Heart Palpitations: When to Worry and How to Manage - Cardiology

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Heart palpitations can be a concerning symptom, especially when accompanied by feelings of anxiety or discomfort in the chest. Based on your description, it seems you are experiencing a range of sensations that could be linked to both physiological and psychological factors.
First, let’s clarify what heart palpitations are. They are often described as the feeling of having a fast-beating, fluttering, or pounding heart. While they can be alarming, they are usually benign, especially if you have undergone thorough cardiac evaluations, such as echocardiograms and electrocardiograms, which have shown no significant abnormalities.

From your account, it appears that you are experiencing palpitations primarily in the morning and when lying down. This could be related to several factors, including anxiety, stress, or even changes in your body position. Anxiety can indeed exacerbate the perception of heart palpitations, leading to a cycle where the awareness of your heartbeat increases your anxiety, which in turn can make the palpitations feel more pronounced.
The sensations of chest tightness and the feeling that your heart is racing could also be linked to anxiety disorders, such as panic disorder or generalized anxiety disorder. These conditions can manifest physically, leading to symptoms like shortness of breath, chest discomfort, and increased heart rate. It's important to note that while anxiety can cause these symptoms, it is always prudent to rule out any underlying cardiac issues, especially if you have a history of heart problems or if the symptoms are new or worsening.

Regarding your question about exercise, moderate physical activity is generally beneficial for both physical and mental health. However, if you are experiencing significant discomfort or if your heart rate feels excessively elevated during exercise, it would be wise to consult with a healthcare professional before continuing with your exercise routine. They can provide personalized advice based on your health status and any underlying conditions.

As for your resting heart rate, a normal resting heart rate for adults typically ranges from 60 to 100 beats per minute. A resting heart rate of 90-100 can be considered within the normal range, but it may be on the higher side, especially if you are feeling anxious or stressed. Factors such as hydration, caffeine intake, and overall fitness level can influence your heart rate.
To manage your symptoms and potentially lower your resting heart rate, consider the following strategies:
1. Relaxation Techniques: Practices such as deep breathing, meditation, and yoga can help reduce anxiety and promote a sense of calm, which may help lower your heart rate.

2. Regular Exercise: Engaging in regular cardiovascular exercise can improve your overall heart health and help regulate your heart rate over time. Start with low-intensity activities and gradually increase as you feel comfortable.

3. Healthy Lifestyle Choices: Maintaining a balanced diet, staying hydrated, and avoiding excessive caffeine and alcohol can positively impact your heart health and anxiety levels.

4. Sleep Hygiene: Ensure you are getting adequate sleep, as poor sleep can exacerbate anxiety and affect heart rate.

5. Professional Support: If your symptoms persist or worsen, consider seeking help from a mental health professional. Cognitive-behavioral therapy (CBT) can be particularly effective for managing anxiety and its physical manifestations.

In conclusion, while your symptoms may be linked to anxiety, it is essential to continue monitoring your heart health and consult with healthcare providers as needed. They can help you navigate your symptoms and develop a comprehensive plan that addresses both your physical and mental well-being. Remember, you are not alone in this, and seeking help is a positive step towards feeling better.