What to do if anxiety disorder keeps causing palpitations

Frequent palpitations in patients with anxiety disorders can be alleviated through psychological therapy, medication, respiratory training, regular exercise, and dietary adjustments. Anxiety disorders may be related to genetic factors, long-term stress, brain chemical imbalances, traumatic experiences, or chronic diseases.

1. Psychotherapy

Cognitive behavioral therapy can help patients identify and change negative thinking patterns, and reduce the frequency of palpitations through systematic training. Exposure therapy can gradually reduce fear responses to specific scenarios, while group therapy provides social support. Professional psychologists will develop intervention plans based on individual circumstances, which usually require multiple treatments to take effect.

2. Medication therapy

Antidepressants such as paroxetine and sertraline can regulate neurotransmitter levels in the brain and need to be taken continuously for several weeks to take effect. Alprazolam can be used to alleviate acute symptoms in the short term, but strict adherence to medical advice is necessary to avoid dependence. During the medication period, regular follow-up visits are required to evaluate the efficacy, and the dosage cannot be increased or decreased on one's own. Some patients may experience side effects such as dizziness or gastrointestinal discomfort.

3. Breathing Training

Abdominal breathing method can effectively reduce palpitations by slowing down the breathing rate and inhibiting sympathetic nervous system excitation. Practicing it three times a day. The 4-7-8 breathing technique requires inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds, repeated to quickly calm emotions. Mindfulness breathing combined with attention training helps patients detach from physical symptoms.

4. Regular exercise

Aerobic exercise such as brisk walking or swimming three times a week can increase endorphin levels in the body and improve autonomic nervous system regulation. Yoga enhances parasympathetic activity through the combination of postures and breathing, while the slow movements of Tai Chi help stabilize heart rate. The intensity of exercise should be gradually increased, and sudden palpitations should be stopped immediately.

5. Adjusting diet

Reducing caffeine and alcohol intake can lower neural excitability, while increasing whole grains and dark vegetables can supplement B vitamins. Salmon or flaxseed rich in omega-3 fatty acids can help stabilize nerve cell membranes and prevent discomfort caused by low blood sugar with small and frequent meals. Limit fluid intake two hours before bedtime to prevent sleep interruption from exacerbating anxiety. Establishing a stable sleep cycle is crucial for regulating biological rhythms, ensuring a fixed time for falling asleep and waking up every day. Learn time management skills to break down task pressure and cultivate hobbies such as painting or gardening that distract attention. Recording the causes and duration of palpitations can help doctors evaluate changes in the condition and avoid a vicious cycle of excessive focus on physical symptoms. Emotional support from family and friends can significantly alleviate patients' sense of isolation, and if necessary, they can participate in mutual aid groups for anxiety patients.