As the incidence of hypertension is getting younger and younger, many patients are in fast-paced work and tense interpersonal relationships, and the impact of these psychological pressures on blood pressure is also very large. Long-term stress, depression, anxiety and other adverse psychological states can lead to elevated blood pressure and increase the risk of cardiovascular diseases.
Relaxation is simple to say, but it is not so easy to relax if you are really under the pressure of all kinds of work and life.
When faced with pressure, you can try the following methods to minimize the impact of psychological pressure on blood pressure.
Give yourself more positive encouragement
When faced with pressure, many thoughts will flash through our minds, both positive and negative. For example, when facing a difficult task, we will think [this is too difficult, what should we do? This is negative thinking; If you change and tell yourself [it’s nothing, take your time], this is a positive idea.
When negative thoughts occur, you should stop them in time, change your thinking, give yourself positive encouragement, and let your mood calm down slowly. Only in this way can you control the pressure.
We should slowly turn some negative emotions into positive encouragement through our conscious training.
- For example, when you think [I can’t do it], you should think [I will do my best]; If you feel [everything is wrong], you should think [I will take it step by step and deal with these situations].
Don’t always be occupied by negative emotions and feel [annoyed recently] all day long. Instead, think about what you have accomplished. On this basis, start to deal with the present. Don’t be affected by [future] difficulties and [present] mood.
No matter what you are doing, when some negative thoughts come up, seize the opportunity to have a positive self-communication with yourself.
Relieve Emergency Pressure
In our life and work, we will inevitably face some unexpected situations and immediately feel [great pressure]. Even such trivial matters as traffic jams and queues may lead to mental stress and soaring blood pressure.
When confronted with this kind of situation, how to relieve the pressure?
- First, take 3 ~ 5 deep breaths. When there may be verbal conflicts with others, count to 10 silently in your heart before opening your mouth. When circumstances permit, leave the stressful environment. If it is something at work, you can wait for a while and deal with it after calming down. Don’t be afraid to admit your mistakes. If the conflict is caused by your own mistakes, sincere admission and apology may have the effect of resolving the conflict and pressure. Don’t delay at work at ordinary times. Good time management habits can also help relieve a lot of pressure.
Relax in time
Continuous work can also be very stressful. You should relax regularly and enjoy the time that belongs only to yourself and your family. A short relaxation and rest can not only relax your body and mind, but also give you the motivation to face the problem again.
You don’t have to be fully prepared to go to the scenic spot to relax. You can relax by driving out for a ride on weekends, taking your family for a walk in a nearby park, chatting with good friends and reading books at home.
If your work is in a critical period and you can’t even spare the weekend, you can find half an hour every day to free yourself from your work. For example, take a walk around the office, and if conditions permit, you can choose to take half an hour of light exercise.
Sharpening knives does not miss woodcutters, and proper relaxation can better help you cope with your work.
Deep breathing is also a good way to relax:
- You can sit or lie down and relax. Slowly, inhale deeply, consciously bulge up and hold on for 3 seconds. Then, exhale deeply and constrict your stomach consciously. If you have difficulty falling asleep, close your eyes and try to take a deep breath before going to bed every day, which may help you fall asleep. If you are a [poor family] and the alarm clock is ringing, don’t worry about getting up sleepy first, try to open your eyes and take a deep breath, which may help you wake up.
Correct Understanding of Blood Pressure
There are now two extremes in the understanding of hypertension:
- Some patients know that they have hypertension, but they feel that they do not treat it without symptoms and do not attach importance to it. There are also some patients who are scared all day long. When their blood pressure is slightly higher, they are extremely nervous. They measure blood pressure too frequently and adjust antihypertensive drugs frequently, which affects the antihypertensive effect instead, leading to unstable blood pressure and aggravating mental stress.
Everyone should know that people’s blood pressure level is not constant, with peaks and valleys, and the values of blood pressure measured in different time periods are different. Climate, psychology and physical factors will also affect blood pressure. It is wrong not to pay attention to blood pressure, and excessive attention to blood pressure is not conducive to disease control.