How does tachycardia affect healthy people with anxiety. What are the main causes of anxiety-related tachycardia. Is tachycardia from anxiety dangerous. How can one differentiate between anxiety-induced tachycardia and a heart attack. What are effective methods to manage anxiety-related tachycardia.

Understanding Tachycardia and Its Relationship with Anxiety

Tachycardia, characterized by a heart rate exceeding 100 beats per minute in adults, often manifests as a physical symptom of anxiety. This rapid heartbeat can trigger additional anxiety, creating a cycle of heightened stress and physical discomfort. While alarming, it’s crucial to understand that anxiety-induced tachycardia is generally harmless in healthy individuals.

A normal resting heart rate typically ranges from 60 to 100 beats per minute. When anxiety strikes, the heart rate can easily surpass this threshold, leading to tachycardia. This physiological response, while unsettling, is often a natural reaction to stress rather than an indication of heart problems.

Common Symptoms Accompanying Tachycardia

• Palpitations or a pounding heart sensation
• Shortness of breath
• Chest discomfort or pain
• Lightheadedness or dizziness
• Fatigue
• Sweating

The Two Primary Types of Anxiety-Related Tachycardia

Anxiety can trigger tachycardia through two main mechanisms: sinus tachycardia and supraventricular tachycardia. Understanding these types can help individuals better manage their symptoms and reduce associated anxiety.

Sinus Tachycardia: The Fight-or-Flight Response

Sinus tachycardia is the most common form of anxiety-related rapid heartbeat. It occurs when the body’s fight-or-flight response is activated, flooding the system with adrenaline. This natural survival mechanism prepares the body to face perceived threats by increasing heart rate, among other physiological changes.

For individuals with anxiety disorders, this fight-or-flight system may be overactive, leading to frequent episodes of sinus tachycardia even in the absence of immediate danger. This can result in a rapid heartbeat occurring seemingly without cause, further exacerbating anxiety symptoms.

Supraventricular Tachycardia: The Hyperventilation Connection

Supraventricular tachycardia (SVT) is another type of rapid heartbeat that can be triggered by anxiety, particularly when accompanied by hyperventilation. Rapid breathing, a common anxiety symptom, can lead to an imbalance of oxygen and carbon dioxide in the body. This imbalance causes blood vessels to constrict, forcing the heart to work harder and potentially triggering SVT.

Hyperventilation syndrome, a condition where individuals tend to breathe rapidly even without anxiety, can also contribute to episodes of SVT. Understanding this connection can help individuals recognize the importance of controlled breathing techniques in managing anxiety-related tachycardia.

Assessing the Dangers of Anxiety-Induced Tachycardia

A common concern among those experiencing anxiety-related tachycardia is whether this rapid heartbeat poses a health risk. Generally, tachycardia caused by anxiety is not dangerous for individuals with healthy hearts. The body is designed to handle temporary increases in heart rate, such as those triggered by the fight-or-flight response.

However, it’s important to note that tachycardia can be risky for individuals with pre-existing heart conditions. For this reason, it’s always advisable to consult a healthcare professional if you’re experiencing frequent episodes of rapid heartbeat, especially if you have a history of heart problems or other risk factors.

The Importance of Medical Evaluation

Seeking medical advice serves two crucial purposes:

1. It can rule out any underlying heart conditions that may be causing or exacerbating tachycardia.
2. It can provide reassurance, potentially reducing anxiety about heart health and breaking the cycle of anxiety-induced tachycardia.

When a doctor confirms that your heart is healthy, it’s essential to trust their assessment. Doubting or second-guessing medical opinions can lead to increased anxiety and potentially more frequent episodes of tachycardia.

Distinguishing Anxiety Tachycardia from Heart Attacks

One of the most challenging aspects of experiencing anxiety-related tachycardia is differentiating it from more serious cardiac events, such as heart attacks. This difficulty is compounded by the fact that anxiety attacks can produce symptoms that mimic those of a heart attack, including chest pain and weakness in the limbs.

