How To Slow Down Your Rapid Heart Rate And Reduce Anxiety


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How To Slow Down Your Rapid Heart Rate And Reduce Anxiety




Heart palpitations, anxiety, fear, fluttering, racing - these are all words that describe the physical and mental symptoms of anxiety.

Many people can relate to feeling a racing heart or an uncomfortable fluttering sensation in their chest.

It is important to understand why these feelings occur and what steps can be taken to prevent them.

In this article, we will discuss the potential cause of heart palpitations due to anxiety disorder and provide helpful tips for managing the accompanying physical and emotional distress.


✅ What are Heart palpitations and Heart Rate?


Difficult breathing, women have a heart palpitations


Heart palpitations and heart rate refer to the same thing, but they have different meanings.

Heart rate is a measurement of the number of times your heart beats in a minute, while heart palpitations are feelings or sensations that you may experience when your heartbeat changes or speeds up for no apparent reason.

These sensations vary from person to person and range from feeling like your heart is pounding, fluttering, or skipping beats. There are several types of heart palpitations that can occur, each with its own set of symptoms. 

Supraventricular tachycardia (SVT) is one type of irregular heartbeat and occurs when there are extra electrical signals in the upper chambers of the heart causing them to beat faster than normal.


✅ Symptoms of Rapid Heart Rate


Rapid heart rate, or tachycardia, is a symptom of an underlying health condition.

It is defined as a heart rate that exceeds the normal range of 60 to 100 beats per minute. Knowing the signs and symptoms associated with rapid heart rate can help you recognize when medical attention is needed.


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Here are the following symptoms: 

📌Palpitations and chest pain are one of the most common indicators of a fast heart rate. This feeling in your chest may be described as pounding, fluttering, or like your heart has skipped a beat.

📌You may also experience shortness of breath, lightheadedness, and chest discomfort which feels like pressure or tightness in your chest as well as dizziness and fatigue. Pressure points for stress headaches can lower your heart rate caused by anxiety.

Other physical signs include sweating, nausea, and fainting due to insufficient blood flow to the brain caused by tachycardia.


✅ 7 Causes of Heart Palpitations


Heart palpitations are uncomfortable sensations that can occur due to a variety of reasons. Common causes of heart palpitations include stress and anxiety, strenuous physical activity, caffeine and nicotine consumption, certain medications, and hormonal changes.


1. Anxiety and Stress


Young depressed female character sitting on a sofa.


Anxiety and stressful situations cause the heart to beat faster due to the body's “fight or flight” stress response releasing adrenaline into the bloodstream. Much anxiety causes the body to produce excess adrenaline which can lead to racing heartbeats.


2. Caffeine and Energy Drinks

Caffeine is a stimulant that increases heart rate and causes palpitations. It stimulates the sympathetic nervous system which causes increased heart rate.


3. Smoking

Smoking increases heart rate and blood pressure, as it increases blood pressure and constricts blood vessels.


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4. Hormonal Changes

Fluctuations in hormones such as estrogen, progesterone, and thyroid hormone can affect the heart rhythm and cause palpitations. hormonal changes due to menopause or pregnancy can lead to an increase in hormones such as estrogen which may trigger irregular heartbeat sensations.


5. Heart Disease

Heart diseases such as arrhythmias or overactive thyroid can also cause palpitations.


6. Medications

Certain medications such as beta-blockers, decongestants, and asthma inhalers cause heart palpitations as they decrease blood pressure or affect the electrical pathways of the heart.


7. Physical Activity

Strenuous physical activity also increases the heart rate beyond the normal range, as well as causes a surge in blood pressure.

All of these factors should be taken into account when diagnosing and treating any occurrence of heart palpitations.


✅ Why there is Increased Heart Rate due to Anxiety


A depressed female with nervous problems has shortness.


Anxiety is a mental state characterized by feelings of worry, fear, and unease.

When we experience anxiety, our body releases stress hormones such as cortisol and adrenaline. These hormones can cause an increase in heart rate, which is a common physical symptom of anxiety.

