If Your Heart “Skips” Sometimes: A Calm, Practical Guide to Palpitations and Common Triggers

You’re sitting at your desk, winding down for the night, or maybe just sipping your coffee—when suddenly, your heart flutters. Or thumps. Or skips a beat. It passes quickly, but the sensation lingers in your mind: Was that normal? Should I be worried?

The truth is, you’re not alone in that moment.

Heart palpitations—those weird, often sudden sensations where your heartbeat feels fast, irregular, or extra strong—are incredibly common. And still, they can feel unsettling, especially when they show up without warning or a clear reason.

This guide isn’t about dismissing your symptoms. And it’s certainly not about spiraling into worst-case scenarios. It’s about understanding the signals your body is sending, learning what’s behind them, and gaining practical tools to respond—calmly and confidently.

What Exactly Is a Palpitation?

A palpitation is simply the feeling of being aware of your heartbeat. That might show up as:

• A fluttering in your chest
• A skipped beat or sudden “thump”
• A racing or pounding sensation
• A brief pause followed by a strong beat
• An irregular rhythm that feels off for a few seconds

Most of the time, these feelings are harmless—even if they’re dramatic in the moment.

Palpitations don’t necessarily mean you have a heart condition. They’re symptoms, not diagnoses. And they can show up even when your heart is perfectly healthy.

According to Cleveland Clinic, heart palpitations are very common. One study found that 16% of people visited their primary care provider because of palpitations. They’re also one of the most frequent reasons people are referred to a cardiologist. That means their symptoms are real—but not necessarily dangerous. They’re often linked to lifestyle factors, stress, stimulants, or hormonal changes.

Still, understanding the bigger picture is important—because while most palpitations are benign, some patterns can point to underlying arrhythmias or other medical issues that are worth discussing with a doctor.

But before we go there, let’s back up and talk about what’s likely causing that skipped beat in the first place.

Why Your Heart Might “Skip” a Beat (or Add an Extra One)

Your heart is an incredibly responsive organ. It reacts instantly to emotional changes, caffeine, hydration, blood sugar, hormone shifts, sleep, and even how you breathe.

Palpitations are often caused by premature heartbeats—early contractions that interrupt your heart’s natural rhythm. These can be:

• PACs (Premature Atrial Contractions) – which originate in the upper chambers
• PVCs (Premature Ventricular Contractions) – from the lower chambers

These premature beats are common, often harmless, and frequently occur in healthy people. In fact, many people experience them regularly without noticing.

What you do feel is often the beat after the premature one—a stronger “thump” caused by the heart filling with a bit more blood before the next contraction.

It’s disorienting, sure. But not necessarily dangerous.

That said, there are common triggers that make palpitations more noticeable. Let’s unpack those next.

7 Common Palpitation Triggers (And How to Calm the Cycle)

Palpitations don’t usually show up without a reason. Sometimes the culprit is obvious (hello, third iced coffee). Other times, it’s more subtle—like poor sleep or low electrolytes.

Here’s what to keep on your radar:

1. Caffeine, Energy Drinks, and Pre-Workout Powders

Caffeine is a stimulant, and everyone metabolizes it differently. For sensitive systems, even a modest cup of coffee can tip the heart into flutter mode—especially if combined with dehydration or stress.

According to the American College of Cardiology, high doses of caffeine (over 400 mg/day) can increase the frequency of PVCs and palpitations in susceptible individuals.

That doesn’t mean you need to quit coffee entirely. But knowing your personal tolerance window matters. Consider experimenting with dose and timing—many people find caffeine hits harder on an empty stomach or when sleep-deprived.

2. Anxiety and the Adrenal Response

This is a big one. When you feel anxious or panicked, your body releases adrenaline. That makes your heart beat faster and stronger—sometimes in irregular patterns.

Palpitations can be a symptom of anxiety, but they can also trigger more anxiety in a loop that feels hard to exit. Understanding this feedback cycle is key.

Try using grounding tools when it happens—like the 3-3-3 rule, extended exhales, or placing a hand on your chest to reorient your nervous system.

3. Alcohol (Especially Red Wine or “Social Sips” When Dehydrated)

Alcohol can irritate the heart’s electrical system, especially when paired with dehydration or poor sleep. This is sometimes referred to as holiday heart syndrome—a term coined for people who experience palpitations after social drinking, even without heart disease.

For some, even small amounts of wine or spirits can cause overnight heart flutters, especially during the early morning REM cycle.

