Stress and Blood Pressure – There is a Strong Link

The Strong Link Between Stress And Blood Pressure
By Jane Peters

As you know, there is a direct connection between stress and blood pressure. A stressful lifestyle is generally accepted to be a major cause of hypertension and a host of other illnesses. In fact, people are often not very surprised when they learn that someone in a high-profile, high-stress job or business also suffers from high blood pressure. It is practically expected that he or she will have the condition.

Hypertension

Stress-induced hypertension can lead to cardiac problems which may compromise your health for the rest of your life.

Because of the demands of their business, many busy people don’t eat right or exercise. This results in unhealthy weight gain. When you add excessive levels of job related stress into the mix, you have a perfect recipe for several health problems. High blood pressure increases the load on vital organs of the body. Organs like the kidneys and the heart may become so overloaded that they no longer function properly.

Symptoms

While they are not definite indicators, some of the symptoms of high blood pressure include:

  • feelings of lethargy and low energy
  • increased frequency of urination
  • severe headaches
  • giddiness
  • nausea

Avoiding Hypertension

What can someone in a high-stress occupation do to avoid hypertension? It may not always be possible to avoid stressful situations, but you can take steps to minimize the impact. Ask yourself, have you created a work environment where you are thought to be indispensable in your job? Do you or others feel that work will never get done without your direct presence and intervention?

That sort of environment can generate plenty of stress and send your blood pressure levels dangerously high.

Acknowledge that no one is indispensable and that life and business will go on without you. In any case, you will serve your work and your family better if you don’t drive stress levels high for yourself or others. Often, it is a matter of defining your priorities. Give some serious thought to what is really important to you. Not what you think others expect of you. If what you have is out of alignment with what you want, start to make changes:

  • If you think you are overloaded at work, ask that some of your duties be given to others in your office
  • Consult your doctor about the ideal weight for you and if necessary, begin a weight reduction program under his supervision
  • Find out from your doctor what exercise program will suit you best. Make a commitment to exercise regularly and do it
  • If your doctor recommends dietary changes such as limiting salt intake to reduce the risk of hypertension, stick to it

Meditation

Many people claim that regular meditation can help lower blood pressure. Even five to ten minutes a day can help. You need not do any esoteric tricks to get the benefits of meditation. Keep it simple. Sit in a comfortable position, relax your body and mind and quiet your thoughts as much as possible. If you prefer, quietly watch your breath flow in and out, without attempting to control it in any way.

Don’t get worked up about the fact that you can’t relax completely or reach perfect stillness of mind. That’s really not required in any case.

The lesson here is that a series of small changes will add up to a major difference in your state of health. Do what is necessary to limit both stress and blood pressure to manageable levels.

Stress and Blood Pressure

Stop Stress Eating! You Know you Should

How to Stop Stress Eating

By Sam Stieler

Admit Your Problem

The first step to stop stress eating is to be aware that you have a problem. Before you go to open the refrigerator door, ask yourself if you are actually hungry, or if you are just upset about something. If you’re actually hungry and it’s a set meal time, then go for it. If you’re just eating because you are bored or stressed, then walk away from the kitchen. While it can be hard to just walk away, kicking the habit is easier if you replace it with other, healthier, stress busting activities.

Instead of Eating, Try Exercise

One of the best relaxing activities that will keep you from stress eating is going for a walk. Walking is a great activity that often takes your mind off of whatever stressed you out in the first place, and is a relaxing activity in its own right. Getting some fresh air and being physically active are great ways to work away some of your pent up frustration. Often we feel stressed out when we feel cornered, and the act of wandering about without restriction often relieves those entrapped feelings. Furthermore, by going for a walk you physically separate yourself from the food you would have eaten, which has significant psychological and practical benefits when trying to stop eating. Just make sure you don’t end up walking to a corner store to pick up some chips!

