Simple Strategies Can Reduce The Headaches Upset Stomach And Shortness Of Breath That May Be Triggered By Emotional Stress
Youve had headaches on and off, or possibly nausea, or muscle pain. It could be emotions, rather than a physical illness, driving your symptoms.
Blame your autonomic nervous system. This is a system in your body that you dont consciously control, but that regulates things like your heart rate, breathing, urination, and sexual function. Its also the system that reacts when you are under a physical threat. The autonomic nervous system produces your fight-or-flight response, which is designed to help you defend yourself or run away from danger.
When you are under stress or anxious, this system kicks into action, and physical symptoms can appear headaches, nausea, shortness of breath, shakiness, or stomach pain. Doctors see it all the time patients with real pain or other symptoms, but nothing is physically wrong with them, says Dr. Arthur Barsky, professor of psychiatry at Harvard Medical School.
In todays world, with the COVID-19 pandemic and its economic toll, many people may be noticing new physical symptoms without realizing whats causing them. This is a terribly stressful time, says Dr. Barsky. There is stress about what our lives are like, the ominous threat of getting the virus and getting sick. Its already clear that the pandemic is heightening anxiety and sense of stress.
Look For Silver Linings And Be Kind To Yourself
If your social anxiety isnt going away as fast as youd like, thats perfectly normal. It might be that you moved too fast and need to spend more time practicing other social encounters before youre up for the one youre stuck on, or you need to work more on relaxation techniques and distraction techniques so you can tolerate that situation next time, says Dr. Potter.
Analyzing after the fact what triggered a reaction, whether a panic attack or something else, can also help. Try to break down, How can I think about that differently? or How can I change the situation next time? Dr. Potter suggests. Lets say you go to a concert and start to have a panic attack because youre enclosed in by a lot of people. Maybe next time, you might sit in the back or on an aisle, or stay somewhere where you feel like theres an exit route if you feel anxious or closed-in.Dr. Potter adds that other people are generally way more focused on themselves than they are on others. They are most likely not scrutinizing your behavior in social situations, because they are busy thinking about what they are going to say or do next, she says. Your anxiety usually magnifies the negative and minimizes the positive so the things youre acutely aware of about yourself may not be particularly noticeable to others.
How Do I Know If Its Anxiety And Not An Ulcer
You may worry that your stomach pain has a more severe underlying cause, not a result of anxiety or stress. Its common for those with stomach pain to fear that theres something more serious going on, such as a stomach ulcer.
Only a doctor can offer advice, diagnosis, or treatment – while online websites may provide you with some guidance, your best bet is to speak to your doctor. They can tell you, for definite, why you are experiencing stomach problems. However, some clues will help you figure this out for yourself:
Read Also: What Causes My Stomach To Bloat
How To Talk To Your Child About School Anxiety
Many children have a hard time understanding how their emotions connect to these physical symptoms, Spencer said. It can be helpful to talk to your child about the mind-body connection, label her emotions, validate her feelings , and recognize that the pain she has is real. Knowing you can talk with her about it and help her manage the symptoms is important.
Diagnoses of anxiety in children are increasing. Spencer reports that she and her colleagues are seeing more children with pain and somatic symptoms. When symptoms last a long time and are more intense, it can be hard for children to do their regular activities, such as going to school, playing sports and socializing with friends. Some children refuse to go to school or are sent home early, and this cycle can be hard to break and difficult for families.
Why Does Stress Cause Stomach Pain Or Gi Discomfort
We know through research there is a strong connection between our brain and our gut through the central nervous system. The enteric nervous system an out-branching of the central nervous system serves the GI tract, making a direct connection between our brain and gastrointestinal system. That connection can cause normal physiologic processes to be interpreted as painful under stressful or anxiety-provoking situations.
When were stressed, hormones and neurotransmitters are released in the body. This can negatively impact gut motility, or the way our intestines and stomach squeeze and move waste through the body. Also, stress can affect the delicate balance of bacteria in our gut, causing GI discomfort.
People experiencing chronic stress may also eat more or eat unhealthy foods with a higher amount of natural and artificial sugar that is poorly digested and causes GI distress. People may also smoke and drink more alcohol or caffeine than normal which can cause symptoms.
Also Check: Does Stomach Ulcer Cause Pain
How To Stop Anxiety Stomach Pain
Anxiety-related stomach pain usually does not result from something you ate or poor lifestyle choices, even though these factors may increase the risk of anxiety in many circumstances. There are no specific dietary changes that can stop anxiety-induced stomach issues.
It is essential to understand that people with panic attacks are more prone to experiencing severe stomach discomfort even when they do not suffer from anxiety. Simply put, it is possible to have stomach pain even without a panic attack. Also, people with anxiety attacks and severe stress could be suffering from over-sensitization. It means they are more likely to notice and feel smaller, even regular changes in the body that can trigger anxiety attacks.
