Managing Stress and Blood Pressure at Home

Managing stress and blood pressure at home

Stress raises blood pressure in the short term, and long periods of stress can make it harder to keep under control. The good news is that small daily habits can help.

Measure it correctly

Sit quietly for five minutes before measuring, with your back supported and your arm at heart level. Take two readings a minute apart, at the same times each day, and write them down to bring to your next visit.

Slow breathing

Breathing in for four counts and out for six, for a few minutes, can help the body shift into a calmer state. Try it in the morning, before bed, and whenever you feel tension building.

Move every day

Thirty minutes of brisk walking most days of the week is one of the most effective ways to support healthy blood pressure.

Watch salt, caffeine and alcohol

Cutting back on salty processed foods, limiting caffeine and keeping alcohol moderate all make a measurable difference.

When to see a doctor

If your readings are regularly above 140/90, book a consultation. Seek emergency care for a very high reading with headache, chest pain or blurred vision.

This article is general information, not medical advice.