If you notice a pattern, it’s worth swapping in a non-alcoholic option and tracking how your body responds.

4. Blood Sugar Swings

Palpitations can show up when your blood sugar drops too low—think skipping meals, extreme dieting, or high-carb meals that spike and crash your glucose.

When your blood sugar dips, your body releases stress hormones to bring it back up—which can cause a racing heart or jittery feeling.

If you suspect this is a factor, focus on balanced meals with protein, fiber, and healthy fats, and avoid long stretches without food. Consistency helps stabilize the nervous system.

5. Hormonal Shifts

Estrogen, progesterone, and thyroid hormones all influence the heart’s rhythm. It’s common for people in perimenopause or with thyroid imbalances to report palpitations as one of the first noticeable symptoms.

Hormone-related palpitations often show up at night, or in response to emotional triggers.

If you’re in a transition phase hormonally, and palpitations appear alongside things like heat sensitivity, anxiety, or irregular cycles, bring it up with your provider. You may need labs—or simply more tailored support.

6. Dehydration and Electrolyte Imbalance

When you’re low on fluids or out of balance with minerals like magnesium and potassium, the heart’s electrical activity can be affected. This is especially common after illness, sweating heavily, or consuming lots of caffeine or alcohol.

Tip: If you notice palpitations after hot showers, exercise, or long travel days, it could be hydration-related. Replenish slowly with water and electrolytes—not sugary sports drinks, but mineral blends or even coconut water.

7. Medications and Supplements

Some over-the-counter meds (like decongestants or diet pills), as well as certain antidepressants, asthma inhalers, or thyroid medications, can affect heart rate.

Supplements like B12, ginseng, or green tea extract can also trigger palpitations in some individuals.

If a new symptom started shortly after introducing something to your routine—even something “natural”—bring that detail to your provider.

When to Talk to Your Doctor About Palpitations

While most palpitations are benign, there are times when medical follow-up is important.

Reach out to your provider if you experience:

• Palpitations that last more than a few minutes and don’t go away with rest
• Dizziness, chest pain, or shortness of breath with the palpitations
• A history of heart disease or fainting episodes
• Rapid heartbeats that feel “out of nowhere” and leave you lightheaded
• Symptoms that are increasing in frequency or intensity

You may be referred for an EKG, Holter monitor, or echocardiogram to assess your heart’s rhythm and structure. Many times, these tests come back completely normal—and that can be deeply reassuring.

But even if the outcome is benign, don’t downplay your symptoms. Understanding your own baseline helps you know when something changes—and that’s valuable information.

How to Cope in the Moment (Without Spiraling)

A sudden flutter or skipped beat can be jarring, especially when you're alone or unsure what's causing it. Here's a grounded way to respond:

1. Pause and Breathe – Sit down if needed. Take 5 slow, deep breaths with extended exhales. This signals your body to exit fight-or-flight.
2. Place a Hand on Your Chest or Neck – This tactile feedback reminds your system that you're safe and present.
3. Name It – Silently say to yourself: “This is a palpitation. It will pass.” Labeling the moment helps deactivate fear.
4. Wait Before Reacting – Resist the urge to Google symptoms or catastrophize. If it passes in under a minute or two and doesn’t come with other symptoms, it’s likely benign.

Keeping a small symptom journal (without obsessing) can also help you notice patterns—like timing, food, stress levels, or sleep quality.

The Wellness You Can Use

• Track your triggers without fear—log meals, sleep, stress, and hydration for a week to find helpful patterns.
• Space out your caffeine—if you’re sensitive, try switching to morning-only coffee and skipping afternoon stimulants.
• Balance your blood sugar—start meals with protein and fiber to avoid crashes that can spike adrenaline.
• Create a “calm response” plan—practice grounding before you need it so your body recognizes it in real time.
• Don’t be afraid to ask questions at appointments—you deserve reassurance and understanding, not dismissal.

Your Heart Is Talking—Not Failing

If your heart skips, flutters, or thumps a little too hard from time to time, it doesn’t mean it’s broken. It means it’s reacting—to your environment, your chemistry, your emotions, your rhythms.

That sensation might be startling. But more often than not, it’s a passing signal—not a warning siren.

And the more you learn to meet those moments with curiosity and calm instead of fear, the more your body learns: I don’t need to panic.

You can work with your heart—not against it. You can get answers. And you can reclaim peace, even in those irregular moments.

Because awareness is empowering. And trust? That’s something you build—beat by beat.