Anxiety is a feeling of worry, fear, or dread that can cause you to feel tense, sweat, and breathe rapidly. It’s a natural response to stress like when taking a test, dealing with a problem at work, or having to speak publicly for the first time.

During a period of anxiety, stress hormones are released, which cause blood vessels to narrow and the heart rate to increase. This, in turn, can cause a spike in blood pressure.

Can Anxiety Cause High Blood Pressure?

While anxiety doesn’t cause blood pressure to rise in the long term, it can cause temporary spikes during periods of stress. And if these blood pressure spikes are happening frequently, like every day, this can start to damage the blood vessels, the kidneys, and the heart.

A 2015 study found that people with regular anxiety, have an increased risk of hypertension (high blood pressure). It was concluded that it’s extremely important to detect and treat anxiety early for hypertension sufferers.

Does High Blood Pressure Cause Anxiety?

Some people with high blood pressure may experience bouts of anxiety. A hypertension diagnosis can lead to feelings of worry about what will happen in the future. The symptoms of high blood pressure, may also bring on more anxious thoughts and cause you to feel sleepy. Symptoms can include:

• Headaches
• Vision changes
• Heart rhythm feeling irregular
• A buzzing in the ears

How to Reduce the Symptoms of Anxiety?

Certain lifestyle changes will help to reduce anxiety symptoms and increase the feeling of well-being. Always check in with your healthcare provider if anxiety is starting to affect daily life. Here are a few simple changes that will make a difference:

• Take time out
• Get enough sleep
• Exercise daily
• Eat a balanced diet
• Yoga and meditation practice
• Deep breathing exercises for anxiety

How Sleeping Better Can Reduce Anxiety and High Blood Pressure?

When you sleep poorly or don’t sleep at all, this can leave your blood pressure elevated for an extended period. Your blood pressure actually drops while in a deep sleep, so learning how to sleep better is extremely beneficial for people with hypertension and anxiety. To improve your sleep health try:

• Getting a quality mattress. A bad mattress can make your body ache and prevent you from sleeping. Upgrade it at least every 7-8 years.
• Put away your phone one hour before bed. The bright glow of a smartphone mimics daylight, signaling your brain to stay awake.
• Have a regular sleep/wake schedule. Having a routine helps your brain to wind down and wake up at the right times.
• Meditate to let go of stress and anxiety. Anxious thoughts can often make you lie awake worrying. Meditation helps you to let go of these thoughts and relax.
• Listen to soothing sleep music. The right sleep sounds such as ASMR (auto sensory meridian response) and white noise are proven to reduce stress and help you achieve a night of peaceful sleep.

Try out the BetterSleep app for free, to get access to hundreds of guided meditations, calming music, and bedtime stories.