If just going for a walk won’t do it for you, consider going for a run, or going to the gym. Once again these activities have the benefit of physically removing yourself from both the stressor and your food, while also being powerful stress busters themselves. Exercise is one of the top ways to relieve stress in both the short and long term. In the short term, vigorous exercise is a great way to physically work out frustrations and distress, while also providing an intense stimulus to redirect your focus to. In the long term, a healthy body is less likely to hold and create tension, reducing the chances of your frustrations getting out of control. Finally, regular exercise tends to produce the feeling that you are a healthy person, decreasing the chances that you will continue to let yourself binge on junk food whenever you feel stressed out.

Entertain Yourself

Distracting yourself with a good book, movie or TV show is another good method. While a lot of people absentmindedly eat when they watch TV or a movie, a good piece of media will be engrossing enough to take you away from the urge to consume.

In general, any activity you find relaxing that doesn’t involve eating should be able to help you stop stress eating. Ultimately, we emotionally eat for the feeling it produces and not for the food itself. By creating that positive feeling in a healthier way, you stop the stress eating habit. Some relaxation ideas include performing some deep breathing exercises, meditation, taking a long bath or shower, spending time with friends or taking a quick nap. By being aware of your negative behavior and by substituting it with a healthy habit, you’ll be much more likely to make the changes you want.

Stop Stress Eating

How to Overcome Stress

how to overcome stress
Why is it so important to know how to overcome stress? Mainly because repeated anxiety and stress, if left untreated, can result in …

… a poor immune system
… heart problems
… acid reflux, heartburn
… hypertension
… migraines, headaches and backaches
… chronic tiredness
… diabetes

The secret about how to overcome stress is to keep your cortisol levels under control. Cortisol, more well known as the “stress hormone”, can ruin many of your bodily processes. Firm deadlines, ridiculous schedules, a fast-paced society and not enough time daily to accomplish what you need – all of these challenges can lead to regular occurrences of stress.

How to Overcome Stress by Keeping Your Cortisol Normal

Cortisol amounts rise in your body 1 of 2 methods. When your mind triggers a “fight or flight” reaction to something that is going on in your life, cortisol is produced. Whenever your cortisol levels are high, the cardiovascular and respiratory health actually starts to drop quickly. As you can tell in the checklist above, multiple bodily processes can be affected in a negative manner.

Cortisol can also be naturally found in higher levels in some foods. So whether stress comes from an exterior source, or you get excessive cortisol from the foods you eat, you can come to be anxious and stressed-out. Cut back on the foods which are known to deliver elevated levels of cortisol, and you cut back on your stressed-out periods.

Here’s how to maintain your cortisol quantities where they need to be. Drop chewing tobacco and cigarette smoking. Limit your caffeine intake. This means fewer coffees, sodas and also energy drinks, especially those that are loaded with sugar.

Cut back on the number of starchy carbs in your daily diet. Meaning eating a lot fewer foods like potatoes, french-fried potatoes, breads, potato chips and pizzas. Exercise regularly, get enough rest and keep hydrated. Keep in mind that during exercise, cortisol will increase naturally, so when you are done working out, savor some “recovery based” physical activities such as yoga or Pilates, or simply take a peaceful walk.

You may also practice mindfulness meditation and visualization to control your levels of stress. Tell yourself any time you see a stressful scenario developing, you will respond to it with a calm attitude. Visualize yourself relaxed and quiet, recognizing the stressful occasion, but not giving into it.

For the best results in learning how to overcome stress is to blend several of the effective stress-relief tips mentioned to get a cool, low-anxiety reaction to life’s strains and stresses.

Tips To Help You Manage Your Stress!

How to Manage Your Stress

Everyone experiences stress in their daily lives. With that being said, you can learn to control stress and not let it consume you. Keeping stress limited to a small factor in your day, rather than a large one, is part effort and part attitude. Here is some advice about reducing your stress levels.

Learn techniques for dealing with stressful situations. Elevated stress can result in health problems such as depression, ulcers, insomnia, stroke, muscle aches as well as heart attacks. If you get enough sleep, you will reduce your stress level, and find it easier to stay in good shape and stay healthy.

TIP! Having a personal affirmation which is a sentence or two long can help you to focus your mind on what is important in your life. Repeating your affirmation is a great way to silence the self-critical voice that is in our head and can add to our stress.

