by Tonya Breaux-Shropshire, PhD, DNP, FNP, MPH-
Have you ever had your blood pressure increase unexpectedly although you are taking the same medications, eating the same foods, and doing the same exercises? You might not feel stressed and you are not sure what’s going on with your blood pressure. If this is happening to you, you might not be effectively managing your stress levels.
Today I want to talk about the relationship between stress management and high blood pressure, and how some key strategies might potentially be useful for someone with hypertension. So let’s get to it.
Hypertension
High blood pressure, or hypertension, is a serious condition that can lead to heart disease, stroke, and other health problems. However, it can be managed through lifestyle changes, medication, or a combination of both.
If you are concerned about your blood pressure or have been diagnosed with hypertension, it is important to work with your healthcare team to develop a plan to manage it.
Here are some ways to manage blood pressure:
1. Eat a healthy diet: A diet that is rich in fruits, vegetables, and whole grains can help lower blood pressure. It is also important to limit sodium intake, as high levels of sodium can cause the body to retain fluid and increase blood pressure.
2. Exercise regularly: Physical activity can help lower blood pressure and improve overall cardiovascular health. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
3. Reduce stress: Stress can raise blood pressure, so it is important to find ways to manage stress, such as through relaxation techniques like deep breathing or meditation.
4. Quit smoking: Smoking can significantly increase blood pressure, so quitting can help lower it.
5. Limit alcohol intake: Excessive alcohol consumption can raise blood pressure, so it is important to limit alcohol intake to no more than one drink per day for women and two drinks per day for men.
6. Take medication as prescribed: If lifestyle changes are not enough to manage blood pressure, your doctor may prescribe medication. It is important to take the medication as directed and to follow up with your doctor regularly to monitor your blood pressure and make any necessary adjustments to your treatment plan.
Effect of Stress on Your Blood Pressure
Stress can affect blood pressure in several ways. When you are under stress, your body’s sympathetic nervous system is activated, which can cause an increase in blood pressure. This is because the sympathetic nervous system releases hormones such as adrenaline and noradrenaline, which constrict the blood vessels and cause an increase in blood pressure.
Additionally, stress can lead to unhealthy behaviors such as overeating, smoking, and drinking alcohol, which can also contribute to an increase in blood pressure. On the other hand, stress can also lead to behaviors such as not getting enough sleep or physical activity, which can cause an increase in blood pressure.
Overall, the effect of stress on blood pressure is complex and can vary depending on the individual and the specific situation.
Chronic Stress
Chronic stress can contribute to the development of high blood pressure, and learning to manage stress through techniques such as mindfulness and setting boundaries may help to lower blood pressure.
However, it is important to note that high blood pressure is a medical condition that requires treatment and management under the guidance of a healthcare professional.
Managing Stress and High Blood Pressure: How Prioritizing Your Values Can Help
“The Art of Not Giving a F*ck” is a self-help book written by Mark Manson. A polite title for the book might be “The Art of Prioritizing and Managing Stress.”
This title conveys the main message of the book without using explicit language. Another option might be “The Art of Living According to Your Values.” This title emphasizes the book’s focus on living according to one’s own values rather than societal expectations or other people’s standards.
The book is about learning to prioritize one’s values and focus on the things that matter most to them, rather than wasting time and energy on things that do not align with their values.
To “not give a f*ck” means to not be concerned or invested in someone else’s goals for your life. It can refer to not caring about something or someone, or not being bothered by something that might normally be seen as a problem or inconvenience.
In the context of Mark Manson’s book “The Art of Not Giving a F*ck,” the phrase refers to a mindset in which an individual consciously chooses not to waste mental or emotional energy on things that are not important to them.
This might involve letting go, not caring about what others think, or not worrying about things that are outside of one’s control. The goal is to focus on what is truly important to an individual, and to use your energy and resources wisely.
Manson argues that people often become unhappy and stressed because they try to live up to societal expectations and other people’s standards, rather than living according to their own values.
He advises readers to be more selective in the things they choose to care about and to accept that they cannot control everything in life. By learning to let go of the things that do not matter and focusing on what does, Manson believes that people can live happier, more fulfilling lives.
High blood pressure, or hypertension, can be caused by a variety of factors, including genetics, diet, and stress. “The Art of Not Giving a F*ck” focuses on the idea of reducing stress and learning to prioritize one’s values in order to live a happier, more fulfilling life.
While the book does not directly address the topic of high blood pressure, it could potentially be useful for someone with hypertension as a way to manage their stress and find a sense of balance in their life.
Strategies for prioritizing and managing stress
Here are a few strategies for prioritizing and managing stress:
1. Identify your values: Take some time to think about what is most important to you and what you want to prioritize in your life. This can help you to make decisions that are aligned with your values and to let go of things that do not matter as much to you.
2. Set boundaries: Learn to say no to things that do not align with your values or that take up too much of your time and energy. Setting boundaries can help you to protect your time and energy and to focus on what is most important to you.
3. Practice mindfulness: Pay attention to the present moment and try to let go of worries about the past or future. Mindfulness techniques such as meditation and deep breathing can help you to stay grounded and focused in the present.
4. Take breaks and practice self-care: Make sure to take breaks and take care of yourself physically and emotionally. This can help you to recharge and manage stress more effectively.
5. Seek support: Don’t be afraid to ask for help when you need it. Whether it’s talking to a friend, a therapist, or a healthcare professional, seeking support can be a helpful way to manage stress.
Mason’s Recommendations
Mark Manson, the author of “The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life,” suggests several strategies for not giving a f*ck:
1. Set clear priorities: Determine what is truly important to you and focus on those things, letting go of things that don’t align with your priorities.
2. Accept pain and discomfort: Recognize that pain and discomfort are inevitable parts of life and learn to sit with them rather than trying to avoid them or numb them.
3. Choose your struggles wisely: Don’t waste your time on things that don’t matter, and focus your energy on the things that do.
4. Practice gratitude: Focusing on what you have rather than what you lack can help you feel more content and satisfied with your life.
5. Accept that you can’t control everything: Recognize that you can’t control everything in your life, and let go of the need to try.
6. Learn to let go: Let go of the things that no longer serve you, including negative thoughts and behaviors.
7. Find meaning and purpose: Determine what gives your life meaning and purpose, and focus on those things.
These are just a few of the strategies that Manson suggests in his book.
Resource:
Manson, M. (2016). The subtle art of not giving a f*ck: A counterintuitive approach to living a good life. Harper; 2nd Edition.
