Managing Stress

Stress and high blood pressure

Since stress can raise your blood pressure, if you are subjected to stressful situations over an extended period of time, you may have an increased risk for high blood pressure. The same could hold true for people who are considered to be high-strung, or have a low threshold for stress. When the body experiences heightened anxiety, intense anger, or suppressed anger, it goes through physiological changes.1

Among these changes are:

• Tensed muscles
• Faster heart rate
• Constriction of blood vessels
• More blood produced by the body
• Pressure changes in the kidneys

Because feeling “stressed out” can contribute to powerful changes in the body like those listed above, it’s important to manage stress effectively. Not only can managing your stress help to lower your blood pressure, it may also make you feel calmer and more secure throughout the day.

What is stress?

Stress is a personal matter—everyone reacts differently in a given situation. It may also be true that not all stress is bad. Rock climbing, speaking to a large group, or being very involved in a sporting event can be stressful, but it may also be considered fun by some people. How you deal with stress is very important. To be more aware of how you handle stress, think back to a stressful situation in your life and how it made you feel.

Bad reactions to stress may make you feel:

• Angry, afraid, irritable, or helpless
• Unable to relax or sleep
• Aches in your head, neck, jaw, or back
• The need to smoke, drink, overeat, or use drugs

If you feel that you react strongly to stress, be sure to mention it to your doctor during your next visit.

Coping with stress

There are several support groups, helplines, and Internet resources available for people who are looking for help in managing their stress. Some people find one-on-one talk therapy with a psychologist helpful for letting out bottled emotions and considering their lives from a different perspective.

Remember that it’s not the situation that’s important, but how you react to it. When you feel some of the uncomfortable symptoms of stress, try some of these suggestions:

• Meditate. The simple act of sitting quietly for 15 to 20 minutes a day can have a calming effect. Breathe deeply and visualize a serene, peaceful environment
• Accept It. Understand that you cannot change all the situations you find yourself in, and there are some problems you can’t solve. Talk with your spouse, friend, or coworker about your frustration or anger, and try to see a positive side to the situation
• Have Fun. Do the things you enjoy more often. Physical activities such as swimming, jogging, or playing sports can be a great distraction
• Be Healthy. Enjoy a healthy diet. Avoid smoking, overeating, and drinking too much alcohol

The benefits of managing your stress are not only emotional—you may also feel a physical difference when you find ways to deal with stressful situations in a calm manner.