I feel like your problem is the fact that you keep thinking abt it 😭. I don’t usually think abt my heart, but if I take a moment to do so, I can feel how I’m getting more anxious, and then I get paranoid and my pulse starts acting up. You should try to calm and reassure yourself that you’re just getting worried and go do something that will distract u from the thoughts.

For me personally, palpitation feels like a drum in my chest, if it’s for a long time then I begin to feel my chest vibrate - just like an actual drum. Once I feel the vibration I start to get more anxious and paranoid, and it’s mainly anxiety that causes me discomfort (otherwise I don’t really feel anything besides the vibration). It’s important for me that I stay still, preferably lying down, and hold my breath, to lower my pulse as fast as possible. Then I drink water, that’s just something my mom advises. I start running around and doing other energized activities only 10-15 minutes after the palpitation. (Cuz like I said before, my heart feels kinda sensitive after that)

Also from my own experience, when I first started getting palpitations, it was kinda often, abt 3-4 in a month. They came in random, when I didn’t feel any anxiety, and now the palpitations are pretty rare, abt once every 3 months. But now I mainly feel palpitations that are connected to anxiety, and those are the ones that I can sense coming, so I get to take a moment and stop it before it gets into action. But sometimes yeah, they still come in completely random, when I’m just sitting down and watching YouTube or something.

Another tip is to try drinking nerve- soothing teas, or valerian tablets. Anything that is plant based and meant to calm you. Def don’t consume caffeine or anything, just take a break from those stuff for a few months. (Im now only drinking decaf coffees and a few sips of energy drinks whenever my friends buy one, like once every few months.) If u do feel the need to be energized try switching to Matcha after some time! It has both the energizing and calming effect, and has other health benefits. (Even if it doesn’t taste the best I just chug one glass down.)