I’ve been taking better care of myself than ever lately — no alcohol, no nicotine, clean eating, regular workouts, solid sleep. I never thought chronic stress and high blood pressure would show up in my life—until they did, in a dentist chair of all places.
That day, I had rushed straight from the jobsite, stopped home quick to brush and floss, and hit some road construction that made me a few minutes late. By the time I got in the chair, I was already a little flustered. I had just finished getting my wisdom teeth pulled a couple weeks prior and a few fillings the week before, so I wasn’t exactly thrilled about more numbing or drilling.
The hygienist took my blood pressure: 140 over 101.
She told me it was slightly high — just two points above the cutoff. We waited a few minutes and checked again. Same result.
That caught me off guard. I’ve never had high blood pressure. Even when I’m active or pushing hard, it usually reads fine. So why now?
I took a deep breath and tried to relax — like really relax. I focused on slowing everything down.
We checked again: 111 over 78.
That moment stuck with me. I hadn’t done anything different — except calm down. It made me realize how quickly stress can affect your body, even when you think you’re doing everything right.
What Is High Blood Pressure, Really?
Blood pressure is the force of blood pushing against your artery walls as your heart pumps. It’s measured with two numbers:
- The top number (systolic): pressure when your heart beats
- The bottom number (diastolic): pressure when your heart rests between beats
A normal reading is around 120 over 80. If it’s higher than that, you’re either in the “elevated” zone or officially in hypertension territory:
- 120s over <80: Elevated
- 130s over 80s: Stage 1 hypertension
- 140+/90+: Stage 2 hypertension
The real problem is when your blood pressure stays high over time. That’s when it begins to damage your heart, blood vessels, kidneys, and even your brain — often without obvious symptoms.
What most people don’t realize is that blood pressure can spike based on emotional state alone. You can be doing everything else right — eating clean, exercising, sleeping well — and still experience blood pressure spikes if your nervous system is stuck in stress mode.
Chronic Stress in America: A Nation on Edge
According to the American Psychological Association, nearly 1 in 4 U.S. adults rate their average stress levels between 8 and 10 out of 10. That’s not occasional pressure — that’s chronic stress.
- 63% of Americans say money is a major source of stress
- 77% of workers experience work-related stress monthly
- 57% report negative physical or emotional effects from stress
- Nearly half of adults say they’re not getting enough sleep — and that it’s making their stress worse
When stress becomes chronic, the body stays in a low-level fight-or-flight mode. That’s not how we’re meant to live. Over time, this constant activation floods the body with hormones like cortisol and adrenaline, raising blood pressure, messing with sleep, and draining your energy.
What Really Causes High Blood Pressure?
There are two main types of high blood pressure:
Primary (Essential) Hypertension
This is the most common type and develops gradually over time. It’s usually caused by a mix of lifestyle factors, including:
- Chronic stress
- Poor diet (especially high sodium, low potassium, or processed foods)
- Lack of exercise
- Poor sleep habits
- Hormonal imbalances
- Being overweight or insulin resistant
In most cases, chronic stress is one of the biggest drivers — it keeps your body in fight-or-flight, tightens your blood vessels, and tells your heart to keep working harder.
Secondary Hypertension
This is caused by an identifiable condition, like:
- Kidney issues
- Thyroid problems
- Adrenal tumors
- Certain medications
For most people, though, it’s not just one cause — it’s a mix of physical habits and emotional stress, which is why I believe holistic approaches work best.
Stress: The Hidden Root of Modern Disease
According to the American Institute of Stress, stress is a factor in 75–90% of all doctor’s visits. It’s been linked to:
- High blood pressure
- Heart disease
- Autoimmune conditions
- Gut issues
- Hormonal imbalance
- Anxiety and depression
- Poor sleep
- Even some cancers
And it’s sneaky — it builds over time until your body starts breaking down. That’s why managing stress isn’t just about feeling calm — it’s about protecting your long-term health.
Holistic Approaches That Actually Help
Here’s what I’ve found actually works — not just for a moment of calm, but for helping the body retrain itself to handle stress better over time:
Mindfulness & Breathwork
Simple breathing techniques like box breathing or the 4-7-8 method help shift your body from fight-or-flight into a parasympathetic (calm) state:
- Box breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds — then repeat the cycle.
- 4-7-8 breathing: Inhale for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds — repeat for a few rounds.
I try to include this in my daily routine — especially when I feel overstimulated.
Movement
Exercise helps regulate stress hormones and improve resilience. You don’t need intense workouts — even walking or stretching consistently makes a difference.
Nutrition
Food is a huge part of stress management. Magnesium-rich foods, clean protein, healthy fats, and hydration matter. Most people rely on a cheap multivitamin and think that’s enough — but most don’t work. I explain why in this post: Why Most Multivitamins Don’t Work (And What to Take Instead)
Hormonal Balance
Stress can disrupt cortisol, testosterone, estrogen, and thyroid hormones. Balancing these naturally can make a huge difference in mood and energy. I covered this more deeply here: Balancing Hormones Naturally: What Really Works (For Men & Women)
Essential Oils
I use essential oils like lavender, frankincense, and bergamot to help relax in the evenings or before breathwork. If you’re curious which oils I use and how to use them safely: Essential Oils for Relaxation, Detox & Energy: My Top Picks
Final Thoughts
That day at the dentist reminded me how quickly the body reacts to stress — and how powerful it can be to simply slow down. In just a few minutes of calming my system, my blood pressure dropped nearly 30 points.
We can’t avoid stress completely — but we can learn to respond to it differently. And that makes all the difference.
Sources
- American Psychological Association. “Stress in America 2023.” https://www.apa.org/news/press/releases/2023
- American Institute of Stress. “Stress Statistics.” https://www.stress.org/stress-research
- Gallup. “Americans Are Sleeping Less and Feeling More Stressed.” https://news.gallup.com
Health Disclaimer
This post is for informational and educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease. Always consult your doctor, licensed healthcare provider, or a qualified holistic practitioner before making any changes to your wellness routine.
Devin Brundell is the founder of Brundell Co., a wellness platform dedicated to natural healing, lifestyle medicine, and intentional living. He holds a Bachelor’s degree in Business Management from Southwest Minnesota State University (SMSU) and a Bachelor’s in Holistic Health Sciences from Quantum University. Devin is also finalizing certification as a Board Certified Holistic Health Practitioner through the AADP. His mission is to empower others to reclaim health through practical tools, clean living, and purpose-driven change — one intentional choice at a time.