How to Deal with Heart Palpitations During Stress

Experiencing a rapid heartbeat during stressful moments is largely influenced by individual physiology, particularly in those with a more excitable nervous system type, often referred to as having a highly reactive sympathetic nervous system. When anxiety strikes, it's common for heart rate to increase. If your heart rate reaches around 100 beats per minute or between 100-120 beats per minute and you don't feel significantly unwell, there may be no need for immediate medical intervention. Instead, focusing on reducing stress and managing emotional responses can be beneficial.

When to Be Concerned About a Fast Heartbeat

However, if your heart rate consistently exceeds 120 beats per minute — whether you're feeling anxious or not — it may indicate a more chronic condition. In such cases, medication might be necessary to regulate and lower the heart rate. If left untreated, a consistently elevated heart rate can lead to changes in the heart's size and structure, potentially impairing its function over time.

Medical and Therapeutic Options

If standard medications fail to provide relief, a procedure known as sympathetic ganglion ablation may be considered as a more permanent solution. This minimally invasive treatment targets the nerves responsible for the overactive response, offering long-term relief for many patients.

Lifestyle Adjustments to Manage Heart Rate

In addition to medical treatments, making certain lifestyle changes can help manage this condition. Avoiding stimulants such as coffee, tea, and other caffeinated beverages is strongly recommended. Regular physical activity has also been shown to improve cardiovascular health and reduce the frequency and intensity of stress-induced heart palpitations. Incorporating relaxation techniques like deep breathing, meditation, or yoga can further support a calmer nervous system and a more stable heart rate.