What is a "Normal Heart Rate"?

A normal heart rate for adults ranges from 60 to 100 beats per minute (bpm). This rate can vary depending on factors like age, fitness level, and overall health. The heart's rhythm, maintained by electrical signals, ensures that blood circulates efficiently throughout the body, supporting bodily functions and emotional well-being.

What is Considered a Fast Heartbeat?

A fast heartbeat, or tachycardia, is defined as a heart rate that exceeds 100 bpm when at rest. It's important to understand that while a quickened heart rate can be a normal response to physical exertion or emotional stress, sustained high rates may indicate an underlying condition requiring attention.

Understanding Maximum Safe Heart Rate

The maximum safe heart rate is often generalised as reaching up to 200 beats per minute (bpm) during peak physical activity or during intense emotional states, such as a panic attack, in young, healthy individuals. This rate represents the upper limit of what your cardiovascular system can handle during exercise or significant stress. The commonly used formula to estimate an individual's maximum heart rate is 220 minus your age. However, this is a broad estimate, and actual safe limits can vary based on factors such as fitness level, medical history, and individual physiological differences.

What are the Symptoms That May Accompany a Fast Heart Rate?

Symptoms accompanying a fast heart rate can include :

• Palpitations or a feeling of a racing heart
• Dizziness or lightheadedness
• Shortness of breath
• Chest discomfort or pain
• Fainting or near-fainting spells
• Anxiety or panic, particularly in response to feeling one's own heartbeat

How to Check Your Heart Rate

Monitoring your heart rate can be a useful way to gauge your overall health and fitness level, as well as to detect any potential heart-related issues.

Here's a simple guide on how to accurately measure your heart rate :

Step 1: Find Your Pulse

You can feel your pulse in several places on your body, but the easiest and most common spots are on your wrist and your neck.

Wrist : Place two fingers (your index and middle fingers) on the inside of your wrist, below the base of your thumb. Press lightly until you feel your pulse.

Neck : Gently press your index and middle fingers against the side of your neck, just below your jawline and beside your windpipe.

Avoid using your thumb to take your pulse, as it has its own pulse that might confuse your readings.

Step 2: Count Your Heartbeats

Once you've found your pulse, count the number of beats you feel for 60 seconds. For a quicker method, count the beats for 30 seconds and then double the number to get your beats per minute (bpm). This is your heart rate.

Step 3: Ensure Accuracy

For the most accurate reading, take your heart rate while you are at rest. Sitting down and relaxing for a few minutes before taking your pulse can help ensure your heart rate has stabilized from any previous activity.

Step 4: Know What's Normal

Remember, a normal resting heart rate for adults ranges from 60 to 100 bpm. Factors such as fitness level, age, medication, and even the time of day can influence your heart rate.

What Can Cause A Fast Heart Rate?

Certain mental health conditions, notably Anxiety and panic disorders, can contribute to episodes of tachycardia. The stress response, characterised by an increase in heart rate, is a common feature of anxiety and panic attacks. This physiological response can create a feedback loop, where the sensation of a fast heartbeat heightens anxiety, further increasing heart rate.

Other Causes

Beyond mental health, other causes of tachycardia includev :

• Heart-related issues such as heart disease, high blood pressure, or valve disorders
• Endocrine problems, like hyperthyroidism
• Substance use, including caffeine, alcohol, and nicotine
• Certain medications that can increase heart rate
• Fever and dehydration

Self-Help

Managing a fast heart rate involves both addressing the physical symptoms and the emotional stress that may accompany them :

Mindfulness and Relaxation Techniques : Practices such as meditation, deep breathing exercises, and yoga can help reduce stress and, by extension, heart rate.

Lifestyle Changes : Reducing intake of stimulants (caffeine, nicotine), engaging in regular physical activity, and ensuring adequate hydration can help maintain a normal heart rate.

Stress Management : Developing strategies to manage stress, including time management, setting realistic goals, and seeking social support, can mitigate the impact of stress on heart rate.

Treatments

Treatment for tachycardia depends on its cause and severity and may include :

• Medication : To control heart rate or address underlying conditions.
• Catheter Ablation : A procedure to correct electrical pathways in the heart causing the rapid rate.
• Pacemakers or Defibrillators : For certain types of tachycardia, to help maintain a normal heart rhythm.
• Therapy and Counseling : For tachycardia linked to anxiety or panic disorders, psychological therapies such as cognitive-behavioural therapy (CBT) can be effective in managing the condition.