Can stress cause a stroke? Plus how to stress less
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Unfortunately, stress may increase your risk of stroke. Discover the effects of stress on overall health, plus 9 ways to reduce stress to improve wellbeing.
It’s hard to walk through life without having some form of stress. Maybe it’s work, maybe it’s family, maybe it’s the state of the world. You might even be stressed about how stressed you are! While we often hear about how stress can harm our mental health and lead to anxiety or depression, or how it could raise our blood pressure, there’s also a lesser-known risk: Stress can play a part in serious health issues like strokes.
While a little stress is normal—and can even help us get things done—stress experienced over time can wear us down and leave devastating impacts on our physical health.
We know this is a big bad thing to process, but it’s important to know that our everyday choices—like how we manage stress—can make a real difference in stroke risk. By taking simple steps to manage stress, we can support our health in powerful ways.
What is stress?
Stress is the body’s response to difficult or frustrating circumstances. Something we all feel from time to time, stress is our body’s way of responding to challenges, changes, or demands, triggering its “fight-or-flight” response, releasing hormones like adrenaline and cortisol. These hormones get your heart pumping faster, make you more alert, and get your mind and body ready to deal with whatever’s coming your way.
Interestingly, stress is deeply personal: What stresses one person out might not affect someone else the same way — and vice versa. But no matter where your stress comes from, if it sticks around, it can start to take a toll on your health.
There are actually three main types of stress to look out for:
Acute stress: Acute stress is short-term. It happens when you’re in a sudden or intense situation, like getting caught in traffic or about to give a big presentation. Your body reacts quickly, but once the situation’s over, your stress response usually settles down. In small doses, acute stress can even be a healthy part of life — it can give you energy, motivate you, and help you handle challenging situations.
Episodic acute stress: Episodic acute stress is when acute stress happens a lot, and the people who suffer from it often feel like their lives are drama-filled. For example, someone who has financial concerns and often struggles with paying their bills or economic uncertainty might have episodic acute stress.
Chronic stress: Chronic stress is long-term stress that sticks around for weeks, months, or years. This kind of stress comes from situations that don’t have a clear end — think ongoing financial troubles, job pressures, or relationship conflicts. Chronic stress keeps your body in a constant state of high alert, which can wear you down, mind and body. And it doesn’t help you, it drains you, lowers your resilience, and can bring health issues.
How stress can affect health
Constant stress can affect nearly every part of our mental and physical health, and can lead to serious issues if it’s not managed.
Raised blood pressure, increased heart rate, and higher levels of cholesterol put more strain on the heart and blood vessels, but that’s not all. Stress can also change the way the brain functions, affecting memory, decision-making, and emotional regulation.
People with high levels of stress might also become more susceptible to infections and other illnesses, and experience digestive issues like stomach aches, indigestion, or irritable bowel syndrome (IBS).
Stress can impact sleep too. You might experience interrupted sleep patterns, insomnia or poor quality sleep.
Does stress increase the chance of a stroke?
A stroke happens when blood flow to the brain is interrupted, and the lack of oxygen causes brain cells to die quickly. This interruption can be caused by a blocked or burst blood vessel, and it often comes with sudden symptoms like numbness, confusion, or trouble speaking.
Chronic stress is linked to an increased risk of stroke, especially in people who already have other stroke risk factors like high blood pressure or diabetes. Here are some examples of other risk factors.
Elevated blood pressure: Stress causes your blood pressure to spike. Long-term high blood pressure—or hypertension—is one of the leading risk factors for stroke because it damages blood vessels and makes them more likely to rupture or clog.
Inflammation: Chronic stress can lead to inflammation throughout the body, which can affect blood vessels and potentially increase the risk of clots.
Increased cholesterol: High stress levels can raise LDL (bad) cholesterol, which can build up in arteries and increase the risk of a stroke-causing blockage.
Poor lifestyle habits: Unhealthy coping habits, like smoking, overeating, or drinking alcohol can further increase stroke risk.
While stress alone doesn’t cause a stroke, its impact on the body can make a stroke more likely. One study, published in the journal Neurology, found that people with high levels of job stress had a 22% higher risk of stroke than those with lower stress levels.
So reducing stress can be an important part of preventing a stroke and improving your overall wellbeing.
How to stress less: 9 tips to improve mental and physical health
Managing stress doesn’t have to mean making big, life-changing decisions all at once. Even small, simple adjustments to your daily routine (like these 11 techniques) can make a difference and help reduce stress in a way that’s manageable and long-lasting.