Understanding the key differences between anxiety-induced tachycardia and a heart attack can help alleviate some of the fear associated with rapid heartbeat episodes. While both conditions can cause similar symptoms, there are some distinguishing factors to consider:

Characteristics of Anxiety-Induced Tachycardia

• Often occurs in conjunction with other anxiety symptoms
• May be triggered by specific stressors or situations
• Typically subsides as anxiety levels decrease
• Chest discomfort is usually sharp and localized
• Symptoms often improve with relaxation techniques

Characteristics of a Heart Attack

• Often accompanied by severe, crushing chest pain
• Pain may radiate to the arm, jaw, or back
• Shortness of breath may be severe and persistent
• Symptoms typically worsen with physical exertion
• May be accompanied by nausea, vomiting, or cold sweats

Despite these differences, it’s crucial to seek immediate medical attention if you’re unsure about the cause of your symptoms, especially if you have risk factors for heart disease or if the symptoms are severe or persistent.

Effective Strategies for Managing Anxiety-Related Tachycardia

While anxiety-induced tachycardia can be distressing, there are several strategies that can help manage and reduce its occurrence. These techniques focus on addressing both the physical symptoms and the underlying anxiety:

1. Deep Breathing Exercises

Controlled breathing can help counteract the effects of hyperventilation and activate the body’s relaxation response. Try the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat this cycle several times until you feel your heart rate begin to slow.

2. Progressive Muscle Relaxation

This technique involves systematically tensing and then relaxing different muscle groups in the body. By focusing on this process, you can divert attention from anxious thoughts and promote physical relaxation, potentially reducing heart rate.

3. Mindfulness and Meditation

Regular mindfulness practice can help reduce overall anxiety levels and improve your ability to manage stress. Even short daily sessions of mindfulness meditation can have a positive impact on anxiety symptoms, including tachycardia.

4. Regular Exercise

Engaging in regular physical activity can help improve cardiovascular health and reduce anxiety. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling.

5. Cognitive Behavioral Therapy (CBT)

CBT is a type of psychotherapy that can be particularly effective in managing anxiety disorders. It helps individuals identify and change negative thought patterns and behaviors that contribute to anxiety and its physical symptoms.

6. Medication

In some cases, healthcare providers may recommend medication to help manage anxiety and its associated symptoms, including tachycardia. Commonly prescribed medications include selective serotonin reuptake inhibitors (SSRIs) and beta-blockers.

The Role of Lifestyle Factors in Managing Anxiety and Tachycardia

In addition to specific anxiety management techniques, certain lifestyle factors can play a significant role in reducing the frequency and severity of anxiety-related tachycardia:

Maintaining a Balanced Diet

A nutritious diet can help support overall health and potentially reduce anxiety symptoms. Consider the following dietary tips:

• Limit caffeine intake, as it can exacerbate anxiety and increase heart rate
• Reduce alcohol consumption, which can disrupt sleep and worsen anxiety
• Incorporate foods rich in omega-3 fatty acids, such as fatty fish, which may help reduce anxiety
• Ensure adequate intake of B vitamins, which play a role in mood regulation

Prioritizing Sleep

Poor sleep can contribute to increased anxiety and a higher likelihood of experiencing tachycardia. Aim for 7-9 hours of quality sleep per night by:

• Maintaining a consistent sleep schedule
• Creating a relaxing bedtime routine
• Avoiding screens for at least an hour before bed
• Ensuring your sleeping environment is cool, dark, and quiet

Stress Management Techniques

Incorporating stress-reducing activities into your daily routine can help lower overall anxiety levels and reduce the frequency of tachycardia episodes. Consider trying:

• Yoga or tai chi
• Journaling
• Spending time in nature
• Engaging in creative activities or hobbies

When to Seek Professional Help for Anxiety-Related Tachycardia

While many cases of anxiety-induced tachycardia can be managed with self-help techniques and lifestyle changes, there are situations where professional help may be necessary. Consider seeking medical or psychological assistance if:

• Tachycardia episodes are frequent or severe
• Anxiety is significantly impacting your daily life or relationships
• You’re experiencing panic attacks or intense fear related to your heart rate
• Self-help strategies aren’t providing sufficient relief
• You have a history of heart problems or other medical conditions

A healthcare provider or mental health professional can offer a comprehensive evaluation and develop a tailored treatment plan to address both your anxiety and its physical manifestations, including tachycardia.

