What to do if your blood pressure rises due to anxiety

Any emotional upheaval can be classified as stress. It doesn't matter whether they are positive or negative. In any case, a situation that is unusual for the body is formed, to which it has to adapt. For this reason, it is forced to produce special substances called stress hormones.

What is hypertension

A small educational program: arterial hypertension or hypertension (as this disease is called “in the old fashioned way”) is a disease that has not been fully studied, is dangerous and practically irreversible. The word “irreversible” must be used with caution: if the disease is no longer in a mild form, it is impossible to get rid of it. But the progression of the disease can be stopped. If you managed to detect the disease at the very beginning, you can level it out - but this requires great effort on the part of the patient himself, because you will probably have to change your lifestyle. Sometimes - radically.

Hypertension is characterized by a persistent increase in pressure, i.e. blood pressure in arterial vessels. It grows due to a complex mechanism, which drug therapy tries to correct. It is almost never possible to say absolutely exactly what became the trigger and launched the disease in the body. This is possible, perhaps, only in the case of secondary hypertension, when, for example, kidney pathology led to hypertension. Essential or primary hypertension occurs due to unknown causes.

But if the root cause cannot be determined for certain, we can say with confidence what factors can become provocateurs of the disease.

Among the provoking factors today, the following are confidently identified:

• Heredity – it’s difficult to compete with genetics, but it is still possible to prevent the disease.
• Negative habits are a chemical addiction (alcohol, nicotine, drugs), all this undermines the body’s resources, triggers various dysfunctions and deformations in it, and quite quickly, addictions turn into organic lesions and diseases, including arterial hypertension.
• Nutrition - from unhealthy eating behavior to specific harmful eating habits: this includes adherence to fried, fatty foods, overeating, and a large amount of salty and pickled foods in the diet.
• Obesity - in the wake of body positivism, some supporters of “natural beauty” even threaten the medical community with lawsuits for allegedly blaming body features for all diseases. Despite the initially constructive messages of body positivism, the popular movement has become simply dangerous - people are losing the distinction between the concepts of “features of body constitution” and “obesity.” Everyone must clearly understand for themselves where individuality ends and illness begins. Obesity always (some earlier, some later) threatens diseases. Hypertension is a variant of the negative scenario of obesity, the frequency of which can be called frightening.
• Stress is the very case when frequent psycho-emotional stress leads to the body “getting used” to triggering a natural physiological reaction to irritation; certain mechanisms that trigger the disease occur in it. Stress and pressure are clearly linked, and when doctors tell you “don't worry, stay calm”, these are not just words of encouragement, but a medical warning.

These are not all provoking factors, but they are the most common - they threaten everyone. Therefore, everyone should think about how to prevent one-time pressure surges “from nerves” from turning into a disease.

↑ How to distinguish hypertension from a temporary increase in pressure?

It is curious, but an increase in blood pressure due to nervous overload does not always indicate that a person has a serious illness. How to distinguish a temporary increase in blood pressure from hypertension? The answer to this question is important, since prolonged stress leads to the fact that the symptoms of arterial hypertension do not go away for a long time. Moreover, the patient complains of progressive deterioration, due to which he will have to seek specialized help.

Usually, without conducting a differential diagnosis, a specialist does not diagnose hypertension. In such cases, the cardiologist monitors the person’s condition for at least 14 days. During this period, control pressure measurements are carried out. Additionally, the specialist refers the person to a consultation with an endocrinologist, since hyperfunction of the thyroid gland can give similar symptoms.

At the same time, light medications are prescribed, including those based on herbs. If all the measures taken do not have an effect, and the patient complains that the pressure has increased again, he is recommended to conduct daily monitoring of his heart function. An obligatory part of the diagnosis is an ultrasound of this organ. It happens that constantly elevated blood pressure and complaints of fatigue, tiredness, and rapid pulse are a sign of mitral valve prolapse. But this is not the only thing that these symptoms indicate. There are many diseases accompanied by high blood pressure.

Failure in the production of hormones is also unfavorable for blood pressure. For example, cortisol and blood pressure are inextricably linked. If the level of the hormone rises, this entails an increase in blood pressure numbers. The main sign that allows you to distinguish real hypertension from a temporary increase due to stress is a decrease in levels as the irritating factor disappears. On the other hand, it is difficult to judge by this sign: if a person is almost constantly in a state of stress, his blood pressure will constantly jump. Here a completely different approach is required, otherwise not only hypertension will develop, but also more serious diseases.

