Understanding Anxiety-Related Nausea

Have you ever felt butterflies in your stomach when you're feeling nervous? Most of us at one time or another in our lives have felt this type of physical reaction to a stressful situation. For some, however, this nervous fluttering can feel more like nausea, indigestion, diarrhea, and in extreme cases even dry heaves and vomiting. These unpleasant physical symptoms can cause you to wonder what causes anxiety-induced nausea and how to stop it. In this article, we will explore both of these questions.

Introduction to Anxiety Disorders

Anxiety disorders, such as generalized anxiety disorder and panic disorder, can cause physical symptoms like anxiety-related nausea—a common complaint among those experiencing anxiety. These disorders affect millions of people worldwide, causing significant distress and impairment in daily life due to anxiety symptoms. Both anxiety and nausea are connected and play into the symptoms of the other.

The relationship between anxiety and nausea is complex, involving the body’s stress response and the release of stress hormones, which can lead to gastrointestinal distress. Feeling anxious can lead to a host of bodily sensations that may be distressing and unpleasant.

Learning how to manage mental health conditions that feature anxiety, including social anxiety disorder, can alleviate anxiety-related symptoms, including nausea.

Anxiety Symptoms and Causes

Anxiety is a natural reaction to stressful situations, but for some, chronic stress can lead to a dysregulated nervous system response that causes anxiety to become pervasive, intense, and disproportionate to the situation. Like other psychiatric disorders, there is no one cause for anxiety disorders; rather, a number of risk factors can contribute. These include:

• Family history of people who experience anxiety
• Biological factors like brain structure and chemistry
• Personality factors
• Environmental factors like past trauma

The fight-or-flight response, triggered by a perceived threat, prepares the body for immediate survival but in doing so causes an anxiety response. Anxiety symptoms can be emotional, such as feelings of worry or fear, or physical, including increased heart rate, blood pressure, and muscle tension, or gastrointestinal symptoms, which can contribute to anxiety nausea.

Chronic anxiety can also lead to irritable bowel syndrome (IBS) and other issues in the gastrointestinal tract due to the constant stress on the digestive system. Understanding the causes of anxiety, including stress hormones and the autonomic nervous system, can be vital for developing effective coping strategies to reduce anxiety and potentially prevent other chronic illnesses.

The Connection Between Anxiety and Upset Stomach

The connection between anxiety and nausea is rooted in the body’s stress response, which redirects blood flow from the digestive system to the muscles, leading to nausea and other gastrointestinal symptoms. Anxiety causes nausea by triggering the fight or flight response, during which the body releases stress hormones like adrenaline and cortisol, leading to increased blood pressure, heart rate, and muscle tension.

The autonomic nervous system, including the sympathetic and parasympathetic nervous systems, plays a crucial role in this process, as it regulates the body’s response to stress and anxiety. When the sympathetic nervous system comes online (fight or flight response), the digestive system is affected, as blood flow is redirected from the stomach to the muscles, causing upset stomach, nausea, stomach acid, and other gastrointestinal symptoms.

Anxiety causing nausea is a common phenomenon, with many individuals experiencing stomach upset, acid reflux, or gastroesophageal reflux disease (GERD) due to anxiety. Practicing mindfulness and breathing exercises can help alleviate anxiety and nausea by activating the parasympathetic nervous system, which promotes relaxation and reduces stress.

What is Anxiety-Induced Nausea

Anxiety nausea refers to the feeling of queasiness or stomach discomfort that occurs in response to anxiety, which can be debilitating and affect daily life. This type of nausea is often characterized by a churning or unsettled stomach, loss of appetite, and other physical symptoms such as increased heart rate and breathing. It can feel intense and overwhelming, leading to avoidance behaviors and decreased quality of life.

Anxiety nausea can be triggered by various factors, including stress, fear, or anxiety disorders, such as generalized anxiety disorder or panic disorder. Practicing breathing exercises, progressive muscle relaxation, and mindfulness can help alleviate the physical symptoms of anxiety, such as nausea.

Managing anxiety nausea requires a comprehensive approach, including lifestyle changes, natural remedies, and, in some cases, guidance from a mental health professional.

Coping Skills for Anxiety

When anxiety causes nausea, coping skills for anxiety, such as breathing exercises, progressive muscle relaxation, and mindfulness, can help alleviate the physical and emotional symptoms of anxiety. These skills can be learned and practiced with the help of a mental health professional, providing individuals with effective tools to manage anxiety and reduce nausea.

Implementing protective lifestyle changes can help. Some strategies can include:

• Eating a balanced diet of nutrient-dense foods
• Getting regular exercise
• Prioritizing sufficient, quality sleep
• Spending time in nature
• Maintaining strong social connections
• Building a regular mindfulness practice
• Learning to recognize the stress response, so you can practice mindfulness exercises
• Eating mild foods when anxiety arises, and staying hydrated with water or other clear liquids

Developing coping skills for anxiety is essential for reducing symptoms, including nausea, and improving overall quality of life.

Deep Breathing Exercises for Relief

Breathing exercises such as box breathing or diaphragmatic breathing can provide relief from anxiety and nausea by activating the parasympathetic nervous system (the opposite of the fight-or-flight response), which promotes relaxation and normal digestion.

These exercises can be practiced anywhere, at any time, making them a convenient and effective tool for managing anxiety. Deep breathing exercises can help reduce muscle tension, slow down heart rate, and promote relaxation, alleviating anxiety and nausea.

Regular practice of deep breathing exercises can lead to long-term reductions in anxiety, including nausea, and improved overall well-being.

Treatment to Stop Anxiety-Related Nausea in Chicago, IL

Anxiety disorder treatment typically involves a combination of therapy, lifestyle changes, and medication, which can help alleviate anxiety symptoms, including nausea. Cognitive behavioral therapy (CBT) is a common approach, which helps individuals identify and change negative thought patterns and behaviors contributing to anxiety.

At Williamsburg Therapy Group, our team of doctoral-level Chicago psychotherapists allows you to work with a trained professional that can create a treatment plan and offer a variety of tips and practical strategies, healthy habits, and techniques that will offer protective mental health factors.

Anxiety nausea feels intense, but with the right help, it’s possible to successfully reduce or eliminate this symptoms, and improve overall health and wellness. If you have been thinking about seeking help, reach out to our customer service coordinator to get matched with an experienced mental healthcare provider who can offer tools and strategies for treating anxiety, and getting rid of nausea.