Anxiety: What Your Body is Trying to Tell You

Mascari, Brooke - May 3rd, 2025

Have you ever felt your heart flutter, race, or pound unexpectedly—even when you're sitting still? Maybe it comes with a sense of unease or anxiety that seems to surge out of nowhere. These sensations can be unsettling, but they are also powerful messages from your body, asking you to pause, listen, and care for what lies beneath the surface.

What Are Heart Palpitations?

Heart palpitations feel like your heart is skipping a beat, beating too fast, or pounding unusually hard. They can occur during times of exertion, but also during rest, sleep, or emotional stress. Though usually benign, they can feel alarming and are often accompanied by anxiety, dizziness, or even shortness of breath.

From a physiological standpoint, palpitations can be triggered by:

• High levels of stress hormones like cortisol and adrenaline

• Low blood sugar or large blood sugar swings

• Caffeine, alcohol, or certain medications

• Electrolyte imbalances (especially magnesium, potassium, and calcium)

• Thyroid dysfunction, particularly hyperthyroidism

• Dehydration or overexertion

• Hormonal fluctuations, such as during menstruation, pregnancy, or perimenopause

But beneath the biology lies a deeper message: the body is sounding an alarm, not just physically, but emotionally and energetically.

The Mind-Body Connection: Anxiety and the Heart

Anxiety and heart palpitations often go hand in hand. When you're anxious, your body enters a state of “fight or flight,” activating the sympathetic nervous system. Your heart rate increases in preparation to defend or flee, even if there’s no real threat.

If you're constantly living in a high-stress environment—whether from trauma, overwork, lack of rest, poor diet, or emotional suppression—your nervous system gets stuck in survival mode. Over time, this dysregulation shows up in your body through symptoms like:

• Palpitations

• Insomnia

• Panic attacks

• Chronic fatigue

• Digestive issues

In Ayurveda and holistic healing, the heart is not just a physical organ—it’s the energetic center of love, safety, and connection. Palpitations can signal not only stress or imbalance, but also emotional disconnection, grief, or an internal conflict that needs healing.

What Your Body May Be Trying to Tell You

1. You’re overextended or overwhelmed.
   Your nervous system may be overloaded and begging for rest.

2. You’re suppressing emotions.
   Emotions like grief, fear, or unexpressed anger often manifest physically when they’re not acknowledged.

3. Your blood sugar or nutrient levels are off.
   Instability here can increase feelings of anxiety and trigger palpitations.

4. Your body needs grounding.
   You may be too “in your head” or energetically unrooted, leading to nervous tension and racing thoughts.

5. Your heart is asking to be heard.
   Palpitations may be a sign to reconnect with your intuition, your truth, or your sense of inner safety.

How to Heal: Physical, Emotional, and Energetic Support

1. Regulate Blood Sugar & Nourish the Heart

• Eat regularly and balance protein, healthy fats, and fiber to stabilize blood sugar.

• Avoid skipping meals, excessive sugar, and caffeine.

• Include magnesium-rich foods (leafy greens, pumpkin seeds), potassium (bananas, sweet potatoes), and B-vitamins (eggs, legumes).

• Stay hydrated and consider a magnesium supplement if deficient.

2. Support the Nervous System

• Practice deep belly breathing or alternate nostril breathing to calm the vagus nerve.

• Prioritize rest, stillness, and boundaries. Over-scheduling and pushing through exhaustion only worsen symptoms.

• Engage in slow, grounding movements like walking, stretching, or yin yoga.

3. Check on Your Thyroid and Hormones

• Have your thyroid tested (TSH, Free T3, Free T4, and antibodies).

• Track your cycle—fluctuating estrogen and progesterone can impact heart rhythm and anxiety.

• Support hormone balance with herbs like ashwagandha, shatavari, or vitex (under guidance).

4. Heal the Heart Emotionally

• Journal daily: What feels heavy on your heart? What truth are you holding in?

• Allow space for grief, forgiveness, and self-compassion.

• Talk to a trusted friend, mentor, or therapist. Don’t carry it all alone.

5. Connect to the Energetic Heart

• Practice heart-centered meditations. Visualize light or warmth filling your chest.

• Place your hands on your heart and breathe—acknowledge your presence and safety in this moment.

• Engage in activities that spark love and joy—nature, creativity, laughter, or simply resting.

When to Seek Medical Guidance

While palpitations caused by anxiety and stress are often benign, it’s important to consult a healthcare provider if:

• They occur frequently or last more than a few minutes

• You feel faint, dizzy, or experience chest pain

• You have known heart conditions or thyroid issues

A holistic approach doesn't replace medical care—it enhances it by addressing root causes and restoring balance on all levels.

Final Thoughts

Heart palpitations and anxiety are not signs that your body is broken. They are signals—urgent whispers that you’re being called back to yourself. To listen. To slow down. To love yourself through the unraveling.

Healing begins when we stop fearing the symptoms and start understanding their language.