Why does blood pressure rise with excitement?

Jumps in blood pressure during stress are a normal, adaptive response of the body. It can manifest itself both in hypertensive patients and in people who do not have this disease. In this case, psycho-emotional arousal is perceived as a load, as a result of which the activity of the sympathetic nervous system increases. Due to this, a lot of adrenaline is released into the blood: this increases vascular tone, blood pressure on the walls of the vascular network increases, and the heart begins to work with greater intensity. In a healthy person, this condition develops quickly, but quickly passes. That is, the pressure rises quickly from excitement, but just as soon it returns to normal. When such cases are episodic, they do not pose a threat.

But with hypertension the picture will be different. Any stressful situation against the background of illness increases the cardiac load, but the heart is already working in a different mode, trying to cope with the pressure of blood on the walls of blood vessels.

A jump in blood pressure during stress in hypertensive patients can result in a hypertensive crisis. This is extremely dangerous for the so-called target organs.

What are target organs?

Hypertension is characterized by a negative direction of the disease towards certain organs. Due to the fact that they are the ones under threat, they are called target organs. These are the kidneys, heart, as well as eyes, blood vessels and the brain.

Target organs - what is the threat:

• Heart. Hypertension threatens left ventricular hypertrophy. It progresses as a response to the fact that the heart must constantly pump blood into the vascular bed with tension. To perform its functions, the heart increases heart rate and their strength. But over time, due to such overload, the left ventricular muscle wall will thicken and blood flow will be insufficient. The heart gets tired, it is, one might say, stretched. A failure of the diastolic function of the left ventricle may also occur, and the development of CHF (chronic heart failure) is also possible.
• Vessels. With hypertension, blood vessels are narrowed as their muscle structure contracts. After some time, they adapt to this state, simply stopping relaxing due to the fact that the muscle wall is transformed into connective tissue - remodeling of the vascular bed occurs. And vascular deformations, of course, entail serious processes of vision loss, as well as progressive coronary atherosclerosis. It must be said that diabetes and nicotine addiction significantly accelerate these processes.
• Brain. The main threat is stroke. It can be hemorrhagic or ischemic. Another threat is the development of hypertensive encephalopathy. Cognitive failures and dementia cannot be excluded as complications. Brain atrophy is fraught with serious deterioration in intellectual functions and dementia.
• Kidneys. Hypertension really affects the condition of the paired organ. Thus, microalbuminuria may develop as a result of hypertension, a condition in which protein pathologically passes through renal filtration. The development of chronic renal failure, which is characterized by the loss of the functionality of the paired organ to remove metabolic products, is also possible.

Of course, hypertensive disease does not immediately begin to “attack” target organs. The threat of damage to these organs increases as the disease progresses.

Hypertension and stress are definitely related in that the more often a stressful situation occurs in hypertensive patients, the worse the patient reacts to stress, the faster the disease will progress. This means the higher the likelihood of damage to target organs.

Inhibitors

The most popular group of drugs for reducing high blood pressure from nerves are ACE inhibitors. The presented group of drugs helps to qualitatively control blood pressure levels. Taking them reduces the risk of heart complications. The growth of changes in target organs also slows down. The risk of developing heart failure is reduced.

Inhibitors suppress the renin-angiotensin-aldosterone system. This process is accompanied by a decrease in blood pressure and a decrease in the risk of developing left ventricular myocardial infarction. Side effects include bronchospasm and a sore throat. Today, pharmacies offer a fairly large selection of inhibitors: Enalapril, Ramipril, Perindopril, Zofenopril, etc.

At the very beginning of the course, small doses of the drug are used. A stable effect is observed after 2-4 weeks. Contraindications for use are pregnancy, excess potassium, renal artery stenosis, allergic reactions to previously used hypertensive drugs.

