How to Stop Heart Palpitations Due to Anxiety: A Clinically Backed Guide to Calming Your Body and Mind

Heart palpitations—those sudden, uncomfortable sensations of your heart pounding, fluttering, skipping beats, or beating too fast—are one of the most frightening symptoms of anxiety. They can appear out of nowhere, during moments of stress, or even while trying to fall asleep. Many people immediately assume something is wrong with their heart, when in reality, anxiety is one of the most common causes of palpitations.

At Favor Mental Health, we frequently treat individuals who experience these episodes. The good news is that heart palpitations caused by anxiety are not dangerous, but they are deeply uncomfortable and can significantly impact daily life. This article explains—clinically and clearly—why anxiety triggers palpitations, what is happening inside your body, and how to stop (and prevent) them using evidence-based techniques.

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What Anxiety-Driven Heart Palpitations Feel Like

Different people describe anxiety-related palpitations differently, such as:

• A fluttering sensation in the chest

• Heart “jumping,” “thudding,” or “skipping”

• Pounding heartbeat

• Racing pulse

• A heavy heartbeat felt in the throat or stomach

• Sudden bursts of fast heartbeats

These sensations are uncomfortable—but they are rarely a sign of a medical emergency when caused by anxiety.

Why Anxiety Causes Heart Palpitations: The Science Behind It

Heart palpitations linked to anxiety are caused by a surge of adrenaline, also known as epinephrine. When your brain perceives a threat—real or imagined—it activates the fight-or-flight response, which prepares the body to act quickly.

Here’s what happens internally:

1. The amygdala (fear center) detects danger

Even everyday stressors—like conflict, overthinking, or worries—can activate it.

2. The brain floods the body with adrenaline

This speeds up your heart to prepare for “action.”

3. Your heart beats faster and harder

This creates the sensation of palpitations.

4. Hyperawareness amplifies the feeling

Anxious individuals often focus intensely on bodily sensations, making palpitations feel worse.

5. Fear of the palpitations increases anxiety

This creates a cycle: Anxiety → palpitations → fear of palpitations → more anxiety → more palpitations

Stopping this cycle is the key to relief.

How to Stop Anxiety-Driven Heart Palpitations in the Moment

Below are clinically supported techniques used in therapy and mental healthcare settings to calm the nervous system and stop palpitations.

1. The 4-7-8 Breathing Method

This technique stimulates the vagus nerve, which slows the heart.

1. Inhale for 4 seconds

2. Hold for 7 seconds

3. Exhale slowly for 8 seconds

4. Repeat 4–6 cycles

This resets your fight-or-flight response.

2. Grounding Through Sensory Awareness

Focus on the present moment using the 5-4-3-2-1 method:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

Grounding decreases adrenaline and slows the heart naturally.

3. Cold Temperature Vagus Nerve Activation

A splash of cold water on the face, a cold pack on the neck, or holding an ice cube activates the dive reflex, which:

• Lowers heart rate

• Reduces adrenaline

• Calms the nervous system

4. Relaxed Breathing (Diaphragmatic Breathing)

Place your hand on your abdomen; inhale deeply so your stomach lifts, not your chest.Exhale slowly.This increases oxygen flow and decreases panic-driven tightness.

5. Progressive Muscle Relaxation

Tighten individual muscle groups for 3–5 seconds, then release.Start from toes and move upward.

Muscle relaxation signals the brain that you are safe, dialing down the heart rate.

6. Change Your Position or Environment

Sometimes standing, stretching, stepping outside, or walking can break the adrenaline loop.

7. Avoid Checking Your Pulse Repeatedly

This increases fear and keeps the brain focused on the sensation, which prolongs palpitations.

8. Use Reassuring Internal Dialogue

Tell yourself:

• “This is anxiety, not danger.”

• “My heart is strong.”

• “This will pass.”

This interrupts catastrophic thinking.

Preventing Future Heart Palpitations Caused by Anxiety

Stopping palpitations in the moment is important—but preventing them from recurring is equally essential. Below are long-term strategies used in mental health settings.

1. Identify Your Triggers

Common anxiety triggers for palpitations include:

• Overthinking

• Social stress

• Sleep deprivation

• Caffeine or energy drinks

• Dehydration

• Emotional conflict

• Hormonal changes

• Panic disorder

• Chronic worry

• Trauma triggers

A mental health professional can help pinpoint your patterns.

2. Reduce Stimulant Intake

Caffeine, pre-workout supplements, energy drinks, and even strong teas often worsen palpitations.

3. Improve Sleep Hygiene

Lack of sleep heightens adrenaline and cortisol. Work on:

• Consistent bedtime

• Limited nighttime screen use

• Low-stimulation evening routines

• Caffeine cutoffs before 2 PM

4. Strengthen Nervous System Regulation

Techniques include:

• Mindfulness

• Yoga

• Breathing training

• Trauma-informed grounding

• Biofeedback

• Gentle exercise

A regulated nervous system is less likely to produce palpitations.

5. Cognitive Behavioral Therapy (CBT)

CBT helps reframe catastrophic thoughts that intensify palpitations.

For example:“Something is wrong with my heart” → “This is a stress response—nothing dangerous.”

6. Address Underlying Anxiety Disorders

Generalized anxiety disorder, panic disorder, trauma-related anxiety, and health anxiety all produce palpitations.Treatment plans can significantly reduce recurrence.

7. Medication Management (When Appropriate)

A mental health provider may prescribe medication if palpitations are linked to:

• Panic disorder

• Generalized anxiety disorder

• PTSD

• High physiological arousal

• Chronic stress

Medications may help stabilize the body’s stress responses.

When to Seek Medical Care

Although anxiety is extremely common, seek medical attention if palpitations occur with:

• Chest pain

• Fainting

• Dizziness

• Irregular heartbeat

• Shortness of breath

• Family history of heart conditions

Always seek evaluation if you’re unsure. Many patients find reassurance after a normal medical exam, which reduces anxiety-driven palpitations significantly.

How Favor Mental Health Helps With Anxiety-Induced Heart Palpitations

At Favor Mental Health, we provide a full-spectrum approach:

✔ Comprehensive mental health evaluations

✔ Anxiety and panic disorder treatment

✔ Tailored therapy plans

✔ Medication management (when appropriate)

✔ Nervous system regulation strategies

✔ Sleep and lifestyle coaching

✔ Substance-use support if stimulants are involved

We also ensure collaboration with your primary care provider if a medical evaluation is needed for reassurance.

Location: Suite 9B, 260 Gateway Drive, Bel Air, MD 21014

Phone: 410-403-3299

You don’t have to navigate fear-driven palpitations alone. With the right support, your heart—and mind—can return to calm.