Blood pressure, mental health and stress

Lifestyle changes, stress and your mental health

What is a mental health problem?

We all have days when we feel sad, stressed or worried. That’s normal.But if those feelings don’t go away they can stop you doing everyday things. It could be a mental health condition.

Mental health conditions are common. You are not alone. Many people get support and feel better. Some common mental health conditions include:

• anxiety (feeling very worried)
• depression (feeling very sad or low)
• bipolar disorder (big changes in mood)
• personality disorders
• psychosis or schizophrenia (trouble thinking clearly or seeing reality)

If you feel something’s not right, talk to your health care professional. Help is available.

Mental health doesn’t just affect your mind. It can also affect your heart and circulatory system.

Why mental health matters for blood pressure and heart health

If your mental health is not good, it can be harder to take care of yourself. This means you might:

• forget to take your blood pressure medicine
• eat unhealthy food
• smoke or drink alcohol
• stay in bed or avoid exercise

These things can raise your blood pressure and damage your heart. Poor mental health can also lead to:

• heart disease
• stroke
• high blood pressure

Looking after your mind helps your body, your heart and blood pressure.

Stress and high blood pressure: what you should know

Stress is your body’s reaction to pressure. It can be caused by many things including:

• money problems
• family worries
• work stress
• illness
• big life changes

A little stress is okay; it can help you focus. But if stress happens all the time, it becomes harmful.

Long-term stress can:

• make your heartbeat too fast
• raise your blood pressure
• damage your blood vessels
• raise the risk of stroke or heart disease

How stress affects your blood pressure

When you are stressed, your body releases hormones such as:

• adrenaline
• cortisol

These chemicals make your:

• heartbeat faster
• blood pressure goes up

Over time, this can make your blood vessels stiff and narrow. That makes it harder for blood to move around your body. This can lead to:

• high blood pressure
• stroke
• heart attack

Stress can also lead to bad habits, such as:

• smoking
• drinking alcohol
• eating too much, or the wrong foods
• skipping sleep or not moving enough

These habits make blood pressure problems worse.

Signs of stress

Feelings

• Feeling very worried or panicked
• Feeling sad, hopeless or tearful
• Feeling angry or shouting at others

Body

• Fast heartbeat
• Headaches or sore muscles
• Tummy aches or eating more/less than usual
• Trouble sleeping

Actions

• Snapping at people
• Avoiding friends and family
• Smoking or drinking more
• Nail biting or skin picking

If you feel like this a lot, it’s a sign that you need support.

Take control: small steps that help your mental health and blood pressure

Get moving – your body and mind will feel better. Exercise helps to:

• lower blood pressure
• reduce stress
• improve mood and sleep
• protect your heart

You don’t need a gym. Try:

• gentle chair exercises
• stretching or dancing at home
• a short walk outside
• following a youtube video
• gardening or housework

Start slowly. If you have high blood pressure, ask your health care professional what is safe.

Eat well, it helps your mood and blood pressure. It’s hard to cook when you feel down. Try small changes:

• Eat at regular times (even if it’s just a snack)
• Make healthier choices such as wholemeal bread, brown rice fruits and vegetables beans, lean meat, eggs
• Drink water and stay hydrated
• Cut back on salty foods, sugary snacks, processed meals (ready meals, takeaways)

Stop smoking and drink less alcohol

It might feel like smoking or drinking helps in the short term. But they can harm your heart.

• Smoking makes your blood pressure go up, damages your lungs and blood vessels and makes your medicine work less well.
• Alcohol increases blood pressure, can affect your sleep and mood and can make anxiety or sadness worse

Speak to your health care professional for help. You don’t have to quit alone.

How to manage stress each day

In the moment:

• Breathe slowly – try the 4-7-8 method: in for 4, hold for 7, out for 8
• Move your body – take a walk or do stretches
• Use your senses – listen to calm music, hold something soft, smell something nice
• Picture a calm place – imagine a quiet beach or forest

Long-term habits:

• Say no when you're too busy. Focus on what really matters
• Write it down. Try a daily journal or list of good things
• Talk to someone. A friend, a family member, or a support group
• Ask for help –

• from your health care professional
• NHS Talking Therapies
• charities like Mind or the British Heart Foundation

Remember:

• feeling stressed or low is normal – but help is out there
• your mental health affects your blood pressure and heart
• you can feel better with support, small changes, and kindness to yourself
• you are not alone

​​​​​​​Support is available

You don’t have to face stress or mental health challenges alone. Try:

• your healthcare professional: for health checks, mental health referrals or medication reviews
• Mind: mental health advice and support (visit their website using this link www.mind.org.uk)
• NHS Talking Therapies: free talking therapy (visit their website using this link. www.nhs.uk)
• British Heart Foundation: Mental Health and Your heart (visit their website www.bhf.org.uk using this link).

​​​​​​​​​​​​​​Final thought

Looking after your mental health helps your heart too.

It’s not just about feeling better in your mind. It also helps to lower your blood pressure and keep your heart healthy. Even small changes make a big difference.
You could:

• move your body more
• eat healthier food
• talk to someone and ask for help

Your mind, heart and body are all connected. You deserve to feel well, in every way.

Start with one small step today.​​​​​​​