The Importance of Self-Compassion in Managing Anxiety and Tachycardia

Dealing with anxiety-related tachycardia can be challenging and often frustrating. It’s crucial to approach this experience with self-compassion and understanding. Remember that anxiety and its physical symptoms are not a personal failing or weakness. Instead, view them as signals from your body that require attention and care.

Practicing self-compassion can involve:

• Acknowledging your feelings without judgment
• Treating yourself with the same kindness you would offer a friend
• Recognizing that anxiety and tachycardia are common experiences shared by many
• Celebrating small victories in managing your symptoms
• Being patient with yourself as you learn and implement new coping strategies

By cultivating a compassionate attitude towards yourself, you can reduce the additional stress and anxiety that often accompany tachycardia episodes, potentially making them easier to manage over time.

Empowering Yourself Through Education and Support

Knowledge is a powerful tool in managing anxiety and its physical symptoms like tachycardia. Continuing to educate yourself about anxiety disorders, stress management techniques, and heart health can provide valuable insights and coping strategies. Consider:

• Reading reputable books and articles on anxiety management
• Attending workshops or seminars on stress reduction and mental health
• Joining support groups for individuals with anxiety disorders
• Discussing your concerns and experiences with trusted friends or family members
• Exploring online resources and forums dedicated to anxiety support

Remember that managing anxiety and tachycardia is often a journey rather than a destination. By arming yourself with knowledge, surrounding yourself with support, and consistently applying effective coping strategies, you can significantly improve your ability to manage anxiety-related tachycardia and enhance your overall quality of life.

How Tachycardia Affects Healthy People with Anxiety

Many physical symptoms of anxiety can cause further anxiety as mimic serious health problems. One of the most common is tachycardia, also known as “rapid heartbeat.” A healthy heartbeat is generally between 60 and 100 beats a minute. Tachycardia is a heartbeat described as over 100 beats per minute in a healthy adult, and it is often followed by other symptoms due to the way tachycardia affects your body.

Tachycardia often causes a considerable amount of fear because when it feels like it is occurring randomly it can make you think that something is wrong with your heart. But often it’s anxiety that causes the symptoms, and in most cases that tachycardia is completely harmless.

How Anxiety Causes Tachycardia

There is more than one type of tachycardia, and more than one cause of tachycardia related to stress and anxiety.

There are two primary causes/types of tachycardia with anxiety. These include:

Sinus Tachycardia

The vast majority of experts in the anxiety field focus on one type of tachycardia: sinus tachycardia, which is caused by activation of the fight or flight system. This is the response that is most active during anxiety, triggering the nervous system to react. Normally your body rushes with adrenaline during times of intense fear to trigger a series of responses that prepare your body to fight or run..

Those with anxiety are thought to have an overactive fight or flight system that is active throughout the day even when there are no immediate dangers. This floods adrenaline into your bloodstream which causes your heart to speed up as a response. Those with severe anxiety and anxiety attacks may experience this sensation even when they’re not aware of having anxious thoughts.

When people talk about their heartbeat increasing because of anxiety, and when experts refer to anxiety tachycardia, this is almost always what they’re talking about.

Supraventricular Tachycardia

However, it is not the only type of tachycardia that is related to anxiety. An often forgotten type of tachycardia is supraventricular tachycardia, a heart arrhythmia that can trigger tachycardia during periods of anxiety, especially when that anxiety causes hyperventilation.

Rapid breathing is very common for those with anxiety, and hyperventilation itself plays a prominent role in panic attacks. Some people develop hyperventilation syndrome, which is a tendency to hyperventilate even without anxiety.