If your diet contains foods that cause gas, bloating, stomach discomfort, or mild indigestion, it is best to avoid them, as even slight discomfort can worsen the feelings and may trigger a panic attack. Eating healthy is very important for people who experience stomach pain with anxiety.
Your diet should consist of:
- Water and fresh juices
- Whole-grain carbohydrates
Types Of Anxiety Disorders In Children
: Excessive worrying that something bad will happen if the child is not with their parents, caregiver, or anyone to whom they are attached. The child may be reluctant or refuse to stay at a relative or friends house, sleep alone or go to school. Many children experience separation anxiety between 18 months and three years old when it is normal to feel some anxiety when a parent leaves the room or goes out of sight. Usually, children can be distracted from these feelings. However, separation anxiety may surface or resurface when the child is older and especially between ages 7 and 9.
Generalized Anxiety Disorder: Chronic anxiety and excessive worry about everything and everyday life. A child with GAD worries about the meaning of a canceled play date or a delayed response to a text. Children with GAD fret about bad things happening to people they love or that no one will come to the birthday party they didnt want in the first place. The worry is overblown in relation to the events that sparked the worry. GAD is exhausting as children worry chronically and constantly and cant control these thoughts. In addition, children with GAD often dont trust their instincts and seek constant approval or reassurance from others.
A panic attack usually lasts about 15-30 minutes whereas the resulting fear of another attack persists and that fear of panic returning is what triggers avoidance behavior to avoid another attack.
Read Also: How To Get Over An Anxiety Attack
Don’t Miss: How Can You Make Your Stomach Smaller
What Is Anxiety Nausea
Anxiety is a response to stress and it can cause a variety of psychological and physical symptoms. When you feel overly anxious, you might notice that your heart rate speeds up and your breathing rate increases. And you might experience a bout of nausea.
During a moment of high anxiety, you might feel just a bit queasy. Its that butterflies in your stomach feeling you might have before giving a public presentation or going on a job interview. This kind of nausea may pass in short order.
But sometimes, anxiety-related nausea can make you totally sick to your stomach. Your stomach churns so much that you have to make a dash for the bathroom. You may even reach the point of dry heaving or vomiting.
Everyone feels anxiety occasionally. Its not abnormal and not necessarily a bad thing. But it can be problematic if you frequently feel anxiousness accompanied by nausea.
Read on as we explore anxiety-related nausea, ways to manage it, and when its time to see a doctor.
Ways To Help Lower Anxiety Naturally
Research shows that after a full night of sleep â 7-9 hours is ideal â weâre likely to feel less anxious and more confident. Physical activity during the day will help us sleep better, too. And remember: if winding down for the night inclues reading before bed, dont make these mistakes.
Science is discovering more about the âgut-brain connection.â Researchers often refer to the belly as the second brain, since about 95% of serotonin receptors are found in the lining of the gut. Science shows that foods containing certain vitamins and minerals may help reduce anxiety, so when weâre thinking about natural ways to help anxiety, consider filling up on these:
It might also be a good idea to limit caffeine and alcohol â both of which can aggravate symptoms of anxiety.
Research shows that B vitamins have many health and quality of life benefits, and supplementing with B vitamins is gaining scientific traction. This 2018 study found that people who ate food high in B vitamins showed significant improvements in their anxiety and stress scores than those who did not. Taking a high-quality B-complex supplement is generally very safe, since B vitamins are water-soluble, meaning the body excretes what it doesnât use. But always consult with your doctor before taking any supplements since they can interact with medications or have side effects.
Read Also: When Can Babies Start Sleeping On Their Stomach
Microbiome In The Gut
Your digestive system is designed to contain colonies of bacteria, both good and bad. Good bacteria are necessary to break down the foods that you eat. This allows your body to effectively use the nutrients for better health.
In healthy individuals, the good bacteria proliferate and outnumber the bad. As good bacteria thrive, there is no room for bad bacteria to take hold. Equilibrium and homeostasis refer to a proper balance within the gut microbiome.
However, there are multiple factors that can decrease the number of good bacteria or increase the number of bad ones. Once the bad bacterial colonies begin to outnumber the good, problems can happen throughout your entire body. This includes within the brain, which regulates mental health.
What Does Anxiety Stomach Pain Feel Like
What is the relationship between gut health and anxiety? How can you tell if the abdominal pain youre feeling has anything to do with anxiety or whether youre just having a hard time digesting the last meal you ate? The truth is, its not always the easiest thing to know when stomach health and anxiety are connected. Anxiety and stomach issues are two things that can be directly related to one another, but they can also happen independently of each other.
One of the better ways for you to be able to tell whether your anxiety and stomach issues are related is to take careful note of when and in what circumstances they occur. Are there particular social situations when your stomach always starts hurting? Does your stomach only hurt when youre at work, or when youre around a relative with whom you have a problematic relationship? Maybe your stomach starts to hurt if youre thinking about the bills you need to pay this month, or if you begin to consider your problems with a partner or spouse.
