How To Manage Heart Palpitations Caused By Anxiety

Anxiety-related heart palpitations can be distressing, but there are effective strategies to manage them, both during and before an episode. Understanding how to respond in each scenario can significantly reduce discomfort and improve overall well-being.

When Heart Palpitations Are Already Happening

1. Medication: In acute situations, benzodiazepines are often prescribed to quickly alleviate symptoms. These medications can help calm the nervous system and reduce heart rate within minutes, sometimes even within 1 to 2 minutes of taking them.

2. Physical Techniques: For milder episodes where medication may not be necessary, grounding techniques can be highly effective. Deep breathing exercises, such as box breathing or diaphragmatic breathing, help activate the parasympathetic nervous system, which slows the heart rate. Additionally, removing yourself from a stressful environment or engaging in a calming activity can also help reduce anxiety-induced palpitations.

Preventing Heart Palpitations Before They Occur

1. Daily Medication: To manage anxiety over the long term and prevent episodes of rapid heartbeat, doctors often prescribe antidepressants such as SSRIs or SNRIs. These medications help regulate brain chemistry and reduce the frequency and intensity of anxiety attacks. The choice of medication depends on the severity of the condition and individual health factors.

2. Psychotherapy: Cognitive-behavioral therapy (CBT) is one of the most effective forms of psychological treatment for anxiety. It helps individuals identify and change negative thought patterns that contribute to anxiety. Other therapeutic approaches, such as psychodynamic therapy, can also help patients understand the root causes of their anxiety and develop healthier coping mechanisms.

Additional Tips for Managing Anxiety and Heart Health

Living a balanced lifestyle can also support emotional and cardiovascular health. Regular exercise, a nutritious diet, adequate sleep, and mindfulness practices like yoga or meditation can all contribute to reducing anxiety and minimizing the risk of heart palpitations.