8 Fast Ways to Chill Out [cont ]
4) Plan Long Weekends
If you can't afford a full week away from work, put in for a few Mondays or Fridays instead. Experts say that taking mini-vacations can sufficiently recharge your batteries. (And since you'll be missing only one day of work, you won't have overflowing voicemail or e-mail to contend with when you return.)
"When we examined how vacation length affects stress levels, we found that taking several short breaks may be more beneficial than taking one long one," Eden says.
To get the most out of an extended weekend, you still have to seek out a slight change of scenery. "Physical separation can lead to mental separation from stressors," Nathan says. Check into a nearby B&B for a night, go on an all-day hike, or even just visit a new restaurant across town.
3) Become an Escape Artist
"An activity like watching a movie is the metaphorical equivalent of going to Hawaii," says James Amirkhan, Ph. D., a psychology professor at California State University Long Beach. "It lets you mentally check out and remove yourself from the problems in your everyday life."
2) Get a Hobby
Keeping your hands busy settles your mind. Just ask any knitter. Summertime activities that require repetitive motion, such as barbecuing (place burger on grill, flip, serve, repeat) or gardening (dig, plant, water, repeat), can lower blood pressure and heart rate.
"Repetitive motion works like a meditation mantra: It shuts down the body's fight-or-flight response," Reiner says.
You zero in on the task in front of you, taking your mind off looming deadlines and other upcoming events. For optimal chill-out effect, keep your sessions brief; Reiner advises 20-minute spurts. "The mind-soothing benefits of repetition dwindle the longer you participate in the activity," he says.
1) Stop Tension In Its Tracks
"Once stress escalates, it becomes tougher to let it go," says anxiety expert and clinical psychologist Tamar Chansky, Ph. D. "The secret is to counteract it as soon as it hits." Luckily, it doesn't take long to feel zen again. Next time you feel overwhelmed, try one of these 60-second tension busters:
- Go on a tear. Ripping paper to shreds offers serious relief. "Hearing a satisfying rip gives you something to focus on, and the physical act of shredding something without causing real harm releases tension," Chansky says.
- Share a joke. Cracking up increases feel-good endorphins and decreases stress hormones such as cortisol and epinephrine, say researchers at the University of California, Irvine.
- Just breathe. Achieve inner peace with this quick breathing exercise from Judith Orloff, M. D., assistant clinical professor of psychiatry at UCLA. First, conjure up an image that makes you feel tranquil, then close your eyes and take eight deep breaths, paying attention to the air filling your chest. Exhale with a sigh, imagining all the tension in your body evaporating. "Slow breaths help reduce stress hormones in the body," Orloff says. And a calmer you is a happier you.
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Source: http://www.womenshealthmag.com/files/best-tips/chill-out.html
8 Fast Ways to Chill Out
8) Unplug Yourself from the Office
Experts say we've become so obsessed with always being on that we've lost the ability to turn ourselves off. And that can pile on stress.
More than a third of the participants in a recent study, published in the journal Heart, felt frazzled by a sense of obligation to respond immediately to their constant barrage of e-mails. Women also feel more pressure to hit REPLY. But "just because you own a PDA doesn't mean it has to be on all the time," Muller says. "Each night, block 30 minutes for e-mail. When the time's up, turn off the device and put it out of sight."
Just don't schedule your catch-up session right before bed. "Hitting the sack with work on your brain makes it tough to transition into sleep mode, so put the kibosh on all business-related correspondence at least an hour before turning in," she says.
Experts say we've become so obsessed with always being on that we've lost the ability to turn ourselves off. And that can pile on stress.
More than a third of the participants in a recent study, published in the journal Heart, felt frazzled by a sense of obligation to respond immediately to their constant barrage of e-mails. Women also feel more pressure to hit REPLY. But "just because you own a PDA doesn't mean it has to be on all the time," Muller says. "Each night, block 30 minutes for e-mail. When the time's up, turn off the device and put it out of sight."
Just don't schedule your catch-up session right before bed. "Hitting the sack with work on your brain makes it tough to transition into sleep mode, so put the kibosh on all business-related correspondence at least an hour before turning in," she says.
7) Create a Chill-Out Routine
In the same way a pre-bedtime ritual puts you in the mood for sleep, a pre-downtime routine helps you get in the mood for relaxation.
In the same way a pre-bedtime ritual puts you in the mood for sleep, a pre-downtime routine helps you get in the mood for relaxation.
As soon as you arrive home, shed whatever reminds you of work: stash your bag out of sight and kick off your heels. "Changing your outfit can change your mindset instantly," Muller says.
Next, do something that offers a change of pace, recommends Susan J. Nathan, Ph. D., a health psychologist in Laguna Hills, California. "If you're a desk drone, head outside for a run or a swim; if you're on your feet all day, ease into a warm bath. Soon you'll feel yourself mentally drifting away from what stresses you out."