How to determine if your blood pressure is due to stress

The symptoms of hypertension can be distinguished from blood pressure that rises with excitement. During a stressful event, as already mentioned, blood pressure increases as a response to the production of adrenaline and cortisol. The blood pressure itself may increase insignificantly; in this case, no specific therapy is required. The main signs of such a reaction are increased heart rate and headache. Migraine is a response to the production of cortisol, and increased heart rate is a response to high adrenaline release.

Nervous pressure manifests itself:

• Noise in the ears;
• Redness of the facial skin;
• Hyperhidrosis;
• Feeling of strong blood pulsation;
• Disorientation in space, dizziness.

If your blood pressure has increased precisely because of stress, and you do not have hypertension, you should never take antihypertensive drugs. If you take them anyway, then there is a high probability of a serious drop in blood pressure, which could result, at a minimum, in fainting.

A one-time increase in pressure will not change anything in the body. But if it seems to you that after stress the condition does not stabilize for a long time, measure your blood pressure several times a day. If you record high readings more than once or twice, it’s time to see a doctor. These may indeed be the first symptoms of hypertension.

↑ How to reduce blood pressure after stress?

If the increase in blood pressure due to stress happened once, taking blood pressure pills, for example, beta-blockers, is not recommended. They can only be prescribed by a doctor. Experts recommend treatment with medications if the disease is at stage 1 or 2 of development.

If there is an increase in blood pressure due to stress, it is advisable to take sedatives of natural origin. These products contain the herbs motherwort, lemon balm and valerian root. You can brew the herbs yourself and drink them instead of tea.

Is pressure due to nervousness dangerous?

Of course, this phenomenon cannot be called harmless, especially if it is repeated frequently. It is impossible to hide from stress - it overtakes modern people every day. But not everyone constantly grabs their heads and runs to the tonometer. Many people understand: if anxiety comes on strong during stress, and then for a long time I have a headache and my heart is pounding, something needs to be done about it. The more often you detect such a reaction to any stress, the sooner you should consult a doctor.

To begin with, it would be a good idea to see a neurologist and cardiologist - it is possible that the issue is not incipient hypertension, but in VSD. Vegetative-vascular dystonia is a serious disorder, but it is quite amenable to correction.

If you already have hypertension, and every stress leads to a jump in blood pressure, the situation is even more alarming.

Often, an increase in blood pressure against a stressful background is fraught with:

• Tachycardia;
• Angina pectoris;
• Pulmonary edema;
• MI (myocardial infarction);
• Stroke.

And this is not medical intimidation, but a very real prospect for those who cannot find a compromise solution in the relationship between “nerves and pressure.”

Consider stress as a disease that aggravates the course of the underlying disease. This is not just an event that you can “suffer through” and forget, but another disruption to your cardiovascular system. Therefore, stress should definitely be resisted. And the question: “The pressure increases due to nervousness - what to do?” set correctly. We need to act!

Development mechanism

The term refers to a persistent or temporary increase in blood pressure (above 140/90 mmHg) after the occurrence of a stressful situation.

The main mechanism of occurrence is the accumulation of oxidants in tissues under the influence of stress. This is manifested by free oxidation of lipids in cells. This condition especially concerns neurons of the nervous system.

The main centers regulating blood pressure are the medulla oblongata and the cerebral cortex. In the listed structures, the sensitivity of neurons to the action of certain substances (neurotransmitters) changes. This is manifested by the formation of emotional arousal in the brain, which leads to a persistent change in the mechanisms of blood pressure regulation. As a result, temporary nervous hypertension appears, which without treatment can become chronic.

Stress and blood pressure are inextricably linked, thanks to the participation of nitric oxide in this process. Its deficiency is explained by the narrowing of blood vessels, as a result of which persistent nervous hypertension is formed. This causes disturbances in the normal functioning of the heart and kidneys.

Increased stress results in increased release of renin (an enzyme in the kidneys that regulates blood pressure) and angiotensin (a hormone that causes blood vessels to constrict). Nervous excitability is increased. This is due to the adverse effects of these hormones. An increased level of angiotensin in the blood leads to an increase in the formation of adrenaline and norepinephrine. They are stress hormones that protect the body. Adrenaline causes the heart muscle to contract more frequently, which simultaneously constricts the blood vessels. Therefore, people with blood pressure at the borderline of normal have hypertension due to nervousness and during complete calm.

