palpitations self care basics

Overview

Heart palpitations are feelings of your heart racing, fluttering, pounding, or skipping a beat. You may feel these in your chest, throat, or neck. They are common and often harmless, but they can sometimes be a sign of a heart problem, so it is wise to get them checked if they bother you.

Yes, everyone experiences palpitations at some point. Most people notice them occasionally, and they rarely point to a serious illness.

Palpitations can happen at any age, from children to older adults. They are more often reported by adults, and they can be more noticeable in people who are anxious, pregnant, or have an overactive thyroid.

Symptoms

Common symptoms

• A racing or pounding feeling in the chest
• A fluttering or flip-flopping sensation
• A feeling that the heart skipped a beat
• Discomfort in the chest, throat, or neck

Symptoms in children

• Often the child feels a fast flutter in the chest, especially after exercise.
• May be felt together with fever, excitement, or during growth spurts.
• Usually harmless, but a doctor should check if it happens often.

Symptoms in older adults

• Palpitations may come with light-headedness, a slower or faster pulse, or a feeling of unsteadiness.
• They may be linked to existing heart disease, blood pressure changes, or medicines.
• Even mild palpitations in older adults are worth a medical review.

Causes

Main causes

• Stress, anxiety, or panic
• Caffeine, energy drinks, or some cold medicines
• Alcohol or recreational stimulants
• Dehydration or lack of sleep
• Hormone changes such as pregnancy, menopause, or thyroid problems
• Anaemia (low iron) or electrolyte imbalances
• Heart rhythm disorders such as atrial fibrillation or extra beats

Risk factors

• Existing heart conditions, such as high blood pressure or heart failure
• A family history of heart rhythm problems
• High anxiety or chronic stress
• Frequent use of caffeine, alcohol, or stimulant substances
• Mine or aging changes in the heart's electrical system

When to see a doctor

See a doctor urgently if:

• If you have palpitations with chest pain, fainting, severe breathlessness, or a very fast pulse, call emergency services.
• If palpitations come with dizziness that does not settle, see a doctor the same day.

Book a routine appointment if:

• Make a routine appointment if palpitations are new, happen often, or are affecting your daily life.
• Also see a doctor if you have risk factors such as diabetes, high blood pressure, or a family history of heart disease.

Diagnosis

A doctor will listen to your heart, ask about your symptoms, triggers, and family history, and may run simple tests to make sure your heart is working normally.

Tests that may be done

• Electrocardiogram (ECG) – a quick, painless recording of your heart's electrical signals
• Holter monitor or event monitor – a portable ECG you wear for a day or more to catch unusual rhythms
• Echocardiogram – an ultrasound of the heart to check its structure and function
• Blood tests – to check for anaemia, thyroid problems, or electrolyte imbalances

What to expect at your appointment

Your doctor will likely ask you to keep a diary of when palpitations happen, what you were doing, and how they feel. You may be referred to a heart specialist for further checks if needed. Most people leave with reassurance and simple advice.

Treatment

Treatment depends on the cause. If palpitations come from stress, caffeine, or other lifestyle factors, the best approach is to avoid triggers and practice relaxation. If an underlying heart rhythm problem is found, your doctor will guide you with safe, proven options.

Self-care at home

• Reduce coffee, strong tea, energy drinks, and other caffeine sources
• Limit alcohol and avoid recreational stimulants
• Practice deep breathing or mindfulness when you feel anxious
• Stay well-hydrated by drinking water steadily through the day
• Keep a regular sleep schedule and aim for 7–8 hours of rest
• If you notice a trigger (like stress or a missed meal), write it down to spot patterns

Medical treatments

Your doctor may recommend medication to calm the heart or control its rhythm, depending on the specific cause. Never take any heart medication without a full assessment. All medicines have benefits and risks, so the plan will be tailored to you.

When is surgery considered?

Surgery is rarely needed for palpitations. In some cases, a procedure called catheter ablation may be offered to correct a specific heart rhythm problem. This decision is made by a heart specialist after detailed tests.

Living with this condition

Keep symptom notes in a simple diary, including time of day and what you ate or drank. This can help you spot patterns and also helps your doctor see what is going on. Remember to pause and breathe slowly during a palpitation – it will often settle quickly.

Lifestyle tips

• Build in short breaks throughout the day to de-stress
• Be physically active in a way you enjoy, such as walking, swimming, or gentle cycling
• Avoid smoking and avoid inhaling other people's smoke
• Learn one or two relaxation exercises (like slow, counted breathing) to use when you feel your heart quicken

Diet and exercise

Eat a balanced diet with plenty of fruits, vegetables, and whole grains, and stay hydrated. Exercise is safe for most people, but if you have palpitations during exercise, stop gradually and speak with your doctor. A cardiology team can tell you what level of activity is right for you.

Mental health and emotional wellbeing

Palpitations can make you feel anxious, especially if they interrupt sleep or daily activities. Anxiety itself can make palpitations worse, so it helps to talk about your worries. If anxiety is overwhelming, ask your doctor about counselling or stress management programmes.

Prevention

For many people, palpitations can be prevented or reduced by avoiding known triggers, staying relaxed, getting enough sleep, and keeping the heart healthy with regular movement and a balanced diet.

Vaccines

No vaccine directly prevents palpitations, but staying up to date with recommended vaccines (such as flu and others your doctor advises) can indirectly protect overall heart health.

Screening programmes

Routine heart health checks – including blood pressure, cholesterol, and sometimes an ECG – can help catch problems early. Talk to your doctor about how often you should be screened, especially if you have risk factors.

Complications

If left untreated

• Most palpitations cause no harm, even without treatment.
• If they are caused by a heart rhythm disorder, not treating it could lead to blood clots, stroke, or heart failure in the long term.
• Palpitations that come with fainting increase the risk of injury from a fall.

Long-term outlook

The outlook for palpitations is generally very good. Most people find that they are harmless and fade once triggers are addressed. For those with an underlying heart condition, modern treatments are highly effective in controlling symptoms and protecting long-term health.

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