Managing Stress: 7 Tips To Lower Daily Blood Pressure

2023 Author: Lynn Laird | [email protected]. Last modified: 2023-08-25 09:49

We have become used to "labeling" all our failures, defeats, discomforts with STRESS. It is not without meaning because the tension accumulated at work and in the family falls on the psychic to make us sick one day. Even though anti-stress juice recipes promise quick results in overcoming "burnout", it is not enough. You have to learn to manage stress by effective methods: conventional or not, it doesn't matter. How not to reach physical and emotional exhaustion? Look for the answer in our article!

Managing stress: what does it mean to burn the candle at both ends?

In fact, what happens when we continue to "burn the candle at both ends" until we reach physical and emotional exhaustion? Just like the candle itself, we are in danger of burning. When is the “too much”? How to understand that we are at the limit and how to manage stress?

Do you know the parable of the frog that falls into a pot of boiling water? She will surely escape as soon as she feels the heat. But if it is in a pot full of water that is slowly approaching a boil, the frog will only notice it when the water reaches unbearable heat. So, will she manage to escape and survive?

Have you ever experienced a slow acceptance of the pressures around you, until everything was “too much” and you could barely cope?

What if we can notice the signs of boiling sooner and even “turn down” the heat? If stress has become one of the most serious health problems of 20 ^th and 21 ^th century and a global epidemic, then it's time to start developing your stress management tools. Especially for dealing with stress at work.

To manage stress, it must be recognized

In general, stress is the psychological, physiological and behavioral response of an individual when they perceive a lack of balance between the demands placed on them and their ability to respond to those demands, which, over a period of time. time, leads to poor health”.

Simply put, there is a need to adopt "a set of techniques and programs designed to help people deal with the stress in their lives more effectively by analyzing specific factors and taking positive steps to minimize their effects."

What is the mechanism of chronic stress?

In chronic stress, dominant hormones are released in our brain. These hormones are meant for short-term emergencies and in the event that they exist for long periods of time, they can shrink, damage and kill brain cells.

Stress can increase the likelihood of developing blood clots as the blood prepares for injury and becomes "stickier". Additionally, chronic stress can put pressure on and cause damage to arteries and organs. This happens due to the inflation in our body caused by cytokines (result of stress). As a result, changes in blood sugar levels occur, which can lead to fatigue, hyperglycemia, sudden changes in mood and metabolic syndrome.

In children, chronic stress negatively impacts their developmental growth due to a reduction in growth hormone in the pituitary gland.

Symptoms of stress

Since everyone experiences stress differently, the list of symptoms is long. Zoom on the most common!

• Your sleep is restless or excessive
• You have gained or lost weight without reason of illness
• You experience stomach pain frequently
• Unreasonable irritability
• You grind your teeth
• You get panic attacks
• Headaches are common
• You have difficulty concentrating
• A big downside are sweaty hands or feet
• Heartburn appears after every meal
• A tendency to isolate you and close in on yourself
• You feel inexplicable fatigue
• You sometimes feel nauseous
• You feel overwhelmed
• Your behavior is sometimes obsessive, sometimes compulsive

Is stress useful? Is it possible ?

Historically, stress has been our friend because it is a protective mechanism and the response to danger. As stress is always part of the evolutionary dynamic because of its usefulness, it helps in survival. When used at the right time, stress increases our awareness and improves physical performance.

Why is stress harmful?

Repeated exposure of the stress response to our body has been shown to lead to long lasting psychological and physical health problems, including these include cardiovascular disease, diabetes, anxiety, and depression.

É exhaustion professional: how to manage stress at work

Although stress is a general term that includes all the events that cause you to go out of your way, there is a big difference between stress and burnout. Stress is inevitable. Burnout is not. While stress is our answer, burnout is the build-up of excessive factors over time, resulting in unmanageable stress levels.

Therefore, learning to manage stress can offer tools and help people avoid the unpleasant experience of burnout.

