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Behavioral approach that offers insight and control of stress related high blood pressure. May help reduce the needs for medication and the side effects that can accompany medicines.
Written by L. John Mason, Ph.D., Author of the Bestseller; .
Hypertension is not just a disease of aging. Young men and women can suffer from its damaging, sometimes killing, affects. Please do not take this condition lightly. Get it treated as soon as possible before it creates lasting damage and adversely effects your life as you do age.
High blood pressure can be a very dangerous, and often untreated, symptom of stress. In fact, perhaps 70% of all high blood pressure problems are related to emotional responses to difficult or dangerous situations. When this response becomes habituated by your body, the prolonged high blood pressure can lead to long term permanent physical damage such as hardening of the arteries (atherosclerosis), heart, strokes, liver, or kidney damage. These can be very serious and very scary, but many people do not know they have high blood pressure or do not treat this potential killer disease.
Medications and physician care is the most immediate and important way to begin to control this problem before it can cause permanent, irreversible damage! The expense of medication and its side effects can make this difficult, however, there are other things you can do to minimize the dangers of hypertension and learn to control your body’s response to stress so it will not make you ill or debilitate you! Especially, if you are in the 70% of high blood pressure suffers who have not yet been damaged irreversibly.
The keys to controlling high blood pressure are:
Breathe slowly/diaphragmatically Regular deep relaxation with Biofeedback Temperature monitoring Use the special relaxation audio program regularly! Learn to warm your hands and feet Avoid caffeine and stimulants Regular aerobic exercise Remain in the present… in your body, in a positive way Taper your high blood pressure medication after you have mastered the relaxation- biofeedback, under your physician’s care. Learn to breathe diaphragmatically
Place a hand over your upper abdomen Push it OUT as you inhale Let in move IN as you exhale Let your chest, shoulder, neck, and back relax as you breathe Only on a very deep breath should these parts move in the breath. This may be the most important Hypertension Technique you can learn!
If you link taking one deep breath to a reoccurring work event like a telephone ringing or checking the time, you could remember to take these slow deep breaths throughout your work schedule and keep yourself from letting the tensions build to painful or distracting levels. The secret is check in with your body in the present moment, relax your major muscles, and slow and deepen your breath, This simple exercise can have miraculous results.
Other breathing techniques involve a short series of deep slow breaths, where you count as you breathe. Try counting slowly 1-4 as you inhale, pause and hold your breath as you count 1-4, and then release slowly, but completely, as you count 1-8. After four of these breaths, you will be breathing better and more in control of your body’s pattern of holding tension. This can help teach you how to control your hypertension.
Stress Management Tapes
Use the Stress Management for High Blood Pressure audio program 1-3 times per day for 8-12 weeks. Use a temperature trainer on your hands to learn how to warm your hands with relaxation. When you can consistently get above 90 degrees Fahrenheit (93-95 degrees is ideal) then you can begin to master warming your feet to 90 degrees.
When you can “let go” by relaxing and warming your hands and feet, you will be able to control if not prevent your panic episodes. Then you must develop the confidence in your control so the high blood pressure will not control your life.
Eat Regular Meals
Low fat and complex carbohydrates are better than fast foods with lots of sugar. AVOID CAFFEINE and other stimulants. Caffeine is found in coffee, black teas, cola drinks, chocolate, some over-the-counter pain medications, and other foods/drugs. Read labels. Eating as closely as you can to natural foods (lots of: fruits, vegetables, whole grains, etc.) will benefit any one.
Regular Exercise
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