Stress palpitations keep catching me off guard. I can be sitting quietly or doing something completely normal, then suddenly my heart feels like it skips, flutters, or starts pounding. The worst part is the surprise. Once I notice it, I get anxious and start checking my pulse, which seems to make the whole thing worse.
I’ve had them during stressful periods before, but knowing that doesn’t make them feel any less scary in the moment. I’m trying to remind myself to slow my breathing and not immediately assume something terrible is happening. Still, it’s frustrating feeling fine one minute and then being pulled into panic the next.
Has anyone found a way to stop the fear spiral when the palpitations start?
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The pulse checking is such a trap. I’ll check once because I’m scared, then every little change feels like proof that something is wrong. What helps me sometimes is putting both feet on the floor and naming a few things I can see, instead of trying to monitor my heartbeat.
I also try to make my exhale a little longer than my inhale, without taking huge breaths. If the palpitations are new, happening often, or come with chest pain, fainting, or severe shortness of breath, I’d get medical advice rather than assuming it’s only stress. Has your doctor ever checked yours out?
@Caitlin_Cooper, the surprise is what gets me too. By the time I notice my heartbeat, I’m already scanning for more symptoms, so pulse checking only gives my brain something else to fixate on.
I’ve had better luck putting my phone down, relaxing my shoulders, and focusing on one ordinary task for a few minutes, like washing a mug or describing what I can see in the room. I tell myself, “This feels scary, but I don’t have to solve it in this exact second.” It doesn’t always stop the palpitations right away, but it can keep them from turning into a full panic spiral.
Have you noticed whether they happen more after caffeine, poor sleep, or meals, or do they seem completely random?