High levels of adrenaline are considered dangerous to the body. Normally, it increases blood pressure and therefore must be completely consumed. If this does not happen, then there is first a temporary increase, and then a permanent one. Long-term stress disrupts the normal functioning of the heart, which over time increases the risk of developing chronic diseases.

Psycho-emotional stress provokes the release of catecholamines - adrenaline and norepinephrine. These hormones increase blood pressure. Arterial hypertension from nerves is caused by the following reasons:

• surgical intervention;
• hypoglycemia (a decrease in blood glucose concentration below normal);
• injury;
• alcohol withdrawal;

Approximately 2 hours after surgery, many patients notice an increased level of blood pressure, this is a manifestation of hypertension. The main mechanism that can increase it is the activation of the nervous system. The level of catecholamines in patients during stress significantly exceeds normal values. Postoperative nervous hypertension most often persists no longer than 24 hours.

The most excitable group of patients are people with hypoglycemia. After emotional stress, high levels of adrenaline significantly increase systolic blood pressure. It is affected to a lesser extent by norepinephrine.

The occurrence of acute stress is possible even after alcohol withdrawal, and increased activity of the nervous system becomes its result. This condition develops 3-4 hours after the last drink. Higher levels of catecholamines are also observed after injury. This happens especially often when the renal artery, kidneys and adrenal glands are damaged.

If your blood pressure has already risen, how to help yourself

If you do not suffer from hypertension, then, as already mentioned, you should not run to the first aid kit. There is no need to once again help the body with medication - there is a chance that it will “forget” the recovery response and will stop coping without sedatives. But, as already noted, this advice is valid for healthy people.

If you are hypertensive, then if your blood pressure increases due to a stressful background, you need to:

1. Lie down and try to calm down. There is no need to lie down on the sofa, drink coffee and pie and watch a TV series - this will not distract, but will only aggravate the situation. It makes more sense to stay alone in a dark, cool room, without various external stimuli.
2. You can take a light soothing tea. Usually these are herbal drinks with mint, chamomile, and lemon balm. Drink tea in small sips. Medical psychologists advise hypertensive patients to have a favorite cup that you like in appearance and looks like a cute little thing that evokes only warm associations. And in case of high blood pressure, drink your herbal tea only from this cup. A variety of effects are triggered: from placebo to the objectification of fear.
3. Close your eyes and lie in silence. Don’t be afraid to fall asleep and not have time to complete some tasks. If in such a state you allow yourself to run, work, in a word, be active in every possible way, in the end you will not have time to complete much more tasks. Listen to your body - when it gives a signal about fatigue, about some kind of failure, do not argue with it, give it a rest.
4. Take a few deep breaths/exhalations. Remove tight clothing. Open the window.

If the pressure reaches 150 units in the upper range, take a sedative. Usually 40 drops of valerian or peony tincture are enough to improve your well-being.

If the condition does not stabilize and blood pressure rises even higher, take your usual antihypertensive drug. If the condition worsens, call an ambulance.

How to deal with high blood pressure

Stress causes high blood pressure, what to do? First of all, you should reduce the load on the nervous system and note exactly when blood pressure begins to rise in order to eliminate the cause. You can use the services of a psychologist or correct your behavior yourself.

Yoga for hypertension

Stress resistance increases:

• regulation of diet, sleep;
• normalization of water and mineral balance in the body;
• consuming enough vitamins to stimulate neuronal recovery;
• the use of herbal decoctions that have a mild sedative effect (valerian, lemon balm, mint, St. John's wort, chamomile, motherwort, hawthorn, peony);
• moderate physical activity;
• soothing baths with sea salt or essential oils, but the water should not be too hot.

You can relieve stress and lower high blood pressure with regular walking before bed. It is strictly not recommended to take antihypertensive drugs during stress, otherwise you may lose consciousness due to a sharp drop in blood pressure.

Neutralizing stress

How to eat to avoid stress

Nutrition really plays a huge role in how our body interacts with the world around us, including stress. Someone with an incorrect diet only “stirs up” this conflict, making himself more irritable and less flexible. Some people try to eat in such a way as to never cease to feel inner lightness, mobility, and readiness for active action at any moment.

It's not just about what you eat, but how you eat. One of the main problems of modern man related to nutrition is overeating. By the way, this factor can also be called a provocateur of hypertension.

