Does Anxiety Cause High Blood Pressure?

Anxiety and hypertension are two prevalent health issues, often intertwining in ways that can significantly impact overall well-being. According to the Anxiety and Depression Association of America, anxiety affects 6.8 million adults or 3.1% of the U.S. population. However, only 43.2% of those affected are receiving treatment. At the same time, almost half of adults have hypertension (119.9 million), or high blood pressure, a leading risk factor for heart disease and stroke. 

So, what’s the connection?

While it might seem like anxiety and high blood pressure are two separate issues, there’s actually a complex relationship between them. Anxiety or stress can cause temporary spikes in blood pressure, while long-term hypertension can trigger increased feelings of anxiety about their health. Understanding this link is key to getting the proper treatment.

We’ll take a closer look at how anxiety affects your blood pressure in the short and long term and explore how having high blood pressure can exacerbate anxiety symptoms. Finally, we’ll discuss the range of proven treatments—from simple lifestyle changes to medication options—that can help keep your mind and heart healthy as you age.

What is Anxiety?

Anxiety is a normal stress reaction, but it becomes a disorder when feelings of worry and fear are excessively persistent and interfere with daily life. Common symptoms of anxiety disorders include:

• Restlessness or feeling on edge
• Difficulty concentrating
• Irritability 
• Sleep disturbances
• Rapid heartbeat
• Muscle tension
• Shortness of breath

Anxiety can also cause panic attacks, which are sudden episodes of intense fear accompanied by physical symptoms like chest pain and dizziness. 

According to the American Association for Geriatric Psychiatry, anxiety disorders affect about 10-20% of older adults, though the condition often goes undiagnosed and untreated in this age group.

What is High Blood Pressure?

High blood pressure, or hypertension, occurs when the force of blood pushing against artery walls is consistently higher than normal. This puts extra strain on the heart and blood vessels.

Over time, uncontrolled high blood pressure can lead to serious health problems, including:

• Heart disease
• Stroke  
• Kidney damage
• Vision problems
• Memory issues

Unlike anxiety, high blood pressure often has no obvious symptoms, which is why it’s sometimes called the “silent killer.” The only way to know if you have hypertension is to have your blood pressure measured regularly.

High blood pressure is extremely common in older adults, affecting 74.5% of those aged 60 and over, according to the CDC. Many seniors have hypertension without realizing it, making regular screenings crucial.

How Anxiety Affects Blood Pressure

When you feel anxious, your body activates the “fight or flight” response, releasing stress hormones. These hormones cause your heart rate to increase, blood vessels to constrict, and blood pressure to rise. If the anxiety is short-lived, this effect is temporary. However, chronic anxiety keeps your body in a prolonged state of stress, which can lead to consistently elevated blood pressure, increasing the risk of long-term heart issues. All of this happens in your body when you feel anxious and impacts your blood pressure. 

Acute Anxiety and Blood Pressure Spikes

Think about the last time you were in a stressful situation, like swerving to avoid a car accident or getting called on in a meeting when you weren’t prepared. Chances are, your heart started racing, and you might have even felt lightheaded. This is a stressful incident, and it triggers a cascade of physical changes known as the fight-or-flight response:

• Your brain signals the adrenal glands to make and release adrenaline and cortisol into your blood.
• These hormones cause your heart rate and breathing to speed up, preparing your body to face a threat.
• At the same time, your blood vessels constrict, pushing blood to the center of the body to protect your organs. 
• This sudden constriction of blood vessels can cause a temporary spike in blood pressure.

Evolutionarily, this response was key for helping our ancestors survive dangerous situations. In modern times, it still kicks in during moments of high stress.

The acute effects on blood pressure usually subside when the anxiety-provoking situation passes. Research indicates that persistent stress contributes to hypertension, promotes the development of artery-clogging plaques, and triggers brain changes linked to anxiety, depression, and addiction.

Can Hypertension Cause Anxiety?

What about people who have persistent anxiety disorders? Are they more likely to develop long-term hypertension? The science is still inconclusive. 

Some studies have found a correlation between anxiety disorders and increased risk for hypertension later on. Some studies suggest that anxiety is linked to high blood pressure, with individuals experiencing anxiety being at a higher risk of developing hypertension compared to those without anxiety.

However, other studies have not found a strong direct link between the two conditions when controlling for other risk factors like demographics and lifestyle. Many experts believe that several factors increase an individual’s risk of developing hypertension, including age, weight, diet, and genetics, not just anxiety alone.

At this point, we can’t say definitively that chronic anxiety disorders cause hypertension. But there are a few indirect ways that persistent anxiety could nudge blood pressure up over time:

• Anxiety may lead to unhealthy habits like smoking and drinking too much alcohol, which has been proven to have both acute and chronic effects on blood pressure.  
• In rare cases, certain medications used to treat anxiety disorders can increase your risk of a heart problem if suddenly stopped. Beta-blockers and SNRIs have been linked to this.
• The constant release of stress hormones like cortisol may cause chronic inflammation in the body, indirectly contributing to hypertension.

The complex relationship between anxiety disorders and high blood pressure risk is an area where much more research is needed. What we know now suggests that managing chronic anxiety is important for overall health, but it may not be the only factor when it comes to preventing hypertension.

When High Blood Pressure Leads to Anxiety

We’ve covered how anxiety can influence blood pressure, but what about the reverse? For some people, being diagnosed with hypertension triggers a new kind of worry.

The Mental Impact of a Hypertension Diagnosis

Imagine going for a regular check-up and feeling great, only to be told by your doctor that your blood pressure is high and you need to make lifestyle changes to lower it. This unexpected news can lead to a new level of anxiety related to your health. Heart disease?

