Anxiety & Nervous Stomach Pain: What To Know And Treatment
Stomach issues are a common form of discomfort that many people experience.
They range in severity, from mild indigestion or an upset stomach to more serious digestive problems such as irritable bowel syndrome (IBS) and Crohn’s disease.
Some stomach issues can be caused by food intolerances, allergies, or even just overeating.
Others stem from underlying health conditions such as inflammatory bowel disease (IBD), gastroesophageal reflux disease, celiac disease, peptic ulcers, or even certain medications.
Understanding the cause of your stomach issues is key to getting proper treatment and relief from symptoms.
✅ Symptoms of Anxious Stomach and Stomach Pain
Anxious stomach and stomach pain can be uncomfortable and inconvenient.
Stomach pain is often related to anxiety, which causes a range of physical symptoms that can leave you feeling uneasy.
Common signs of an anxious stomach include
- Acid reflux
These physical symptoms are often accompanied by feelings of restlessness and uneasiness in the chest or abdomen area. Some people may also experience a pounding heartbeat or chest tightness as well as difficulty concentrating or sleeping due to the distress they feel in their bellies.
✅ Symptoms of Anxiety-Related GI Issues
In addition to the well-known anxiety and depression symptoms like restlessness and difficulty concentrating, some individuals experience gastrointestinal (GI) issues.
Many people don't realize that GI issues can be caused by a social anxiety disorder or a panic disorder.
Knowing the list of symptoms to look out for can help you identify if your GI problems are linked to your mental health.
The most common signs that your GI issues might be caused by a type of anxiety disorder include:
- Sudden changes in appetite
- Feeling nauseous
- Experiencing diarrhea or constipation
- Abdominal pain or cramping
- Gas and bloating
- Acid reflux
- Loss of appetite
- Stomach cramps
It is important to note that not every person experiencing these symptoms will have an underlying mental health concern causing them– there could be physical reasons as well – but being aware of these possible connections is important in order to seek help if needed. If you are experiencing anxiety that is affecting your daily life, get to know how long does anxiety last.
✅ Anxiety-Related Anxious Stomach and GI Issues
When people are feeling anxious they may experience physical symptoms like increased heart rate, sweaty palms, or stomach pains. These physical symptoms are the signs that someone is experiencing an increase in their anxiety levels.
When it comes to the stomach and gastrointestinal tract, anxiety causes a range of issues from nausea to IBS-like symptoms.
This occurs due to the fight-or-flight response triggered when someone feels anxious. During the stress response, our bodies release hormones called cortisol and adrenaline which constrict blood vessels in the gut causing cramping or pain as well as nausea and diarrhea.
✅ 9 Ways to Calm Nervous Stomach Issues and Stomach Discomfort
Anxious stomach and gastrointestinal disorders can be very uncomfortable and difficult to manage. Fortunately, there are some effective home remedies that can help ease symptoms and provide relief. From dietary modifications to natural supplements, here is an overview of ways to the anxious stomach and natural remedies for GI conditions.
The Connection Between Anxiety and Stomach Problems ⤵️
1. Distract yourself
Take your mind off of the discomfort by focusing on something else. Listen to calming music, read a book, or talk to a friend.
Exercise is a great way to reduce chronic stress and tension in your body, which can help with stomach discomfort. Try going for a walk or doing some gentle stretching.
3. Deep breathing
Taking slow deep breaths can help to relax your body and calm the nerves that may be causing stomach discomfort.
4. Eat small meals throughout the day
Eating smaller meals more frequently prevents large swings in blood sugar levels, which can lead to an upset stomach.
5. Foods and Meals
When it comes to dealing with anxious stomach and general gastrointestinal (GI) issues, foods, and meals play an important role in helping manage symptoms. Eating the right balance of healthy, nutritious foods can help ease feelings of anxiety and even prevent GI issues from occurring.
📌 It is important to choose meals that are low in fat and spices, as those can aggravate anxiety-related stomach issues.
📌 Avoiding excess sugar or caffeine is also beneficial when dealing with these types of issues. To maintain a well-balanced diet that helps reduce anxious stomach or GI problems, eating small portions throughout the day is recommended.
📌 Focusing on whole grains like quinoa or wild rice provides energy while adding fiber-rich vegetables such as broccoli or kale can aid digestion.
