anxiety and high blood pressure

[Anxietymumm]

Hi. I found out a few days ago that I have high blood pressure (I’m 42). I have experienced palpitations since 2020 and they have been reasonably under control since then by Bisprolol 1.25mg. Ever since I got the blood pressure diagnosis I have been feeling them more though and I’m sure it’s because my anxiety has been much worse as now all I think is that I’m going to have a heart attack or something. I have been started on ramipr 2.5mg. I wondered if anyone had any advice on managing anxiety and blood pressure. I’m a busy carer too so that doesn’t help either. Thank you.

[bluemoon572]

First it has to be determined what your heart rate&rhythm are when you're experiencing palpitations. This is done by wearing an outpatient cardiac monitor and having you jot down the exact times your palpitations are occurring. As a general rule, significant arrhythmias will show up within a week of wearing a monitor. The odds are that you're not experiencing serious arrhythmias. Stress management coaching should help you.

[Anxietymumm in reply to bluemoon572]

Thank you so much for your reply. I did wear a portable cardiac monitor when I first started with the symptoms a few years ago but they didn’t find anything significant. I guess I could ask for it again. Stress management coaching sounds interesting and like it could be helpful too.

[Ageingfast]

There are several ways to edge your BP down. I had good results from working at reducing the anxiety. I sit quietly, physically relax each muscle, and empty my mind. I know it’s almost certainly hard for you to find the quiet space, but there is a case for putting yourself first for just ten minutes each day, no matter what the responsibilities are.

I also use a tinnitus relaxer. This plays white Noise over a pleasant background noise of babbling brook/waves breaking and so on. I use this to get off to sleep and to do the above relaxation.

I take my BP at the same time each day. Initially this used to cause stress but once it, became routine the initial stress edged down.

Please don’t ignore the high BP. It might otherwise lead to heart attack. Just think of how much your children and your workplace will suffer from your absence. And even worse the dire consequences of a stroke.

Midsummers day is an excellent day to start your relaxation.

C.

[Anxietymumm in reply to Ageingfast]

Thanks Ageingfast. I certainly don’t intend to ignore the BP now I know about it but just feeling very anxious about it and can relate to the blood pressure monitor anxiety as I have one at home but am too scared to use it after recent high readings. I do try to have calm time in the day already but I know I could definitely do better with this and I certainly take on too much in everyday life. Always supporting others before myself!

[Ageingfast in reply to Anxietymumm]

I would not take my BP readings for some time. But by taking it at the same time each day it lost the negative impact. And I kept telling myself that I won’t be here for others if I continually ignore my own health.

It’s a lovely blue sky day here in rural Essex.

I will now walk down to my greenhouse. Relaxed.

C.

[BeKind28-]

Hello

Anxiety does make your Blood pressure higher and I am an anxious person and had to go on meds for mine when I was in my early 30's but they monitored it and kept it under control and still do

I would get palpitations to and found the more I worried the more I would get them

Been a carer I can imagine you get enough exercise doing that as they never get the credit they deserve sometimes and realise you are always on your feet but on days of a nice walk will help your overall health as well as it is good for the mind

Looking at your diet and avoiding things like salt is another thing that helps to

Try not to worry I know easier said than done but they are aware of what you have and will keep an eye on things and eventually you will have the perfect blood pressure along with less or no palpitations

If you feel at any time you are not happy and you do not have any regular reviews then contact your Doctor and speak with them

Let us know how you get on x

[Happyrosie]

along with what everyone said, anxietymumm. You might be anxious because you don’t know much about high blood pressure and why it needs looking to, so you might find help from the specialist charity Blood Pressure UK website.

As far as taking your own blood pressure is concerned, I expect it goes up just because you are doing it, and the cuff hurts!! If so, you are very much not alone.

I think you said in a post that you live on your own? I wonder if you could get a friend to help you with the blood pressure machine. You could sit down together with the cuff on, chat quietly together maybe with a cup of tea. Then close your eyes and take a few slow breaths while you friend starts the machine. When it’s done it’s bit, get the friend to write down the result so that you don’t see it. Then take two more readings (still sitting relaxing) and if the next one or two are lower then discard the first one. But NO TALKING when the machines working. And get your friend to hide the result and maybe take it again at the same sort of time the next day, or the next week.

Then you can calmly take your readings with you when you next see a medical professional .

Just sitting with your eyes closed and breathing slowly has a big effect on your blood pressure, and you owe it to those people who rely on you to look after yourself first.

[Suebedoo]

hi - everyone’s advice is really good. I’m a therapist and a lot of my clients find this tool useful

instagram.com/reel/C3zzPddt...

[Carercmb]

anxiety and BP go hand in hand as I well know. For me I finally managed to control both by not taking my BP so often.

I also take 3 readings after sitting quietly for 5 mins. No food or drink prior.

Walking is good or gentle excercise. Listen to music or meet with friends that lift your spirits.

Medication takes time but you will get there in the end.

[Jedi14]

I assume that at this stage you did'nt have a heart attack? But that you've been put onto heart meds.

[Anxietymumm in reply to Jedi14]

I’ve been put onto medication, Bisprolol and ramipril for high blood pressure and palpitations

[pete109]

I found that using the BP machine caused anxiety which then causes a high BP reading, but if you use it regularly you get used to it and the readings will be lower and more accurate, I take a reading in the morning and one in the evening, once you get used to it it becomes just routine, any BP test done in a hospital or surgery for me will be well over 200 / 100, when I get home after an hour or so it's back to normal, 'white coat syndrome' it's called, so for me taking my own BP reading at home is far more accurate, just a thought.

[TasteLessFood4Life]

Finding ways to switch off (e.g listening to music, playing board games,...). Exercise - is a great tool to reduce stress and take your mind off things.

Meditation or yoga.

Was suffering from panic/anxiety attacks with BP shooting above 150/100. Now rarely goes into that range without the help of medicine.

[J0mic0]

Please research those foods that increase nitric oxide while you still take the prescribed medications to keep things on an even keel.

Known foods that lower blood pressure naturally do it in two ways.. they reduce inflammation caused by a high sugar.. high carb … and omega 6 oils.

And increase nitric oxide in the blood which relaxes the arteries… beetroot.. celery… spinach …olive oil…flaxseed oil are high in omega 3 which lowers inflammation in the body…

My blood pressure return to normal using

olive leaf extract 500 mg per day and flaxseed oil …10/15 mls a day ..both these are plant based and only lower BP to normal limits not take them too far below.

Learn relaxation techniques (YouTube)

Find out the acupressure points that relax you too.. then when you notice the readings are staying low you should be able to reassure yourself and lessen your anxiety.

Buy a neck massager with heat control.. (Amazon)the neck muscles are often part of the BP problem due to sustained tension in the neck and shoulders..works like a charm.

Best wishes.