One moment you are sitting serenely, minding your own business and thinking you might just get through the day feeling mildly okay. Then boom! Your heart suddenly starts to pound and begins to beat faster than a horde of stampeding wildebeest on the plains of the Serengeti. Yes, you guessed it, another day of anxiety and her bag load of multifarious symptoms that spoil your life.
The three questions most frequently asked by anxiety sufferers who experience rapid heart beating are: Why does it happen? Is it a sign I am about to keel over and die? How can I stop it from happening again and again?
Approximately 80% of people who suffer from an anxiety disorder report that one of their most common symptoms is a racing or irregular heartbeat. These two occurrences, together with the heightened mental awareness of the situation, are called heart palpitations. They are widely regarded as the most frightening symptom of a panic attack or generalized anxiety.
What brings on rapid heart beating in the first place? The trigger for heart palpitations differs from one person to the next. In some cases, a stressful event or environment causes a person’s anxiety levels to rise and brings about the host of physical symptoms so hated by anxiety sufferers. When there is a clear trigger for the racing heartbeat, it’s easier to deal with.
In other cases, the heart palpitations arrive suddenly and without a clear reason for doing so. A person could be sleeping in bed when suddenly they are wrenched awake, their heart pounding, their chest hurting and their mind filling up with images of hospitals and resuscitation machines. Alternatively, they could be watching a movie at home or sitting in a lecture theatre, their mind absent of obvious worries, when they begin to feel the tightness in the chest and the shortness of breath.
Why do heart palpitations occur?
The body is responding to signals from your brain which has decided to put the body into ‘fight or fly’ mode. In other words, your brain senses a danger, whether real or not, and is raising the alert level from medium to severe. If your body was a city like New York, there would be military choppers filling up the skies and heavily armed police units on every street corner.
After the brain has made the decision, the autonomic nervous system kicks in and prepares the body for combat or running away as fast as possible. The hormone adrenaline is released from the adrenal glands. It is the adrenaline which increases your heart rate in preparation for imminent action. As well as a rapid heart rate, the body’s muscles tense up and sweat is produced, plus a myriad of other subtle preparations. Altogether, they feel extremely uncomfortable but would likely save your life if faced with a genuinely threatening situation.
For most people, when the brain realises there is nothing to be scared of, the parasympathetic nervous system almost instantly acts to calm the situation and return the body to normal, including the heart rate. However, for sufferers of anxiety disorders and those hit by a panic attack, the system fails to act properly, thereby leaving the person in a situation akin to fighting an invisible opponent that doesn’t exist.
The sufferer’s conscious mind knows full well there’s nothing to be anxious about yet the physical symptoms of a panic attack continue. The focus on the rapid heart rate further fuels the person’s anxiety and fears of health problems, such as heart attacks, strokes and even insanity, rapidly materialize. Basically, the sufferer becomes sensitised to the surges of adrenaline and then obsess over and fear the next attack. This results in a vicious circle of anxiety which can increase in severity over time.
Are my heart palpitations dangerous? Could it be a heart attack?
A rapid beating heart when connected to anxiety is not dangerous in itself. This is the first concept to make clear for those worried that their palpitations are something life threatening and damaging. Many anxiety sufferers rush to the hospital when faced with panic attack related rapid heartbeats thinking they are suffering from a heart attack or about to suffocate to death. This is not surprising for the symptoms of a panic attack can appear similar, in some ways, to the symptoms of heart failure, especially to those not of a medical background.
The chest pain that occurs during a panic attack and which accompanies the rapid heart beating is not actually from the heart itself. Rather, the pain comes from the muscles of the chest which, as mentioned before, tighten and tense up during moments of panic and stress. This also affects breathing and despite what may appear to be a dangerous lack of air, the body is actually fully able to take in the required amount of air needed.
Insanity is another fear people have when they feel their pulse racing, their chest tightening, their breathing becoming laboured and their thoughts turning to all sorts of wild and scary things. If it’s not heart resuscitation equipment they have in their imaginations, then it’s the archetypal insane asylum in an old Victorian-era mansion set amongst spooky woodland, just like in the movies.
