Reducing the influence of stress on the human body can help reduce hypertension. Stress - it is a normal part of life. Completely impossible to avoid stress, especially in our time. However, excessive "amount" of stress can lead to emotional, psychological and even physiological problems, including heart disease and blood vessels.
How stress affects heart disease
Scientists can not say exactly how stress increases the risk of heart disease. Perhaps the stress itself is a risk factor or if it worsens, other factors such as cholesterol or blood pressure. For example, during stress may increase blood pressure, or a person begins to overeat, which can increase cholesterol levels or move lower, which leads to physical inactivity. In addition, people under stress more smoke!
In addition, stress is accompanied by certain hormonal changes. As already mentioned, in our body there are two hormones that are responsible for stress - adrenaline and cortisol. Moreover, studies show a link between stress and a tendency to thrombosis, which affects the risk of heart attack or stroke.
What are the warning signs of stress
When the body for a long time exposed to stress, he begins to give some signs of this. These physical, cognitive, emotional and behavioral signals can not be ignored. They tell you that you have to deal with stress, as it further effect on the body can lead to some problems. In addition, stress can exacerbate chronic diseases.
What are these signals?
Physical signals: dizziness, pain, teeth grinding, compression, jaw, headaches, digestive disorders, muscle tension, sleep deprivation, heart palpitations, ringing in the ears, stooped posture, palms sweating, fatigue, exhaustion, tremors, weight gain or weight loss.
Mental signals: constant worry, fear, difficulty making decisions, forgetfulness, difficulty concentrating, lack of creative energy, loss of sense of humor, poor memory.
Emotional signals: anger, anxiety, depression, tearfulness, a feeling of impotence, mood swings, irritability, loneliness, negative thinking, anxiety, depression.
Cues: eating, critical attitude towards others, rage, frequent job changes, the abuse of alcohol or drugs.
How to beat stress
Do not abuse alcohol or food. For some people it may seem that alcohol or food can calm people and relieve stress. But in fact, the opposite occurs.
Quit smoking. Besides the fact that smoking itself is a risk factor for hypertension, nicotine, which enters the blood, he causes the symptoms of stress.
Get regular exercise. It is proved that aerobic exercise helps release endorphins into the bloodstream - natural substances, the effect of which is associated with anesthesia and improved mood.
Every day, try to relax for a while.
Take a commensurate responsibility. Do not handle those things with which you can not do.
Reduce causes of stress. Many people believe that life is full of cases, and little time for them. So try to learn time management - the science of effective management of time.
Set realistic goals in life.
How to think positively and to eliminate stress
Positive thinking and self-esteem are great defenders of stress, as they help you to view stress as a problem, but as the situation. Remember the adage - if you can not change the situation, change your attitude towards it. Avoid negative in each issue to find something positive. At Dale Carnegie called it "if you got a lemon, make lemonade out of it!".
But how to achieve positive thinking? You can follow some tips:
Do not worry. Take a deep breath.
Always tell yourself that you can get through this problem.
Be realistic, objective and flexible.
Try to always think about what can be learned from this or that problem. Think about possible solutions and choose the most appropriate.
Think about the consequences. Ask yourself what is the worst thing to happen?
Ask yourself what you can teach this situation.
How to reduce stress factors
Although life is completely free of stress factors is not possible, to reduce their harmful effects on the body:
First, identify the stressor itself, that leads to stress.
Avoid petty irritants. For example, if the traffic jams can take you out of yourself, then choose a different way of movement, such as bus or subway.
If your life is changing, try not to change dramatically. Try some time to do the usual things that you liked to do, if possible.
Learn how to properly and efficiently allocate their time.
Try for a certain period of time to do one thing, is not sufficient at all in a row.
If you feel a "roll forward" stress, take a break. Relax, relax.
How to learn to relax
To learn how to cope with stress, you need to learn to relax. Relax - it's more than just sit on the couch and lean back. Relaxation should be active! Relaxation should include both body and soul.
Deep breathing. Imagine that you have a stomach balloon. Breathe in the air, as if filling the ball. After that, exhale the air, devastating ball. With every breath you will slow more and more relaxed.
Relaxation of the muscles. Switch your thoughts to yourself and your breathing. Several times take a deep breath, exhaling slowly. Mentally "walk" on her body. Pay attention to the field voltage. Relax your muscles. Once or twice slowly Spin the head to the side. Spin the shoulders back and forth. Then breathe deeply again. You should feel relaxed.
Psychological relaxation. It is also very important moment of relaxation. Learn how to present themselves in pleasant places: whether the silent woods, a calm sea or mountains. This allows you to relax.
Relaxing music. Find a store or online quiet peaceful instrumental music. At present, there is a sale of music specially created for this purpose.
What to do if you do not sleep
Try to work out bed at the same time.
Make a place where you sleep comfortable: comfortable bed, pillow and blanket.
The bedroom should be calm, quiet and dark.
Try to sleep in the bedroom only. We do not recommend it to watch TV, work on the computer, etc.
Avoid excessive sleep during the day. If you're used to sleeping during the day for a long time, then set the alarm to sleep less.
If you can not safely go to sleep because of anxiety, talk to friends, relative or friend who you can trust.
If you can, then listen to before bedtime quiet and relaxing music.
In no case do not take sleeping pills, but if you were not prescribed by a doctor.