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? We’ve gathered some tips you can try to keep calm and overcome your “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?
How to Choose the Right Doctor
Few relationships in your life are as intimate as the one you have with your primary care physician. They literally see you at your best and your worst, have heard your entire family history, and know every last detail about what’s going on inside your body. So you need to make sure you forge that bond with the right person. Here are a few less-than-obvious things to look for when finding the right doctor for you.
Few relationships in your life are as intimate as the one you have with your primary care physician. They literally see you at your best and your worst, have heard your entire family history, and know every last detail about what’s going on inside your body. So you need to make sure you forge that bond with the right person.
So if you’re in the market for a new doctor, we won't waste your time telling you the obvious stuff like look for a physician that’s board certified; who’s up to date on current medical trends; doesn’t have a stack of malpractice suits on their desk…you know, the basics. But there are a few less-than-obvious things to look for when finding the right doctor for you.
Choosing the right physician
Start with the people you know best
When creating your list of potential physicians, ask your friends, family and other medical professionals for their recommendations. These are the folks who know you best already and will provide more thoughtful recommendations than a cold internet search.
Once you have your initial list, do some research on them Just remember not to put too much stock in internet reviews – each person is going to have a unique experience and opinion that will likely differ from yours.
Consider your specific needs
You have likely heard different terms for a primary care physician, but what’s the difference between them all?
Family Practice: Family practice physicians aim to provide comprehensive care to people of all ages throughout their entire life. While they can diagnose and treat a vast array of medical conditions, some family practice doctors may have specific areas of interest like women’s health, sports medicine, or mental health.
Internal Medicine: Internal medicine physicians only treat adults but also specialize in the prevention, diagnosis, and management of medical issues.
Don’t let your well-self make a bad decision for your sick-self
Location, location, location isn’t just for real estate! you’ll want to choose a doctor and practice that’s relatively close to your home or job so you don’t have to travel too far when you’re not feeling well.
Not only will a doctor that’s close save you a long drive when you’re feverish and nauseous, you’re more likely to keep up with your well-visit appointments.
Don’t forget to check with your insurance
If you want or need to go through insurance, be sure to cross reference the practices on your short list with those in your insurance network. Nothing’s worse than finding “The One” only to find you won’t be able to see them.
By the way: just because your dream doctor isn’t in your network, don’t give up just yet! Try giving their office a call and see if they offer any out-of-pocket payment plan options that might allow you to see them without using insurance.
Go Beyond the doctor
It’s easy to forget, but behind every doctor is a whole team working to keep patients happy, and healthy and the practice running like a well oiled machine. When you zero in on a potential practice, do a little research on:
Which partners, specialists, and labs to they partner or refer to?
Which hospitals the physicians have privileges at
Who fills in for the the physician if they’re out?
What’s the average wait time for an appointment?
Can you schedule appointments, manage paperwork, and/or view records online?
Do they call to remind you of upcoming appointments?
What is the cancellation and / or rescheduling policy?
Trust Your Gut
Once you’ve found that perfect math and head in for your initial visit, take note of that little voice in the back of your head. Is everyone kind, welcoming and competent? Or is something not right and throwing up a red flag? If the latter, there’s no harm in continuing to ‘shop around’ before making that final decision.
One last test
The more you agree with your doctor’s philosophy, the more likely you are to follow their treatment plans. During that first visit, see how their values line up with yours with some personal questions. Never hesitate to ask things like:
Why they decided to become a doctor?
What are some of the favorite parts of their job?
What do they wish more patients would do between appointments?
If you like what you hear, you’ll feel much more confident and optimistic about the doctor-patient relationship to come.
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?
10 Signs it's Time to Change Your Doctor (and How to Make the Switch)
Is your doctor just not doing it for you? Maybe they can’t answer your specific questions. Maybe their treatment plans seem outdated. Maybe you can’t even quite put your finger on it, but there’s something about them you just. don’t. like. So we’ve made a list of 10 signs that it might be time to change physicians (and 6 steps for a smooth transition).
Is your doctor just not doing it for you? Maybe they can’t answer your specific questions. Maybe their treatment plans seem outdated. Maybe you can’t even quite put your finger on it, but there’s something about them you just. don’t. like.
So, if you’ve been in the waiting room for about 45 minutes now and you Googled “Should I change doctors?” and found this article, great news! We’ve made this list of 10 signs it’s time to change physicians and 6 steps for a smooth transition. Sorry it’s kind of long, but hey, at least we’re thorough and it’ll give you something to focus on as you round out a full hour of waiting.)
Signs You Need to Change Your Doctor
#1. If Your Doctor is Only Focused on Themselves
If your doctor routinely interrupts you or otherwise turns the appointment around to talk about themselves (or their friends and family) almost exclusively, breaking up with them to find a doctor who can stay focused on you and your needs is probably wise.
#2. If You Can’t Communicate with Your Physician
Poor patient-doctor communication can come in many forms:
You feel like your doctor doesn’t listen to you
They interrupt you while you’re explaining your situation
They don’t contact you with important information in a timely manner
They don’t make eye contact with you during the appointment
They don’t give you the time or opportunity to ask questions
You don’t feel like you can be honest with them
Medical things can be confusing (and maybe even surprising), and you likely don’t have the same degree your physician does, so you’re bound to need some clarification at some point. If you’re unable to have a discussion with your physician where you both ultimately end up on the same page, they aren’t a good fit for you.
