Stress Less

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Stress Less Taking steps to reduce the stress in your life can also help to

improve hypertension.

Even though it's vital to survival, stress has a bad reputation. When you

perceive stress, your sympathetic nervous system triggers the " fight or flight "

response to prepare your body for action. A release of hormones quickens your

heart rate and breathing, and extra blood is pumped to your muscles and organs

to provide them with a burst of energy. Stress keeps drivers alert, helps

students excel, and spurs competitors to win. But ongoing stress has harmful

long-term effects, including raising your blood pressure.

If you are often tense, the following stress reduction strategies can help.

Get enough sleep. Lack of sound sleep can affect your mood, mental alertness,

energy level, and physical health.

Exercise. Physical activity alleviates stress and reduces your risk of

becoming depressed.

Learn relaxation techniques. Meditation, progressive muscle relaxation, guided

imagery, deep breathing exercises, and yoga are the mainstays of stress relief.

Your local hospital may offer meditation or yoga classes, or you can learn about

these techniques from books or videotapes. To get started, try a quick

relaxation exercise (see " Quick Stress Relief Exercises " ).

You may also want to explore a more integrative approach to stress management

known as the " relaxation response, " a term coined by Dr. Herbert Benson of the

Mind/Body Medical Institute. The relaxation response is the opposite of the

stress-induced fight or flight response, and it is elicited by daily practice of

relaxation and meditation. As its name implies, the relaxation response is

characterized by a slowing of the breathing and heart rates, lowering of blood

pressure, and a calm state of mind. It is so effective at reducing blood

pressure over the long term that a one study even suggests that it may help some

patients reduce or even eliminate their need for antihypertensive medications.

Strengthen your social network. Studies show that social ties significantly

protect health and well-being. Try to connect with others by taking a class,

joining an organization, or participating in a support group.

Learn time-management skills. These skills can help you juggle work and family

demands.

Confront stressful situations head-on. Don't let stressful situations fester.

Hold family problem-solving sessions and use negotiation skills at work.

Nurture yourself. Treat yourself to a massage. Truly savor an experience: Eat

slowly, focusing on each bite of that orange, or soak up the warm rays of the

sun or the scent of blooming flowers during a walk outdoors. Take a nap. Enjoy

the sounds of music you find calming.

Talk to your doctor. If stress and anxiety persist, talk to your doctor about

whether anti-anxiety medications could be helpful.

Saying thank you is more than good manners.

It is good spirituality.

-Alfred Painter