How do I lower my blood pressure in stress situations ?

[Nomad92]

Hello.

 I have a normal healthy blood pressure, but when doctors are trying to actually measure my blood-pressure. I feel how my heart starts beating faster and I am getting nervous about it, which of course ends up in increasing my blood pressure in the situation I don't need it at all ( when it means to be measured ).

I've heard that it is called " white-coat syndrom " people get nervous when 'white-coats' are trying to measure their blood-pressure or trying to take blood.

I checked my blood pressure over an entire week, measured it 3 times a day + while working out and shortly afterwards. My blood pressure was always fine, except the few times I was getting nervous about the measure-machine ( at the beginning, not when it was routine anymore ).

I thought about joining the armed forces, and as far as I am aware, they are measuring your blood pressure too, of course I will be very nervous when they do so, so my blood pressure will shot up right this second ( which is normal when you are nervous ). I most likely will end up being send to my GP for a weekly blood-pressure screening.

Now I thought about it in advance. I am not planning to join before the following two to three years. So my question is: Is there a way to lower your blood pressure in stress situations like this ? When I am involved in an accident, I am totally calm, when something bad happens, I am totally calm. When someone wants to measure my blood pressure, I get nervous. So there needs to be a way, to lower my blood pressure even in a nervous condition. Through food and certain workouts ?

I hope some of you would be able to give me some advise here. I might make a bigger fuzz about it than necessary, I know I am not ill or unhealthy, but I would like to solve this type of 'issue' to just feel better when entering the selection process and being more relaxed about measuring my bp in general.

Cheers.

[shipo]

I am exactly the same, when a medical professional takes my BP, it is almost always elevated.

What I have noticed:

• When the person taking my BP engages me in a conversation and takes the readings while we're talking, my readings are always much-much lower.
• If I have gone for a long run, say six to ten miles, immediately before having my pressure checked, it is always lower (even though I would think it should be higher).

[Nomad92]

This works for me too. But you can probably imagine that a conversation won't do much when I am in an army selection process, and that I am not able to go for a long or any type of run before they check my blood-pressure.

I need to find a solution to bring my body to a level, which is so healthy that my blood-pressure contains it's form even in the worsest of the worst stress situations.

 I mean, what about jet pilots? They are in a certain type of stress situations on a daily base, how do they keep their blood pressure low ? Yes, probably some mind-work, but there must also be an other way behind it, it can't all be about the mind.

I thought, it would maybe work if I go for very long runs on a daily base. Maybe this balanced my blood pressure so it is even balanced when I am stressed. So it only is slightly higher.

[TheTams]

If its in your mind that is causing it, which is true of anxiety, then the solution can be 'all in the mind' as well. Have you considered mindfullness meditiation?
There are many secular mindfulness practitioners and resources online and it has been scientifically verified as as beneficial for lots of other behaviours in addition to reducing anxiety. It improves focus and control, both of which will be of use to you if you do decide to join the armed forces. And you only need to do a little a day to see benefits. There are apps etc available too. With it being free, easy to access and painless, it could be worth a go.

[Nomad92]

You are not the first person who is recommending to do meditation.

I will try it out.

[TheTams]

Cool. I would love to hear how it goes for you 🙂

[SunsetRunner]

try taking slow deep breaths

[Nomad92]

Yeah, this works, but not when you are extremely nervous.