Use scents to relieve stress. There are a large number of relaxing fragrance oils to choose from, including popular scents such as lavender, eucalyptus, and peppermint. Use a vial or any other sort of safe container to put the oil and rock salt in. When you encounter feelings of stress, take a deep breath and inhale the scent of the vial’s contents.

You can beat stress by becoming active and choosing to exercise. Although this isn’t a permanent solution, it’s an excellent method of improving your quality of life. This can give you something you can be excited about the next day. Not only can it relieve a great deal of stress, but it can also gift people with self-esteem and give them back some control over life.

TIP! Learn about what makes you stressed. It’s critical to understand what things are happening in your life and are contributing to heightened stress.

You need to understand why you are feeling stressed. You should look for the places in your life that are having an impact on your stress. Your stress could be originating from particular activities, people, or perhaps from the thought of interacting with certain objects. One you have narrowed down the exact stressors, it becomes much easier to eliminate or minimize stress in your life.

Gardening can be a beneficial and pleasurable pastime that effectively relieves everyday stress. The advantage of being a home owner is your backyard or front yard may be turned into a garden at will.

TIP! Music is one way to relieve your stress. Music can move us in a deep way.

If you are in a work environment where you are able to choose your own music it can actually help you a great deal. Aim for your playlist to include music that is more downtempo or in a lower key, as this will provide you with a more relaxed frame of mind. If you play up tempo music, be sure that it’s happy and positive.

Making the effort to keep stress as a minor annoyance, instead of a major one, takes time. Tuck these tips away for a time when you’re experiencing stress, and then you’ll feel more in control of your feelings. Don’t let stress take over your life; use these tips to deal with it.

TIP! An animal can assist you to relieve stress. Even just spending a few minutes a day petting Fido or Kitty can lower your stress level.

Best Stress Reduction

Best Stress Reduction Methods

Stress can have a negative effect not only on your mental health, but also your physical health. Taking the time to learn about your stress and ways to better deal with it can make a big difference to your health. Follow this article’s advice in order to understand what is stressing you out.

Write down the things that cause you stress, and number them from one to ten. One would represent the minor problems, and ten represents the catastrophic problems. This lets you focus on the major things and not stress about the small things.

TIP! Develop an affirmation or a positive statement that can bring happiness to your life when you are stressed out. Say this mantra to yourself over and over to silence the part of you that is critical of yourself, which can increase your stress.

Identifying what the source of your stress is, can help you to tackle and fix the problem. If the source of your stress can be banished from your life, you should strongly consider that option. By removing those triggers, you can help yourself feel better quickly.

A cup of herbal tea is an excellent stress reliever. There are a variety of teas that can help reduce your stress, including chamomile and kava kava. Steep the tea for about ten minutes to achieve the maximum strength from the herbs. Drink a cup every morning or each night before going to bed to reduce your stress.

TIP! Find out where your stress is coming from. One of the most important parts of dealing with stress is identifying where your stress comes from.

While video games can offer lots of relaxation, you should stop immoderately if you begin to feel frustrated. After all, you are trying to ease your stress, not create more frustration.

If you are a young adult, or young at heart, try playing a video game as a way to unwind. When you play a game, you focus more on the strategy, which can help you clear your mind and your thoughts. Both playing at home alone and at a friend’s house can improve your mood.

TIP! Figure out the main cause of your stress, and see if you can find ways to reduce or eliminate. Try to reduce the friends in your life who elevate your stress level or cause you to become angry for no reason.

Put your hands against a wall and push on it with all your strength, planting your feet firmly on the floor. This forceful stretching will work tension out of your body and take your focus off of whatever is causing you stress.

Daydreaming is not just for kids! Find the time to close your eyes and relax. Allow your mind to drift into a place and time of fantasy. This is a great way to let your mind deal with a stressful situation.

TIP! A totally stress-free life is impossible, of course, but you can eliminate a great deal of it. Once you focus on what is causing you stress, you can then make necessary changes to your life and minimize your contact with your triggers.