How to understand that you are overeating (mini-test):

1. Can you always stop? Do you often add food to a plate that originally contained a whole portion? If this happens often, you are definitely overeating.
2. What feelings do you have after eating (after, not during)? Lightness, a surge of strength, and high spirits are a normal reaction to eating. If you feel “full belly”, drowsiness, lethargy, general heaviness in the body, you don’t eat - you overeat.
3. Do you feel the taste of your favorite dishes 100%? If this is the case, then everything is normal. But for those who overeat, the taste of food becomes dull over time.
4. Are you full of energy after eating? Are you ready to get things done, do you feel capable of multitasking? If yes, then everything is normal. But if food simply “masks out” stress, but does not move you towards solving problems, it is overeating.

Finally, everything can be calculated using nutritionist formulas. As already noted, obesity is one of the main provocateurs of hypertension. Therefore, it’s never too late to take care of your diet and normalize everything. To do this, you need to calculate your daily diet in calories and follow it, without allowing yourself any indulgences. At the same time, one day a week you can allow yourself to eat something sweet or starchy, in a word, not dietary. But this will not be a breakdown, but an acceptable relaxation.

What is good for the body in dealing with stress?	Why is the product so valuable?
Meat, dried fruits, nuts	They contain a lot of magnesium and B vitamins. But the method of preparing meat is very important, as well as the measure - a small handful of nuts a day is possible, as is a little dried fruit in porridge.
Legumes and grains	They contain enough phosphorus, which protects and strengthens the nervous system.
Seafood, seaweed	The most valuable sources of iodine, which is necessary for the functioning of the endocrine system and more.
Citrus	Simple and affordable products for antioxidant protection of the body

↑ Traditional medicine methods

In addition to the methods described above, chokeberry is considered a good traditional medicine. The treatment course lasts from 15 to 20 days. It is recommended to take 10 to 15 g of berries daily or drink juice based on them.

Garlic mixed with vodka also helps against nervous hypotension. Take two heads, having previously crushed them. Then mix it with 250 g of alcohol and leave for 12 days. The product should be taken for 3 weeks, 20 drops each. You can add mint to improve the taste.

Motherwort has proven effectiveness. If valerian requires long-term use, then this is not relevant for this plant. It is good to take it as part of modern drugs, for example, Novopassit.

Aromatherapy sessions provide effective relaxation. For nervous hypertension, lavender, ylang-ylang, rose and marjoram oils are used. The use of citrus fruits and bergamot is allowed. Take warm water into the bath and add 3 drops of oil.

Other nuances of nutrition during stress

Salt consumption is extremely important - it is the amount of this product that decides whether you are eating right or making your menu the diet of a future hypertensive patient. Salt consumption definitely needs to be reduced - half a teaspoon per day is your norm. At the same time, many finished products already contain salt, and this is worth taking into account.

How to eat to combat hypertension and stress:

1. Very high-calorie foods are a very big burden for the body. Of course, if you are going to spend all day in the garden or do hard work, you need high-calorie food. A hearty breakfast or lunch that will give you strength for a difficult task. But if, after a very nutritious breakfast, you move to the living room on the sofa, you are not just increasing your body fat, but also triggering negative metabolic mechanisms. Eat to satisfy your hunger, to taste the food. But there is no need to “fill your belly.”
2. Stress always increases the production of free radicals. In order to neutralize them, you need to include foods with a large amount of antioxidants in your food. These are, for example, citrus fruits, black currants, almonds, rose hips, pumpkin seeds, spinach, olive, coconut and camelina oils.
3. An increase in the permeability of cell membranes is involved in the mechanisms of pathogenic processes. In order to strengthen the cell membranes, their contents should not leave the cellular boundaries. For this, it is important for the body to receive vitamins PP, B, and selenium. Such components are found in tomato juice, walnuts, as well as peanuts, hazelnuts, pine nuts, bran, garlic, avocado, and Jerusalem artichoke. Beans, lentils, carrots, cereal porridges, apricots, raspberries, peaches and mulberries are rich in them.

