6 Tips To Relieve Stress Palpitations

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Prevent And Remedy Fatigue Complaints

Stress is bad for your heart! I’ll go straight to the house…

Stress can cause palpitations, but it can also lead to more serious heart problems.

Have you ever felt like your heart skipped a beat? Scary isn’t it?

Do you sometimes feel your heart pounding in your chest or throat?

Does your heart sometimes beat irregularly?

Stress can be the cause of these annoying heart complaints and of course we don’t want this.

Therefore, quickly read these 6 tips to remedy heart palpitations due to stress.

Purpose of this article: In this article I’m going to tell you how stress palpitations are caused and why they can be dangerous.

In addition, I will discuss how stress can cause other heart problems and why it is important to tackle palpitations due to stress.

Finally, I will give you tips on how to avoid palpitations due to stress.


Do you suffer from heart palpitations due to stress? You’re not the only one

Have you ever considered how many people are at risk of heart disease due to stress?

According to a scientific study conducted in 2004, people with chronic stress have a 50% higher chance of having a heart attack.

Shocked by this percentage? Good, because it makes you face reality right away.

The fact that you are not the only one experiencing heart problems due to stress probably offers you little comfort. If you experience palpitations due to stress, you are concerned about your own health. Rightly so!

Man with palpitations due to stress

You will find out in this article how dangerous palpitations are and how they can lead to more serious heart problems.


How do palpitations occur due to stress?

What can cause palpitations?

  • When you exercise or make a great effort.
  • If you’re really scared.
  • When drinking a lot of coffee or other caffeinated drinks.
  • If you are in love.

You may find palpitations annoying in these situations. But you know where they come from and you don’t worry too much about this.

Heart palpitations on paper

Especially the last cause gives you no reason to worry at all – but this aside…

In these cases it is actually normal for your heart to beat faster and there is no reason to panic at all.

If you also experience palpitations when you think you are at rest, then there is more going on. You are probably not as calm as you thought.

Chronic stress can then be at the root of your heart palpitations. And then palpitations can become dangerous. This is confirmed, among other things, by research by the American National Heart, Lung and Blood Institute .

Doctor listens to heartbeat

You’ll find out why this can be so dangerous later in this article.


Let’s first find out how stress is caused by palpitations

When your body experiences stress, the stress hormones adrenaline and cortisol are released. Under the influence of these hormones, all kinds of processes are started.

These prepare your body to face possible danger. Your heart rate speeds up, you breathe faster, your muscles tense up and your brain works at full capacity.

Boxing woman with fast heartbeat

In a situation where you have to react quickly to protect yourself, it is important that your body has these forces.

On a winter day you go for a walk with some friends. It has snowed and the roads are slippery.

Just as you are about to cross the street to enter the forest, a car arrives. The driver notices you too late and brakes with full force.

On the slippery road, the driver loses control of the steering wheel and the car slides in your direction. You immediately realize that you are in danger!

Danger on snowy road

Your heart rate goes up, your muscles tense and you react immediately. With a force never experienced before, you run the other way and you jump into the berm. This will help you avoid the car.

The stress hormones coursing through your body ensured that you had enough strength to react quickly and get yourself to safety. This is called the body’s fight-or-flight response.

The video below shows you very clearly what exactly happens during this fight or flight response :

However, if you are constantly under stress, these stress hormones rush through your body continuously. The result of this is that your body no longer comes to rest. Your breathing remains fast, your muscles remain tense and your heart rate remains high.


Consequences of a high heart rate

A high heart rate can give you palpitations. You feel in your chest that your heart is beating much faster than normal. You can also experience this feeling in places in your body where arteries are located, such as in your neck.

If your heart is having a hard time keeping up with this high rhythm, you may feel the following:

  • After a fast heartbeat, suddenly a very slow heartbeat.
  • Your heart that skips one or more beats.
  • A very irregular heartbeat.
Woman holding chest due to palpitations

You usually feel palpitations when you are at rest.

As long as you’re active, you don’t really feel this well. Only when you relax does the contact with your body improve so that you feel very well what exactly is going on in your body.

This also creates an additional problem. After all, you don’t associate these palpitations with stress at all. You find it very strange that you just experience this at rest.

This can cause you great worry and anxiety attacks or even panic attacks . You become more and more convinced that you have a heart condition.

Woman gets anxiety attack in public due to stress

Result: this frightens you, causing you to experience even more stress and you end up in a vicious circle.


Are palpitations due to stress dangerous?

I want to reassure you: Heart palpitations are actually not that dangerous in themselves.

These are mainly signals from your body that you should take it easy. Your body is making it clear to you with these palpitations that you are committing robbery on your body.

It is important to intervene in time if you experience palpitations. After all, research has shown that it can become even more dangerous.

