How to Overcome White Coat Hypertension
Does going to the doctor just seriously freak you out? Like to the point where your palms are sweaty and you can feel your heart racing, even though you know you’re in great hands and likely don’t have anything to be worrying about?
While we hate to hear that because we—your physicians—seriously want you to be comfortable, we can assure you that you’re not alone and that what you’re feeling when you step into our offices is more common than you might think.
In fact, that sudden rise in blood pressure you experience when you go to the doctor is so common, it actually has a name: White Coat Hypertension or White Coat Syndrome. It’s an anxiety-induced blood pressure spike while in a medical environment when high blood pressure is not otherwise an issue for the patient.
We’ve gathered some tips you can try to keep calm and overcome your White Coat Hypertension, but first, allow us to explain what it is, what could be causing the syndrome, and why it might be a bigger deal than you light think.
What Causes White Coat Syndrome?
Anxiety
Whether it’s the tightening of the arm-cuff or the fear of a potential diagnosis, the anxiety brought on by anticipation can be enough to raise your blood pressure. Those who have been diagnosed with generalized anxiety are more likely to suffer from White Coat Hypertension.
Phobia
Your symptoms may be the product of a true, honest-to-goodness fear of having your blood pressure taken. Though, if your White Coat Hypertension is the physical manifestation of a legitimate phobia, the effects will extend beyond the doctor’s office and your experience will be the same every time your blood pressure is taken regardless of the setting.
Is White Coat Hypertension a Concern?
You might be thinking, “So what if my blood pressure is a little high for a few minutes while I’m at the doctors office? Its fine the rest of the time so it can’t be that big of a deal…”
While White Coat Hypertension is largely nothing to worry about, it can be an early-indicator of potential future problems. In other words, if a doctor’s office visit can stress you out to the point of physical symptoms, it’s not a far leap to assume that you experience those same symptoms with other day-to-day stressors like work or family (you just normally don’t have a blood pressure cuff on at Thanksgiving dinner to prove it).
How to You Overcome White Coat Hypertension?
Practice relaxation techniques
While you can try some more advanced breathing techniques or deep meditation, you can also keep it simple by focusing something other than the blood pressure test. For example, try counting things in the room (3 things you can see, 2 you can hear, 1 you can touch) or even wiggling your toes. And while you may be inclined to keep your mind off things by chatting about that super cute thing your dog did this morning, talking while getting your blood pressure taken can actually raise it by a few points. So maybe hold that thought until after the reading is done.
Try 4-7-8 Breathing
Simply breathe in through your nose for 4 seconds, hold your breath for 7 seconds, exhale through your mouth for 8 seconds, and repeat that cycle 4 times. Not only will your mind be focused on something else, but this breathing pattern will actively tame your body’s the fight-or-flight response and cool your body’s natural inflammatory reaction to your stress hormones.
Try to complete this cycle before your blood pressure is taken, not just during.
Request a quiet room
Next time you call to make an appointment. ask for a quieter exam room that’s more out of the way of all of the hustle-and-bustle of the office where you just might be able to forget where you are. Out of earshot, out of mind—it’s so simple it just might work for you!
Take a brisk 15-20 min walk
While some light exercise may seem counterintuitive, a short walk is enough to help you start rhythmic breathing which actually decreases blood pressure by calming the body’s stress response similar to the breathing technique above (but with the added fun of walking).
Side note: 30 minutes of exercise 5 days a week works wonders for the heart in general, so if you can get into a routine that allows for that level of physical activity you just might get to enjoy these effects more long-term.
Drink a glass of water
Another simple one is to simply drink a glass of water. Not only does water have a calming effect on the nervous system, but it flushes out sodium which is a known cause of higher-than-preferred blood pressure.
Just grab a big ol’ glass of water and try your best to chug it down. Taking little sips is fine if you’re just trying to stay hydrated, but in your effort to lower your blood pressure you’re going to want to intake a lot at once. (Then after your appointment we suggest visiting the restroom before getting in the car and driving home. Just trust us on that step.)
Eat a banana
It doesn’t necessarily have to be a banana per se, any potassium-rich food can do the trick. More than just an element on the periodic table, potassium is a fun little electrolyte that helps control blood flow and heartbeat (no big deal).
Technically you can take potassium supplements, but those can take WEEKS to have a significant affect on blood pressure, whereas eating a banana, some cooked spinach or broccoli, or a sweet potato can show a positive effects in just 1-2 hours.
Watch what you eat before your doctor’s visit
You can’t undo a lifetime of diet choices in an afternoon, but you can avoid especially fatty meals filled with sodium for at least two days before your appointment. Bonus points if you also refrain from smoking for at least 1 hour prior to your appointment.
Take a nap before your doctor’s visit
A solid power nap lasting up to an hour (but no longer) can reduce strain and pressure on the heart. So if you’re at home before your appointment enjoy a little extra shut-eye, and if you’re at work, just tell your boss you’re taking a prescription nap—doctor’s orders 😉
Make your appointment for later in the day
Did you know your blood pressure is likely to be higher in the morning? By simply scheduling an appointment in the afternoon, you may experience lower blood pressure without having to do anything else.
If all else fails, try drinking 20oz. of beet juice
While this may not be something you were expecting to see on our list, a tall glass of beet juice might just be the thing you didn’t know you were missing. You see, beet juice contains nitrate, a component that dilates blood vessels and increases blood flow, both of which aid in lowering blood pressure. Results can show in under an hour, with a significant reduction in blood pressure about 2.5 hours after the beet juice consumption. You can’t beet that!
So why are we telling you all this?
We get it. Healthcare is frustrating.
Getting the care you need from your primary care doctor should not a hassle, as it always seems to be. Difficulty getting an appointment, long wait times, disengaged physicians…we don’t blame you if you've been thinking “there has to be a better way.”
We want to do something about it.
Thrive Family Medicine was founded because we were frustrated, too. We believe in high-quality medical care in a friendly, welcoming atmosphere where our patients feel valued. You know…like how every doctor’s office is supposed to be.
But we want to take the idea of humanizing healthcare even further. So our goal is to provide transparency, authenticity and a whole-life approach to healthcare including attention to diet, exercise, mental health and more.
If we sound like the kind of practice you’d like to check out, we’d love to hear from you. Isn’t it time to schedule an appointment with doctors who care? Like, actually care?