What is a panic attack heart rate

Similarities, differences, and links between AFib and anxiety attacks

So many common symptoms of atrial fibrillation resemble classic anxiety symptoms that characterize panic attacks: heart palpitations, chest pain, muscle tension, and sweaty palms that come with an adrenaline rush are good examples.

Luckily, these symptoms are generally short-lived, whether it’s an AFib episode or a panic attack. However, in order to treat your body properly and sidestep potential complications down the road, it’s important to distinguish the two conditions.

Looking out for the telltale signs

AFib is notoriously tricky to diagnose on your own, but there are some signs that can help you tell panic attacks and AFib episodes apart. It’s important to keep in mind that the two syndromes stem from different sources: AFib is an electrical disorder that sends a mess of signals through the chambers of the heart, but a panic attack typically won’t have a physical cause. Rather, it’s triggered by events in your environment, stressful situations, or sometimes happens for no apparent reason at all.

Here are a few markers that can help you tell the conditions apart:

Rate of decline. Pay attention to the rate of building and declining symptoms. Since AFib is triggered by a sudden physical event (overactive electrical signals), AFib episodes typically hit suddenly. When the episode subsides, so will the symptoms, but the cycle tends to repeat until treatment is administered. With a panic attack, heart rate can start to creep up as other discomforts manifest, and after the attack hits a peak, heart rate will gradually return to normal as the other symptoms dissipate.

Nature of the heartbeat. The pattern or rhythm of a heart beat can also tell you what’s going on: a panic attack typically brings a constant rapid heart rate, while AFib causes an erratic heart rate. If your heart seems to be skipping beats, or speeding up then slowing down and speeding up again, it’s more likely that AFib is to blame.

Relieve anxiety, reduce AFib

Anxiety and AFib play off each other, and that’s no good for your body or your mind. If you know that anxiety triggers your AFib, make it a priority to get the stressors in your life under control as you craft a more heart-healthy routine.

If anxiety is too much to bear, don’t suffer alone – talk to your doctor about adding anxiety medication to your health management. You may not need to take it every day, only when things get very bad, but knowing that you have something on hand for emergencies can go far to reassuring yourself that you’ll get through the panic should it strike again.

Next, add exercise. Workouts don’t need to be strenuous, but they do need to be regular: you’ll see more positive physical and psychological results when you commit to exercising several times a week. If you’re not sure where to start, you may first want to meet with your doctor and a trainer to measure your current level of fitness, so you can choose an appropriate workout that respects your limits.

Turning a negative into a positive

A panic attack or an AFib episode can bring a rush of frightening energy, as adrenaline courses through your body and your mind jumps to worst-case scenarios. You could try to wait it out and distract yourself with an activity, but sometimes it’s impossible to calm your anxious response by sheer will.

Instead, you might try to turn the rush of fear into a rush of excitement: force yourself to think of an exciting event or possibility, or simply start dancing and laughing. It sounds counterintuitive, but you may be able to flip the nature of your feeling from bad to good, and although this probably won’t make your symptoms go away, they will become easier to handle.

Relaxation, support, confidence, and commitment are the ingredients of a smart and effective management plan for AFib and for anxiety. If either set of symptoms begins to take over your thoughts and lifestyle, it may be time to seek a new perspective or professional guidance. The good news is that there are plenty of techniques that can interfere with the AFib-anxiety cycle, and help you regain some control.

We all experience some level of anxiety and stress, but anxiety disorders are so overwhelming that it may affect daily life. An estimated 40 million US adults, or 19.1% of the population deal with a type of anxiety disorder. 

From excessive fear and worry to a racing heart, pounding chest, and shortness of breath, the symptoms of anxiety can take a toll on your body — especially your heart. With proper interventions, you can learn to regulate your heart rate and reduce the impact that anxiety has on your heart health. Here's how.

Anxiety raises heart rate and is associated with heart disease

Anxiety disorders are associated with tachycardia, or a rapid heart rate, according to Johns Hopkins Medicine. Over time, this can put extra stress on the heart, and increase your risk for heart disease. 

For example, a 2010 meta-analysis found that those with anxiety had a 26% increased risk of getting coronary artery disease, which is the most common type of heart disease. According to a 2016 review in Current Psychiatry Reports, anxiety disorders are also associated with heart failure, and poor cardiovascular health overall. 

Brian Isaacson, MD, MBA, Program Director of Department of Psychiatry at AtlantiCare Regional Medical Center, says some studies have also shown that people with anxiety have an increased rate of heart rhythm disturbances, including palpitations and premature beats. 

How you can lower heart rate from anxiety 

When you're having a panic attack, the Anxiety and Depression Association of America says it's common to experience chest pain and palpitations as a response to your heart rate increasing. In fact, a panic attack is often mistaken for a heart attack. 

In people with diagnosed anxiety, Isaacson says that the first step is to treat the underlying anxiety, which can be done through cognitive behavioral therapy (CBT), medications such as antidepressants, or a combination of the two. 

In addition to CBT, several other methods may help manage heart rate and palpitations. Not only can these interventions help lower your heart rate at the moment, but they can also teach you how to manage your anxiety over time, potentially reducing your risk of cardiovascular disease. 

Get up and get moving

Physical activity and exercise can help you manage anxiety and stress. A 2019 meta-analysis in the journal Depression and Anxiety found that compared to people with anxiety disorders who reported low physical activity, people that self-reported a high level of physical activity were more protected from developing anxiety symptoms. 

Isaacson points out that while exercise can help with anxiety, it is also known to lower your resting heart rate, which makes it one of the most important factors for heart health. "Exercise is an important method for managing anxiety, especially if you have cardiac disease, since it provides direct benefit to the cardiovascular system," he says. 

Take time to breathe

Participating in relaxation methods such as deep breathing and progressive muscle relaxation can help reduce anxiety and heart rate. 

"Deep breathing helps stimulate the vagus nerve, which causes activity in the nervous system and helps reduce the chemicals that cause the 'fight or flight' response," says Isaacson. "This can lead to a reduction of heart rate and blood pressure, and it may also increase some neurotransmitters that promote a reduced sense of anxiety."  

To practice deep breathing, try to find a quiet space and follow these steps, if you can: 

• Sit or lay down and close your eyes.
• Slowly inhale through your nose. If you're new to this type of breathing, place your hand on your chest. You will feel it rise as you inhale. 
• Exhale slowly through the mouth. 
• Repeat this as often as needed. 

Practice mindfulness meditation

A small student-led study in 2018 from Michigan Technological University found that after a one-hour meditation session, participants had lower heart rates and a reduction in aortic pulsatile load, which is a formula that determines the amount of change in blood pressure between diastole and systole of each heartbeat, then multiplies this number by heart rate. 

Only 14 people were included in the study, and while further research is needed, there is a growing number of studies that are finding mindfulness meditation beneficial for reducing anxiety and improving heart health.

Insider's takeaway

Anxiety can raise your heart rate, which may put you at risk for cardiovascular issues in the future. To calm your anxious heart, try breathing exercises and mindfulness meditation. You can also get up and exercise, since this may help lower your resting heart rate over time.