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How Can I Reduce Stress Quickly?
Stress can raise blood pressure and may contribute (especially chronic stress) to the cause of high blood pressure. We’ve all experienced stress in our lives. Try one of these methods to quickly reduce stress in your life:
Learn To Relax –
There are ways to relax and take a break from the stress in your life. Before you try to relax:
- Find a quiet place where you will not be bothered.
- Get comfortable. Sit or lie so your muscles can relax.
Then do some relaxation exercises. Try one or all of these to help you learn to relax and manage your stress:
- deep breathing
- fixed images
- muscle tightening/relaxing
Deep Breathing Exercises:
This gets more oxygen into your lungs and helps your muscles relax. To do this exercise:
- Sit up straight or stand.
- Let your hands lie comfortably by your side.
- Take a long, deep breath through your nose, and hold it for 3 seconds.
- Purse your lips (like you’re going to whistle) to control your speed. Then breathe out slowly through your mouth.
Repeat this 10 times or until you are relaxed. Try to make each time you breathe in or out last 5 to 10 seconds. Shortness of breath can be a sign that you are under stress. Use this technique to change that pattern. It will slow down your breathing and you’ll feel more relax overall.
Even if you are not comfortable and in a quiet setting, you can still experience some relaxation by using this strategy. Try it when there are a lot of people and noise in your home.
Fixed Image Exercises:
- In your mind, create a calm, peaceful scene. Imagine that you are somewhere special to you, such as in the mountains, at the beach, or some other setting. Use visuals or music if necessary. Block out all other thoughts besides this single, peaceful image.
- Spend 5 to 10 minutes focusing on your calm scene. Keep your focus and don’t allow yourself get distracted.
- Breathe deeply. As your mind transports you to this tranquil location, let your body relax and unwind.
Your worries and issues will slowly slip away. Your muscles will relax, and you’ll be able to deal with whatever it was that was making you stress.
Muscle By Muscle Relaxing Exercises:
- Clench (tense) your fists as tightly as you can and hold them clenched for 5 to 10 seconds.
- Then relax them. Notice the feelings when they are clenched and as the tension leaves your hands.
- Repeat this 5 times. Pay close attention to feeling the tension leaving your hands.
Now, alternate tensing and relaxing these muscle groups until you experience the same level of relaxation:
- head, neck and jaw
- shoulders and back
- arms, hands and feet
- stomach muscles
- buttocks and legs
- feet and toes
The only true way of ascertaining whether you have high blood pressure or not is by having it checked or monitored regularly using a home blood pressure monitor and tracking it with a blood pressure log. This is a painless procedure, and every adult should have their blood pressure checked regularly since your blood pressure can change over time. This way you are more likely to catch a change before it becomes dangerous. Ask your health care provider how often you need to check it.