Limit caffeine and other stimulants (energy drinks, nicotine, decongestants)
Avoid alcohol or keep intake low
Avoid recreational drugs (especially stimulants)
Stay well-hydrated
Maintain regular sleep and a consistent sleep schedule
Eat regularly; avoid skipping meals and extreme dieting
Manage stress with breathing exercises, mindfulness, yoga, or relaxation techniques
Exercise regularly at a comfortable intensity; cool down and warm up
Learn and use vagal maneuvers if you’ve been advised by a clinician (e.g., bearing down, carotid sinus massage only if specifically instructed)
Review medications and supplements with a clinician/pharmacist (including thyroid meds, stimulants, inhalers, weight-loss products, and “pre-workout” supplements)
Check for triggers by keeping a symptom diary (time, foods, drinks, sleep, stress, exercise, and symptoms)
Reduce electrolyte imbalances by ensuring adequate intake of fluids and balanced meals
Avoid overheating; dress appropriately and take breaks during activity
Practice good hydration and electrolyte intake during prolonged exercise or heat exposure
Treat underlying conditions that can contribute (thyroid disease, anemia, sleep apnea, dehydration, infections)
Manage reflux and indigestion if they correlate with symptoms
Get regular medical follow-up if palpitations are recurrent or worsening
Seek urgent care if palpitations occur with chest pain, shortness of breath, fainting, severe dizziness, or sustained rapid heartbeat at rest
Seek prompt evaluation if palpitations are new, frequent, last longer than a few minutes, occur with exercise, or are associated with neurologic symptoms (weakness, trouble speaking)