To keep it simple:
Every body system falls prey to any adrenaline rush that is the cause of panic and anxiety attacks so lets start with the Circulatory system.Today we start to understand your pulse. The heart is an amazing strong muscle that is meant to keep you going without question. It adapts to your circumstances minute to minute.
So many become preoccupied with pulse and B/P lets learn a little that may
help alleviate your fears. Of course getting a complete physical is always key especially for those with panic and anxiety. This physical can include heart studies if indicated. Once your Doctor has said your heart is fine that should help squelch speculation that you are having a heart attack or a circulatory malfunction. Ask your Doctor if exercise is safe for you.
| The affects of the Adrenaline rush is the cause of those terrible symptoms associated with panic and anxiety attacks. Adrenaline prepares your body for fight or flight but if you can see no stressor the assumption is made that there is a major physical malfunction. With an understanding of what is really happening, we hope you will begin to start to work towards the end goal of freedom. If you get the adrenaline rush and feel increased pulse and your heart seems out of control- that would be a normal reaction to danger. Start to think and say out loud – my body is functioning normally. but because I am not in danger it is just a release of adrenaline… So what is normal? “Average” resting pulse rates fall between 60 -100 ( Livestrong says 50 -100) that means a little lower or higher may be normal for you. Remember the pulse reacts to almost everything and anxiety and racing thoughts are included. Athletes strive for lower heart rates and this happens because their hearts beat more effectively. Before I talk more about the pulse. there is some information to share. Just to prove a point of how the body reacts listen to this. Anger itself can raise the B/P and pulse. Here is an example that you should find quite fascinating and it has to do with: |
| Face Psychology. When a person is angry certain facial muscles are used. The person furrows their brow and gets a square jaw. As in this sketch found on Pinterest of Angry Wolverine Jackman source Kim Bunn. IF a person who is not angry makes and holds this facial expression – they have found that your pulse and B/P often rises just because of the angry face you are making! |
| Therefore I hope this helps you understand that when we say take on a positive attitude, force a smile, make yourself laugh, your body will start to respond and you start to take back control!What can influence the pulse? Well a partial list would include : Emotion, Air, Caffeine, Meds, Humidity / wind/ temperature , Fluid volume, body size, fitness level, sugar level, body temperature…get the picture. Any way rule of thumb, if theDr. is ok with your exercising The basic way to calculate your maximum heart rate is to subtract your age from 220. For example, if you’re 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the maximum number of times your heart should beat per minute during exercise. The American Heart Association and the Centers for Disease Control and Prevention recommend a general target heart rate of: Moderate exercise intensity: 50 to about 70 percent of your maximum heart rate Vigorous exercise intensity: 70 to about 85 percent of your maximum heart rate It’s important to note that maximum heart rate is just a guide. You may have a higher or lower maximum heart rate, sometimes by as much as 15 to 20 beats per minute. If you want a more definitive range, considerdiscussing your target heart rate zone with an exercise physiologist or a personal trainer. |
The figures are averages, so use them as a general guide. Information from The American Heart Association
| Age | Target HR Zone 50-85% | Average Maximum Heart Rate, 100% |
|---|---|---|
| 20 | 100-170 beats per minute (bpm) | 200 bpm |
| 30 | 95-162 bpm | 190 bpm |
| 35 | 93-157 bpm | 185 bpm |
| 40 | 90-153 bpm | 180 bpm |
| 45 | 88-149 bpm | 175 bpm |
| 50 | 85-145 bpm | 170 bpm |
| 55 | 83-140 bpm | 165 bpm |
| 60 | 80-136 bpm | 160 bpm |
| 65 | 78-132 bpm | 155 bpm |
| 70 | 75-128 bpm | 150 bpm |
| Awesome article about the benefits for revving up your heart! https://www.npr.org/templates/story/story.php?storyId=123108679 |
| Nugget: As long as exercise is ok with your Doctor. People learn that as long as their heart rate is elevated with panic or anxiety might as well use it as a benefit and get active. Positive activity, ie exercise When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain. Endorphins also trigger a positive feeling in the body, similar to that of morphine |
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