Does your asthma get worse when your blood pressure increases? (Asthma) Let's talk about this!

Do you sometimes feel a lot of pressure and stress? It could be because of an increase in work at the office or a problem at home. At times like these, our mind and body feel it. If you are someone who has asthma, you probably know from experience that this mental stress, that is, when stress increases, asthma symptoms increase. It's not just you, many people have this experience. So today, let's talk about how this mental stress affects our asthma, how it makes asthma worse, and what we can do to control this condition.

Can stress worsen asthma?

Actually, there are many reasons why asthma can worsen. Stress is one of the main ones. Simply put, stress is our body's natural response to some change. It can be a change caused by something good, or it can be a change caused by something bad. However, it feels like a slight threat to our body.

Imagine, you have an important presentation to make, or you have a minor disagreement with a family member. At times like these, it not only affects your mind, but also your entire body. These mental and physical changes can cause us various discomforts. Some may get a stomachache, others may feel tightness in their chest, and they may also experience difficulty breathing. Especially if you have asthma, these conditions are more likely to worsen.

What are the symptoms of stress-induced asthma?

Stress-induced asthma is actually very similar to regular asthma. That is, it can come on suddenly for no apparent reason, or it can come on as a result of a little stress or anxiety. While your symptoms may vary from person to person, you can generally expect something like this:

• Rapid breathing or feeling short of breath.
• A wheezing sound coming from the chest when breathing (this is what we call `wheezing`).
• Feeling of tightness, pressure, or uneasy discomfort in the chest.
• Frequent, sometimes unstoppable cough.
• Feeling very tired for no reason.
• Difficulty sleeping at night, insomnia.
• Anxiety, extreme nervousness, or sometimes panic attacks .

There are several reasons why these symptoms can suddenly increase. The first is that when you feel stressed or anxious, our bodies release stress hormones like adrenaline and cortisol. These hormones can cause the muscles in your airways, or airways, to tighten and swell (inflame). This can narrow your airways, making it harder to breathe, and making your asthma worse.

In addition, chronic stress can cause a long-term inflammatory response in the body, which can increase the likelihood of asthma flare-ups.

According to Dr. Rachel Taliercio, a pulmonologist, "Anyone who has difficulty breathing can feel anxious and worried. This fear can lead to more difficulty breathing, and it can be like a vicious cycle."

How do we get out of this situation? Let's see.

You may never be able to completely get rid of stress. It's normal to have problems and pressures in life. But you can definitely learn to deal with stress, that is, manage it. Learning ways to control stress and relax your mind will help you prevent frequent asthma attacks over time.

As Dr. Talliercio says, "Knowing exactly what triggers your asthma are is the first step to overcoming them. When we identify these triggers, we are better prepared to avoid them in the future."

So, if you are trying to reduce the severity of your asthma and are focusing more on managing stress, these methods will help you a lot.

1. Use your inhaler correctly.

This is the first and most important thing. You need to act quickly, as soon as your asthma symptoms start. Follow your asthma action plan as prescribed by your doctor. Always keep a quick-relief/rescue inhaler, such as Albuterol, with you and use it when needed. This can quickly open your airways and make it easier to breathe. Remember, if your symptoms do not improve after using your inhaler, call your doctor immediately according to your action plan, or go to the emergency room if necessary.

2. Practice controlled breathing exercises.

There are specific breathing exercises that can help you control your breathing before, during, and after an asthma attack. Paying attention to your breathing can help you stay calm during an asthma attack. It can also help you reduce your stress levels over time. Simply practice taking a deep breath, holding it for a while, and slowly exhaling several times a day.

3. Get away from stressful places for a while.

Sometimes, you can reduce stress by simply removing yourself from a stressful or stressful situation or situation for a while. If possible, go to a quiet, calm place and sit comfortably in a chair or lie down. If you can't go to such a place, at least close your eyes for a moment, or try putting on headphones with some soothing music.

4. Try these ways to relax

Relaxation exercises are very simple, and they involve deep breathing, muscle relaxation, and positive thinking. Here are some ways to help reduce your overall stress level and manage anxiety and worry when it strikes:

• Positive affirmations: This means telling yourself positive things like, "I can get through this," "I am calm," and "I am strong." These can be said at the start of the day or when you are feeling stressed.
• Progressive muscle relaxation: This involves tensing each muscle in the body (e.g., arms, legs, neck) for a few seconds and then slowly relaxing it. This greatly reduces tension in the body.
• Guided imagery: In this, you imagine a beautiful, peaceful place of your choice (like a beach, a mountain peak, a flower garden) and experience it as if you were there, smelling it, and hearing it.
• Mindfulness: This means paying attention to the present moment, without judgment. Simply paying attention to your breathing, the sounds around you, and the sensations in your body.
• Meditation: This is also a powerful method that people have been using for ages to help them focus and calm their minds. Even just a few minutes a day can make a big difference.

5. Ask for help, it's not a weakness!

Often, we become overwhelmed by our responsibilities and try to do everything on our own. This can lead to chronic burnout over time. Don't let that happen. By delegating some of your responsibilities to others - that is, by asking for help! - you can save time and reduce stress for everyone. Also, it's much better to talk about your feelings with someone you trust and ask for help than to bottle up your feelings and put unnecessary pressure on yourself.

If you ever need long-term support, a therapist can help you talk through your feelings and learn ways to cope with stress. It's not something to be ashamed of, but it's important to take care of your mental health.

6. Pay attention to your overall health.

Remember, anything that is good for your overall health is also good for your mental and emotional health, as well as your asthma. Regular exercise can help reduce your stress levels and improve lung function. Daily activities like walking, swimming, and yoga can be especially helpful for reducing stress.

Also, don't forget to eat a balanced diet, drink enough water throughout the day, and get enough sleep . These simple things will give your body and mind a lot of energy.

If you ever feel like you can't control your stress, make time to talk to your doctor or a counselor for more strategies and support.

As Dr. Talliercio emphasizes, "A healthy mental and emotional health is essential to optimal physical health. Exercise is the best medicine. Starting an exercise program can sometimes be intimidating, but you can build it up slowly and start as you can."

In summary, things to remember

Okay, so, it's a good idea to remember some of the most important things we've talked about. If you incorporate these into your daily life, you can go a long way toward preventing asthma flare-ups due to stress.

Stress is a major cause of asthma exacerbations, so managing your stress is one of the most important things you can do to control your asthma.

• Identify specific triggers that make your asthma worse. These can be stress, dust, smoke, certain foods, or other things like animal dander.
• Follow the asthma action plan given to you by your doctor. Always keep a rescue inhaler handy in case of an emergency.
• Practice breathing exercises and calming techniques (e.g., mindfulness, meditation, progressive muscle relaxation) daily. These will help you a lot in the long run.
• Try to get away from environments and people that make you feel stressed or anxious, or avoid those situations as much as possible.
• If work duties and responsibilities are weighing you down, don't be afraid to ask others for help.
• A balanced diet, adequate sleep, and regular exercise are important for your overall health as well as asthma control. If done properly, these can also increase your ability to cope with stress.
• If you find it difficult to control your stress, or if you experience frequent asthma symptoms, be sure to see a doctor or a qualified counselor for advice.

Remember, you are not alone in this journey. Many people around the world live with similar conditions. With the right knowledge, appropriate methods, and medical advice, you too can manage both stress and asthma well and live a comfortable, happy life.

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