How Stress Causes Nose Bleeds (And How to Prevent it)

Research shows that 60% of people experience nosebleeds at least once in their lifetime, making them fairly common. If you’ve had one, you’re certainly not alone! So, what’s happening when your nose bleeds?

There are lots of blood vessels on the inside of your nose, and the lining can be quite sensitive which makes it susceptible to damage. When the inner tissue of your nose is damaged, it can bleed, resulting in nosebleeds. Nosebleeds are also known as epistaxis, which is just the medical name for them.

There are two types of nosebleed: an anterior nosebleed and a posterior nosebleed. An anterior nosebleed comes from the front, lower part of your nose and tends to be less serious. A posterior nosebleed comes from further back, deeper inside your nose, and can potentially be more serious.

Lots of people experience nosebleeds when they’re stressed, so it’s natural to assume that the two are linked. The question is, does stress actually cause nosebleeds? Let’s take a look.

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How Stress Causes Nosebleeds

Research shows that nosebleeds are more common in people who regularly experience high levels of stress and anxiety.

However, evidence suggests that stress isn’t a direct trigger, and instead is an indirect trigger. This means that other things that happen in the body when you’re stressed, or actions you take as a result of the stress, likely lead to the nosebleed.

Below are some common indirect causes of nosebleeds that happen when we’re stressed:

Nose Blowing, Rubbing, or Picking

When we’re stressed, we often fiddle or fidget more. This might include rubbing your nose or even blowing or picking it more often than you usually would (yes, we all pick our nose sometimes).

If you struggle with anxiety, this can be even more common. Research shows that anxiety and mental illness can lead to rhinotillexomania, which is compulsive nose-picking.

Picking your nose can irritate the inside of your nose or cause injury, which can result in nosebleeds. Rubbing and blowing your nose excessively can have a similar negative effect.

High Blood Pressure

High blood pressure (also known as hypertension) can happen when you’re stressed, which is a normal part of the stress response. However, if the stress response is prolonged, the associated prolonged hypertension can cause a range of health issues.

Research on high blood pressure causing nosebleeds is mixed. Some medical professionals feel that hypertension can make the blood vessels in your nose more prone to damage, while others feel that the two factors aren’t linked at all.

Lower Immune System

When you’re stressed, your body’s immune system is lower which makes you more likely to get illnesses such as colds, flu, or allergies.

Clinical immunologist Leonard Calabrese explains that “stress decreases the body’s lymphocytes — the white blood cells that help fight off infection. The lower your lymphocyte level, the more at risk you are for viruses”.

Viruses and allergies often increase mucus production (leading to more nose-blowing) and irritate the nose, which can contribute to nosebleeds.

Insomnia

It can be difficult to sleep when you’re stressed, so insomnia is common. Unfortunately, insomnia can worsen stress. In turn, stress lowers your immune system as we’ve discussed, which can lead to colds and flu, and nosebleeds!

Smoking, Alcohol, and Drugs

If you smoke, drink alcohol, or take drugs, it’s common to increase these habits when you’re stressed in an effort to help yourself cope. This is understandable but can lead to health issues.

Smoking can lead to your nasal passages becoming dry, cracked, and irritated, which increases your risk of a nosebleed.

Excessive alcohol use and the use of drugs can cause dehydration and other health issues which can contribute to nosebleeds.

Crying

If you’re stressed, you might be overwhelmed and more emotional, making you more likely to cry. This is totally valid and nothing to be ashamed of (we’ve all been there).

Crying a lot can cause congestion which can irritate your nose (again, you might end up blowing or rubbing your congested nose more often). This can all contribute to nosebleeds.

Headaches

Some research suggests that people with migraines may experience more nosebleeds. However, in general, research suggests that headaches and nosebleeds occur together due to another common cause, for example, an illness, being in a dry environment, dehydration, or physical trauma.

What You Can Do About It

Now we know how stress can lead to nosebleeds, let’s take a look at what you can do about it.

Deal With the Nosebleed

Firstly, if you’re having a nosebleed, it’s important to deal with it quickly. Seeing blood coming from your nose can be alarming, but it’s really important that you stay calm.

Go to a quiet place if possible. Sit upright with your body and head slightly forward to stop the blood from going down your throat.

Breathe through your mouth and pinch the soft part of your nose against the bony part (the ridge of your nose). This applies pressure and helps to stop the bleeding.

Keep your nose pinched for five minutes then check to see if the bleeding has stopped. If not, pinch it again for ten minutes. Once the bleeding has stopped, be gentle with your nose, avoiding rubbing and blowing, for a few days.

If the bleeding doesn’t stop after 15 to 20 minutes, call 911 or go to the hospital. If you feel you’re losing a large amount of blood, or you have other symptoms such as vomiting, confusion, or difficulty breathing, call for help.

Figure Out the Cause

If you find you’re having regular nosebleeds, try to figure out the cause. Think about whether it could be indirectly related to stress, or if there may be another cause.