When you hyperventilate, you expel too much carbon dioxide and take in too much oxygen. This throws off your body’s balance and causes your blood vessels to constrict. When your ventricles constrict, this makes your heart need to work harder to get blood around your body, and that’s what triggers the tachycardia.

Is Tachycardia From Anxiety Dangerous?

It’s difficult to say whether tachycardia is dangerous. The reality is that it is not usually dangerous on its own. The fight or flight system is something your body is prepared to handle – something it has to handle, otherwise you wouldn’t be able to stay safe in danger – and so your body can handle these adrenaline rushes fairly easily.

Tachycardia isn’t “safe,” however, because it can be a risk if you already have a heart condition. That is why even though anxiety is likely to blame for your rapid heartbeat, it’s always a smart decision to see a doctor and get everything checked out. If your heart is healthy, then tachycardia is unlikely to be dangerous.

Try to make sure that you feel confident in the doctor’s assessment. If they tell you that your heart is in good health, you need to avoid overthinking whether they have missed something. Doctors are well trained to spot heart problems and are very likely to know whether or not there is something to worry about.

Tachycardia and Heart Attack Fears

Another issue that many people struggle with is in how they respond to tachycardia. It’s not uncommon for those with panic attacks to know that their heart is fine in general, but when they experience tachycardia they feel as though they’re having a heart attack, or that one is coming.

That’s because in addition to a rapid heartbeat, anxiety attacks are associated with “catastrophic” thinking, in which they may conclude that something terrible is about to happen (for example, a heart attack). Hyperventilation also causes other symptoms that mimic heart attacks, like chest pains and leg weakness.

You do need to recognize the way you react to tachycardia, because often your anxiety can grow more intense if you interpret it as an emergency. Anxiety tachycardia is not a heart attack, and though they can feel the same it is important to recognize the difference.

How to Stop Anxiety Tachycardia

Stopping this type of rapid heartbeat is sort of a waiting game. Once your body is flooded with adrenaline (or if you’re hyperventilating) your heartbeat won’t slow until it gets back to its normal balance. Even if your heartbeat was under your control (which it isn’t), you wouldn’t want it to slow right away as it is needed to pass blood through the body. You will need to wait it out.

The best thing you can do for yourself is learn to control your anxiety and stop your anxiety from becoming unmanageable. There are relaxation strategies that can help you stay calmer at the moment, and several tips and techniques to overcome your anxiety forever.

For example, deep breathing is a good way to calm the body when you are struggling with anxiety. By slowing down your breathing, you are able to control your hyperventilation and your anxiety at the same time.

Cognitive behavioral therapy and medication can also be useful, as can many self-help techniques. Anxiety is treatable and manageable, so taking these steps is a good way to regain some control over the way your heart feels.

Was this article helpful?

• Yes

• No

How to Calm Your Heart Rate From Anxiety or a Panic Attack

• You can lower your heart rate from anxiety with regular exercise, deep breathing techniques, and meditation.
• Anxiety can raise your heart rate over time and is associated with a higher risk of heart disease. 
• A panic attack often comes with a very high heart rate, and may even feel similar to a heart attack.

We all experience some level of anxiety and stress, but anxiety disorders are so overwhelming that it may affect daily life. An estimated 40 million US adults, or 19.1% of the population deal with a type of anxiety disorder. 

From excessive fear and worry to a racing heart, pounding chest, and shortness of breath, the symptoms of anxiety can take a toll on your body — especially your heart. With proper interventions, you can learn to regulate your heart rate and reduce the impact that anxiety has on your heart health. Here’s how.

Anxiety raises heart rate and is associated with heart disease

Anxiety disorders are associated with tachycardia, or a rapid heart rate, according to Johns Hopkins Medicine. Over time, this can put extra stress on the heart, and increase your risk for heart disease. 

For example, a 2010 meta-analysis found that those with anxiety had a 26% increased risk of getting coronary artery disease, which is the most common type of heart disease. According to a 2016 review in Current Psychiatry Reports, anxiety disorders are also associated with heart failure, and poor cardiovascular health overall. 

