Every day, many of us spend hours connected to the digital world. We scroll through social media, reply to messages, check the news, or attend virtual meetings. These activities, while meant to keep us informed and connected, can quietly pile on stress.
If you have high blood pressure (hypertension), this stress matters. Studies have shown that mental and emotional stress can raise blood pressure temporarily and over time, frequent stress can contribute to long-term hypertension.
This guide will help you understand how digital life affects your blood pressure and offer practical tips to help you manage your screen time in a healthier way.
Recognizing online triggers that can spike stress
The internet is essential to how we work, live, and connect. However, it also comes with stress traps, which can negatively impact your blood pressure and other aspects of your health. Most common digital triggers to watch out for include:
- Negative news cycles. Local tragedies and global crises are everywhere in the news. But, endlessly scrolling them can put your body in a constant state of anxiety.
- Social media comparison traps. Constantly comparing your own life to unrealistic images and carefully curated profiles of other people can lead to low self-esteem and frustration. This can raise your stress levels.
- Online arguments and comment sections that trigger anger or anxiety.
- Pressure to stay always available. On messaging platforms, you may be obligated or feel pressured to respond immediately to every message, which can build up stress. This is especially true when there’s no clear boundary between work and personal time.
- Health app overload. While health devices and apps can be helpful, constant reminders and obsessively checking your health metrics or symptoms can make you worry unnecessarily.
- Reading too much health information online. Some posts exaggerate health risks or promote unscientific advice. This can create confusion and fear. It may even cause you to make misguided decisions about your health.
How do these digital triggers affect blood pressure?
When they trigger stress, your body responds by releasing hormones like adrenaline and cortisol. These hormones cause your heart to beat faster and your blood vessels to narrow, leading to a spike in blood pressure.
Narrowing of blood vessels reduces blood flow to many organs, including the kidneys. This activates a hormone system that further narrows blood vessels and increases salt and water retention by the kidneys. These changes contribute to an even higher blood pressure.
Repeated spikes in blood pressure can also damage the innermost layer of your blood vessels. This may alter the release of nitric oxide, a substance that normally reduces your blood pressure by widening your blood vessels.
If the changes above often happen, they can put long-term strain on your cardiovascular system and may contribute to a sustained blood pressure.
Smart digital habits that support a healthy blood pressure
It’s possible to enjoy the benefits of staying connected while still prioritizing your health. Here are some blood pressure-friendly strategies you can try:
Curate a stress-free feed
Your feed should feel like a safe space. Unfollow or mute accounts that make you feel anxious, angry, or inadequate. Instead, follow those that promote positivity or provide helpful knowledge. Think nature photography, inspiring quotes, funny memes, exercise ideas, healthy cooking tips, or accurate hypertension-related content.
Letting go of stressful content may be difficult when it aligns with your personal beliefs or worldview. But, remember that doing so is an investment in your long-term health.
Turn off non-essential notifications
Constant pings and alerts can create a sense of urgency and pressure. For a more peaceful digital environment, go into your settings and disable notifications for non-urgent apps. This might help to reduce spikes in anxiety and stress.
Avoid late-night scrolling
Many people use social media to unwind before sleep. While it may seem harmless, it can actually contribute to stress. The blue light from screens also disrupts the body’s natural sleep-wake cycle, making it harder to fall asleep and stay asleep.
Try putting your phone away at least 30 to 60 minutes before bedtime. Instead, wind down with calming music or a short meditation session.
Create a calming digital environment
Sometimes, small changes to your devices can contribute significantly to your mood. Consider using nature-themed wallpapers or soothing ringtones to help with mental clutter.
You can also utilize apps to help you relax and sleep better, such as Insight Timer, Headspace, or Calm. Just a few minutes each day with these apps can help lower stress and anxiety.
Know when to step back and take a break
Consider taking intentional breaks from your devices. It can be one day a week or an hour every evening. These breaks can reduce the emotional stress that digital interactions often bring. If breaks aren’t part of your routine, signs like anxiety, irritability, poor sleep, emotional numbness, and the urge to constantly check health information may indicate that it’s time to log off.
When full breaks are not possible, you can limit usage of specific apps instead. Most devices have built-in screen time controls that help with this. However, you might need to explore third-party apps if you want better customization options.
Let people close to you know that you’re trying to control your screen time or app usage. They will not only remind you to stay on track, but will also understand whenever you’re offline or slower to reply. Sharing your goals may even encourage them to set healthier digital boundaries, too.
If you constantly feel compelled to check your device or open specific apps during digital breaks, consider uninstalling the apps or seeking professional help.
Replace screen time with healthier activities
It’s easier to follow through with scheduled digital breaks if you fill the time with other activities. Healthy activities you can choose from include reading books, chatting with friends, yoga, long walks, or attending cooking clubs.
Besides simply passing time, these activities can actively reduce stress and support healthier blood pressure.
Can my digital life affect more than just my blood pressure?
Yes, your time online can impact other areas of your physical and mental health, potentially leading to:
- Sleep disruption
- Chronic stress and anxiety
- Eye strain
- Neck, back, and posture problems
- Lower concentration
- Low self-esteem and depression
The Outlook
Social media, constant notifications, and screen overload often bring stress. This stress may seem small at the moment, but over time, can add up and impact your blood pressure and overall well-being.
The good news is you can take back control. Curate a stress-free feed, calming digital environment, take intentional breaks, and notice when it’s time to log off.
Remember to replace screen time with healthier routines like walking, journaling, or spending time with loved ones.
