiety and improve cardiovascular health. Activities such as walking, yoga, swimming, or dancing can help release endorphins, which promote relaxation and lower stress levels.

3. Improve Sleep Habits

Sleep deprivation increases stress hormones and blood pressure. Creating a bedtime routine, reducing screen time before bed, and practising relaxation techniques can all improve sleep quality.

You can read more about sleep anxiety here.

4. Limit Stimulants

Caffeine and alcohol can trigger anxiety symptoms and raise blood pressure. Reducing our intake can have a positive effect on both our mental and physical health.

5. Eat a Balanced Diet

Eating foods rich in magnesium, potassium, and omega-3 fatty acids can help manage both anxiety and blood pressure. Leafy greens, nuts, seeds, and oily fish are excellent choices.

You can read more about food and anxiety here.

6. Try Mindfulness and Meditation

Mindfulness and meditation help train our minds to stay present and reduce the cycle of anxious thoughts. Even five to ten minutes a day can make a difference.

You can read more about mindfulness and meditation to reduce anxiety here. Don't be put off if you have never tried to meditate, we even explain how to meditate with chocolate!

7. Stay Hydrated

Dehydration can worsen anxiety and contribute to high blood pressure. Drinking plenty of water throughout the day keeps our bodies balanced and functioning well.

8. Seek Support

If anxiety feels overwhelming, talking to a professional Anxiety Therapist can provide valuable support and practical coping strategies tailored to our needs, helping us regain a sense of control. Support from friends, family, or a therapist can make a big difference.

Frequently Asked Questions

Can anxiety cause blood pressure to fluctuate throughout the day?

Yes, anxiety can cause blood pressure to rise and fall, especially in response to stressful situations. These fluctuations are usually temporary and return to normal once stress levels decrease.

Can anxiety-related blood pressure spikes damage the heart?

Frequent spikes may contribute to long-term strain on the heart, but occasional increases due to anxiety are not usually harmful. However, chronic stress can lead to lifestyle choices that increase cardiovascular risks. Please consult with a GP or medical professional if you have any concerns.

How long does it take for blood pressure to return to normal after an anxiety attack?

This varies, but for most people, blood pressure returns to baseline within 10 to 30 minutes after the stressor has passed.

Can anxiety medication cause high blood pressure?

Yes. Some anxiety medications, such as certain antidepressants, can lead to increased blood pressure. It is best to discuss any concerns with a GP or medical professional.

How do I know if my blood pressure is high due to anxiety or another cause?

If your blood pressure rises only during stressful moments and returns to normal afterwards, anxiety is likely the cause. However, if it remains elevated consistently, a doctor should evaluate other potential causes.

Can anxiety make my blood pressure monitor readings inaccurate?

Yes. Anxiety can cause temporary spikes, which may lead to higher-than-usual readings. To get an accurate reading, try measuring blood pressure when you feel calm and relaxed.

Should I worry about occasional high blood pressure from anxiety?

Occasional spikes are usually not a cause for concern, but frequent episodes could contribute to long-term cardiovascular issues. Managing anxiety, or speaking with an anxiety specialist, can help reduce these fluctuations.

Can relaxation techniques lower blood pressure immediately?

Yes, deep breathing, meditation, and progressive muscle relaxation can help lower blood pressure within minutes by calming the nervous system.