Anxiety-Induced Heart Palpitations: Causes and Solutions

Doctor, I would like to inquire about heart rate issues caused by anxiety?

Hello Doctor, I previously inquired about anxiety-related palpitations and autonomic nervous system dysregulation.
Recently, with the significant changes in weather, I noticed this morning when I got out of bed that my heart rate increased, and my heart was beating quite forcefully and regularly, thump-thump-thump.
At that moment, I chose to lie back down and take deep breaths, and it returned to normal immediately.
I have consulted both traditional Chinese medicine and Western medicine, as well as psychosomatic medicine.
The psychosomatic assessment indicated dysregulation, while the traditional Chinese medicine practitioner said I am too anxious.
The Western doctor also stated that my reports showed no issues and prescribed medication.
I read an article by a physician indicating that most people's palpitations, feeling like the heart is about to jump out, and accelerated heart rate are regular rhythms rather than arrhythmias.
Factors such as lifestyle, stress, anxiety, and diet can contribute to this.
I would like to ask how to address this issue.
Should I take my medication regularly to allow my body to gradually recover? Can discomfort caused by sudden changes in bodily movements be resolved? Thank you, Doctor.

Niming, 20~29 year old female. Ask Date: 2019/11/26

Dr. He Dongjin reply Cardiology

Hello, most people's palpitations are associated with a regular heart rhythm without arrhythmia.
Stress, anxiety, and diet can contribute to this condition.
Taking medication on time can help improve it, but it's unlikely to completely alleviate the stress.
We pray for your peace and well-being.
Changhua Hospital cares about you.

Reply Date: 2019/11/26

More Info

Understanding anxiety-induced heart palpitations is crucial for managing both the psychological and physiological aspects of this condition. Heart palpitations, characterized by the sensation of a racing or pounding heart, can be alarming and often lead individuals to fear they may have a serious heart condition. However, in many cases, these symptoms are linked to anxiety and stress rather than an underlying cardiac issue.

Causes of Anxiety-Induced Heart Palpitations
1. Physiological Response to Stress: When you experience anxiety, your body enters a "fight or flight" mode, releasing stress hormones like adrenaline. This can lead to an increased heart rate and heightened awareness of your heartbeat, resulting in palpitations.

2. Hyperventilation: Anxiety can cause rapid breathing or hyperventilation, which can lead to a decrease in carbon dioxide levels in the blood. This imbalance can trigger sensations of lightheadedness, tingling, and heart palpitations.

3. Autonomic Nervous System Dysregulation: The autonomic nervous system, which controls involuntary bodily functions, can become dysregulated due to chronic stress or anxiety. This can lead to symptoms like palpitations, sweating, and feelings of panic.

4. Lifestyle Factors: Poor diet, lack of exercise, excessive caffeine, and inadequate sleep can exacerbate anxiety symptoms and contribute to palpitations.

Solutions and Management Strategies
1. Medication: If you have been prescribed medication for anxiety, such as SSRIs or benzodiazepines, it is essential to take them as directed. These medications can help regulate mood and reduce anxiety symptoms, which in turn may alleviate palpitations.

2. Cognitive Behavioral Therapy (CBT): Engaging in therapy can help you understand the triggers of your anxiety and develop coping strategies. CBT is particularly effective for anxiety disorders and can help you reframe negative thought patterns that contribute to your symptoms.

3. Breathing Techniques: When you feel palpitations, practicing deep breathing exercises can help calm your nervous system. Techniques such as diaphragmatic breathing or the 4-7-8 method can be beneficial in reducing anxiety and normalizing your heart rate.

4. Lifestyle Modifications: Implementing healthy lifestyle changes can significantly impact your anxiety levels. Regular physical activity, a balanced diet rich in whole foods, adequate hydration, and sufficient sleep can improve your overall well-being and reduce the frequency of palpitations.

5. Mindfulness and Relaxation Techniques: Practices such as yoga, meditation, and progressive muscle relaxation can help reduce anxiety and improve your ability to manage stress. These techniques can also enhance your awareness of bodily sensations, helping you differentiate between anxiety-induced symptoms and potential medical issues.

6. Regular Check-ups: Since you have undergone various cardiac evaluations that returned normal results, it is essential to maintain regular check-ups with your healthcare provider. If your symptoms persist or worsen, discussing further evaluations or adjustments to your treatment plan is crucial.

Conclusion
In summary, while anxiety-induced heart palpitations can be distressing, understanding their causes and implementing effective management strategies can significantly improve your quality of life. It is essential to continue working with your healthcare providers, including both mental health and cardiology specialists, to ensure a comprehensive approach to your treatment. Remember, managing anxiety is a process, and with the right support and strategies, you can regain control over your symptoms and enhance your overall well-being.

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