But reduce caffeine-containing products in your diet: coffee and black tea, chocolate products and cola. It is also worth minimizing the extractive substances that are found in fish/meat/mushroom broths, as well as in fried meat and fish. This food enhances the work of the digestive tract; they will send too many impulses to the GM, thereby stimulating it. And under stress, and even against the background of hypertension, this is dangerous and extremely undesirable.

How to avoid pressure during stress?

Regular moderate exercise helps prevent the development of nervous hypertension and improve the general condition of the body. Walking in the fresh air, swimming and gymnastics are useful. The nervous system receives relaxation, the walls of blood vessels are strengthened, and tension gradually recedes. Special drugs also have an effect, such as.

Compliance with the work and rest schedule has a beneficial effect on the functioning of the nervous system. Night sleep should last at least 8 hours. When engaging in intellectual and physical labor, you need to take regular breaks. Proper nutrition plays an important role. The body must receive sufficient amounts of vitamins, minerals and nutrients.

How physical therapy increases stress tolerance

Don't hesitate to seek medical help. Many people resort to physical therapy and are very pleased with the results. The doctor will choose the method that will be most effective specifically for you. The doctor will take into account your condition, existing diagnoses, and the degree of emotional “burnout” of the body due to stress.

One of these physiotherapeutic methods is electrosleep. The doctor places electrodes on the eye area, and a special low-intensity current is regularly passed through them. It irritates the cortex and subcortical parts in a certain way, as a result the patient falls asleep. This sleep helps restore the balance of the endocrine and autonomic systems, relieves pain, and improves mood. It reduces fatigue quite well and helps night sleep to be deeper and of higher quality.

But electrosleep has contraindications: eye diseases, inflammation of the facial skin, grade 2-3 CHF, as well as moderate and severe hypertension. For mild hypertension, electrosleep is conditionally indicated.

You can also use the following methods:

• Acupuncture – relieves pain, soothes, relaxes muscles;
• Ultrasound – micromassage at the cellular level, relieving pain and vascular spasm;
• Galvanization is treatment with special electric currents that change osmotic processes and polarize cell membranes;
• Acupressure – a specialist can teach the patient to perform self-massage of bioactive points.

Each method has its own contraindications, which you need to familiarize yourself with in advance. Sometimes a doctor may recommend combined therapy, which includes magnetic therapy, ultrasound, iodine-bromine baths, and mineral waters. There is no need to wait for serious shocks and organic disorders to begin such therapy. During periods of frequent stress, after some traumatic event, such help is needed as rehabilitation.

But if your blood pressure often rises when you’re nervous, if you feel the effects of even minor stress for a long time, then your nervous and cardiovascular systems need to be supported as quickly as possible. And physiotherapy is a very effective way.

Prevention of high blood pressure psychosomatics

All recommendations for non-drug treatment of hypertension due to stress are at the same time measures to prevent the disease

It is important for people who do not suffer from hypertension, but are at risk, to adhere to these rules

To prevent the disease, doctors additionally suggest the following.

The basis of the diet should be vegetables and fruits: the potassium they contain in large quantities helps eliminate excess sodium and water. This significantly reduces the risk of developing the disease.

You should not overuse strong coffee and tea. Thirst needs to be quenched with natural juices, fruit drinks, non-carbonated drinking or mineral water that does not contain sodium.

Exercise should be included in your daily routine. Both hypertensive and healthy people benefit from evening walks before bedtime. 30 minutes of such exercise is enough to saturate the body with oxygen. This reduces shortness of breath in patients and serves as an excellent prevention of stress. For many, especially with a sudden increase in pressure due to stress, breathing exercises help well. Regular implementation improves the condition of blood vessels and reduces the risk of disease.

Proper alternation of periods of active activity and rest, adequate sleep reduces nervous excitability and irritability.

Yoga, swimming, cycling have a beneficial effect on the nervous system and contribute to the formation of stress resistance.

Against the background of stress, the cardiovascular system experiences many changes

To prevent them from becoming entrenched and leading to serious pathology, it is important to remember the following:

Misunderstanding or incorrect assessment of the danger of arterial hypertension leads to neglect of regular blood pressure measurements. Sometimes the patient is not even aware of the systematic increase in blood pressure due to nervous overload and does not take measures to treat incipient situational hypertension. Blood pressure monitoring in those at risk should be constant. By adhering to a healthy lifestyle, you can significantly reduce the risk of developing hypertension, limit drug treatment in the first stages of a diagnosed disease, and significantly alleviate the condition in its later stages. Treatment of nervous hypertension independently or on the basis of unprofessional recommendations is dangerous. Only a doctor should prescribe drug therapy.

