Anxiety Chest Pain: How To Manage The Symptoms
Anxiety is something that many people face, but some experience it more intensely than others. If you are having such severe anxiety symptoms that you’re starting to experience chest pain, you’re not alone. Many people have panic attacks that mimic certain symptoms of a heart attack, which can be disconcerting. Luckily, it is possible to manage anxiety-induced chest pain and calm your mind.
Anxiety chest pain vs. heart attack
First, if you are experiencing chest discomfort or cardiac chest pain for the first time, it’s important to seek medical attention immediately. Your doctor or the team of professionals in the emergency room can rule out some possible causes of your pain and potentially provide medical treatment for the symptoms. Do not feel embarrassed if it is determined that your chest pain is caused by anxiety or stress. No matter the cause, your pain is real, and you deserve to feel better, and possible physical causes of chest pain must be ruled out.
There are some key differences between anxiety symptoms and those that indicate cardiac conditions. While both may seem very similar, these significant differences can help you discover what might be the cause of your chest pain. Pay close attention to the following symptoms:
- Chest pain due to a heart problem is often brought on by physical exercise or exertion. Anxiety chest pain can hit at any time, even when your body is completely at rest.
- Heart attack chest pain often radiates from your chest to other parts of your body, like your arms, legs, and back. Anxiety chest pain generally is specific to your chest.
- Heart attack pain takes place without regard to your emotional/mental state at the time. People typically experience anxiety chest pain when they are already feeling anxious or encountering negative thoughts.
- Heart attack pain develops gradually and steadily increases over time, whereas anxiety chest pain tends to come on very suddenly and goes away rather quickly.
- Heart attack pain is generally described as steady pressure, while anxiety chest pain tends to feel fierce and stabbing.
While these guidelines can help you reassure yourself that the cause of your pain is not potentially deadly, it’s still important to discuss your symptoms with your doctor to receive a correct diagnosis.
The cause of anxiety chest pain
Once you have determined that anxiety or a panic attack is the cause of your discomfort, you might wonder about the underlying cause that makes your chest hurt when you’re anxious and what you can do about it. Your mind and body are intricately connected. Your anxiety has a profound effect on the way your body functions. The truth is that anxiety has a vital role in human survival. It sends signals to your body that it’s time to prepare to ward off a threat when necessary.
The physical reaction of your body to anxiety is called the “stress response,” which usually takes the form of a fight-or-flight mechanism. In other words, if your mind perceives an imminent danger, your body prepares to either fight back or run away. One of the many ways that your body accomplishes this goal is through muscle tension. The tension also serves to hold you at the ready for increased exertion through fighting back or running away.
Under normal circumstances, this stress response naturally fades away once the danger has passed. It can take as long as an hour for your body to return to its normal state.
An anxiety disorder, such as generalized anxiety disorder, results when you experience a stress response even when there is no immediate danger present. The result is that you remain in an almost constant fight-or-flight state, with no time for your body to heal and return to normal.
The relentless muscle tension and increased blood pressure that result are not healthy or natural since your stress response is supposed to be only temporary. This is not optimal for any part of your body, but you are most likely to feel it from the muscles around your chest and rib cage. Eventually, the constant tightness of the muscles in this area will lead to pain.
Another common symptom of the fight-or-flight response is that your digestion slows. If this is constant, it can lead to stomach pain. Ongoing problems with digestion can also affect your chest, as they’re likely to result in heartburn and acid reflux.
Relieving anxiety symptoms
Chronic anxiety is a recipe for physical pain to a degree that can be debilitating. But what can you do? Fortunately, there are some strategies at your disposal for healing anxiety chest pain. Here are a few tactics that can diminish the impact of chest pain associated with anxiety attacks.
Find a safe place to get rest
Give yourself some shelter and allow yourself to calm down to tame your anxiety symptoms. Find a quiet room or a secluded corner. Pull over to the side of the road if you’re driving.
Breathe deeply
Two common symptoms of anxiety are rapid breathing and shortness of breath. Breathing slowly and deeply from your abdomen can reverse the stress response and bring you to a place of calm within a few minutes. If possible, go to a safe place, and put one hand on your abdomen and the other on your chest. Try to breathe so that your stomach rises gently, barely moving your chest. Pausing in between each breath has the effect of slowing down your breathing and reversing the effects of anxiety and panic.
