Anxiety & Cardiovascular Health

Anxiety is the mind and body’s reaction to stressful, dangerous, or unfamiliar situations. Whether caused by work, finances, social interactions, relationships, or is purely situational, our anxieties can manifest itself physically and can cause heart palpitations, amongst other involuntary and uncomfortable bodily responses.

The Effects of Anxiety on the Body

Anxiety triggers the autonomic nervous system (ANS), the function of the nervous system responsible for the control of bodily functions not consciously directed, such as breathing, heartbeat, and the digestive process. When anxiety is perceived by an external stressor, the sympathetic neurons of the ANS activate to regain homeostasis, the body’s state of stability. In this state, senses are heightened, heart rate increases, and muscles stiffen– ready to respond. This phenomenon, commonly referred to as “fight or flight”, can result in an increasing heart rate, releasing stored energy, widening the airways, and increasing muscle strength.

Stimulation of the ANS also increases the body’s production of cortisol, the primary stress hormone, increases sugars (glucose) in the bloodstream, enhances your brain’s use of glucose and increases the availability of substances that repair tissues. While a short-term triggering of the ANS and an increase in cortisol levels are necessary to survive in a dynamic world, long-term activation can cause unintended cardiovascular health problems, including an increase in high blood pressure, heart disease and type 2 diabetes. A rise in cortisol levels may also contribute to an increase in appetite, signaling the body to shift metabolism to store fat, causing weight gain. Finally, it can cause lack of energy and difficulty sleeping, which can indirectly contribute to heart disease.

While heart palpitations derived from stress are not typically a cause for concern, defining the stressor and identifying a solution plays a key role in alleviating heart palpitations and other stress related symptoms.

Calming your Racing Heart

If you are experiencing heart palpitations caused by anxiety, you’ll likely feel like your heart is racing, pounding, or skipping a beat. The clinical term for a racing heart is tachycardia and occurs when heart rate is over 100 beats per minute. If you begin to feel your chest tighten and heart race, try the following techniques to slow your heart rate:

• Breath work: Regain control of your heart rate by taking slow and deep breaths, inhaling through your nose and exhaling through your mouth. Repeat this pattern for a few minutes or until palpitations subside.
• Hydrate: Dehydration can heighten heart palpitations caused by anxiety. Try swapping your coffee, which can increase palpitations, for a glass of water or a sports drink with electrolytes.
• Refocus: To settle anxious thoughts causing heart palpitations, meditate by focusing on a place, image or mantra that brings you peace.   

Tips for Managing Anxiety

Chronic stress can seem overwhelming, and a person may feel unable to regain control over their life. However, a number of strategies can help to reduce stress levels and improve well-being.

Methods for managing stress include:

• Understanding the signs and symptoms. Indications vary, but if you can recognize the signals of stress, you can become better equipped to manage them.
• Speaking to friends and family. Lean on your loved ones to provide emotional support and the motivation to take action.
• Identifying triggers. While it’s not always possible to avoid triggers of stress, taking note of specific triggers can aid in the development of coping and management strategies, which may involve reducing exposure.
• Exercising regularly. Physical activity increases the body’s production of endorphins, which are chemicals that boost the mood and reduce stress. Exercise can involve walking, cycling, running, working out, or playing sports.
• Trying mindfulness. Try regularly practicing meditation by using breathing and thought techniques to create an awareness of their body and surroundings. Research suggests that mindfulness can have a positive impact on stress, anxiety, and depression.
• Improving sleep quality. Poor quality sleep can contribute to stress. Aim to sleep 7 hours every night and set a regular bedtime and wake up schedule. Avoid caffeine, eating, and intense physical activity in the hours before bed.

When to Seek Help

Symptoms often subside on their own with the passing of the anxiety causing situation; however, if the heart palpitations continue or are recurring, you may be experiencing a panic attack, have a panic disorder or have another underlying condition. Studies suggest a relationship between heart conditions and untreated generalized anxiety disorder (GAD), which affects 6.8 million adults, or 3.1% of the U.S. population. Therefore, if you are experiencing chronic anxiety, you should consult with your primary care provider who can advise on treatment options.

Getting Support from the Barclays Health Center, Powered by Mount Sinai

The Mount Sinai care teams at the Barclays Health Center are equipped to help you navigate all health concerns. If you are experiencing heart palpitations or other symptoms caused by anxiety, schedule a visit to be seen by one of our experienced medical providers.

You can chat with a Personal Health Navigator through the portal, call +1 646 605 3900 or email barhcsupport@mountsinai.org.