Mind · Calm with EVA
When Your Heart Is Racing
By the eva team · · 2 min read
A racing, pounding, fluttering or unusually noticeable heartbeat is often described as heart palpitations. Stress and panic can cause this sensation, but exercise, insufficient sleep, caffeine, medicines and some physical-health conditions can also be involved. EVA can guide you through a gentle calming response, but new, severe, persistent or unexplained symptoms should not automatically be assumed to be anxiety.
1. Is Your Heart Suddenly Racing?
A racing heartbeat can feel like pounding, fluttering, skipping or beating unusually fast. The sensation may feel frightening, especially when it begins suddenly. Pause before deciding what it means and focus first on staying safe.
2. First, Move Somewhere Safe
Stop what you are doing and move away from traffic, stairs, water or anything that could cause injury. Sit in a supported position when possible and tell a trusted person nearby that your heart feels unusually fast or uncomfortable.
3. Don’t Assume It’s Only Anxiety
Stress or panic can cause a racing heart, but so can strenuous activity, lack of sleep, caffeine, some medicines and certain health conditions. Notice what was happening when the sensation began, but avoid trying to diagnose the cause yourself.
4. Some Symptoms Need Urgent Medical Help
Seek emergency medical help if the racing heartbeat does not settle or happens with chest pain, serious difficulty breathing, feeling faint or fainting. These symptoms should be medically assessed rather than managed only with a calming exercise.
5. If You’re Safe, Let Your Breathing Slow
When there are no urgent warning signs and you can breathe comfortably, allow a gentle breath in through your nose and let it flow out slowly. Do not force enormous breaths or hold the air. Return to your normal breathing if the exercise makes you light-headed or more uncomfortable.
6. Reconnect With The Room
Notice the chair beneath you, your feet on the floor and a few ordinary things you can see or hear. Soften your jaw, shoulders and hands. Try not to repeatedly check or count every heartbeat, because focusing on each beat may keep your attention fixed on the fear.
7. Track The Pattern After It Settles
Record when the racing began, how long it lasted, what you were doing and whether you noticed dizziness, breathing difficulty, pain or faintness. Also note recent exercise, poor sleep, stress, caffeine, illness and medicines. Seek medical advice if palpitations keep returning, become more frequent or last longer than a few minutes.
8. You Deserve The Right Kind Of Support
Tell a trusted adult and healthcare professional about repeated or unexplained episodes. If the racing heart happens during panic or anxiety, a mental-health professional can also help with the fear and avoidance surrounding the sensations. A proper assessment can consider both physical and emotional causes.