If any of these are true, then it is more than likely that your stomach pain and your anxiety are related. However, its not always this clear, and sometimes a trip to the doctor is going to be what it takes for you to get a more accurate idea of whats going on with you.
You May Like: What Causes Stomach To Hurt After Eating
Also Check: How To Make Your Stomach Flat Without Exercise
Stretching The Neck Muscle
This gentle exercise can be practiced at work or at home, whenever you feel tension in your neck muscles.Sit in an upright position and lift your arms above your head. Bend your elbows so that they are facing the ceiling and your hands positioned behind your neck. Now place your hands on top of one another, with the tips of your fingers pointing down along your spine so that your back is being stretched.
Hold this position for 15 seconds, then release the tension very slowly. Repeat three times with a short rest in between.
How Are The Brain And The Gut Connected
According to research, there is a lesser known nervous system in our gut that communicates with our brain, the enteric nervous system . Experts call it our second brain. It is a network of nerves, neurons, and neurotransmitters that goes through the whole digestive tract and whose primary role is to control digestion.
The ENS keeps in constant contact with the brain. What goes on in your brain affects your gut health and vice versa. Think about eating something juicy, for example, and you will find that your stomach will already start releasing juices even before you get to the food.
Therefore, a nervous stomach can either be the cause or the product of anxiety, stress, or depression.
Stress response and the gut
One of the core functions of your nervous system is to detect and trigger responses to threats. When you have high levels of stress or anxiety, your body will activate the release of noradrenaline, adrenalin, and cortisol into the bloodstream. Collectively, these stress hormones will trigger the fight or flight response.
Having a continuously elevated stress response can wreak havoc on your digestive tract lining. Other effects of a prolonged elevated stress response include:
-
Impaired immune functioning
Dont Miss: How Do You Stop Anxiety
Recommended Reading: How To Tone Your Stomach In 30 Days
Benzodiazepines Role In Managing Gastrointestinal Disorders
Department of Psychiatry, Tolan Park Bldg. #A
3901 Chrysler Service Dr.
Benzodiazepines have been used broadly in gastroenterology, for instance in treating anxiety symptomatology associated with gastrointestinal illness, or in treating some underlying conditions , or in various diagnostic endoscopy procedures, and in preparation for surgery. It is known that anxiety and GI symptomatology/disorders frequently co-exist, with anxiety exacerbating GI disorders, and some GI symptoms provoking anxiety.
Is Anxiety Making You Poop Heres How To Soothe Your Stomach
Do you ever get the feeling of suddenly needing to go to the bathroom when you hear bad news? Or maybe before an exam or a big presentation at work?
If the answer is yes, you might be experiencing anxiety poop. Anxiety poop affects more of us than you might think.
Anxiety-producing events can trigger digestive issues, including diarrhea, constipation and nausea. This is because your gut and your brain are linked. Anxiety poop is your bodys reaction to extreme stress.
Here are the steps you can take to soothe your stomach and get your anxiety poop under control.
Research indicates that high stress situations can upset the digestive system, triggering diarrhea, constipation, and abdominal pain.
Triggers vary from person to person, but the bodys response is linked to the gut-brain axis.
Maya Eid is a clinical and holistic nutritionist who knows a thing or two about poop.
Stress and anxiety increase hormones, such as cortisol, adrenaline, and serotonin, Eid says.
The gut responds to these hormones by producing physical symptoms, like watery stools, nausea, or constipation.
Serotonin is especially important when were talking about anxiety poop.
Serotonin is a neurotransmitter and a hormone involved in the peristaltic reflex , Eid says. During heightened anxiety, the amount of serotonin increases in your gut and can cause spasms to happen throughout your entire colon.
These spasms are enough to produce unexpected bowel movements.
Also Check: Can Upset Stomach Cause Dizziness
Find What Relaxes You
There are already things in your life that relax you. You may find it beneficial to make a list of things you enjoy and that help you to relax so you can reference it when symptoms of anxiety arise. When you notice your anxiety rising turn to those activities to help stop symptoms before they escalate.
For example, if you find that a warm bath is relaxing, dont wait, draw a bath, maybe light some candles or add a few nice scents and get in. Whether its a bath, a shower, skipping stones at a park, getting a massage if it works, do it right away, rather than allowing yourself to become overwhelmed by your anxiety.
When Should I See The Doctor
If gastrointestinal symptoms and pain persist for more than a few days, you should consult a doctor. You may be instructed to undertake certain tests or see a specialist if there are signs of a more life threatening medical condition. If you experience abdominal pain and the following symptoms, you should consult a doctor as soon as possible:
- The abdomen is larger than usual and hard
- Rectal bleeding
- You stop having bowel movements
These symptoms may suggest the pain is linked with a biological disease and is not a symptom of IBS or another functional gastrointestinal disorder.
Read Also: What Causes Stomach Cramps In Women