This anxiety is understandable. High blood pressure is a serious condition that increases your risk of heart disease, stroke, and other complications. It’s natural to feel overwhelmed or scared by this news.

You might find yourself constantly worrying about your blood pressure numbers, fearing the worst every time you feel a headache or a few heart palpitations. If left unchecked, this anxiety can start to affect your quality of life.

When Hypertension Symptoms Trigger Panic

In some cases, the physical symptoms of very high blood pressure can be mistaken for a panic attack or even cause one. These symptoms include:

• Severe headaches  
• Shortness of breath
• Nosebleeds
• Chest pain
• Blurred vision or other vision changes

If you experience these symptoms, it’s crucial to get immediate medical attention, as they could indicate a hypertensive crisis that requires emergency treatment. 

It’s also important to remember that having either anxiety or high blood pressure doesn’t mean you’ll definitely develop the other condition. But if you do struggle with both, know that you’re not alone and there are effective ways to manage these intertwined health issues.

The Science Behind Stress and Your Heart

To better understand how anxiety and high blood pressure are connected, it helps to know a bit more about how your body handles stress.

The Long-Term Effects of Untreated Anxiety and High Blood Pressure

Both anxiety disorders and high blood pressure can have serious consequences if they’re not properly treated.

Anxiety disorders can significantly affect your quality of life, making it difficult to work, socialize, or take care of daily responsibilities. Panic attacks can be particularly debilitating. Researchers are discovering that both genetic and environmental factors contribute to the risk of developing an anxiety disorder.

Meanwhile, untreated hypertension can quietly damage your blood vessels, heart, kidneys, and brain over time, leading to complications like:

• Coronary artery disease
• Heart attack
• Heart failure  
• Stroke
• Kidney failure
• Vision loss
• Sexual dysfunction

According to the American Heart Association, High blood pressure affects almost a third of the adult population and is the leading cause of cardiovascular disease-related deaths. 

The good news is that lifestyle changes, medications, or a combination of both can effectively control both anxiety and hypertension, lowering your risk of these serious outcomes. The key is recognizing the signs and seeking help.

How to Manage Anxiety and Blood Pressure

If you’re struggling with anxiety, high blood pressure, or both, know that small steps can make a big difference in your overall health. Let’s look at some of the best ways to get these conditions under control.

Lifestyle Changes for a Healthier Mind and Body

Whether you have anxiety, hypertension, or both, adopting these healthy habits can go a long way:

• Regular exercise: Aim for at least 30 minutes of moderate aerobic activity (like brisk walking) most days of the week. Exercise naturally lowers stress hormones like adrenaline and cortisol while releasing feel-good endorphins. It also helps control blood pressure by strengthening your heart and making your blood vessels more flexible.
• Healthy eating: Focus on whole foods like fruits, vegetables, lean protein, and whole grains. Limit sodium, added sugars, and saturated/trans fats. The DASH diet (Dietary Approaches to Stop Hypertension) can lower blood pressure, and the Mediterranean diet reduces cardiovascular problems, which are great options for heart health.
• Stress management: Make time for relaxing activities you enjoy, such as reading, gardening, or spending time with loved ones. Mindfulness, deep breathing, or yoga can also help calm anxiety.
• Good sleep: Aim for 7-9 hours per night. Lack of sleep can exacerbate both anxiety and hypertension.
• Avoiding alcohol and quitting smoking: Both substances can raise blood pressure and worsen anxiety over time. Talk to your doctor if you need help quitting.

In addition to these lifestyle factors, some people with anxiety or hypertension may also need medication to manage their symptoms.

Medication Options for Anxiety

Commonly prescribed medications for anxiety disorders include:

• Selective serotonin reuptake inhibitors (SSRIs) like escitalopram (Lexapro).
• Serotonin-norepinephrine reuptake inhibitors (SNRIs) like duloxetine (Cymbalta).
• Benzodiazepines like alprazolam (Xanax) for short-term relief.
• Buspirone (Buspar), an anti-anxiety drug.

Keep in mind that some antidepressants and anti-anxiety medications can raise blood pressure as a side effect. Beta-blockers, which are often prescribed for hypertension, can also sometimes be used to manage the physical symptoms of anxiety. Your doctor can help you weigh the risks and benefits.

Medication Options for Hypertension

There are many different types of blood pressure medications, including:

• Diuretics like chlorthalidone, which help your kidneys remove excess water and sodium.
• Angiotensin-converting enzyme (ACE) inhibitors like lisinopril.
• Angiotensin II receptor blockers (ARBs) like losartan.
• Calcium channel blockers like amlodipine.
• Beta-blockers like metoprolol.

Often, people need to take a combination of medications to control their blood pressure. Your doctor may need to adjust your doses over time based on your response.

It’s important to take your medication as prescribed and to keep up with regular check-ups to monitor your progress. Never stop taking a medication without consulting your doctor first.

Putting Your Health First

We’ve covered a lot about the complex connections between anxiety and high blood pressure. If you’re feeling overwhelmed, remember this key takeaway: both conditions are highly treatable, and taking steps to manage one often helps the other. 

If you think you might have anxiety, hypertension, or both, start by scheduling a visit with your primary care provider. They can help diagnose any conditions and develop a treatment plan tailored to your needs.

In the meantime, consider making one or two small lifestyle changes in addition to the ones discussed above. Could you add a 10-minute walk to your daily routine or practice a simple breathing exercise when stressed? Regular exercise can significantly improve symptoms of depression and anxiety. Over time, these little habits can add up to big improvements in your cardiovascular and mental health.

Most importantly, know you don’t have to navigate this journey alone. With the right combination of self-care, professional help, and a support network, you can take control of your health and thrive in this next chapter of life. 

Remember, it’s never too late to make a positive change.