Regular Anxiety and Irregular Heartbeat
Many with severe anxiety experience symptoms that create more anxiety. When your heart suddenly feels as though it's not beating correctly, it can cause significant fear and discomfort that may lead to what many describe as an irregular heartbeat. For those with anxiety, these irregular heartbeats can be extremely frightening, and often trigger further anxiety.
The question is whether or not these irregular heartbeats – also known as heart arrhythmias – are something caused by anxiety, as well as whether or not you need to worry about them.
Irregular Heartbeat = Anxiety?
EVERY heart concern you have should be checked by a doctor. But when you experience profound anxiety and feel like you have an irregular heartbeat, you may be suffering from anxiety.
Go to the Doctor
Nothing about your heart health should be left to chance. If you haven't already seen a doctor about your heart concerns, schedule an appointment right away to ensure you have no underlying heart problem. Even those whose irregular heartbeats are caused by anxiety may have heart issues.
But if the question is whether or not anxiety can cause a heart arrhythmia, the answer is yes – and it's actually surprisingly common. So common, in fact, that the vast majority of heart arrhythmias are considered harmless. If you haven't yet, take my anxiety test to find out more about your anxiety symptoms.
What is an Irregular Heartbeat?
An irregular heartbeat goes by many names. Some people refer to them as heart palpitations. Others refer to it as arrhythmia. Others refer to it as premature ventricular contractions (PVCs). All of these are generally (although not necessarily) referring to the same thing – a feeling as though your heart's rhythm is off.
It's also experienced differently by differed people. You may:
- Feel like your heart skipped a beat.
- Feel like your heart randomly started pounding.
- Feel like your heart sped up quickly, out of nowhere.
These can occur even in the healthiest of people, and while PVCs can, in theory, aggravate underlying heart conditions (that's why a doctor's visit is important) and can be caused by something other than anxiety, they are very often simply anxiety and stress related, and are usually completely harmless in every way.
Cause of Irregular Heartbeat From Anxiety
Your heart works in mysterious ways, and the truth is that it's not entirely clear why anxiety leads to heart arrhythmia. While there are two causes that are well-known (more on that in a moment), there are simply times when your heartbeat may be altered for reasons that are completely unclear – they're simply your heart responding to the hormones, chemicals, and electrical impulses of your body.
That said, there are two issues that are known to cause irregular heartbeat. These include:
When you experience anxiety, your body is essentially in fight or flight mode – an evolutionary adaptation that prepares your body for danger. Anxiety is the faulty activation of this system, causing your fight or flight system to operate even when no danger is present.
During the activation of this system, your body is flooded with adrenaline. This adrenaline then makes your heart randomly beat faster and possibly alter its beat temporarily in order to compensate for the change in hormones and prepare your body to fight or flee.
This is one of the most common reasons that people feel irregular heartbeats, and it often occurs when someone is overly sensitive to their heart rhythms or already feeling stress/anxious.
The other cause is hyperventilation. Hyperventilation is when you expel too much carbon dioxide because you're either breathing too fast or trying to breathe in too deeply – deeper than you actually need.
Carbon dioxide helps blood move throughout your body. So when your body doesn't have enough Co2, blood flows slower. In order to get blood flowing faster, your heart needs to beat faster and do more work, and irregular heart beat is the result.
Hyperventilation also causes many other symptoms in those with anxiety. For those that have panic attacks, these symptoms may feel as though you're suffering from a heart attack, increasing your anxiety and your risk for further irregular heartbeat. Nevertheless, when these palpitations are caused by anxiety, they are generally harmless.
These are only a few of the potential causes of irregular heartbeat. Many people experience an irregular heartbeat when they're thinking about their heart, so it's likely that the brain is also sending some type of electrical impulse to the heart that changes its rhythm. Remember, if your heart is in good health, irregular heartbeat caused by anxiety is not dangerous.
The Solution for Irregular Heartbeat
The irregular heartbeat/skipped beat is usually fairly instant. The rapid heartbeat that tends to follow can last anywhere from a few minutes to an hour depending on how you react to it. Panic attacks are often the biggest issue to worry about. If your skipped beat causes a panic attack, it may take you quite a while to feel fully "calm" again.
Because these rhythms can have different causes, there's no one size fits all way of treating it. If it's caused by adrenaline, you simply have to wait for your adrenaline levels to die down and your heartbeat will go back to normal. Once they're in your body they'll only stop when they're used up.
If they're caused by hyperventilation, the key is to simply make sure they don't get any worse. As hard as you can, try not to compensate for your skipped beat by trying to breathe in too quickly or too much in order to "test" your heart. A very common reaction is taking huge breaths to make sure that your body gets enough air. But these breaths may make hyperventilation worse and cause more anxiety that leads to further symptoms.
In general, when it comes to a rapid heartbeat, the most important thing to do is simply give yourself time to relax. Walking may help a bit because it uses up some of that energy faster, but there are otherwise very few things to do to stop the feeling of an irregular heartbeat once it starts.
Instead, you need to find ways to prevent this feeling instead. A great place to start is with my free anxiety test. Take it now if you haven't yet.
Barr, C. Ambulatory heart rate changes in patients with panic attacks. Am J Psychiatry 143.4 (1986): 478-482.
Pauli, Paul, et al. Anxiety induced by cardiac perceptions in patients with panic attacks: A field study. Behaviour research and therapy 29.2 (1991): 137-145.