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Stress Management

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Stress Management

Stress Management / Mental Health is a core component of behavioral health and includes our emotional, psychological, and social well-being. It affects how we think, feel, and behave in daily life. Good mental health allows us to cope with life’s stresses, recognize and use our strengths, learn effectively, work productively, build relationships, and contribute to our communities. Mental health is not separate from physical health; both are closely connected and equally important for overall well-being. 

If you or someone you know is struggling, or in crisis, please call the National Suicide and Crisis Lifeline at 988 or the RUHS Crisis Response line at 951-686-HELP.

Stress and heart health are interconnected. Prolonged stress can lead to unhealthily behaviors putting oneself at higher risk for heart disease and stroke, some of the most common behaviors include: 

  • Stress can raise blood pressure temporarily and overtime may contribute to long-term High Blood Pressure (HBP).
  • Poor sleep and sleep apnea can be linked with stress or depression and may contribute to long-term High Blood Pressure (HBP).
  • Unhealthy coping habits, like smoking, drugs, alcohol, overeating, inactivity impacts your heart and blood pressure.
  • Stressful life events like worrying about money, unemployment, housing, access to care, food, and neighborhood environments influence high blood pressure risk.
  • Mental Health Challenges can make it hard to take medications as prescribed, which may lead to uncontrolled blood pressure. 

Stress management is an important step in protecting your heart! Explore each category below to learn healthy habits to improve your mental health. 

Stress Management

Stress affects both your mind and your heart. When you’re stressed, your body releases hormones that speed up your heartbeat and trigger the “fight-or-flight” response. Over time, chronic stress can impact your mental well-being, making anxiety, worry, or tension more intense, and may also contribute to unhealthy habits like overeating, smoking, or drinking, which increase the risk of heart disease and stroke.

Stress Reduction Resource

Anxiety and Depression 

Anxiety and high blood pressure often go hand-in-hand, one sometimes triggering the other. Feeling very anxious can cause your blood pressure to rise; similarly, learning you have high blood pressure will make you feel anxious. Underlying health conditions and medications can also be a contributing factor.

Long-term depression, anxiety, stress, or PTSD can have physiological effects on the body, such as increased heart rate and blood pressure. Managing anxiety and depression through therapy, medication, and lifestyle changes can help reduce blood pressure.

If you have concerns, reach out to your healthcare provider for support. 

Anxiety and Depression Resources

Stressful Life Events

A person’s circumstances impacts their stress level. Worrying about money, housing, food, or access to care can create ongoing stress. Living in unsafe or unstable neighborhoods can also increase anxiety and make it harder to stay active or practice healthy habits.

Life Coping Resources

Lifestyle Factors 

The choices we make each day can affect both our mental well-being and our blood pressure. Practicing mindful eating, avoiding harmful substance use, and finding healthy ways to cope with stress are simple but powerful steps toward balance. Paying attention to your hunger cues, choosing nourishing foods, limiting alcohol, avoiding smoking, and using medications only as directed all help support a healthier mind and heart. Small lifestyle changes can reduce stress, improve mood, and protect against high blood pressure.

Lifestyle resource

Sleep

According to the CDC, it is recommended adults get at least 7 hours of sleep a night. You feel better when you let go of the tension in your body. One in three adults do not get the recommended seven to nine hours of sleep each night, which impacts the body and the mind.

Sleep resource

 

 

Website Links: 

Resources

High Blood Pressure | American Heart Association

High Blood Pressure - What Is High Blood Pressure? | NHLBI, NIH

BP Monitors - Stride BP

Know Your Risk Factors for High Blood Pressure | American Heart Association

Managing High Blood Pressure | High Blood Pressure | CDC

MyPlate.gov | U.S. Department of Agriculture

High Blood Pressure Facts | High Blood Pressure | CDC

American Heart Association Recommendations for Physical Activity in Adults and Kids | American Heart Association

Kaiser Permanente

Molina Healthcare

Inland Empire Health Plan (IEHP)

SCAN Health Plan