The higher your heart rate stays, the harder your heart has to work and the harder it gets for your heart to pump oxygen-rich blood to all organs. Your heart is also an organ that needs a lot of oxygen.

If this oxygen supply is no longer properly regulated, your heart will have a hard time. If your heart does not get enough oxygen on its own, a heart attack can be the result.

Woman listens to palpitations

What to do in case of palpitations due to stress? 6 tips

So don’t ignore palpitations due to stress! Do something about it before it’s too late. I would like to give you some tips that can help you to control palpitations due to stress.


Tip 1: Tackle stress factors

The most important thing to do if you often suffer from palpitations due to stress is to tackle the cause.

Is it your job that stresses you out? Do you have financial concerns? Is it the combination of work and family that you find too heavy?

Analyzing your stress factors is the first step to a stress-free life. You can reverse the symptoms if you make the decision to change your lifestyle as soon as possible and take action to get your stress under control.

Once you know what the causes of stress are, it is of course also the intention to tackle it.

Blanket mourning with headache due to stress

Maybe it’s high time to completely change course and forge new paths?

Could more efficient planning help you deal with these stressors?

Or are you not standing up for yourself often enough and maybe you need to be a little more assertive?


Tip 2: Find some relaxation more often

The bow does not always have to be tense.

An important step towards overcoming stress is realizing that relaxation is very important.

Man relaxing on chair

Now I hear you say: but I don’t have time for that. My answer: make time for this. With efficient planning you will certainly succeed in this.

Relaxing doesn’t mean exhausted on the couch, only Netflix! Exercise is one of the most important weapons in the fight against stress.

Research in Switzerland has shown that moderate outdoor exercise reduces stress levels by as much as 87%. What are you waiting for?


Tip 3: Avoid caffeinated drinks

You have probably already noticed that a cup of coffee or glass of cola contribute to your concentration. Fatigue melts like snow in the sun and you have the feeling that you can take it again.

Cup of coffee

However, caffeine is not all that healthy for your body. Especially not if you already experience palpitations due to stress. After all, caffeine stimulates the release of adrenaline and cortisol. And if you experience chronic stress, you already have more than enough of this.


Tip 4: Smile more often

No, this is not a joke. Scientific research has shown that laughing lowers your stress level.

Laughter not only reduces your mental burden, but also brings about physical changes in your body.

Two girls laughing together

Tip 5: Breathing exercises

You may have noticed that when you experience stress, you start to breathe faster.

With chronic stress you always breathe too fast, even if you are not always aware of it. In the long run, this can lead to chronic hyperventilation.

The faster you breathe, the more oxygen-rich air you take in. Good, you may think. Lots of oxygen-rich air in my body means my organs are getting enough oxygen.

However, our respiratory system is not so simple. The faster you breathe, the more carbon dioxide-rich air you give off.

Man breathing through nose against stress

This makes your body feel that something is not right. Your blood vessels constrict and the oxygen-rich blood reaches all organs less quickly.

This makes your heart beat faster to transport enough blood to your organs. Palpitations are often the result of this.

To avoid these, you will have to learn to breathe properly again. There are several techniques for this. One of these techniques is very consciously breathing from your belly.

  • Sit or lie down in a comfortable place.
  • Place your hands just below your ribs.
  • Concentrate well on your stomach and your hands.
  • If you inhale and exhale slowly from your abdomen, you will notice that your hands go up and down. When inhaling, your hands should rise. When you exhale, these should go back down.
Lying people breathing with hands on stomach

If you suffer from palpitations, practice this technique a few times. You will soon notice that you become much calmer and that you feel your heart beating less hard.


Tip 6: Express your emotions

Chronic stress can shut you off from the outside world. After all, you are already so busy and so much on your mind that you feel that social contacts will exhaust you even more.

Just because you are often alone, you start worrying even more and bottle everything up. Does this solve anything? No! What’s more: you probably realize that all that worrying causes you even more stress.

Man holding sign in front of head with sadness, joy and anger

Let your family members and friends know what’s on your mind and why you’re experiencing so much stress.

If you express these negative feelings, you can often put them into perspective.

You also immediately give others the opportunity to help you get out of this downward spiral.

Talking will relieve you, as if a weight has been lifted from your shoulders and your heart. Opening up will unburden your heart, giving palpitations the space to disappear, as it were.

Woman with two thumbs up

Take the Stress Test 

I hope it is now clear to you how dangerous stress can be. I also hope that the above tips have helped you to avoid palpitations due to stress.

However, palpitations are not the only complaints that stress can cause. You may not immediately associate many health complaints with stress.

Because I think your health is important, I want to make you aware of all the health risks of stress. I also want to give you a helping hand to go through life with less stress and healthier.

Man holding out hand

Take my stress test and find out if you are dealing with dangerous complaints.

Start the test below and immediately see the results. I will also send you the e-book ‘Het Stressvrij Geheim’ for free.

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