Acts of kindness can serve as a great way to feel good about yourself during a long day. Try picking up flowers for your partner, or fixing your child a special treat. This will divert your attention away from your own stressful experience and the act of brightening someone’s day will work magic on both of you!

Meditation is very good for you. It will relax your muscles and allow your conscious mind to have a break. Regular meditation sessions can also help you feel more relaxed during everyday activities. This can help you get a handle on stress even in very tense situations.

TIP! Think about what you currently do to manage stress, and determine if there is a better way to go about it. Monitor your responses to stressful circumstances over a specified period of time.

Managing your time more effectively can be a powerful way to get stress under control. The body is constantly stressed when there is a rush to complete things. If you can learn to manage your time well, this situation will be a thing of the past. When you plan ahead, use a schedule and manage your time well with time management tools, you can do what you need to do without getting too stressed or overwhelmed.

If you feel overwhelmed by your responsibilities, it may be time to learn how to say no to other people. It is normal to want to keep others happy, but if you don’t know how to say no you will end up stressed out.

TIP! If you’re romantically involved, go for a candlelit dinner with your loved one. Doing so will allow you to enjoy the moment you are in, instead of focusing on stressful topics.

Deep breathing can make you feel much better when you are feeling stressed. When you start feeling overwhelmed or anxious, studies have proven that by breathing deeply, you can start to feel better.

Become attuned to concentrating on your breathing. Whether you believe it or not, deep breaths bring more oxygen into your bloodstream and cause you to relax fairly quickly. Many people who experience stress breathe from the upper chest. This shallow breathing will speed your heart rate, while tightening chest muscles and make you feel more stressed.

TIP! You can reduce stress significantly with calming deep breathing exercises. Stress makes people breath rapidly and shallowly, so focusing on taking deep breaths when you feel stressed will make it easier to calm down and relax.

As was discussed in the beginning and throughout this article, stress can have a negative effect on your mental and physical health. Hopefully, this advice given can not only help you identify what’s causing you stress, but can also help you sort it out and live a more happy and healthy life!

Effective Methods For Coping With Stress

Effective Methods For Coping With Stress

Stress can make you feel like Atlas, with the whole world on your shoulders. Stress can cause a strain on our emotions and can be unbearable. The tips in this article can help you eliminate the stress that causes this feeling so you will feel lighter and more free.

Stay on top of needed repairs that can be stressful if allowed to pile up. Having three tasks left undone can cause more stress than getting them done one at a time.

TIP! Try to pre-plan for the day ahead the night before. This will be one less thing to worry about and will reduce the stress you feel when get up in the morning.

Music is one of the best ways to relieve stress. Music has a very powerful effect on us. There are studies that have shown that music can change our frame of mind and take our focus off negative things. People’s musical tastes differ widely; you need to figure out what sort of music works to calm you down and help you relax.

While you may feel quite tense, you should not turn to alcohol for a quick fix. While one or two beers with friends is great, having a beer every evening to take the edge off is not good. You need to rely on your own resources to relieve your stress, not become dependent on a drug like alcohol.

TIP! Relax your jaw and stop gritting your teeth. Stress seems to manifest itself in certain areas of our bodies, and the jaw is a primary target.

A nice, relaxing cup of tea is an excellent tension tamer. There are a variety of teas that can help reduce your stress, including chamomile and kava kava. Allow the tea to steep for at least 10 minutes to fully maximize their strength. Try having a cup each morning or before bed at night to ease your stress.

Don’t use habits which are unhealthy as a way to deal with stress, instead find healthy, more productive ways to deal with them. If you usually eat too much when you’re stressed, for example, give exercise a try. If you will replace unhealthy coping strategies with healthy ones, your body will be able to stay strong, and be better equipped to deal with daily stresses.

TIP! Create your own affirmation; this is an upbeat, brief statement that you can use when you are feeling stressed. Saying your affirmation repeatedly can help you let go of the negative, critical voice that lives in all of us and makes stress worse.

Remember that you are not obliged to bear stressful burdens. This article should help you realize you can make your life less stressful if you are determined. All you need to do is take the next step and give them a try.