6) Take It Outside
Mother Nature may be the ultimate antidepressant. Exposure to natural light can increase levels of the mood-lifting chemical serotonin, says NYU psychologist Robert Reiner, Ph. D.
Research also shows that spending time outdoors is hugely important in preventing depression. "The expansive space, colors, and fresh air can all help your brain disengage," Nathan says.
She recommends trading your gym routine for outdoor exercise or eating lunch al fresco: "Try to notice every detail using all your senses—the shapes in the clouds, the taste of your lemonade, the warm breeze on your back."
5) Find a Balance Between Rest and Activity
When the weekend finally arrives, sometimes you're so determined to have fun that you try to cram in 147 things before Monday.
When the weekend finally arrives, sometimes you're so determined to have fun that you try to cram in 147 things before Monday.
But a jam-packed weekend can actually leave you more exhausted and stressed. "Even enjoyable activities can wear you out if you shoehorn too many into one weekend," Muller says.
She recommends carving out a half-hour each day just to chill. Try using the time to read (a study from England's University of Sussex found that reading can slash stress by 68 percent), listen to music (61 percent), or sip a cup of tea (54 percent).
Don't flip on the tube unless there's a show you really want to see. "Even though watching TV seems like a great way to zone out, mindless surfing actually stimulates your nervous system and thwarts your ability to relax," Nathan says.
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Source: http://www.womenshealthmag.com/files/best-tips/chill-out.html
10 Easy Ways To Minimize Your Stress
Stress is our reaction to any stimulus (physical, mental, or emotional -- internal or external), that tends to upset us. When the reactions are inappropriate, they can lead to health problems. The diseases most often connected to a stressful environment are heart disease, high blood pressure and cancer.
Additionally, doctors are seeing increasing incidents of stress as being connected to other conditions such as asthma, allergies, migraines, ulcers, bowel and skin problems. In fact, 75-90% of all visits to the doctor are related to stress.
To deal with stress effectively, identify your sources of stress, either within yourself or your environment, and then plan strategies for coping.
Ideas to help you relieve stress:- Rise early - reserve an hour before the family wakes to get organized for the day.
- Share your workload with family and co-workers.
- Take breaks in the day - even just 10 minutes - to clear your head and catch your breath.
- Set aside time to exercise.
- Don't take on too much at once.
- Give yourself permission to be imperfect.
- Learn to say "no".
- Eliminate clutter from your life.
- Relax with some music occasionally.
- Develop a forgiving attitude.
Medications ForTreat High Blood Pressure
Source: http://www.emedicinehealth.com/high_blood_pressure/page9_em.htm
Medications most often prescribed for high blood pressure include the following:
Water pills (diuretics)
- Diuretics are used very widely to control mildly high blood pressure, and are often used in combination with other medications.
- They increase sodium excretion and urine output and decrease blood volume. The sensitivity to the effect of other hormones in your body is decreased.
- Example - Hydrochlorothiazide (HydroDIURIL)
- Beta-blockers reduce heart rate and decrease the force of heart contraction, thereby reducing the pressure generated by the heart.
- They are preferred for people who have associated coronary heart disease, angina, or history of a heart attack, since they also prevent recurrent heart attacks and sudden death.
- Examples - Carvedilol (Coreg), metoprolol (Lopressor), atenolol (Tenormin)
- Side effects - Fatigue, depression, impotence, nightmares
Calcium channel blockers
- Calcium channel blocking agents work by relaxing the muscle in the walls of the arteries.
- They also reduce the force of contraction of the heart.
- Examples - Nifedipine (Procardia), diltiazem (Cardizem), verapamil (Isoptin, Calan), nicardipine (Cardene), amlodipine (Norvasc), felodipine (Plendil)
- Side effects - Ankle swelling, fatigue, headache, constipation, flushing
Angiotensin-converting enzyme (ACE) inhibitors
- ACE inhibitors stop the production of a chemical called angiotensin II, a very potent chemical that causes blood vessels to contract, a cause of high blood pressure. Blockage of this chemical causes the blood vessels to relax.
- Examples - Captopril (Capoten), enalapril (Vasotec), lisinopril (Zestril, Prinivil), quinapril (Accupril), fosinopril (Monopril)
- Side effects are infrequent but sometimes they can worsen kidney function and raise blood potassium levels, especially in patients with damaged kidneys. ACE inhibitors sometimes cause dry cough and rarely angioedema (severe swelling around the trachea/windpipe).
Angiotensin receptor blockers or ARBs
- ARBs work on receptors in tissues all over the body to prevent uptake of angiotensin II, and therefore inhibit the vasoconstrictor effect of angiotensin II.
- Examples - Losartan (Cozaar), valsartan (Diovan), candesartan (Atacand), and irbesartan (Avapro)
- Side effects tend to be less with ARBs than ACEIs with much less cough.
Alpha-blockers
- Alpha-blockers relax blood vessels by blocking messages from the nervous system that cause muscular contraction.
