Anxiety often causes noticeable physical changes. Among these sensations, the feeling of a “skipped heart beat” or heart palpitations is a frequent concern for many individuals. This article explores the relationship between anxiety and these heart sensations, explaining why they occur and how they can be managed.
The Body’s Response to Anxiety
Anxiety triggers the body’s natural “fight or flight” response, a survival mechanism designed to prepare an individual for perceived threats. This response involves the activation of the autonomic nervous system, which controls involuntary bodily functions like heart rate and breathing. During this activation, the body releases stress hormones such as adrenaline and cortisol.
Adrenaline rapidly increases heart rate and blood pressure, preparing the body for immediate action. Cortisol also contributes by increasing blood sugar and narrowing arteries. These hormonal surges can make the heart beat faster and with greater force, which can sometimes lead to the sensation of irregular beats or “skipped” beats. These perceived skips are often premature contractions, which are extra heartbeats that briefly interrupt the normal rhythm.
What Heart Palpitations Feel Like
When people describe their heart “skipping a beat,” they are often referring to a range of sensations known as heart palpitations. These can manifest as a fluttering, pounding, or racing feeling in the chest, throat, or neck. Some individuals report a sensation of their heart missing a beat, having an extra beat, or even flip-flopping.
The sensation of a “skipped beat” often occurs when an early beat is followed by a pause, making the next normal beat feel stronger. This stronger beat can feel like a “thump” or a “pounding” sensation. While these sensations can be unsettling, they are often harmless and can occur even when the heart is structurally healthy.
Distinguishing Anxiety from Other Causes
While anxiety is a common cause of heart palpitations, it is important to recognize that other underlying conditions can also cause these sensations. Consulting a healthcare professional is important for a proper diagnosis. A doctor can evaluate symptoms and rule out other potential causes.
Certain “red flag” symptoms require medical attention when experienced alongside heart palpitations. These include chest pain or pressure, shortness of breath, dizziness, fainting, or palpitations that occur with exertion. If palpitations persist, worsen, or occur more frequently, seeking medical advice is also important. These symptoms could indicate a more serious heart condition that requires specific treatment.
Strategies for Managing Anxiety’s Physical Symptoms
Managing anxiety effectively can help alleviate associated physical symptoms, including heart palpitations. Lifestyle adjustments and coping mechanisms play a significant role. Engaging in deep breathing exercises can help slow the heart rate and activate the body’s relaxation response. Mindfulness practices, such as meditation or body scans, can also reduce the intensity of anxious thoughts and physical sensations by focusing on the present moment.
Regular physical activity helps burn off stress chemicals and promote relaxation. Maintaining a healthy diet, adequate sleep, and reducing stimulants like caffeine and alcohol also contribute to managing anxiety and its physical manifestations. For persistent or severe anxiety, professional help like therapy or medication may be beneficial.