People with an excitable psyche should avoid conflict situations and anything that is a source of negative experiences. The ability to control your feelings and direct them in the right direction helps to resist stress.

Unfortunately, in the life of every person, sooner or later circumstances arise that do not depend on his will. They are the ones that cause the most complex psycho-emotional experiences and severe health consequences. In these cases, it is useful to be guided by the principle in a stress management program: “When it is impossible to change a situation, you need to change your attitude towards it.”

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Relaxation and breathing techniques

Their effectiveness may pleasantly surprise you. Relaxation is a technique associated with relaxation. It is somewhat reminiscent of meditation, but you will concentrate not on stopping thoughts, but on bodily relaxation.

Simple relaxation for frequent stress:

• Place your lower limbs shoulder-width apart. The toes point in different directions, the arms are also slightly moved away.
• Take a deep breath, exhale long - try to exhale with your stomach.
• First, tense and then relax your body: start with the head and neck, then the upper limbs, sternum, abdominal space, legs. Tension lasts about 5 seconds, and relaxation lasts 20-30 seconds.
• During the exercise, imagine yourself in places that you associate with calm and relaxation. This could be the sea, a river bank, a meadow, etc. It is very important to turn on this associative series to its full potential: our emotional memory turns on and “adjusts” physiological reactions to these sensations.

Breathing techniques are no less effective. They should be mastered not only by hypertensive patients, but also by people who have central nervous system pathologies, endocrine ailments, and psycho-emotional disorders. The basic exercise involves diaphragmatic breathing. This means learning to take a deep breath with your hand on your stomach. With your hand you should feel how your stomach “inflates”. Then take a long exhale - it is almost equal to the inhalation. At this moment, the stomach seems to “stick” to the spinal column. There is no need to rush: it is important to control your breathing rhythm and frequency. Do not allow pauses between stages of the exercise.

And there are many such practices: in order to effectively cope with stress, you can use yoga, visualization techniques, screaming into space, color stimulation, art therapy, aroma therapy.

What is drug therapy for stress?

We have already found out whether pressure can increase from nerves. But you need to find out what is wrong with you: occasional stress or nervous disorder, depression, etc. Such a diagnosis can only be made by a psychotherapist or psychiatrist.

Experts assess:

• Severity of anxiety;
• The degree of depletion of subjective mental resources, which play a key role in organizing the processing of stress;
• The nature of the electroencephalogram;
• The level of growth of stress hormones in biological fluid;
• ANS states.

Based on the diagnostic results, the specialist will determine what the therapy will be. These are, for example, herbal sedatives - Persen, Novo-Passit, peony tincture, and also motherwort or valerian tincture. Such prescriptions relate to mild psycho-emotional disorders. They optimize the relationship between the ANS and internal organs, as well as the functioning of the vasculature and heart, and improve sleep.

Adaptogens in the fight against stress

In other cases, medications called adaptogens are prescribed. These are general tonics - they are mainly prescribed to people who, due to their professional activities, have to constantly deal with stress. Or for those who are now in a difficult period of life. These medications improve sleep and increase performance.

These products may be of different manufactures. In small dosages, they provoke relaxation, as well as a decrease in excitability. In average doses they add vigor, a surge of strength, and create a pronounced emotional uplift. Adaptogens include extracts of Leuzea and ginseng, Eleutherococcus and Schisandra seeds, etc.

And there are also magnesium preparations, modern sleeping pills, antidepressants, dietary supplements, tranquilizers.

The main thing is not to self-medicate, but together with a specialist, choose what will really be useful to you.

Stress, worries, worries, anxiety - these are all specific reactions of the body. But they depend on the characteristics of a person’s perception of certain events, on internal reserves, on the psychotype. You cannot ignore the problem, you cannot be a victim of chronic stress. You need to use all the tools and opportunities to resist psycho-emotional burnout. And this is necessary both for relatively healthy people and, especially, for those who already have hypertension.