How the link between stress and high blood pressure works - and what you can do about it

There is evidence to support the view that high blood pressure and stress are connected. High levels of stress are considered to enhance the risk of developing hypertension.

What exactly is stress? Stress is primarily an emotional response to a situation that is perceived as challenging, troublesome, anxiety-provoking, etc. When the person concerned feels stressed as a result of outside circumstances, his body responds by releasing a hormone known as adrenaline.

Adrenaline causes blood vessels to narrow and increase the heart rate, both of which tend to raise blood pressure. When a person is chronically stressed, his adrenaline level tends to remain high. This produces many adverse affects in the body and may result in a hypertension. This is how the link between stress and high blood pressure works.

Remember that it is continual stress that is the culprit. Everyone feels some amount of stress once in a while and that is quite normal. Our bodies are equipped to deal with occasional stress without much difficulty. However, when the stress response is long-lasting or occurs very frequently, it gives rise to health problems.

Chronic stress levels affect a person in other ways as well. Persons under stress often smoke more, consume more alcohol, develop unhealthy eating habits and do not exercise. All of these factors increase the odds of developing high blood pressure.

Controlling stress levels can help reduce high blood pressure. One study used a combination of biofeedback and yoga under controlled circumstances on patients who had hypertension. The study found that these stress reduction therapies had a significant positive impact on the patients' high blood pressure.

Given the cause-effect relationship between stress and high blood pressure, it makes sense to try to eliminate or control stress-producing situations to the extent possible. In some cases, solving a festering problem at work or at home will reduce stress. Often, however, avoiding stressful situations completely is not practical.

There are two things one can do in such situations. The first is to remember that stress is an emotional response to an outside circumstance and to take advantage of this fact as described below. The second is to actively work to reduce stress.

Because stress is linked to mental responses, changing our perspective can have an effect on stress. Emotional responses come as a result of habitual thinking patterns. Keeping a balanced perspective and avoiding the habit of blowing problems out of proportion helps considerably. Remember that no one is indispensable. Many people have seen significant reduction in stress levels just by changing their thinking.

In addition, it is almost always a good idea to take up activities that reduce stress. Moderate, regular exercise perhaps tops the list. In consultation with the doctor, devise an exercise program and decide to stick to it irrespective of anything else.

Relaxation exercises can help to reduce the negative effects of stress and high blood pressure. Examples include yoga, Tai Chi and Qui Gong, among others. These exercises relax the muscles and encourage slow, deep breathing, which acts to reduce blood pressure.

Some studies show that patients who used these methods consistently for two to three months achieved lower levels of stressor hormones, reduced blood pressure and felt less anxious.

The use of guided mental imagery can be very effective for relaxation. Visualizing calm, peaceful scenes can provide a sense of inner balance and harmony while helping the goal of controlling hypertension.

Biofeedback machines have been successfully used to bring down high blood pressure. Biofeedback therapy uses instruments to provide the patient with feedback on various body vital signs like breathing rate, heart rate, muscle relaxation, etc. The patient is trained to respond appropriately to the state of these vital signs.

Overcoming excessive stress almost always has a positive effect on a person's experience of life. Given the strong link between stress and high blood pressure, stress reduction is an essential component of treating hypertension.

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