#3. If Your Doctor Has No Respect for Your Time
Scheduling an appointment to see a specialist is one thing, but you should not have to wait weeks and weeks (and weeks and weeks and weeks) to see your primary care physician. If you consistently have a difficult time getting an appointment when you need one, or you never seem to progress past the answering machine, you might want to consider changing to a doctor you actually get to see.
Similarly, once you finally get your appointment, do you seem to spend more time in the waiting room than with your physician? Long wait times can be worth it if you know you’re going to get the care and attention you deserve once you’re actually face-to-face with your doctor, but an hour wait just for your doctor to only half-listen to you before just shove a prescription your way as they head out the door should have you looking for the exit permanently.
#4. If Your Physician is “Prescription-Happy”
Surprise – prescriptions aren’t always the right answer. Medications can certainly provide life-changing treatments in many situations, but that doesn’t mean your doctor should be reaching for their prescription pad before you finish telling them what’s wrong.
Your physician should fully hear you out, thoroughly explain all possible treatment options, and help you arrive at the best possible treatment plan—which very well may be a prescription, but it also may not be.
#5. If Your Doctor is Simply Not the Expert You Need
So you’ve found a doctor you seem to click with, but they can’t help you with your specific needs. Maybe they can’t answer all of your questions about food allergies the way an allergist could, or they’ve tried several treatments for your persistent migraines and have exhausted their individual resources. In cases like these, you don’t need to breakup with your primary care doctor entirely, but it’s probably in your best interest to find a better fit for your more specific needs.
#6. If Your Physician and Their Practice have No Bedside Manner
Your doctor might be the most brilliant person you’ve ever met and all their suggested treatments work wonders for you, but what good is that doing you if they’re rude, condescending or just an all-around terrible person you just don’t like going to see?
Regardless of their exact pitfalls, you may want to consider making the switch to an equally competent physician who is not only knowledgable, but who also makes you feel taken care of.
The same also applies to the practice itself. Whether it’s dirty waiting areas, an unprofessional staff, or something else that doesn’t exactly scream, “We care about you and your experience,” we suggest you listen to your gut and find a new doctor’s office you feel comfortable in.
#7. If You Doctor Doesn’t Want You to Get a Second Opinion
A doctor who gets upset when you mention wanting to get a second opinion is likely more focused on their own ego than in really listening to you or respecting your needs. The only time actively advising against a second opinion is acceptable is when time is of the essence; if you’re in the emergency room, waiting to get a second opinion will rarely be your best bet.
#8. If Your Physician Doesn’t Coordinate With Other Doctors
If you’re seeing your primary care physician for anything more than a yearly physical or a minor illness, chances are you’re also seeing other specialists for your specific needs.
Information gathered by one of your doctors is relevant to all of your doctors, so if your doctor doesn’t keep your record properly updated with current medications, or won’t even share your record with other medical professionals when requested, find someone who cares and contributes to your overall health journey rather than just the aspects they’re a part of.
#9. If Your Doctor Doesn’t Keep Up With Medical Advancement
Technology has allowed us humans to achieve some pretty incredible medical breakthroughs, and as technology continues to advance, so does our medical knowledge. If your doctor seems out-of-touch with current care practices and doesn’t make much effort to keep up, it’s probably not a bad idea to start shopping around for a new physician.
#10. If Your Physician has Endangered You in Any Way
Of course, any misdiagnosis that caused you physical harm or that was discovered by your doctor but wasn’t communicated to you should be grounds for a near-immediate switch of physicians.
As much as we want our doctor’s to be perfect, everyone makes mistakes. If your doctor did make a misdiagnosis but communicates the situation to you quickly and clearly, and immediately takes action to correct the mistake, then you should carefully consider your past experiences with your doctor before making a rash decision to leave.
Other than a severe misdiagnosis, no other experience is cause for an immediate change of physicians like a doctor that violates your rights or otherwise endangers you. If your current primary care doctor has shared confidential information with a party you have not authorized it be shared with, has put you in a life-threatening situation, or has performed any other serious offense, you need to report them to your state medical board and find a doctor who truly has your best interests at heart.
6 Steps for Switching Physicians
Whatever your reason is for switching doctors, there are a few steps you can take to make the switch easy for everyone involved.
Consult with friends, family, and other medical professionals. Ask the people you trust for their recommendations for a doctor or practice that may better suit your needs.
Don’t rely ONLY on internet ratings. Use reviews as a starting point and a reference, but don’t make your final decision based solely on what you’ve read on the internet. Each and every person is going to have a unique experience and opinion, and you should form yours according to firsthand accounts rather than secondhand ones.
Check the doctor’s affiliations. You interact with more than just your doctor when you have an appointment, so be sure you also check into the rest of the staff, the partners and specialists that practice refers to, and which hospitals your potential new physician has privileges at.
Give a heads-up so they expect a records request/ask to transfer records. You don’t even have to do this face-to-face if you don’t want to, but a simple call or letter notifying your physician of a records request is polite and let’s them know the request is legitimate.
Give feedback. While you’re alerting your current doctor to the upcoming records request, consider also explaining why you’re making the switch. Your doctor should welcome your comments in order to adjust their care to better serve all of their patients (and if they don’t, it certainly validates your decision to move on).
Make a “get acquainted” appointment. Before officially making the switch, schedule a consultation at your new practice so you can get a feel for everything and everyone. Ask how many other cases have they have treated like yours, what they think of your current treatment regimen, and what information they’d need to better understand your condition.
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?