We know the best way to build habits is to start with small goals, so try starting with one or two of these tips to help you bring more calm into your life.
1. Practice mindfulness meditation
Research shows that regular mindfulness can lower cortisol levels, reduce anxiety, and improve mental clarity. So focus on the present moment and just let your worries about the past or future go. This doesn’t mean sitting in silence for hours. Just take 5–10 minutes a day to get comfortable, close your eyes, and take a few deep breaths.
Try this: Every day, take a few minutes to focus on your breath, and bring your attention to each inhale and exhale. When other thoughts pop up, gently bring your attention back to your breathing without judgment.
💙 Jeff Warren’s Mindfulness for Beginners is a 30-day course that’s perfect for anyone looking to learn how to meditate.
2. Move your body regularly
Exercise is one of the best ways to relieve stress because it helps release natural chemicals in the body that lift your mood and boost energy. There’s no need for an intense workout if that’s not your thing — simple activities like walking, dancing, or doing yoga can all help reduce stress when you’re feeling overwhelmed.
Try this: Aim for at least 30 minutes of activity most days of the week. If that sounds like a lot, start small — try a 10-minute walk after meals, and gradually build up.
3. Build a strong support network
Gather your crew around you when you’re stressed. It can make a world of difference. Friends and family can bring comfort, new perspectives, and to help you manage stress in a healthier way.
Try this: Schedule regular time with the people who make you feel safe and supported. It can be fun to plan a weekly coffee with a friend, or a phone call with family. Consider joining a group with shared interests to give yourself a break, or try a support group to help you feel connected and remind you you’re not alone.
4. Prioritize sleep
When we’re well-rested, we’re better equipped to handle challenges without feeling overwhelmed.
Try this: Aim for 7–9 hours of sleep each night. Create a relaxing bedtime routine (here are nine tips to help) where you dim the lights, avoid screens for an hour before bed, and do something calming, like reading a book or listening to soothing music. If you have trouble winding down, try some deep breathing exercises or gentle stretching to relax your body and mind before sleep.
💙 A Sleep Story, like Behind the Velvet Curtain, narrated by Cynthia Erivo, may help you relax and get the rest you need.
5. Practice deep breathing exercises
When you’re feeling stressed, your breathing becomes shallow and quick, which tells your body to stay in that “fight-or-flight” state. Practicing deep breathing can reverse this response and calm your body down, helping lower stress hormones and stabilize your heart rate.
Try this: Breathe in slowly through your nose for a count of four, hold for four, and then breathe out slowly through your mouth for a count of four. Repeat this a few times, focusing on each breath, and gradually feeling yourself relax.
6. Think about what you drink
Caffeine and alcohol may feel comforting, especially when you’re feeling stressed, but they can actually make stress worse. Caffeine raises adrenaline levels, which can increase anxiety. And alcohol, while relaxing at first, can interfere with sleep and actually make anxiety feel worse over time.
Try this: Limit your intake, especially in the late afternoon and evening. Try switching to herbal tea or other low-caffeine drinks to make it easier to relax and sleep better.
7. Set boundaries and manage your time
If you’re feeling overwhelmed by commitments, give your mind a chance to rest and recharge. It’ll mean you can reduce stress and handle whatever comes next.
Try this: Think about your top priorities and set limits on activities or obligations that add extra stress. It can also help to create a manageable to-do list each day, and break larger projects into smaller steps. Make sure to plan—and take—regular breaks throughout the day, even if they’re just a few minutes. (Here are 20 ideas for a mindful break.) And most importantly, practice saying no when people try to put more demands on you than you can manage.
8. Practice gratitude
When pressure at work or at home weighs you down, try to slow down and notice the good things around you. Even if you’re rolling your eyes reading this, know that a gratitude practice can help shift your focus from stressors to positives.
Try this: Spend a few minutes each day thinking about or writing down three things you’re grateful for. These can be seemingly small things, like a friend who checked in on you, a beautiful day, or seeing a billboard that made you laugh during your commute. Or try to start or end your day with gratitude to help improve your overall outlook and help you feel more grounded when stress arises.
💙 The Gratitude masterclass from Tamara Levitt can give you the tools you need to invite more gratitude into your life.
9. Laugh often
Who doesn’t love to laugh? And it’s even more appealing when you realize it can be good for your mental and physical health. Laughter helps to release feel-good hormones that can instantly lift our mood and reduce stress.
