Have you had situations where you have felt your heart beating faster than normal as you get ready to face a difficult situation? If yes, you are not alone. Anxiety-induced palpitations are a normal experience, but they can be quite distressing and uncomfortable when they occur. The good news is that anxiety-induced palpitations are generally harmless and can be managed with the use of various techniques. Let’s look at a few of them:
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Identify the source of anxiety
Before we start dealing with anxiety, the first step is to identify the source of anxiety. Is it an upcoming deadline or a difficult conversation you might need to have? Identifying the source might help you prepare better for the situation, which can help reduce anxiety and palpitations. Journaling in a diary or on a notes app can help with the source of anxiety.
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Start with deep breaths
Anxiety often leads to shallow breathing, which can lead to palpitations. So, one of the quickest ways to manage heart palpitations in these situations is to take long, deep breaths. Start inhaling with your nose and count to four, later release the breath through your mouth. This increases blood and oxygen flow, regulating the body and reducing palpitations
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Practice grounding techniques
Another simple yet effective way to reduce anxiety is to practice grounding techniques. Grounding helps to engage your senses and bring your attention back to the present moment, which helps reduce anxiety. Practice the “5-4-3-2-1” technique- name five things you see, four you can touch, three you can hear, two you can smell, and one you can taste. This helps shift your focus to the present.
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Check in with your body
Sometimes, attending to your body can help reduce palpitations and anxiety. Gently check in with your body to see if you are well hydrated, well-rested and if you are feeling hungry. Many times, unmet physiological needs can trigger or worsen palpitations, and these sensations might reduce or even completely calm down when physiological needs are met.
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Talk to a friend
If anxiety and palpitations feel overwhelming, you can consider reaching out to someone you trust, like a friend. A friend can offer emotional support and validation, helping you to regulate your body and restore a sense of safety, reducing anxiety and palpitations.
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Avoid stimulants
Stimulants, beverages, cigarettes, and energy drinks can all increase your heart rate and worsen anxiety. If you’re prone to palpitations, consider limiting or avoiding these triggers, especially during stressful times. Instead, consider something that soothes your system, such as herbal tea or simple warm water.
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Regular Exercise
While it may sound counterintuitive, especially when you are palpitating, regular exercise such as walking can be a natural stress reliever. Moving your body helps regulate adrenaline, improve sleep, and ease anxiety symptoms—including palpitations. It doesn’t have to be anything heavy but light exercise can help as well.
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Seek therapy and medication if needed
If anxiety and palpitations persist even after all your attempts, and become more frequent or unmanageable, consider seeking help from a therapist. A therapist can help you with coping techniques to manage anxiety. If you need additional support, consider reaching out to a psychiatrist to seek medication, but only if the situation becomes too overwhelming.
Conclusion:
Anxiety-induced palpitations might seem overwhelming, but they are typically harmless and treatable. When you sense palpitations, start by regulating your body through deep breathing and grounding exercises. You can also talk to a friend and take care of your physiological needs to reduce anxiety in the moment. Lastly, avoid any stimulants and practice regular exercises to get better at managing anxiety. Remember to give yourself enough time to learn and seek help when needed, and the palpitations will eventually get better.
References:
- How to stop heart palpitations: 7 home remedies and tips. (2020, January 9). https://www.medicalnewstoday.com/articles/321541
- Ltd, H. P. (2021, October 26). How To Manage Anxiety-Induced Heart Palpitations. HealthMatch. https://healthmatch.io/anxiety/how-to-manage-anxiety-heart-palpitations
- Should I Worry About Heart Palpitations From Anxiety? (n.d.). Cleveland Clinic. Retrieved April 29, 2025, from https://my.clevelandclinic.org/health/diseases/21677-heart-palpitations-and-anxiety
