Whatever your daily lifestyle looks like, we’re all susceptible to stress and worry in various forms. This is often unavoidable, but if left undealt with, long term stress can lead to high blood pressure and potentially serious health issues further down the line. Thankfully there are ways to effectively manage your stress levels to prevent them from becoming serious enough to impact your overall health. Here are some common methods you can utilize to control stress so that it doesn’t end up controlling you:
1. Physical Activity and Diet:
It may sound obvious, but exercise is one of the most effective ways you can manage stress in daily life. Some of us believe we are too busy to fit regular exercise into our busy routines, but we’re not talking about suddenly hitting the gym for intense workouts 4-5 times a week. Exercise can be as simple as taking a walk outside – helping you briefly escape the four walls associated with home or office life and enjoy nature while also getting your blood pumping a little. If possible, cycling to and from work is another excellent way to clear your mind from the stresses of the day. We all have varying levels of fitness, and you don’t necessarily have to be pushing yourself toward a goal to enjoy some exercise a few times each week.
Alongside exercise, you may want to take a closer look at your diet. Studies show that red meats and salt intake, for example, can each contribute to high blood pressure, and it’s worth considering whether to limit these in the future.
2. Sleep well:
Another simple but massively effective tactic. Good quality sleep helps your brain process the information it’s gathered during the day as well as physical recovery for your body. Quality of sleep is about more than the hours though (6-8 hours is recommended) – it’s about the environment you create. A positive sleep environment involves a dark room that’s not too hot or cold, ideally with good noise insulation. Try not to drink much leading up to bedtime so that your sleep is less likely to be disrupted by needing to use the toilet, and crucially, try to avoid bright screens (i.e. your phone) just before bed. This helps your body relax and fall into a deep sleep more easily, which aids your recovery for the following day.
3. Time and Technology Management:
Modern society can feel like it’s moving faster than ever, with everyone and everything vying for attention. If you want to become more effective at setting time aside for exercise and better sleep, you may also have to improve your general time management. Having a schedule can help with this if you’re letting deadlines get on top of you due to not having an effective way of managing them – but sticking too rigidly to a schedule can also increase your stress levels. This is dependent on what type of person you are and what works best for you.
However, one thing we could all manage a little better is how much of a hold technology has over our daily lives. Don’t be afraid to turn off your phone when you need to focus exclusively on one task for an hour or two – it’s highly unlikely that a sudden emergency is going to fall in that small period. Taking regular breaks from screen time (especially in the evenings) will give your eyes and mind a break, naturally reducing your stress levels.
4. what helps you relax – and practice it:
Whether it’s reading a good book, watching action or horror movies, or cooking a nice meal, we all have certain hobbies that help us relax and get our minds off the day. Naturally, there may be busy periods in life when we let hobbies slip, but these should be exceptions. Try to make time for things that let you have some fun. If nothing comes to mind, then it could be time to find a new hobby, which itself can be a refreshingly fun activity.
5. Medication:
When high blood pressure becomes too much of a problem, medication is an option, if recommended by a doctor. This might seem like a last resort, but it is important for helping you manage high blood pressure and avoid the biggest risks associated with this condition, such as a heart attack in serious cases. Even when taking medication, your doctor will recommend that you adopt a healthy lifestyle as set out above (among others). In any case, it’s always worth starting sooner rather than later.