Try this: Watch a funny show, listen to a comedian, or chat with a friend who makes you laugh. If at all possible, look for moments to laugh—even on difficult days—to help you feel more relaxed and remind you that it’s okay to find lightness, even in stressful times. You may consider exploring laughing yoga too — here’s how.
Can stress cause a stroke FAQs
What happens to your body when you stress too much?
When stress becomes a constant part of life, it can impact nearly every part of the body in some pretty serious ways.
Your heart rate and blood pressure remain higher than usual, which increases strain on your heart and blood vessels. Over time, this can lead to high blood pressure and raise your risk of heart disease and stroke.
Your mental health can decline, making it harder to concentrate, remember details, and stay motivated.
Prolonged stress can contribute to anxiety, depression, and other mental health challenges.
Stress hormones like cortisol can weaken your immune system, making it easier for illnesses to take hold, so you’re more prone to infections and chronic conditions.
Your digestive system can also be affected, causing stomach aches, indigestion, and sometimes more serious issues like irritable bowel syndrome (IBS).
Sleep can suffer when you’re stressed, as racing thoughts make it hard to fall asleep or stay asleep.
How quickly can stress impact your blood pressure?
Stress can impact your blood pressure almost immediately. That’s because when you’re feeling stressed or anxious, your body releases hormones that cause your heart to beat faster and your blood vessels to constrict. This reaction raises your blood pressure quickly, which is why you might notice your pulse speeding up or feel tension building in your body.
The good news is that reducing stress can help keep blood pressure more stable, and practicing relaxation techniques—even in short sessions—can give your blood vessels a chance to relax and recover.
Can you get a stroke from anxiety?
Anxiety itself doesn’t directly cause a stroke, but it can increase your risk. Finding healthy ways to manage anxiety—such as through therapy, medication, or relaxation techniques—can be incredibly helpful for both mental and physical health.
When you’re anxious, especially on a regular basis, your body’s often in a heightened state of stress. This causes your blood pressure to rise frequently, which, over time, can damage blood vessels and lead to hypertension.
Anxiety can also contribute to inflammation and can increase cholesterol levels, both of which are factors in stroke risk.
When you’re dealing with anxiety, you might turn to smoking, drinking, or other habits that are hard on the heart and blood vessels, like eating processed foods. Unfortunately, these can increase your risk even further.
What are the early signs of a stroke caused by stress?
Strokes generally show similar signs, no matter what the specific cause is. Look out for early symptoms:
Sudden numbness or weakness, especially on one side of the body, which might affect the face, arm, or leg.
Speech may become difficult or slurred, and some people find it hard to understand others.
A sudden and severe headache with no known cause.
Dizziness, loss of balance, and trouble walking.
Remembering the acronym “FAST”—Face drooping, Arm weakness, Speech difficulty, Time to call 911. If you or someone you’re with experiences any of these symptoms, seek medical help immediately.
Strokes are medical emergencies, and early treatment is essential to reduce long-term damage.
Can managing stress prevent strokes in high-risk individuals?
Stress causes your blood pressure to rise, and over time, chronic stress can lead to high blood pressure, one of the main risk factors for stroke. Managing stress helps keep blood pressure under control and can also help reduce inflammation and cholesterol levels in the body.
And when you manage your stress well, you’re more likely to make healthier lifestyle choices: you might exercise more, eat a more balanced diet, and get better sleep — all of which support heart and brain health.
If you’re at high risk of a stroke, talk to your healthcare provider about creating a comprehensive plan for stress management. This might include techniques like meditation, therapy, and getting more physical activity. Try not to feel overwhelmed by all this — every small step toward reducing stress can make a meaningful difference in stroke prevention.
How does sleep deprivation from stress increase stroke risk?
When you’re sleep-deprived, your body’s ability to manage stress is weakened, which can lead to higher levels of stress hormones, blood pressure to rise, and increased inflammation, which are both known to raise your stroke risk.
Sleep deprivation can also contribute to insulin resistance, which can lead to diabetes — another risk factor for stroke.
Plus, when you’re exhausted, you’re more likely to turn to coping mechanisms like caffeine, alcohol, or sugary foods, which aren’t great for heart health and can increase stroke risk.
To reduce your risk factors, try to get 7–9 hours of quality sleep each night to help your body recover from daily stresses and keep your brain and heart functioning properly.
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