📌 Incorporating lean proteins such as fish or chicken into your daily intake will help maintain muscle mass while still keeping fat content low.
6. Drink plenty of water
Staying hydrated is important for keeping your digestive system functioning properly, as well as flushing out toxins that could be causing stomach discomfort.
7. Try relaxation techniques
Meditation, yoga, or other relaxation techniques help you to reduce stress hormones and relax your body, which can help with stomach discomfort as well.
Yoga is a particularly helpful form of exercise for managing these types of issues as it combines physical movements with mindfulness, allowing the body and mind to relax at the same time.
A few specific poses that are particularly effective for targeting anxious stomach and GI issues include Child's Pose, supported bridge pose, reclining twist, and legs up the wall pose.
📌 Child's Pose Yoga
To begin the Child's pose, start by getting onto your hands and knees with your feet together behind you. Sit back towards your heels while keeping your arms stretched out in front of you with palms facing down. Allow yourself to sink into the posture as you breathe deeply; releasing tension from each inhale and exhale. Remain here for a few minutes before moving on.
📌 Legs up Wall Yoga Pose
Legs Up The Wall Pose is done by sitting close to the wall with one leg extended outward at a comfortable angle.
Discover a great guide on what is chakra meditation and how to do it.
8. Home Remedies
Herbal teas such as peppermint tea is a great way to reduce gas, bloating, and abdominal cramps associated with anxious stomachs.
In addition, drinking ginger tea has been said to have anti-inflammatory properties which can reduce symptoms of nausea or indigestion.
Probiotics are another popular remedy for reducing anxious stomach symptoms by introducing beneficial bacteria into the gut microbiome which helps restore balance in the GI tract.
Popular counter medications used to treat anxious stomach and GI issues include antacids, H2 blockers, proton pump inhibitors (PPIs), antidiarrheals, serotonin-norepinephrine reuptake inhibitors (SNRIs), tricyclic antidepressants (TCAs), selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines.
Antacids help reduce stomach acid levels, while H2 blockers reduce the amount of acid released in the digestive tract; PPIs block gastric cells from producing acid altogether.
✅ 9 Tips to Reduce Persistent Anxiety and Stress
Anxiety is debilitating and has a negative impact on our life. But there are ways to cope with anxious feelings through lifestyle changes that don't involve medication or long-term therapy.
1. Exercise regularly: Exercise is a great way to reduce stress and anxiety. Regular physical activity improves mood, reduces tension, and boosts self-esteem.
2. Practice relaxation techniques: Relaxation techniques such as deep breathing, yoga, progressive muscle relaxation or meditation reduce stress and anxiety levels.
3. Get enough sleep: Make sure to get enough quality sleep to reduce the effects of stressful situations and anxiety on your body.
4. Talk to someone: Talking about your worries with a trusted friend or family member can be a great way to let off steam and gain perspective on the situation.
5. Avoid caffeine and alcohol: While they may provide temporary relief from stress and anxiety, caffeine and alcohol are both stimulants that can actually make symptoms worse in the long run.
6. Change your thought patterns: Work on reframing negative thoughts into positive ones in order to reduce overall feelings of stress and anxiety.
7. Take breaks throughout the day: Taking small breaks throughout the day can give you a chance to step away from whatever is causing you stress or anxiety, allowing you the opportunity to reset so that you don't become overwhelmed by it all.
8. Hypnotherapy: Hypnotherapy is an alternative form of therapy that uses relaxation techniques to help people cope with mental health issues such as anxiety. During the sessions, a hypnotherapist might provide strategies for dealing with anxious thoughts, or provide positive affirmations about yourself. As you relax and focus your attention during these sessions, it helps you gain better insight into your anxieties and understand why they exist.
Use the power of hypnosis for healing for anxiety and other injuries.
9. Cognitive Behavioral Therapy: Cognitive Behavioral Therapy (CBT) is a type of counseling that focuses on changing negative thought patterns associated with anxiety with the help of a clinical psychologist.
✅ Bottom Line
It is clear that anxiety can have a significant impact on the digestive system. It can cause an array of stomach issues such as indigestion, nausea, and constipation. People may find relief by managing their stress levels through relaxation techniques or seeking professional help for their mental health issues. It is important to remember that it is possible to reduce symptoms and feel better again with the right help.