Medical expenses due to excessive stress |

Emotions live in our bodies, which naturally experience the physical effects of ongoing stress. Due to political instability, racial injustice, and the toxic combination of pandemics, many of us feel physically and mentally vulnerable.

Recently, a well-controlled hypertensive patient came to see me because of chest pain, shortness of breath, and headache. Her blood pressure has risen. I examined her heart, lungs and nervous system. She reported serious anxiety about her sick mother, her responsibility for her work, and Vitriol on display at the US Capitol.

After performing a blood test and an electrocardiogram to monitor her heart, it was clear that anxiety caused her blood pressure to spike and made her feel sick.

How to help her? First, identify stress as the root cause of her blood pressure flare. Second, by planning to unwind the physiological effects of the stress-rising hormones cortisol and adrenaline — by using breathing exercises, exercise, and short-term discontinuation of alcohol and caffeine. In addition, close monitoring of her blood pressure and follow-up with me next week.

“Am I crazy?” She asked me on her way out of my office. I reassured her that she wasn’t — she’s just human.

It is normal for our body to experience the physical symptoms of mental distress.

We are tied to survive. Whenever a safety threat is faced (for example, images of deadly viruses or people scaling the walls of the Capitol), cortisol and adrenaline hormones are released into the bloodstream and flood the organ system. As a result, our muscles become tense, our breathing becomes rapid and shallow, our heart rate increases, our stomach acid spikes, and we are in a state of arousal and “hyperawakening.” These changes in the body allow us to escape danger — not only the wild proverbial tiger — but also their own problems.

For example, when we are faced with repeated threats, that is, when adrenaline and cortisol levels remain constant high, we can begin to feel sick. We can feel wired and malaise, excessive irritation and irritable bowel, sleeplessness, and anxiety at the same time.

Here are some ideas for self-sedation:

Limit media consumption. It’s tempting to leave TV news as background noise and check Twitter and Instagram repeatedly, but this overstimulation only amplifies our stress hormones. Set the timer. Get a break. Take a break from social media.

Keep a diary. Writing down your concerns is a great way to classify, classify, handle, and make anxious thoughts easier to understand. Looking at our worries on paper can empower them. The simple act of throwing a brain chatter on a piece of paper frees up space in the brain for calm and rational thinking.

Give priority to sleep. Sleep is essential for concentration, attention, mood, stress management and cognition. Aim for 7-8 hours. (I can hear you laughing.) Create a nice, sleepy and calm bedtime routine. Turn off Twitter and try meditation apps like Calm, Insight Timer, Headspace, and Ten Percent Happier.

Exercise. At the risk of hitting a dead horse, exercise is one of the best ways to relieve stress and reduce anxiety. It doesn’t have to be flashy and formal. It works with any kind of movement. You won’t regret getting up from your desk and stretching for 5 minutes.

-Find a spiritual escape. Get lost in good books, TV shows, and crappy magazines. Escapism is a great way to “change channels” in your brain. Choose it unless it is legal and hurt no one.

-Ask for help. Discuss with the therapist, join a support group, join AA and talk to your doctor / priest / rabbi / mentor. If not now, when? You don’t have to be in a serious crisis to seek additional support. People often see people waiting desperately to get the help they need. It’s when getting help early can make all the difference mentally and physically.

Despite the chaos, uncertainty, and ongoing trauma to the souls of our group, I remain optimistic. We have already experienced a lot. We can continue to learn from our mistakes and we are stronger than we think. And when we have the courage to work on mental health, we can make healthier, more resilient and better changes.