Notable facts about stress and burnout

Apart from the symptoms we mentioned above, you need to know in depth the impact of these "silent killers" to motivate yourself to oppose them.

• Causes heart disease, high blood pressure, chest pain and irregular heartbeat.
• Causes hair loss which can occur up to three months after a stressful event.
• Account for 30% of all infertility problems. In women, stress can cause spasms in the fallopian tubes and uterus. In men, it can reduce the number of sperm and cause erectile dysfunction.
• Worsens acne
• Causes weight gain. The stress hormone cortisol has been found to cause both belly fat to build up and fat cells to expand, causing 'sick' fat.
• Stress has been found to be related to the six leading causes of death: cancer, lung disease, heart disease, cirrhosis of the liver, accidents and suicide.

Tips for reducing stress levels

It is not in vain that we call laughter a remedy against stress. Laughter strengthens the immune system by releasing positive hormones.

Another good news, especially for chocolate lovers, is that dark chocolate has been shown to reduce stress hormones.

Understand your stress

Since it can be different for everyone, try to understand what stress looks like for you. So you can be better prepared and use your stress management “toolbox” when needed.

Identify your sources of stress

What is causing you stress? Whether it's work, family, change, or one of the thousand other potential triggers.

Learn to recognize the signs of stress

It is therefore important to be aware of your individual stress symptoms. What are your internal alarm bells? Poor tolerance, headaches, stomach aches or a combination of other symptoms …

Recognize your stress strategies

What is your preferred tactic to calm yourself down? Above all, don't deal with stress by self-healing with alcohol or by overeating.

Implement healthy stress management strategies

For example, if overeating is your current remedy, you can practice meditation instead or make the decision to call a friend to discuss your situation.

Focus on your own well-being

The simpler things that promote wellness, like getting enough sleep, food, downtime, and exercise, are often overlooked.

Ask for help if needed

If you are feeling overwhelmed, contact a friend or family member who you can talk to. Talking to a healthcare professional can also reduce stress and help you learn healthier coping strategies.

Techniques and strategies for dealing with stress classified into three groups

• Action-oriented approaches one uses to change a stressful situation
• Emotion-based approaches that seek to change the way we perceive a stressful situation
• Acceptance-driven approaches that help deal with stressful situations that cannot be controlled

Rest assured and keep a positive attitude

Since clear and effective communication is the key to asserting yourself, you can do this fairly and firmly while having empathy for others. Once you identify what you need to communicate, you can stand up for yourself and be proactive in changing the stressful situation. Affirm your feelings, opinions, or beliefs instead of getting angry, defensive, or passive.

Reduce noise and light from computer and cell phone screens

If you disconnect every now and then and take time to rest while reading or listening to music (without headphones), constant stimulators won't have such a harmful impact. Remember that recharging is a very effective way to deal with stress. May nature be your ally and not technology.

Manage your time

If you plan, organize and prioritize your tasks, everyday life will be less stressful and more enjoyable. To oppose the chaos that the large number of engagements can create, group them by distance and time. That way you won't waste time and it won't rush you.

Create limits

Healthy boundaries are essential for a stress free life. They preserve our well-being and force us to respect and esteem ourselves. Create your own haven to spend some time in private. At the same time seek social support and spend enough time with those you love. Don't miss out on professional help in case you feel things are getting out of hand.

Get out of your head

Sometimes depressive thoughts take hold of you and then you just need a break. Distract yourself. Watch a movie, call or meet a friend, go for a walk, or do something positive. The best remedy in this case is to evoke a good memory related to a trip, a party, a meeting, a positive event, an old love. Try meditation, yoga, or tai chi to manage stress.

Eat healthy, well-balanced meals

Either have a healthy and well-balanced meal salad, or adopt healthy low-carb ideas, or cook healthy and simple recipes.

Don't rely on alcohol, drugs, or compulsive behaviors to reduce stress, as they can make problems worse, not cure.

Let's end our article with two quotes that generalize stress management: "Stress is inevitable, distress is not" and "The best weapon against stress is our ability to choose one thought over another".