| Hypertension is not just a disease of aging. Young | | | | master warming your feet to 90 degrees. See |
| men and women can suffer from its damaging, | | | | the article on temperature training at |
| sometimes killing, effects. Please do not take this | | | | When you can "let go" by relaxing and warming |
| condition lightly. Get it treated as soon as possible | | | | your hands and feet, you will be able to control if |
| before it creates lasting damage and adversely | | | | not prevent your panic episodes. Then you must |
| effects your life as you do age.High blood | | | | develop the confidence in your control so the high |
| pressure can be a very dangerous, and often | | | | blood pressure will not control your life.Eat Regular |
| untreated, symptom of stress. In fact, perhaps | | | | MealsLow fat and complex carbohydrates are |
| 70% of all high blood pressure problems are | | | | better than fast foods with lots of sugar. AVOID |
| related to emotional responses to difficult or | | | | CAFFEINE and other stimulants. Caffeine is found |
| dangerous situations. When this response | | | | in coffee, black teas, cola drinks, chocolate, some |
| becomes habituated by your body, the prolonged | | | | over-the-counter pain medications, and other |
| high blood pressure can lead to long term | | | | foods/drugs. Read labels. Eating as closely as you |
| permanent physical damage such as hardening of | | | | can to natural foods (lots of: fruits, vegetables, |
| the arteries (atherosclerosis), heart, strokes, liver, | | | | whole grains, etc.) will benefit any one.Regular |
| or kidney damage. These can be very serious and | | | | ExerciseRegular exercise will help you to work off |
| very scary, but many people do not know they | | | | the effects of life's stresses. 3-5 times per week |
| have high blood pressure or do not treat this | | | | of regular exercise that can elevate your heart |
| potential killer disease.Medications and physician | | | | rate for 15-45 minutes would be best. Check with |
| care is the most immediate and important way to | | | | your doctor before beginning an exercise program |
| begin to control this problem before it can cause | | | | if you have been inactive for a long while. Even |
| permanent, irreversible damage! The expense of | | | | though elevating your heart rate can be a little |
| medication and its side effects can make this | | | | scary, the release of tensions and the |
| difficult, however, there are other things you can | | | | strengthening of your cardiovascular system will |
| do to minimize the dangers of hypertension and | | | | have great benefits. This can improve circulation |
| learn to control your body's response to stress so | | | | and so can help to reduce your blood |
| it will not make you ill or debilitate you! Especially, | | | | pressure.Positive ThoughtsMany people with high |
| if you are in the 70% of high blood pressure | | | | blood pressure have trouble maintaining their |
| suffers who have not yet been damaged | | | | thoughts in present time or focusing on their |
| irreversibly.The keys to controlling high blood | | | | bodies in positive ways. Fears or angers from the |
| pressure are:Breathe slowly/diaphragmatically | | | | past or apprehensions about the future seem to |
| Regular deep relaxation with Biofeedback | | | | take up too much of their conscientiousness. |
| Temperature monitoring | | | | Living in the present, letting go of negative |
| Use a guided relaxation tape regularly! | | | | emotions, and letting life's daily dramas roll off you |
| Learn to warm your hands and feet | | | | are all important skills to develop.Taper |
| Avoid caffeine and stimulants | | | | MedicationTaper your high blood pressure |
| Regular aerobic exercise | | | | medication after you have mastered the |
| Remain in the present... in your body, in a positive | | | | relaxation - biofeedback, under your physician's |
| way | | | | care. After you have learned to "let go" through |
| Taper your high blood pressure medication after | | | | relaxation and biofeedback training, you can |
| you have mastered the relaxation- biofeedback, | | | | monitor your blood pressure at home. When you |
| under your physician's care.Learn to breathe | | | | have developed the skills of hand and foot |
| diaphragmaticallyPlace a hand over your upper | | | | warming, you will find that your blood pressure |
| abdomen | | | | can begin to drop down in more normal ranges. |
| Push it OUT as you inhale | | | | Write these regular home blood pressure readings |
| Let in move IN as you exhale | | | | down to show your doctor. In the doctor's office |
| Let your chest, shoulder, neck, and back relax as | | | | your blood pressure may still be higher than you |
| you breathe | | | | like! Many people have "white coat syndrome" |
| Only on a very deep breath should these parts | | | | where their blood pressure will be 10-15 points |
| move in the breath. This may be the most | | | | higher in the doctor's office than it normally is at |
| important Hypertension Technique you can learn! | | | | home. With your doctor's agreement and |
| If you link taking one deep breath to a | | | | assistance you may be able to begin reducing |
| reoccurring work event like a telephone ringing or | | | | your high blood pressure medications. Any |
| checking the time, you could remember to take | | | | changes to your normal medication may elevate |
| these slow deep breaths throughout your work | | | | your blood pressure, so reduce these medications |
| schedule and keep yourself from letting the | | | | slowly, in gradual steps.Insomnia or problems with |
| tensions build to painful or distracting levels. The | | | | sleeping may affect your high blood pressure. If |
| secret is check in with your body in the present | | | | this is an issue for you, you may want to read |
| moment, relax your major muscles, and slow and | | | | the section on sleeping disorders and use the |
| deepen your breath, This simple exercise can | | | | special tape at bedtime to help you get to sleep |
| have miraculous results.Other breathing techniques | | | | and so rest better.Please take good control of |
| involve a short series of deep slow breaths, | | | | yourself.L. John Mason, Ph.D. is the author of the |
| where you count as you breathe. Try counting | | | | best selling "Guide to Stress Reduction." Since |
| slowly 1-4 as you inhale, pause and hold your | | | | 1977, he has offered Executive Coaching and |
| breath as you count 1-4, and then release slowly, | | | | Training.Please visit the Stress Education Center's |
| but completely, as you count 1-8. After four of | | | | website at for articles, guided stress management |
| these breaths, you will be breathing better and | | | | CD's, free ezine signup, and learn about the new |
| more in control of your body's pattern of holding | | | | telecourses that are available. If you would like |
| tension. This can help teach you how to control | | | | information or a targeted proposal for training or |
| your hypertension.Stress Management TapesUse | | | | coaching, please contact us at (707) 795-2228.If |
| a Stress Management for High Blood Pressure | | | | you are looking to promote your training or |
| tape 1-3 times per day for 8-12 weeks. Use the | | | | coaching career, please investigate the |
| StressDots on your hands to learn how to warm | | | | Professional Stress Management Training and |
| your hands with relaxation. When you can | | | | Certification Program for a secondary source of |
| consistently get above 90 degrees Fahrenheit | | | | income or as career path. |
| (93-95 degrees is ideal) then you can begin to | | | | |