Control stress and hypertension– Do you feel too much emotional stress and that too much is required of you? Do not sleep well worried about exams and homework? Do you hurry because you’re too busy? You’re not alone. Everyone – adults, teenagers and even children – go through stressful times. However, there are ways to reduce it and deal with what is inevitable.
The blood pressure is the force blood exerts against the walls of the arteries. A normal blood pressure reading is a blood pressure of less than 120 over 80mmHg. Patients living with diabetes, or with chronic kidney disease, should maintain blood pressure below 130 / 80mmHg .
One of the complications of type 2 diabetes is having high blood pressure or hypertension . This can happen without you noticing since hypertension does not have symptoms. That’s why measuring blood pressure should be part of your routine of care as you measure your glucose every day. One of the strategies for controlling hypertension or high blood pressure is managing stress and anxiety healthily.
Control of stress and anxiety to reduce hypertension and diabetes
Sleep well at night
When you do not sleep well at night the next day you feel sleepy and irritable. Your mood is affected, such as concentration and energy levels to perform daily tasks.
The hours of sleep at night and the control of diabetes are also directly related. When you have good control of diabetes you can sleep better, as well as good night’s sleep will help you better manage your blood glucose.
To sleep well it is important to follow a routine. Try going to bed every night at the same time. Avoid drinks with caffeine, alcoholic beverages and tobacco in the afternoon and evening, these are stimulants that will cause sleeplessness.
Disconnect from electronic devices (TV, computer, cell phone) at least one hour before going to bed.
Remember to turn off all lights before going to bed.
Learn relaxation techniques
One of the ways to control stress and hypertension naturally to prevent hypertension is with relaxation techniques. We cannot avoid stress, but we can do exercises of visualization, conscious breathing, meditation and yoga, just to mention some relaxation practices that will help you achieve balance and thus better cope with stressful situations.
These techniques are very simple, they do not require previous knowledge and you can practice them in the place where you are. Click on the link below to learn more about these practices:
Techniques to deal with control stress and hypertension
Avoid procrastinating your duties
Tasks in the workplace, debts that you must pay and the list goes on. The more time you spend in completing your homework, the greater the tension. Deferring responsibilities does not solve them, the more you delay them, the more stress and everything that affects your emotions ends up affecting your body.
If you have problems in managing time, start by establishing a list of priorities . Trying to do everything at once is often not effective, but if you concentrate on one of the projects and finish it, this will give you more peace of mind.
Pamper yourself from time to time
Prepare your favorite dish, or go out to eat at a restaurant. Take your time to enjoy each bite and concentrate on the textures and flavors of the food. Make an appointment for a relaxing massage. Go for a walk and enjoy nature. Take a nap on your day off without feeling guilty.
If stress is affecting your cardiovascular health and diabetes control, you should seek help. Search your community for peer groups for stress management or diabetes management. Visiting these groups can help you better manage your emotions and your illness. Ask your diabetes educator, nurse, or doctor to contact support groups in your community.
Another way to connect with people and increase your social group while channeling stress is through classes, practicing sports or a hobby. Separate at least one hour a week to participate in a fun activity that helps you control stress and hypertension.
Good and bad stress
The response to stress is critical in emergency situations, such as when a driver has to stop the car suddenly to avoid an accident. It is also activated in a more simple way when the person is tense, although not in danger – like when your hit can win the game; when you prepare for a party or when you are doing a final exam. A little stress of this kind can help you stay attentive, ready to face any challenge. And the nervous system returns to normal, ready to respond again when necessary.
But stress is not always a reaction to immediate or momentary things. Progressive or long-term events, such as a divorce or moving to a new neighborhood or school, can also cause stress. Long-term situations can produce a control stress and hypertension of low intensity, but lasting, causing difficulties for the person. The nervous system feels a continuous tension and remains relatively active in order to continue releasing additional hormones for a prolonged period of time. This can deplete the body’s reserves, causing the person to feel exhausted or overwhelmed, weakening the body’s immune system and causing other problems.