If you feel anxious, you might notice some changes to your heartbeat. These changes are more common than you think…
If you’ve felt anxious before, you know that these feelings aren’t just in your head. From headaches and chest pains to feeling lightheaded, there are different ways that anxiety can affect you physically and mentally.
Anxiety can also affect your heart, causing a change in your heartbeat. Here, we’ll be sharing what you need to know about the link between anxiety and your heart.
What is anxiety?
Anxiety is the feeling we get if we’re worried, scared or tense. Anxiety is a natural human response that happens if we feel under threat and it can show itself through our thoughts and how we feel both physically and mentally.
What are heart palpitations?
Heart palpitations are when you notice your heartbeat more. If you have heart palpitations, it might feel unusual and your heartbeat may feel:
• Fluttery
• Very quick
• Irregular
• Like it’s thumping or pounding
Anxiety isn’t just an emotional response. One of the physical symptoms of anxiety is changes in your heart rate. Anxiety is a common cause of heart palpitations.
Why does anxiety cause heart palpitations?
Humans have evolved ways to help protect ourselves from danger. If we feel threatened, our bodies have a response called the ‘fight, flight or freeze’ response. This happens automatically and we don’t control it.
During the ‘fight, flight or freeze’ response, certain hormones like adrenaline and cortisol are released. These hormones can make our hearts beat faster so that blood can be sent to where it’s needed. This can cause heart palpitations.
Although this change in your heartbeat can feel worrying, anxiety heart palpitations usually go away after the situation passes.
What are the symptoms of anxiety & heart palpitations?
Anxiety can affect our mind, body and how we behave. Symptoms of anxiety that are related to your heart can include:
• Noticing your heartbeat getting stronger
• Noticing your heartbeat getting faster
• Your heartbeat feeling different
• Feeling short of breath
If you aren’t sure if your shortness of breath is anxiety related, or you’re worried at all about these symptoms, make sure to speak to your GP.
Other symptoms of anxiety include:
• Feeling restless or irritable
• Feeling tired
• Feeling shaky or trembly
• Feeling dizzy
• Having trouble sleeping
• Having a dry mouth
• Worrying about the future or the past
• Thinking that bad things will happen
• Having headaches
• Having tummy aches
• Having muscle pain
If your symptoms are affecting your daily life, we’ve got some advice to help manage them later in the article.
Are anxiety heart palpitations dangerous?
Anxiety heart palpitations aren’t dangerous, but ignoring heart palpitations that aren’t caused by anxiety can be.
Anxiety isn’t the only cause of heart palpitations. Heart conditions like arrhythmia (an abnormal heart rhythm), heart failure and cardiomyopathy (a disease of the heart muscle) can cause heart palpitations.
It’s important to speak to your GP if your heart palpitations aren’t triggered by anxiety so they can figure out if there’s an underlying cause.
If you have heart palpitations with symptoms like chest pain, shortness of breath and feeling faint or fainting, make sure to call 999 or go to A&E.
Panic attack or heart attack?
Intense anxiety can cause panic attacks or physical symptoms. They can be worrying and happen suddenly.
If you’re having a panic attack, you might have symptoms like:
• Sweating
• Trembling
• Shortness of breath (hyperventilation)
• Feeling like you’re choking
• Nausea
• Feeling dizzy
• Having tingly fingers
• Having ringing in your ears
• An irregular or quick heartbeat (palpitations)
Because of the irregular or fast heartbeat, some people think that they’re having a heart attack. Panic attacks usually last between five and 20 minutes. They can be very worrying, but they shouldn’t cause you any harm.
With some panic attacks, there might be an underlying cause. It’s important to speak to your GP or call NHS 111 if:
• Your panic attack continues after you’ve done 20 minutes of slow breathing
• Your breathing has returned to normal but you still feel unwell
• You have a rapid or irregular heart after you’ve had a panic attack
• You have chest pain after you’ve had a panic attack
• You have panic attacks regularly (this could be a sign of panic disorder)
If you or someone you know is dealing with anxiety, we’re here to help with our guide of useful tools.
How can I manage anxiety heart palpitations?
If your heart palpitations are related to your anxiety, there are some lifestyle changes that can help you manage your symptoms.
Sleep
Sleep is also closely linked to anxiety as a lack of sleep can make you feel anxious. This can cause heart palpitations.
We’ve got some advice on getting a more restful night.
Reduce your alcohol intake
The NHS recommends that you shouldn’t drink more than 14 units of alcohol per week. If you do drink this amount, try to spread it over three days or more. We’ve got some tips that can help if you want to take a break from alcohol.
Avoiding caffeine
Drinking too much caffeine can make you feel more anxious. This is because caffeine can increase your heartbeat and also disrupt your sleep.
Disrupted sleep can make you tired, which can make you less likely to be able to control how you’re feeling.
To help reduce your levels of anxiety, try avoiding drinks like:
• Coffee
• Tea
• Fizzy drinks
• Energy drinks
Non-caffeinated drinks like teas can help you cut out caffeine.
Get active
Doing regular exercise, especially aerobic exercise, can help you manage everyday stress. It can also help your brain to release serotonin which can help improve your mood.
Some aerobic exercises include:
• Walking fast
• Swimming
• Cycling
• Tennis
The NHS recommends that you should aim to do at least 150 minutes of moderate-intensity exercise a week.
You can use an activity tracker to help you get more active and keep an eye on your heart rate.
Speak to your GP before starting any new forms of exercise if you have an existing medical condition or have not exercised in a while.
Take some time to relax
Life is all about balance, so as well as exercising regularly, it’s really important to learn how to relax. You might prefer to do an activity like yoga or Pilates to help you relax or you might find breathing exercises helpful. Our experts have shared their relaxation techniques to help relieve everyday stress.
Mindfulness and meditation are great ways to help relax and ease anxiety. Whether you have five minutes or 15 minutes, dedicating that time to yourself can have a beneficial impact.
If you’re feeling anxious, explore our range of everyday stress solutions for a calmer you.
If you’re struggling with any symptoms of anxiety, speak to your GP. It’s important to look after yourself.