Brian Isaacson, MD, MBA, Program Director of Department of Psychiatry at AtlantiCare Regional Medical Center, says some studies have also shown that people with anxiety have an increased rate of heart rhythm disturbances, including palpitations and premature beats. 

How you can lower heart rate from anxiety 

When you’re having a panic attack, the Anxiety and Depression Association of America says it’s common to experience chest pain and palpitations as a response to your heart rate increasing. In fact, a panic attack is often mistaken for a heart attack. 

In people with diagnosed anxiety, Isaacson says that the first step is to treat the underlying anxiety, which can be done through cognitive behavioral therapy (CBT), medications such as antidepressants, or a combination of the two. 

In addition to CBT, several other methods may help manage heart rate and palpitations. Not only can these interventions help lower your heart rate at the moment, but they can also teach you how to manage your anxiety over time, potentially reducing your risk of cardiovascular disease. 

Get up and get moving

Physical activity and exercise can help you manage anxiety and stress. A 2019 meta-analysis in the journal Depression and Anxiety found that compared to people with anxiety disorders who reported low physical activity, people that self-reported a high level of physical activity were more protected from developing anxiety symptoms. 

Isaacson points out that while exercise can help with anxiety, it is also known to lower your resting heart rate, which makes it one of the most important factors for heart health. “Exercise is an important method for managing anxiety, especially if you have cardiac disease, since it provides direct benefit to the cardiovascular system,” he says. 

Take time to breathe

Participating in relaxation methods such as deep breathing and progressive muscle relaxation can help reduce anxiety and heart rate.  

“Deep breathing helps stimulate the vagus nerve, which causes activity in the nervous system and helps reduce the chemicals that cause the ‘fight or flight’ response,” says Isaacson. “This can lead to a reduction of heart rate and blood pressure, and it may also increase some neurotransmitters that promote a reduced sense of anxiety.”  

To practice deep breathing, try to find a quiet space and follow these steps, if you can: 

• Sit or lay down and close your eyes.
• Slowly inhale through your nose. If you’re new to this type of breathing, place your hand on your chest. You will feel it rise as you inhale. 
• Exhale slowly through the mouth. 
• Repeat this as often as needed. 

Practice mindfulness meditation

A small student-led study in 2018 from Michigan Technological University found that after a one-hour meditation session, participants had lower heart rates and a reduction in aortic pulsatile load, which is a formula that determines the amount of change in blood pressure between diastole and systole of each heartbeat, then multiplies this number by heart rate.  

Only 14 people were included in the study, and while further research is needed, there is a growing number of studies that are finding mindfulness meditation beneficial for reducing anxiety and improving heart health.

Insider’s takeaway

Anxiety can raise your heart rate, which may put you at risk for cardiovascular issues in the future. To calm your anxious heart, try breathing exercises and mindfulness meditation. You can also get up and exercise, since this may help lower your resting heart rate over time. 

Sara Lindberg

Sara Lindberg is a contributing writer for INSIDER and a freelance health, fitness, and wellness writer. She holds a Bachelor of Science degree in exercise science and a Master’s degree in counseling. She’s spent her life educating people on the importance of health, wellness, mindset, and mental health. She specializes in the mind-body connection, with a focus on how our mental and emotional well-being impact our physical fitness and health.

Read moreRead less

Panic attack or heart problems? How to distinguish one from the other and how to treat

Panic attacks are not uncommon for a long time: they are leading among the reasons for treatment, psychotherapists admit. What does it look like? A person is seized by a sudden uncontrollable fear for life without a real threat to life: you begin to choke, your heart rate increases, you feel sick, you feel sick, your legs are sluggish, you are about to faint, and it seems that you will die. Passion.ru

What is a panic attack

Panic attacks can occur in a perfectly healthy person – healthy both physically and mentally. However, when this symptom appears, the sufferer is terrified that he is seriously ill and will either die from cardiac arrest/suffocation, etc. , or go insane. Let’s make a reservation right away: neither one nor the other will happen.

A panic attack is an intense fear that results in increased production of adrenaline. We have already written in more detail about the causes of panic attacks.