- Examples - Terazosin (Hytrin), doxazosin (Cardura)
- Since publication of a study known as the ALLHAT (Antihypertensive and Lipid-Lowering Treatment to Prevent Heart Attack Trial) in 42,000 patients, and premature termination of the alpha-blocker arm (discontinuation of treatment in the group receiving alpha-blockers) because of excessive incidence of congestive heart failure, alpha-blockers are no longer frequently prescribed and are primarily used in men with associated prostatism (benign prostatic hyperplasia, or enlargement of the prostate) symptoms.
Blockers of central sympathetic (autonomic nervous) system
- These agents block messages out of the brain from the autonomic nervous system that contract blood vessels. The autonomic nervous system is the part of the nervous system that is automatic and controls heart rate, breathing rate, and other basic functions.
- The effect of these drugs is to relax blood vessels, thus lowering blood pressure. These agents are not as popular because of excessive side effects, and no randomized trials demonstrate their effectiveness in lowering heart attacks, strokes, etc.
- Example - Clonidine (Catapres)
Direct vasodilators
- Direct vasodilators relax (dilate) the blood vessels to allow blood to flow under lower pressure.
- These medications are often given through an IV line in an emergency (that is, in malignant hypertension).
- Examples - Nitroprusside (Nitropress), diazoxide (Hyperstat). Oral medications are hydralazine and minoxidil.
Tips For High Blood Pressure Treatment
It is important to take steps to keep your blood pressure under control. The treatment goal is blood pressure below 140/90 and lower for people with other conditions, such as diabetes and kidney disease. The goal of hypertension treatment is blood pressure below 140/90 and protect important organs, like the brain, heart, and kidneys from damage. Treatment for hypertension has been associated with reductions in stroke (reduced an average of 35%-40%), heart attack (20%-25%), and heart failure (more than 50%), according to research.
High blood pressure is classified as:
- Normal blood pressure: less than 120/80 mmHg
- Prehypertension: 120-139/80-89 mmHg
- Hypertension: greater than 140/90 mmHg
- Stage 1 Hypertension:140-159/90-99 mmHg
- Stage 2 Hypertension: 160 or greater/ 100 or greater mmHg
Lifestyle Changes to Treat High Blood Pressure
A critical step in preventing and treating high blood pressure is a healthy lifestyle. You can lower your blood pressure with the following lifestyle changes:
- Losing weight if you are overweight or obese.
- Quitting smoking.
- Eating a healthy diet, including the DASH diet (eating more fruits, vegetables, and low fat dairy products, less saturated and total fat).
- Reducing the amount of sodium in your diet to 2,300 milligrams (about 1 teaspoon of salt) a day or less.
- Getting regular aerobic exercise (such as brisk walking at least 30 minutes a day, several days a week).
- Limiting alcohol to two drinks a day for men, one drink a day for women.
9 Tips For High Blood Pressure Prevention
Source: http://www.emedicinehealth.com/high_blood_pressure/page13_em.htm
The following strategies may help to prevent high blood pressure and organ damage it may cause. For more details on how you can achieve these goals, see Self-Care at Home.
- Eat a nutritious, low-fat diet.
- Exercise regularly.
- Decrease salt (sodium) intake: Read food labels so you know the salt content before you buy a product in the grocery store.
- Maintain a healthy weight: If you are overweight or obese, try to lose weight.
- Use alcohol in moderation, if at all.
- Stop smoking.
- Get your blood pressure checked periodically. Consider getting an accurate and easy-to-use home monitor.
- Take your blood pressure medications as directed, even if you're feeling fine.
- Reduce stress and practice relaxation: Physical activity will help with this.
Symptoms of High Blood Pressure
One of the most dangerous aspects of hypertension is that you may not know that you have it. There are generally no symptoms of high blood pressure, so you usually don't feel it. In fact, nearly one-third of people who have hypertension don't know it. that is why we can call it as Silent killer. The only way to find out if you have high blood pressure is to get your blood pressure checked on a regular basis. This is especially important if you have a close relative who has high blood pressure.
If your blood pressure is extremely high, there may be certain symptoms to look out for, including:
- Fatigue or confusion
- Vision problems
- Chest pain
- Difficulty breathing
- Irregular heartbeat
- Blood in the urine
- Pounding in your chest, neck, or ears
If you have any of these symptoms, see a doctor immediately. You could be having a hypertensive crisis that could lead to a heart attack or stroke.
Untreated hypertension can lead to serious diseases, including stroke, heart disease, kidney failure and eye problems.
People often do not seek medical care until they have symptoms arising from the organ damage caused by chronic (ongoing, long-term) high blood pressure. The following types of organ damage are commonly seen in chronic high blood pressure:
- Heart attack
- Heart failure
- Stroke or "mini stroke" (transient ischemic attack, TIA)
- Kidney failure
- Eye damage with loss of vision
- Peripheral arterial disease
- Outpouchings of the aorta, called aneurysms
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