MENTAL WELLNESS

7 Simple Ways to Reduce Stress and Keep Your Blood Pressure in Control

Your blood pressure reduces if you are stress-free

Stress symptoms and effects can affect your health

Adopt simple techniques to reduce stress in your life

B
Bajaj Finserv Health
November 19th, 2021
9 mins read

High blood pressure or hypertension can prove fatal for your heart if not managed properly and on time. Stress can worsen your blood pressure. So, adopt a healthy lifestyle so that your blood pressure levels are kept in check. If you don’t handle stress properly, it can even result in eating disorders. If your blood pressure is not taken care of, you may face heart attacks, stroke or cardiovascular diseases.

You may be wondering, what is stress? The answer is simple. It is how your body reacts to challenging situations. Excessive stress can increase your heart rate and blood pressure. To reduce stress, follow healthy habits that can increase positivity within you. Stress-free living is vital for better mental and physical well-being. While there are no shortcuts to leading a stress-free life, you can try these innovative ways to reduce stress

Additional read: 8 High BP Symptoms in Women to be Careful About!

Practice relaxation techniques

This is an effective way for being stress-free! You can try out deep breathing exercises, yoga or meditation to calm and center yourself. These are powerful techniques that increase your body strength while soothing your mind and body. In fact, breathing exercises can even lower your blood pressure. The art of taking deep and slow breaths can give you good relaxation. You can also try listening to your favorite music while doing this. Listening to soulful music creates a positive effect on your body and brain. It helps in lowering cortisol, which is a hormone linked to stress. Other relaxation techniques include muscle relaxation and guided imagery methods [1].

Sleep properly

Sleep plays a key role in your well-being. If your sleeping patterns are irregular, it can affect your mood, energy levels and take a toll on your physical health. Consequently, your concentration and mental alertness also decrease. When you are feeling stressed, you are sure to be emotionally disturbed. So, try to sleep soundly for at least 6-8 hours. Avoid using your smartphone or watching TV just before your bedtime as it can cause poor sleep.

Connect with like-minded people

If you are thinking about how to relieve stress, strengthening your social network could be an ideal solution. Connecting with your peers and joining support groups can reduce your stress. Talk to your loved ones and express your feelings openly. This way your mind feels calm and relaxed. The fact that you can confide in someone can prevent problems like depression and loneliness. Rather than staying inside a shell, learn to come out of it.

Monitor what you eat

Stress levels and your diet are interconnected. When you are stressed, you tend to binge eat, choosing sugar-laden sweets and snacks. So, it is important to create a diet plan and restrict the intake of sugary foods. Include loads of vegetables and fruits in your diet along with lean protein, healthy fats and whole grains. Consuming fish rich in omega-3 fatty acids helps in reducing stress symptoms. Take salt in minimal quantities so that your blood pressure reduces and heart health improves.

Additional read: Stress Symptoms: Effects of Stress on Your Body

Exercise regularly

For being stress-free, exercise is considered a must-do. However, if you have high blood pressure, consult your doctor before starting any new exercise. Doing exercises regularly can relieve you of stress. When you exercise, your body releases feel-good hormones called endorphins that help you feel more positive and happier.

Give importance to self

It is necessary to pamper yourself. Whether it is treating yourself to a massage or travelling to your favorite location, you need to give some time to yourself. Do what you like and nurture your passion. This can make you happy and lower your stress.

Set realistic goals

Setting small goals is important to avoid unnecessary stress. When you are expectations are too high, stress gets multiplied in case you are unable to meet them. So, try to achieve smaller goals that instill self-confidence and happiness in you. Learn to realize the fact that you needn’t be 100% successful always [2]. Keep a track of things you can control and stop worrying about things that are not in your control.

Now that you are familiar with stress symptoms and effects, try out different methods to relieve your stress. Whether you do meditation or Pranayama, what is important is to avoid triggers that can increase your stress. Remember, an increase in stress has a direct effect on blood pressure. You can even attend counseling sessions and pour your heart out to a therapist. Book an appointment with a reputed therapist on Bajaj Finserv Health. Go for an in-person or online consultation and manage stress, BP and overall health better.

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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