Hypertension and Stress

The everyday stress of modern life and work can definitely increase your blood pressure levels by accelerating your heart rate. But this is a temporary, non permanent raising of blood pressure levels used quite normally by the human body to prepare you to respond to 'threats'. This is often called the fight-or-flight response. However, it's not necessarily correct to say that everyday stress causes permanently raised blood pressure, or hypertension. Stress can cause high blood pressure, but it will revert to its normal levels once the source of the stress is removed.

Research has shown no evidence that regular short term increases in blood pressure do any permanent damage to your blood vessels or internal organs. So working in a stressful environment or playing strenuous, demanding sports each day won't cause hypertension.

A large number of things have been found to increase blood pressure – everything from hearing a baby cry to watching sport on TV. But none of these things alone will cause long term hypertension. It's only when your body is subjected to continuously raised blood pressure levels over long periods of time that there's any danger.

Research has shown that long term stress does play a role in the increased risk of primary hypertension, but numerous other factors must also be considered, among them obesity, exercise, smoking, and psychological concerns like depression and anxiety levels.

Long Term Stress can cause Hypertension

Regular stress suffered of extended periods of time can cause hypertension through the repeated raising of blood pressure levels as well as by stimulation of the nervous system to produce large amounts of vasoconstricting (artery tightening) hormones that increase blood pressure. Factors affecting blood pressure through long term stress include job strain, race, social environment, and emotional distress.

When one or more risk factors for high blood pressure are coupled together with other stress producing factors, the effect on blood pressure is multiplied. Overall, studies show that short term stress does not directly cause hypertension, but can have an effect on its development. Also, some of the side effects of stress, like overeating and lack of exercise can contribute to a person developing hypertension.

Which ever way you look at it, long term stress is not good for the human body and should be avoided and controlled wherever possible.

How Can I Cope With Stress?

After you've identified the cause or causes of stress in your life, the next step is to learn techniques that can help you cope with stress. There are many techniques you can use to manage stress. Some of which you can learn yourself, while other techniques may require the guidance of a trained therapist.

Here are some tips to help reduce stress:

• Eat and drink sensibly. Abusing alcohol and food may seem to reduce stress, but it actually adds to it.
• Assert yourself. You do not have to meet others' expectations or demands. It's OK to say "no." Remember, being assertive allows you to stand up for your rights and beliefs while respecting those of others.
• Stop smoking. Aside from the obvious health risks of cigarettes, nicotine acts as a stimulant and brings on more stress symptoms.
• Exercise regularly. Choose non-competitive exercise and set reasonable goals. Aerobic exercise has been shown to release endorphins (natural substances that help you feel better and maintain a positive attitude.)
• Relax every day. Choose from a variety of different techniques (see below).
• Take responsibility. Control what you can and leave behind what you cannot control.
• Reduce causes of stress. Many people find life is filled with too many demands and too little time. For the most part, these demands are ones we have chosen. Effective time-management skills involve asking for help when appropriate, setting priorities, pacing yourself and taking time out for yourself.
• Examine your values and live by them. The more your actions reflect your beliefs, the better you will feel, no matter how busy your life is.
• Set realistic goals and expectations. It's OK, and healthy, to realize you cannot be 100% successful at everything all at once.
• Sell yourself to yourself. When you are feeling overwhelmed, remind yourself of what you do well. Have a healthy sense of self-esteem.
• Get enough rest. Even with proper diet and exercise, you can't fight stress effectively without rest. You need time to recover from exercise and stressful events. The time you spend resting should be long enough to relax your mind as well as your body. Some people find that taking a nap in the middle of the day helps them reduce stress.

Exercise, especially when combined with weight loss, reduces blood pressure levels at rest and in situations that typically elevate blood pressure, such as intense physical activity and emotional distress.