You are not going crazy. Heart palpitations are a common symptom of panic attacks. Plus, panic attacks are part of a common anxiety disorder. It’s estimated that at least 1 in 10 people, worldwide, will suffer a panic attack sometime in their lives. There’s no way 10% of the human race are insane no matter what appears on the television news each evening. Anxiety disorders are in no way a sign of insanity.
What can be done to stop a racing heart beat?
The most important step to take in order to eliminate heart palpitations is to deal with the anxiety itself. It’s almost impossible to stop the former without bringing under control, the latter. What’s more, anxiety disorders, which contribute to the distressing physical symptoms, can be reduced and even eliminated for good. So what can be done to reduce anxiety that might lead to scary heart palpitations? This is actually the question that should be asked.
Let’s focus on 8 of the most effective ways you can quickly calm your body before and during a bout of panic-induced heart palpitations.
1. Sit down immediately and repeat over and over again in your mind that everything is okay, you are safe and that soon the accelerated heart beating will slow down and return to normal. Don’t try to force your heart rate to slow down for this will actually just make you more tense and worried. Let the physical symptoms occur and instead do your best to relax your mind.
2. Similar to the first technique but for people who are scared of possible health issues. Tell yourself as soon as you recognise the symptoms of an anxiety attack that it is not something dangerous to your health and that in a matter of a short while it will pass. Talk out loud, if you are alone and drum into your mind that what you are experiencing is the result of an over-sensitised nervous system and that in time you’ll learn effective ways to counter the anxiety.
3. Instead of focusing your mind on the heart palpitations, try to take your thoughts elsewhere. When your heart rate soars and all the other anxiety symptoms are present, turn on the television or look out of the window at people walking by. Attempt as best you can to remove your mind’s attention from the physical symptoms of the panic attack.
A lot of what makes up the horrible fear and pains in your body during such episodes is actually partly connected to what you let your mind think and imagine whilst the palpitations are taking place.
4. Research some relaxation techniques and begin to put them into practice as soon as you can. When a panic attack next strikes, you can start the relaxation technique and carry through with it until your mind and body have returned to normal. There are some very good breathing techniques that can quickly bring about a sense of relaxation and serenity.
5. Confide in someone about your anxiety, fears and concerns over the physical symptoms that manifest themselves during panic attacks. As the old English proverb goes “A problem shared is a problem halved”. When it comes to mental health issues, this can be very true. Don’t bottle up your emotions and instead let loved ones in and help you on your journey to a life free from anxiety.
6. Reduce your stress levels as much as you possibly can. There will be some things in your life which cause you unnecessary anxiety and friction. If possible, stop, or at least change in some way, those things which can bring about a panic attack or give you sleepless nights. Think of better and less stressful ways of doing things even if they might mean letting go of things you think are important (but which might not actually be so when looked at in the cold light of day).
7. Visit your doctor and talk about the various treatments that are available for people suffering from anxiety disorders. Cognitive-Behaviour therapy is a good method of exploring how habits and thoughts patterns can affect anxiety levels. Medication is also worth considering especially if the panic attacks are severely impacting on your day-to-day life. They don’t have to be taken forever and can help while more long-term therapies and methods take effect.
8. Find ways to improve your general health. Exercise is a fantastic way to burn off excess adrenaline and is also great for overall physical and mental health. Join a gym or start jogging a few times a week and you’ll notice a difference in a very short period of time. If you know you eat unhealthily, seek out a more nutritious meal plan for you and your family. Do your best to avoid too much processed food and sugary drinks. These can negatively affect your blood sugar levels which can affect your mental well-being in numerous ways.
By incorporating these eight techniques before and during your next anxiety attack, you will be able to reduce the duration and intensity of the symptoms you suffer, including increased heartbeat. Some will be easier than others, depending on your personality and the severity of the anxiety. It’s important to persevere with whatever techniques and methods you decide are best for you as changing habits that contribute to improved relaxation can take a little time.
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