A typical scenario: during the first attack of fear, a person calls an ambulance, then the attacks are repeated, he is examined, but does not find any somatic diseases. In a favorable scenario, one of the doctors examining the patient refers him to a psychotherapist, and the person finally learns that he is not alone, he has panic attacks, a fairly common problem. It is worse if the attacks become regular, and the person begins to restrict himself in activities or movements in order to avoid repeated attacks (someone is afraid to ride the subway, someone is afraid to leave the apartment at all). Panic disorder affects up to 5% of the population.

Signs of a panic attack

First, it is important to understand what happens in the body during a panic attack.

A distinctive feature of PA from the disease is unpredictability, an avalanche-like increase. Plus, psychological symptoms are added to the physiological ones, Irina Khwingia lists:

– Confusion or narrowing of consciousness. – Feeling of a lump in the throat. – Derealization: the feeling that everything around is as if unreal or happening somewhere far from the person. – Depersonalization: the patient’s own actions are perceived as if “from outside”. – Fear of death. – Fear of going crazy or committing an inappropriate act (yelling, fainting, throwing yourself at a person, urinating, etc.). – Intrusive thoughts. After an attack, a person thinks about the danger for a long time, does not part with disturbing thoughts.

Most often, patients suffering from panic attacks come to cardiologists – with suspicion of problems with the heart or blood vessels. Ivan Efremkin, a cardiologist at the MEDSI Clinic in Khoroshevsky Proyezd, gave 9 facts that may be useful for people with panic attacks.

Age. Patients under 30 years of age are very rarely susceptible to acute coronary events (myocardial infarction, stroke, aortic rupture (aneurysm), thromboembolism). Yes, this can happen at a young age, but as a rule, there are prerequisites for this (previously established diagnoses). Panic attacks occur without prior diagnosis.

Pos. Panic attacks occur 2-4 times more often in women than in men. And mostly young women. However, arrhythmia is rarely common in women before menopause (more often men suffer from arrhythmia), if, again, she does not have a burdened history of arrhythmia.

Pressure. During a panic attack, the pressure usually rises. But if anxiety and fear are accompanied by a sharp drop in pressure below the normal limit (generally accepted norms are 120 to 80, but the rates can be individually higher or lower), this is an alarming signal. In this case, there may be problems worse than a panic attack.

Stroke. Many fear a stroke during a panic attack. But do not forget that with a stroke there are clear neurological symptoms: a person moves his tongue and cannot say anything, one half of the body or face goes numb, an unbearable headache that does not raise doubts about the need for an ambulance. During a panic attack, hands may become slightly (!) numb, legs may freeze and sweat, and the headache, if it seems unbearable, is only from excitement, in fact it is not.

Pain in the heart. Not all people know that when a prick in the left hypochondrium is most often not heart pain, but intercostal neuralgia. True heart pain is diffuse, it is difficult to determine its localization, as a rule, it is behind the sternum. But in this place above the solar plexus, where the heart is actually located, not only it can hurt: it can hurt with stomach diseases, cholecystitis, esophagitis, thromboembolism or diseases of the spine. In any case, pain syndrome is a reason to see a doctor, but not a sign of impending death and not a reason for panic.

Choking. If you feel like you can’t breathe, look at your face. With actual hypoxia, the lips turn blue, the upper part of the face, the person turns significantly pale. With a panic attack, there may be only a slight pallor, but not blueness. Choking can also be an attack of bronchial asthma, but in this case, wheezing is clearly audible, a person cannot exhale – this is not the case with a panic attack. You can use a paper bag to control your breathing: this way you will see that everything is in order with the amount of air inhaled and exhaled.

Sedative. If a sedative is given to the patient during a panic attack, then the attack gradually ends, even without a sedative, the patient gradually gets better. On average, an attack lasts from 20 minutes to 2 hours. In a patient with arrhythmia, the condition will not improve over time even with sedatives – only worsen.

Treatment of panic attacks

Some people, realizing that there is no real danger to health, stop feeling fear.