High Blood Pressure and Anger: Understanding the Connection

Flared nostrils, heavy breathing, a pounding head, and rapid heart beats – these are the symptoms one experiences when they are angry. So, if you were wondering – “Can anger cause high blood pressure?”, the answer is yes. While several factors, such as LDL (low-density lipoprotein) cholesterol, diabetes, obesity, and a sedentary lifestyle do contribute to high blood pressure, anger is yet another lesser-known reason which can cause hypertension. Anger is a common emotion, and can also be considered healthy if it is dealt with in a positive way. But, uncontrolled rage can impact your health and relationships.

The Impact of Anger on Blood Pressure

Anger is a natural emotion that anyone can experience, varying from mild irritation to full-fledged rage. However, intense anger issues can trigger a series of physiological responses in the body, such as increased heart rate, tightened blood vessels, and elevated blood pressure levels. Anger can release adrenaline bursts which can cause blood vessels to constrict. This can put pressure on the heart.

Short-Term Effects

Some short-term health problems linked to unmanaged anger include the following:

• Headache
• Abdominal pain or similar digestive problems
• Insomnia
• Increased anxiety and stress

Long-Term Effects

The long-term impact of uncontrolled anger can endanger your cardiovascular health as well. Here are some of its severe effects:

• High blood pressure
• Heart attack
• Stroke

Research Findings

Researchers from Yale School of Medicine, Columbia University Irving Medical Center, St. John’s University in New York and other institutions, carried out an experiment to show the interconnection between anger and hypertension and the impact it has on blood vessels.

In a controlled trial, it was inferred that blood vessels’ ability to dilate is reduced significantly in an angry group of individuals as compared to others. Endothelial cells that line the inside of blood vessels cause dilation and increase the flow of blood to other parts of the body. It was found that anger can cause endothelial-mediated vasodilation (natural widening of blood vessels). An impairment in blood vessel dilation is also an early marker of atherosclerosis, or plaque build-up, which can lead to heart attacks or strokes.

Managing Anger to Support Healthy Blood Pressure

While you may not have full control over other chronic conditions that are closely associated with high blood pressure, you can always control your anger. After all, it is an emotion and you have to deal with it. Anger explosions, or worse, repressing your anger and bottling all your rage is unhealthy for your mental and physical health. Here are some anger management techniques that can help you tackle this emotion.

Anger Management Techniques

Can anger cause high blood pressure? Very much so. Persistent rage can impact your heart health. But if you feel your anger is getting out of control, follow these steps:

• It is always the best decision to walk away from the situation temporarily until you calm down.
• Having an open and transparent communication can help.
• Use ‘I’ statements to respectfully describe the problem instead of criticizing or blaming others.
• Don’t let your anger simmer and don’t hold a grudge or else you will get swallowed up by your own deep-seated bitterness.
• Lighten up the situation with humour, but ensure you are not sarcastic.
• Question yourself – will this matter in five minutes or five years from today, and act accordingly.

Lifestyle Changes

Various lifestyle changes can bring a world of difference to your temperament, and help you in keeping anger and hypertension at bay.

• Practicing yoga and mindfulness meditation can ground you.
• Whenever you feel enraged, count till 10, breathe deeply and then speak. This activity is essential to prevent you from instinctively lashing out on someone. As you slowly inhale and exhale, let go of the anger and be more attentive to your surroundings.
• Channel your anger into something positive and beneficial for you as well as others. One such example can be working out, going for a run, or taking a walk in nature. Exercising releases feel-good endorphins that can improve your mood and reduce stress levels.
• Try mandala art, journaling, cooking, dot painting, or gardening – stress-busting activities of your choice and interest that improve your patience levels.

Professional Help

For individuals who lose their temper easily, it is advisable to seek professional help. Misplaced anger is often deep-rooted and may be interconnected with a past trauma. Talk to a therapist to comprehend your emotions better and bring your anger under control.

The Role of Stress and Other Emotions

Even work-related stress or anxiety and frustration can cause high blood pressure and anger. Chronic stress releases stress hormones which can keep blood pressure levels high over a period of time.

Stress and Blood Pressure

Stress and blood pressure are closely related. If you feel tense or on-edge, here are a few steps you can consider:

• Get a good night’s sleep of at least 7-8 hours – Sleeplessness can affect your mood, mental alertness, and energy levels, making you cranky and more prone to getting angry.
• Hone your time-management skills – Maintain a stable work-life balance to lower your stress levels.
• Nurture and pamper yourself with either a massage, good food, or take a nap – any activity that can lower your stress will help manage anger better.

Emotional Regulation

Upon confronting a provoking stimuli, the natural reaction of the brain is to activate the amygdala, a brain site that regulates the flight-or-fight response. So, influence your decisions in a way that doesn’t evoke stress or fear. Here are some emotional regulation skills for adults –

• Emotional dysregulation lowers your ability to adapt to lifestyle changes. Therefore, try to stay open-minded and flexible enough so that you adapt to new situations and experiences.
• Practice self-compassion in the form of guided meditation, chanting positive affirmations daily, or gratitude journaling.
• Engage in positive communication and build a robust emotional network of friends and family.

Conclusion

It is no surprise that ‘raising one’s blood pressure’ is idiomatic of anger. Therefore, control anger before it controls you. Employ these anger management tips to lead a healthier and balanced life.