Contributed by: Healthians Team
Introduction
We all get stressed from time to time – it’s a normal part of everyday life! However, continual stress, however, can lead to high blood pressure, insomnia, increased weight, mental disorders, compromised/weakened immune system, impaired cognitive functioning, disrupted hormone production, heart attacks, and more.
Given these alarming effects of unmitigated stress, it’s important to know how to control this increased stress load in order to bring both your mood and your blood pressure down.
But how do you start?
In today’s blog, we discuss some simple and natural techniques to unwind and lower your stress and help you to take control of your blood pressure.
The following suggestions can be applied immediately, or as a part of an ongoing strategy.
Healthy & natural ways to de-stress
- Exercise
Speaking of exercise, it’s a scientifically proven method when it comes to combatting stress — plus it’s also good for your health!
Physical activity helps to release the excess levels of endorphins, and the stress hormone cortisol.
Little steps towards moving are a great place to start. Try walking up the stairs instead of using the lift. Or park the car slightly away from your destination so that you walk a little to get there.
- Meditate
Meditation is an old discipline that many people still benefit from today. Taking the time to meditate, focus on your breath, or practise mindfulness has been shown to lower stress and may even benefit stress-related medical disorders.
- Jounalling or daily diary
Keeping a record of your everyday activities, thoughts, emotions, and concerns can also aid in stress reduction.
Putting your thoughts on paper forces your brain to process the difficulties at hand, allowing you to tap into your own wisdom, healing, and understanding.
- Socialise
Spending time with people you enjoy, such as friends or family, can help you relax and recharge. Also, the more laughter you can muster, the better!
Laughter has been shown to reduce stress, enhance blood flow, and promote heart health.
- Go outdoors
Growing amounts of research suggest that fresh air, sunlight, and natural scenery can all help to relieve stress.
Nature has healing properties for the human body and mind and has a positive impact on depression and high blood pressure levels.
Spending time in nature has a slew of advantages, like improved relaxation, immune system boosts, more oxygen-rich air, more vitamin D, increased creativity, reduced stress, and lower blood pressure, to name a few.
So remember, if you’re feeling a little stressed, put the phone down, step outside — and enjoy the beauty of nature that’s right in front of you.
- Practice gratitude
Focusing on the things you’re grateful for is a terrific approach to relieve tension and gain some perspective on life. Take a few minutes to write down ten things for which you are grateful if you ever feel overwhelmed.
The T.I.P.P Skills
When nothing else is working, try T.I.P.P. skills — four physiological methods that instantaneously soothe the mind.
- The temperature of your body
Go to the nearest restroom, and splash cold water on your face. Hold a freezer pack to your eyes and cheeks for 30 seconds if you have one in your lunchbox. It’s effective!
- Intense workout
To fast raise your heart rate, go to a corner and do some intense running, walking, or jumping on the spot.
The only catch is that you must quit after a short period of time. 10 minutes is the perfect amount of time. Then let your body naturally lower your heart rate.
- Paced breathing
Breathe slowly and deeply from your abdomen. Slow down your breathing, using the full capacity of your lungs.
This increases the amount of oxygen flowing to the brain which helps to improve our blood circulation, thereby promoting a state of relaxation physiologically.
- Progressively relax
Clench each muscle one at a time for a few seconds and then relax. Work your way down from your face to your chest, hands, fingers, buttocks, legs, and toes. Relax and clench your fists. This can be done almost anywhere, so it’s a fantastic technique to relax.
Final thoughts
If you’re not sure where your relaxation zone is, now is the time to find something from our list, revisit something you have previously enjoyed or discover something new that works for you.
You can experiment with a variety of other easy ways, including taking a bath, reading a book, going on a stroll, or drinking tea to help you instantly calm down when everyday situations make you upset, flustered or stressed out.
If you feel that stress has begun causing physical or mental harm, then it’s best to get a preventive checkup to understand how stress is impacting your system and to take adequate measures against it.
