4 Stress-Relief Tips for High Blood Pressure — From Someone Who’s Been There
Key takeaways:
Mary Westheimer has learned to manage high blood pressure since being diagnosed 15 years ago.
She discovered that small, consistent habits can make a big difference in managing stress and blood pressure.
Her stress management includes medication, meditation, breathing exercises, and taking breaks.
Everyone experiences stress to different degrees. Sometimes, it’s a bad day at work. Other times, stress can become chronic.
When stress elevates your blood pressure, it’s important to find ways to manage it. Reducing stress can help keep your blood pressure steady and protect your overall health.
Mary Westheimer, a 69-year-old author in Phoenix, was diagnosed with stress-related high blood pressure 15 years ago. Since then, she’s developed a practical approach to managing stress. These are the key techniques she uses.
1. Find the right medication
Mary found that managing blood pressure wasn’t as simple as getting a prescription. Over the years, she tried five different medications, and each caused side effects she couldn’t tolerate.
Her rule? “I won’t take anything that makes me feel worse than whatever it is I’m taking it for.”
Eventually, a cardiologist prescribed amlodipine, a medication that helps lower high blood pressure and treat chest pain by relaxing blood vessels. This makes it easier for the heart to pump blood. She’s been taking it for 4 years.
Tip: Talk to your doctor about medication side effects and find a regimen that feels right for you. Monitoring your blood pressure at home can also tell you how well your medication is working.
2. Practice meditation to lower stress
Mary began meditating 10 years ago, starting with just 5 minutes daily. She gradually increased her practice to 20 minutes twice a day. Meditation, she says, helps her slow down and get a broader perspective on her stress.
Here’s what she recommends to anyone who’s interested in trying meditation:
Find group support. Mary finds meditating with a group more powerful. She attends weekly sessions.
Start slow. If you’re new to meditation, start with just 5 minutes daily. Meditation apps or guided meditations can help.
Create a consistent routine that fits your schedule. Mary meditates in the morning and before bed.
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Small daily efforts can build up to long-term benefits for stress and blood pressure.
3. Breathe deeply and pay attention to your body
Learning to breathe deeply has made a big difference in Mary’s stress management. She noticed she often stopped breathing when tense or only took shallow breaths. Now, she makes a habit of breathing deeply into her chest when she feels overwhelmed.
She shares some of her tips for breathing:
Relax your muscles. Mary practices keeping her hands open rather than clenching them when she feels stressed.
Respond, don’t react. Focusing on her breath helps her respond calmly to situations instead of reacting impulsively.
Practicing deep breathing and muscle relaxation can keep you calm in stressful moments.
4. Take breaks to recharge
Mary’s doctor advised her to find activities that brought her joy and peace. Though meditation helps, Mary also knows the value of taking quick breaks, even just to breathe deeply or rest for a few moments.
When work or responsibilities feel overwhelming, she spends a few minutes away doing something else.
“When you come back, you actually do a better job because you’re not thinking about ‘I’m losing time,’” she says.
Tip: Regular breaks throughout the day reduce stress and improve productivity. Even a few deep breaths can make a big difference.
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