When you are stressed

When you are stressed, your body reverts to a flight or fight response and your blood vessels constrict. In the short-term, this will elevate blood pressure. In addition, on a long-term basis, this could lead to damage to your blood vessels which could indirectly contribute to high-blood pressure (16). Long-term stress can also lead to less healthy food choices and cause increased weight gain, which also can contribute to higher blood pressure.

Here are a few ways to reduce stress:

Say NO

When we are constantly overcommitted it can contribute to stress. Prioritize activities most important to you and say
“No” to all the rest.

Focus on Breath

Spend a few minutes focusing on your breath. As you inhale, count “1” and on the exhale, count “2.” Continue this inhaling and exhaling until you’ve reached a count of 10 and begin again. Do this for five minutes each day.



Exercise builds endorphins, the feel-good chemicals, and helps reduce stress.

Engage in Yoga or Meditation

There are many different types of yoga, some more active and others gentler and slower moving. Meditation also comes in different sizes and shapes, there are even walking meditations. The important thing is to find what works for you.

Get Adequate Sleep

Operating on insufficient sleep may lead to distorted perceptions and contribute to stress.


We can’t always change what is happening, but we can change how we view it. Sometimes stress reduction can be found in looking at an issue from a different perspective. Also, this shift in perspective may reveal new approaches to resolving the issue.