How to Control Blood Pressure in a Stressful Situation

When you experience stress, your body produces hormones that temporarily increase blood pressure by increasing your heart rate and narrowing your blood vessels. This increase in blood pressure can be significant, but it should quickly drop back to normal once the stressor is gone. According to the Mayo Clinic, repeated spikes to your blood pressure may damage your circulatory system in a manner similar to a diagnosis of high blood pressure. Learning methods to control a negative response to stress and, as a result, control your blood pressure, will reduce these risks.

Instructions

• 1

  Identify your personal stress symptoms. Ask yourself how you respond when you are stressed. Does your heart beat faster? Do you clench your jaw? Do you hold your shoulders tight? Do you drink more? Recognizing your unique pattern of stress symptoms will help you to identify when your blood pressure may be spiking.

• 2

  Breathe deeply and slowly. Intentionally inhale to a count of three and exhale to a count of three. Most people under stress will breathe much faster than usual. Consciously slowing your breathing can stop the stress reaction cascade and lower your blood pressure.

• 3

  Walk briskly around the block once or twice. When you experience a stressful situation, your body naturally produces hormones that evolved biologically to help you to defend yourself or to escape. This is called the "fight-or-flight" response. Since fighting is rarely a socially accepted option, exercise fulfills the flight response and lowers your blood pressure.

• 4

  Resolve the situation to prevent the stressor from recurring. The best way to manage spikes in your blood pressure is to gain more control over the stressors in your life. Talk to friends and family and ask for their advice. If the stressful situation is occurring at work, talk to your human resources specialist to see what he can do to help.