How Low Self Esteem Affects Blood Pressure And What To Do

Low self-esteem can affect blood pressure through several interconnected mechanisms. Researchers differ between psychological, behavioral, and physiological pathways.

Psychological Mechanisms

Increased Stress and Anxiety

Low self-esteem often comes hand in hand with higher levels of stress and anxiety. People with low self-esteem perceive everyday challenges as more threatening. This leads to chronic stress. Chronic stress activates the sympathetic nervous system (SNS). It increases heart rate and constricts blood vessels, thereby raising blood pressure.

Chronic stress and negative emotions linked to low self-esteem can lead to prolonged activation of the SNS. This activation results in the release of adrenaline, which increases heart rate and blood pressure.

Info: SNS (sympathetic nervous system): called after Greek sympatheia’ (shared feeling). SNS is a part of the autonomic nervous system. It prepares the body for the “fight-or-flight” response by increasing heart rate, blood pressure, and energy availability in response to stress or danger.

Negative Emotions

Low self-esteem is also often accompanied by negative emotions. These may be depression, anger, and hostility. Research has demonstrated that these emotions can trigger certain physiological responses. In turn, these elevate blood pressure.

Stress Hormones

Low self-esteem can lead to the release of stress hormones such as cortisol. Elevated cortisol levels can cause sodium retention. This contributes to higher blood pressure.

Behavioral Mechanisms

People with high blood pressure experience behavioral challenges:

Unhealthy Coping Behaviors

People with low self-esteem often engage in unhealthy behaviors. These include smoking, excessive alcohol consumption, and poor dietary choices. Such behaviors contribute to hypertension by damaging blood vessels. Also, they increase the workload on the heart.

Poor Self-Care

Low self-esteem can lead to neglect of self-care practices. Regular exercise and adherence to medical advice are often neglected. This exacerbates hypertension by failing to mitigate the physiological effects of stress and poor lifestyle choices.

Based on the provided sources, the most efficient ways to boost self-esteem involve a combination of psychological, behavioral, and social strategies. Here are the key methods highlighted in the research:

Psychological Strategies

Positive Self-Talk and Affirmations

Practicing positive self-talk and affirmations can help reframe negative thoughts. This reinforces a positive self-image. Involves regularly reminding oneself of personal strengths and achievements.

Self-Compassion

Treating yourself with the same kindness and understanding as one would a friend. This can significantly improve self-esteem. Includes acknowledging mistakes without harsh self-criticism. Also, focusing on personal growth.

Challenging Negative Beliefs

Identifying and challenging negative beliefs about oneself is crucial. Write down negative thoughts. Countering them with evidence of personal strengths. Include positive feedback from others. This can help shift one’s self-perception.

Behavioral Strategies

Setting and Achieving Small Goals

Set realistic, achievable goals. Celebrating small victories. This can build a sense of accomplishment and boost self-esteem. This approach helps recognize your capabilities and progress.

Engaging in Enjoyable Activities

It may sound trivial. But many disregard this simple fact of life. Participating in activities that one enjoys enhances self-worth. Also, include activities in which you excel.

Regular Exercise

Physical activity releases endorphins and other ‘happiness hormones’ like dopamine and serotonin. This improves mood and self-esteem.

Social Strategies

Building Positive Relationships for Boost Self Esteem and To Lower Blood Pressure

Surrounding yourself with supportive and positive people reinforces a positive self-image. Avoid toxic relationships. Positive people around you will contribute to a greater sense of purpose.

Seeking Feedback and Support

Asking for and accepting positive feedback from trusted individuals provides an external perspective on one’s strengths and achievements. This helps build self-esteem and lowers blood pressure.

Practicing Assertiveness

Learning to say no and setting boundaries prevents powerlessness. It is one of the main psychological factors behind low self esteem. 

Further reading on Self Esteem and Blood Pressure

1. Steptoe et al, Psychosocial factors in the development of hypertension, 2000
2. The Role of Self-Esteem in the Development of Psychiatric Problems, 2023
3. The Hippocampus Underlies the Association Between Self-Esteem and Physical Health, 2018
4. How High Blood Pressure Affects Mental Health, 2023
5. Self-Esteem and Health Outcomes, 2023
6. Self-Esteem and Mental Health, 2023
7. Self-Esteem and Cardiovascular Health, 2023
8. Self-Esteem Interventions in Adults – A Systematic Review and Meta-Analysis, 2023
9. Stress and High Blood Pressure, 2023
10. Suicidal Ideation, Self-Esteem, and Hopelessness in Patients with Pulmonary Arterial Hypertension, 2023
11. Self-Esteem and Social Support, 2023
12. Things Low Self-Esteem Does to Your Body, 2023
13. Self-Esteem and Disease Prevention, 2023
14. Raise Low Self-Esteem, 2023
15. How to Improve Self-Esteem, 2023
16. 10 Tips for Improving Your Self-Esteem, 2023
17. Self-Esteem and Physical Health, 2023
18. How to Improve Self-Esteem, 2023
19. 7 Proven Tips for Building Lasting Self-Esteem and Boosting Your Confidence, 2023
20. Tips to Improve Your Self-Esteem, 2023