If you clicked on this link, you are probably experiencing anxiety related to high blood pressure. Or you know someone who does. You are not alone. Studies indicate that from 12% to over 40% hypertensives experience anxiety related to their health condition.
You worry about your high blood pressure, and it drives your blood pressure readings up. A study published in the Journal of the American College of Cardiology found that anxiety is an independent risk factor for hypertension, and alleviating anxiety can increase the rate of achieving target blood pressure levels.
Research indicates accepting your high blood pressure is one of the most effective ways to tackle the anxiety related to this chronic health condition. Those who accepted their high blood pressure experienced both significantly lower anxiety levels and blood pressure readings. But how to accept high blood pressure?
Educate Yourself
Understand your blood pressure readings. This understanding reduces fear and promotes proactive management. Learn about hypertension, its multiple causes, effects, and available treatments.
Set Realistic Goals
Establish achievable objectives. Break larger goals into manageable steps. Celebrate progress, no matter how small. This approach maintains motivation and provides a sense of accomplishment.
Focus on What You Can Control
Concentrate on aspects of your life you can influence. This focus reduces feelings of helplessness and boosts empowerment.
Practice Gratitude
Regularly acknowledge positive aspects of your life. Gratitude shifts attention from challenges to blessings, improving mental health.
Develop a Positive Mindset
Cultivate self-compassion. Recognize that having high blood pressure doesn’t define you. Embrace your uniqueness and focus on your strengths. Dr. Elizabeth Bradley, Medical Director at Cleveland Clinic’s Center for Functional Medicine, suggests prioritizing tasks to manage energy levels effectively.
Practice Mindfulness
Mindfulness helps in accepting difficult aspects of chronic illness. It increases awareness of moments when we resist our situation. The Anxiety and Depression Association of America recommends mindfulness to let go of unhelpful thought patterns about chronic illness.
Seek Professional Support
In cases of severe anxiety, consider therapy or counseling. Cognitive-behavioral therapy (CBT) effectively manages anxiety related to chronic illness. Acceptance and commitment therapy (ACT) fosters acceptance and commitment to personal values.
Build a Support System
Open communication with family is vital. Share your feelings and needs. Family involvement in chronic illness management leads to better health outcomes.
Connect with Support Groups
Join communities of individuals facing similar challenges. Sharing experiences provides emotional relief and practical advice. The American Psychological Association emphasizes the importance of a strong support network.
Further reading
Association between anxiety and hypertension: a systematic review
Anxiety and Hypertension: Is There a Link?
