Blood pressure control for high blood pressure patients depends not only on medication and dietary adjustment, but also on stress management. In a modern, fast-paced work environment, high blood pressure patients face multiple sources of stress, and learning to reduce work stress effectively is essential to stabilize blood pressure and maintain health.
First, time management is the basis for reducing work stress. People with hypertension should be taught to plan their working hours rationally, to draw up a detailed work schedule, and to classify tasks according to their importance and urgency. Prioritize important and urgent tasks and avoid the anxiety and tension caused by the accumulation of tasks. For example, at the beginning of each day of work, a list of the tasks to be performed on that day is provided, a reasonable time is allocated to each task to ensure that the work is carried out in an orderly manner. At the same time, it is important to avoid overwork, to keep working for long periods of time and to get up and exercise at regular intervals and to relax. Simple stretching exercises, such as neck stretching, shoulder around, waist reversals, etc., can be carried out every hour or so to ease body fatigue and stress.
Secondly, an improved working environment also helps to reduce stress. It can be depressing and irritating when the working environment is noisy, light is inadequate or space is crowded. Patients can attempt some simple optimization of their work space, such as placing green plants, which not only beautify the environment, but also purify the air and give people a sense of fresh pleasure; adjusting the height and angle of the desk and chair to human engineering to reduce physical discomfort; and using soft lights to avoid strong light stimulating the eyes and the brain. In addition, if possible, consultations could be held with colleagues to maintain a clean and quiet working area and to work together to create a comfortable working environment.
The development of effective communication skills is also an important means of reducing work stress. At work, poor communication with colleagues, supervisors or clients often leads to contradictions and pressures. People with hypertension must learn to listen to the views and needs of others and express their views in a clear, concise and sincere manner. In the face of differences, stay calm and rational and avoid emotional quarrels. For example, when discussing project options with colleagues, they listened carefully to each other ‘ s proposals, and then expressed their ideas in a balanced manner, jointly exploring the best solutions. Good communication reduces stress levels by enhancing interpersonal relations and reducing friction and conflict at work.
Sport is a “good drug” to relieve work stress. For high blood pressure patients, proper exercise can facilitate blood circulation, release neurotransmitters such as endorphine in the body, improve emotional state and reduce stress. In the working space, some simple exercise can be carried out, such as walking up and down the stairs instead of taking elevators; walking in the vicinity of the company for 15 – 20 minutes during lunch break; or some simple exercise of exercise in the office, such as crouching, torso, chest enlargement, etc., which is repeated 10 – 15 times. After working hours, you can choose your own sports style, such as jogging, yoga, Tai Chi boxing, etc., and insist on 3 – 5 times a week for 30 – 60 minutes each. However, care should be taken to avoid excessive motion intensity and excessive blood pressure fluctuations. Prior to the exercise, it is advisable to consult a doctor and develop a reasonable plan for the exercise based on his/her physical condition.
The development of hobbies is also an effective way of shifting work stress. When people focus on what they like, they forget for a moment the troubles and stress at work. High blood pressure patients may, on the basis of their own interests, undertake activities during their leisure time, such as painting, calligraphy, photography, music, reading, etc. These activities enrich life, platinum and soothing, so that the body and soul can be relaxed and nourished. For example, a person who likes to paint can pick up a brush over the weekend and paint a beautiful view of his own heart; a person who likes to read can make a cup of tea at night and sink into the world of books. By fostering hobby, attention is diverted from the stress of work, so that the body and body can recover.
In addition, psychological adjustment is also essential to reduce stress. People with hypertension learn to understand their emotions and stress reactions correctly, and when they feel overstretched, do not suppress their emotions and can do so in the right way. If you talk to your friends, family, share your feelings and worries, you can also write a diary and record your thoughts and feelings. At the same time, it is important to remain optimistic and positive, to learn to look positively at the challenges and difficulties at work and to believe in its ability to deal with them. Minds can be adjusted by self-inflicted, meditation, for example, by spending 10-15 minutes a day in meditation exercises, sitting in quiet and comfortable places, closing eyes, focusing on your own breath, overcoming muzzles, relaxing.
People with hypertension need to reduce their work stress in a number of ways, using a combination of time management, improvement of the working environment, effective communication, exercise, development of hobby and psychological adjustment to create a relatively easy and harmonious working and living environment for themselves, thus effectively controlling blood pressure and maintaining health.