This increase in heart rate occurs because the body is preparing itself to deal with the perceived danger or stressor that it believes is present. The release of stress hormones also leads to other physical symptoms such as increased breathing rate, sweating, or trembling. 

While these physical symptoms may be uncomfortable and alarming, they are a normal part of an anxious reaction and will usually resolve once the source of the anxiety has been addressed.


✅ How to Diagnose Heart Problems and Increased Heart Rate


 cardiology doctor and nurse examining heart, blood pressure


Heart problems are a major health concern and can be hard to diagnose. With the right knowledge and resources, however, it is possible to accurately assess heart-related symptoms such as an increased heart rate.


📌 Patient History

To begin diagnosing any potential issues, a person should first get an accurate understanding of their medical history. Knowing family history or prior conditions can be extremely helpful in identifying potential risk factors for heart-related issues.


📌 Physical Examination

Additionally, physical exams from healthcare professionals may reveal signs of unhealthy conditions that could be causing the increased rate or other irregularities.


📌 Tests

Depending on the findings from these tests, patients may be required to undergo further tests such as an echocardiogram or ECG to determine if there is any significant damage to the cardiac muscle tissue.

✅ Ways to Lower Your Heart Rate From Anxiety


A physical examination identifies if there are any underlying health conditions that could be causing an abnormally rapid heartbeat. This could include high blood sugar or low levels of omega-3 fatty acids which can both contribute to an increased risk of long-term health complications.

There are various ways to slow your heart rate and in some cases, it is a crucial step in improving your health.  


⚫ Ace Inhibitors

For those with coronary artery disease, one way to slow the heart rate is by taking ace inhibitors. These drugs work by blocking certain electrical impulses from reaching the heart muscle, thus slowing down your heart rate.


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⚫ Healthy Food

Another way to achieve a healthy heart rate is to watch what you eat: avoid processed foods, trans fats, and saturated fats, as these can all contribute to higher-than-normal levels of cholesterol that lead to an increased heartbeat. Eating plenty of fruits and vegetables is also beneficial for maintaining a normal rhythm.

Increasing consumption of omega-3 fatty acids improves the quality of life as it helps to lower the risk of cardiac issues and can assist in slowing a fast heartbeat during similar situations in the future.


⚫ Mindfulness Exercises

Practice deep breathing exercises such as yoga or mindfulness meditation. Deep breathing reduces stress levels, which lowers an elevated heart rate. You should also try engaging in physical activity like walking, swimming, or cycling; cardiovascular exercise helps improve circulation and keeps your heart healthy. The mindfulness meditation script for stress is an effective way to destress.


✅ How to Deal With Anxiety and Stress


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Dealing with anxiety symptoms can be challenging and difficult.

There are a number of techniques and strategies to help you cope.

⚫ One of the most important steps is to identify any underlying medical conditions that could be contributing to your anxiety attack.

⚫ It is also important to take care of your physical health by engaging in regular exercise, as this can help reduce the stress hormones that can cause anxiety.

⚫ Deep breathing exercises are also beneficial, as they calm your anxious heart rate and prevent a potential cardiac event.

⚫ Keep a positive outlook on life and seek help from family members or professionals if you feel like your anxiety is becoming too overwhelming.

⚫ Cognitive behavioral therapy (CBT) is helpful in developing healthy coping skills and changing negative thinking patterns that are associated with anxiety triggers.

⚫ Remind yourself that feeling anxious is part of our natural flight response, and try to implement these techniques into your daily life so you can better treat anxiety and depression before it gets serious enough to cause health problems.

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✅ Bottom Line


Heart palpitations due to anxiety are common symptoms of anxiety and stress. It is important to remember that these palpitations do not always indicate a serious physical health issue. Seeking professional help from a mental health professional or doctor can help you learn how to cope with the stress and anxiety that is causing these heart palpitations, allowing you to lead a happier and healthier life.


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