People sometimes say “My heart skips a beat’ when they are madly in love. But did you know that irregular heartbeat and palpitations can also be a result of stress? Many experience an increased heart rate during periods of intense tension or pressure. While this physical reaction can be annoying, the question arises: is it really that dangerous? Should you worry about heart palpitations due to stress?
Can you have palpitations due to stress?
Yes, research shows that stress can be associated with changes in heart rhythm. In other words: palpitations can actually occur in response to stress.
When the body is exposed to stress, the sympathetic nervous system activates thefight or flight’-answer. “The body exercises, and this effort results in the release of hormones like adrenaline, which can lead to all kinds of physical symptoms, such as rapid heartbeat and palpitations,” explains Lidewy Hendriks, a psychologist at MIND. «Whether or not you suffer from palpitations depends on your stress level. Stress manifests itself in different degrees. A little stress is healthy and necessary to concentrate and perform well. If stress exceeds the level needed for good performance, it is unhealthy stress and the risk of heart palpitations is increased.’
What do you feel during heart palpitations caused by stress?
Palpitations during stress usually manifest as a fast, pounding, or irregular heartbeat. People may experience intense awareness of their heartbeat. Sometimes they have a panic attack and also feel dizzy, short of breath or suffer from a feeling of tightness in the chest.
Can you have heart problems due to stress?
While stress itself is not a direct cause of heart disease, persistent stress can lead to increased blood pressure, worsened cholesterol levels, and unhealthy lifestyle habits such as overeating, smoking, or alcohol consumption. These factors may contribute to the risk of heart disease. “Chronic stress is also associated with inflammation, which in turn can be harmful to the blood vessels around the heart,” says psychologist Judith Klenter of OpenUp. “That’s why it’s important to manage stress and maintain a healthy lifestyle to reduce your risk of heart disease.”
Disclaimer: Long-term stress can actually have a negative impact on the heart and increase the risk of heart problems, but only a doctor can evaluate the situation.
What are the specific triggers that can cause palpitations?
According to Hendriks, psychologically each person has different triggers that can cause tension, stress and possibly a rapid heartbeat. ‘This depends on the bad memories, the fears, the traumas you have developed. For example, one person may feel stressed by a small spider, while someone else may feel distressed after suffering a car accident when he sees the accident site or something reminiscent of it.’
Additionally, there are certain triggers that cause a stress response in many people and can therefore cause palpitations. Examples of this are:
- Active exercise and sports
- Coffee, cola, energy drinks or other caffeinated beverages
- To smoke
- Drugs (especially cocaine)
- Alcohol
- You know ethene
- Ache
- Intense emotions
- Fatigue
- Stress of anguish
- Specific fear of heart problems
- Changes in menopause
- In the high mountains where there is less oxygen
What to do if you have palpitations due to stress?
Identifying personal triggers is critical to managing palpitations. Additionally, there are several steps you can take to reduce palpitations (and stress):
Please understand
“If you notice that you’re tense because you’re worried or scared about something, it’s good to understand yourself,” Hendriks advises. “Don’t judge yourself for that tension or try to push it away right away, because that can cause more stress.” It often helps to accept the tension and let it wash over you for a while. The tension will disappear automatically.
Don’t avoid fears
“Maybe this will reduce fear in the short term, but in the long term it will get worse,” explains Hendriks. ‘This way you teach yourself that you are afraid during the situation and that you are only safe when you are out of the situation. This can lead to avoidance behaviors. This can actually make the situation that originally caused fear even more frightening.’
Reduces stress
Do you notice that stress has arisen due to busy schedules? Then discover the stressors in your life and find ways to reduce or cope with them better. Maybe you need to hand off some work tasks to a colleague? Or make sure I set clearer boundaries, give myself more time to myself, or seek support from friends, family, or professionals.
Breathing exercises
“Deep, calm breathing can calm the sympathetic nervous system and normalize the heart rhythm,” explains psychologist Willemijn Pels Rijcken from OpenUp. “Try breathing in slowly through your nose, then holding your breath for a few seconds before slowly breathing out through your nose or mouth.”
Awareness and relaxation
Take a yoga class, do some relaxation exercises, or try meditating yourself. Meditation, yoga and progressive muscle relaxation can help reduce stress and calm the heart. These yoga poses can help with stress.
Regular exercise
Physical activity can help reduce stress and keep your heart healthy. Choose activities that you enjoy and that can help you relax.
A healthy lifestyle
Eat healthy and get enough sleep. All of this helps improve overall health and can reduce stress. Pels Rijcken also warns: “Alcohol, sugar and caffeine, contained in coffee, cola, dark chocolate, energy drinks and green or white tea, among others, can worsen symptoms of stress, so be careful to consumption”.
Transition
Are you in menopause? Your heart may beat faster during a hot flash. “Wear thin layers of clothing on top of each other, so you can easily remove something,” advises Pels Rijcken. «Also, wear clothes made of cotton, silk or wool. And avoid hot drinks and spicy foods, and try to reduce (or even eliminate) smoking and alcohol.’
When should you contact your doctor if you have palpitations due to stress?
Palpitations due to stress are generally normal and harmless. However, persistent stress can actually be harmful to your overall health.
Are you worried about palpitations? So it is always wise to seek medical help. While palpitations are generally harmless, in some cases they can indicate an underlying health problem. Therefore, pay attention to your body and take action to reduce stress.
Second Thuisarts You should call your doctor or family doctor immediately if you have palpitations with one or more of the following:
- You feel pain or pressure in or on your chest and it doesn’t go away after a few minutes.
- You are confused, have trouble speaking, see less, or have a crooked mouth.
- You feel restless, nauseous, sweaty and have less color in your face.
- You’re breathing hard.
- You feel dizzy and feel like you’re about to pass out.
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2024-01-14 16:47:03
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