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In many cases, panic attacks raise your blood pressure temporarily due to the increased amount of adrenaline hormone rushing to your blood. A lot of people go to the hospital and find that their blood pressure is higher than normal. The doctor may diagnose you with high blood pressure (HBP) and run some tests. Whether they are normal or not, your nightmare just began. From checking your BP multiple times to overthinking about how high it is will make you even more nervous and may cause a panic attack. You may be wondering how to stop worrying or obsessing about your blood pressure.
The good news is that you can beat these worrying thoughts that could trigger your panic attacks or worsen your symptoms. The first step is to acknowledge the problem. Then you will need to focus on facing your panic attacks. Our article “How can I stop panic attacks naturally and fast” will help you to overcome your intense fears without any medication. From great tips to suggestions, this post can make a difference in your life. Once your symptoms start to disappear your negative thoughts will also diminish. However, you can start to shift any worrying thoughts about your blood pressure into more positive ones. The bottom line is that you do not let your mind play tricks on you.
We will share effective suggestions and solutions to help you stop worrying about your BP and having your blood pressure is taken. Also, we will show you how to keep your blood pressure lower when your panic attacks occur.
Obsession with blood pressure: more common than you think
How many times have you checked your BP today? 5, 10 or 15 times? Getting different readings? Feeling anxious or panicky about having high blood pressure? Do not worry. You are not alone!
The night I had my first panic attack my doctor told me that my blood pressure was high. Nobody asked me anything else and I was given medication even though all my blood tests came normal. I thought I found the solution to my problem but I felt sick and even more anxious. My BP was normal afterward but the doctor was not able to give me a reason why it was high. Then I started to have an obsession with blood pressure.
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From that moment on, I was thinking a lot about my heart beats and my blood pressure. Also, not knowing what was causing my intense fears at that time, my worries easily triggered my intense outburst of fear which caused my blood pressure to rise.
There are cases of not only obsession over BP but also people who have a fear of taking blood pressure. I was feeling that way as well. The only thought of blood pressure and hearing people talking about it would cause my irrational fears to develop into a full-blown panic attack. Unfortunately, many of you live the same experience which brings more tension into your life and for those who have panic attacks, the symptoms get more intense. I know how to feel and I also know you can defeat it!
However, I’m very happy to tell you that this horrific nightmare is now part of my past. Yes, you can beat the obsession over blood pressure once and for all.
Recommended reading: 13 best relaxation products that helped our panic attacks
How to stop worrying about your BP
Just like me, you can overcome your worries about your blood pressure. Any negative thoughts can be beaten with positive or enlightening ones.
However, sometimes you cannot manage them because you may be feeling very anxious or panicky. Sometimes we tend to ignore that your blood pressure is a bit higher due to your stress levels or panic attacks.
The more you think about it the worse you feel. Like any fears, you will need to conquer them. The tips below will definitely make a difference in your life:
Suggestions to fight your fears over high blood pressure
These are my best ways to defeat your obsession over HBP:
- Do not measure your blood pressure when you feel nervous or panic attack symptoms. Wait until you feel better. If you measure it while you are nervous, it is likely to be a bit high. However, do not assume your BP is high. You can follow our tips to overcome your panic attacks here.
- Another strategy that worked for me was to bring my blood pressure monitor to my doctor. He measured my blood pressure with his sphygmomanometer and then he let me used my blood pressure monitor in his office. Then we compared the results. He concluded that I might have “white robe blood pressure” which occurs when your BP is high when measured in a hospital or doctor’s office. However, it never happened to me until I started suffering my intense attack of fears. The good thing was that I was starting to overcome my obsession with my blood pressure. Bringing your BP monitor to your doctor’s office to compare is a good way to help.
- Another way to stop worrying about your blood pressure is to shift your concerns into positive thinking. For example, if all your blood work is fine just believe that you are fine. Also, when your worries start to pop into your mind just try to keep your mind distracted or think something positive. Always remind yourself that you are going through a hard time and this will all pass.
- A couple of years ago, when I found out that I had panic attacks my obsession over blood pressure went away gradually. However, these thoughts may appear from time to time but will disappear.
How to overcome the fear of having blood pressure taken
Informing yourself will help you stop obsessing over high blood pressure. It happened to me and I was able to overcome it.
In my own experience, it was really hard or almost impossible to relax at the doctor’s office. That’s why I preferred to monitor my blood pressure at home. However, if you need to go to a doctor’s appointment, the following is what you need to do:
- Prepare yourself mentally days or even weeks before the appointment. Think positively that everything will be fine.
- If you have a BP monitor try to practice at home. it is not the same but you can imagine being at the doctor’s office or have your friend monitor it for you and see how you feel.
- Learn to relax. Sit down and check any tightness especially your arms, neck, shoulders. Breathe deeply and relax your muscles starting with your legs, belly, back, arms, shoulders, and neck.
- Notice your posture. Keep in mind that your sitting position makes a difference in your BP readings.
- Expect any readings. What’s the worse that can happen if your readings are not the way you expected? Think that the world will not end. Keep in mind that blood pressure fluctuates during the day depending on how you feel and your stress levels.
How to keep your BP down naturally
Your panic attacks might cause a temporary increase in your blood pressure but later you will feel better. It took me around 3 weeks to have some improvement after my last panic attack. When I found I had panic attacks my blood pressure improved because I no longer obsessed about it. However, I started to focus on overcoming my intense fears.
Follow these 7 tips to help keep your blood pressure down whether it is caused by panic attacks or not:
- Breathe deeply
Make sure you inhale filling your belly with air like a balloon. Hold it for a couple of seconds and exhale slowly. At first, it may be difficult but you can put your hand on your abdomen and feeling how it moves when you are breathing. This has helped me to control my breathing and help me feel better.
- Eat healthily
Certain foods that contain too much salt and white flours may cause an increase in your blood pressure. Eat fruits, vegetables, and whole grains to keep it down.
- Go for a walk
There is no better medicine than going for a stroll to help you relax and distract your mind. Walking is a complete workout that helps you not only to stay in shape but to release stress as well.
- Think positively
Have you heard that your brain is the most powerful organ? Indeed. Thinking negatively can damage your immune system, deplete your feel-good hormones, and even create stress. Always smile even to the most adverse situations and think that everything will be fine!
- Be prepared
Being ready to face your panic attack helps you overcome the symptoms which also helps avoid a rise in your BP.
- Do not worry too much
It is better to let things go when you face a situation you cannot control. Sometimes, things happen the way we did not expect and the only thing left to do is to face it. This can cause a great deal of stress which can raise our blood pressure. Just free yourself and move on with your life. Accept that we cannot change everything or anyone. Focus on yourself!
- Have time to chill
Living a hectic lifestyle? Always find a moment to relax. Sleep early, connect with nature, have chamomile herbal tea, and listen to relaxing music to reduce stress. It will improve your quality of life and keep your blood pressure within normal levels.
We all have had our fears and worries. However, the most important thing is to accept a situation that we have and move forward. Adopting a positive attitude and facing our issues will make a drastic difference. We hope our article “How to stop obsessing over your blood pressure forever.” has been of great help for you, your friends, and your family. We hope you can see the light at the end of the tunnel. Remember, tomorrow will be a better day!
B.L.A. is a web developer/designer and writer who enjoys country life in western Pennsylvania, USA along with her husband C.C.A, who is also a contributor, co-author, and editor.
Check out their other blog SmartAroundyourWrist.com.