Change diet and alcohol
Caffeine, alcohol, and refined sugar can be a specific trigger of panic attack symptoms like chest pain and can generally lead to an increased risk of further anxiety symptoms. Do your best to limit these things, or even cut them out of your diet altogether. Consider seeing a nutritionist in order to learn how you can get your body in better balance.
Identify irrational fears
It’s helpful to identify the thought patterns that are kicking your stress response into high gear. Do you frequently imagine the worst-case scenario, even when it’s unlikely to occur? Are you preoccupied with the feelings and opinions of others? Are you truly in an unsafe situation, or do you perceive a danger that isn’t there? Once you realize that your anxiety is not based on the presence of real danger but rather a product of your thought process, you can gain control over your fears much more easily.
Increase how often you move
We discussed diet, but it’s equally important to take care of yourself in other ways. By getting regular exercise and enough sleep, you can manage anxiety symptoms.
A growing body of research and peer-reviewed studies suggests that guided online therapy can help manage and alleviate symptoms of anxiety. In a study published in the Journal of Medical Internet Research, researchers found that internet-based cognitive-behavioral therapy (iCBT) significantly decreased feelings of anxiety in participants. The report also notes that the benefits of treatment were sustained over the long term, based on a nine-month checkup. Cognitive-behavioral therapy can help identify the thought patterns that trigger fight-or-flight responses and replace them with more positive and calming thoughts. With iCBT, useful online resources are made available, in combination with a mental health professional’s guidance, to lead those who are experiencing mental health concerns through a comprehensive treatment plan.
As mentioned above, online therapy is an effective way to manage symptoms related to anxiety disorders, including chest pain. If your anxiety already makes dealing with stressful situations difficult, you may not need the added impact of traffic, rushing through a lunch break, and/or sitting in a waiting room to visit a therapist. Online therapy is a flexible and affordable alternative. Through in-app messaging, voice call, or video chat, BetterHelp’s licensed therapists can give you the coping strategies you need to reduce anxiety and develop healthier thought patterns.
What does anxiety feel like in your chest?
Anxiety can present with many symptoms, and chest pain is common. Many people report tightness, constriction, or pressure in their chest. Others report feeling a dull ache. They might also report difficulty breathing. The uncomfortable sensations caused by the physical symptoms of anxiety can sometimes worsen the anxiety itself, which may make it harder to calm oneself, especially during a period of severe anxiety like what is experienced by those with panic disorders. Anxiety-related chest tightness can be severe, often prompting the person experiencing it to seek immediate medical care.
Can anxiety or a panic attack cause heart or chest problems?
The symptoms of anxiety and panic attacks can strain the cardiovascular system. Blood pressure and heart rate both increase during periods of substantial anxiety, which forces the heart to work harder. The burden of anxiety on the heart can induce cardiac disease and may also speed its progression. Those who have a pre-existing heart condition should work closely with their medical and mental health providers to ensure that anxiety does not exacerbate their cardiac disorder. Those with panic disorder or other severe forms of anxiety may also want to consider preventative care to avoid heart problems.
How long does it take for chest anxiety symptoms to go away?
Anxiety felt in the chest may last for the duration of the anxiety symptoms. Chest tightness is caused by the physical effects of anxiety, including an increased heart rate and high blood pressure. It can be a substantially unpleasant sensation, and many people become focused on their chest pain, which may worsen anxiety symptoms. If anxiety attacks are frequent, a person may be prescribed anti-anxiety medication, which may reduce chest pain along with other symptoms.
Although it is not possible to predict exactly how long an anxiety episode will last, it is likely possible to shorten the duration with coping techniques that promote relaxation, like breathing exercises. One of the most straightforward is diaphragmatic breathing, or “belly breathing.” Deep breaths are one of the most effective ways to lower anxiety quickly, and they may help reduce the uncomfortable chest sensations associated with it. To begin, empty your lungs. Inhale slowly and deeply, taking four to six seconds or until your lungs are full. When you’ve inhaled as much as you can, hold your breath for one or two seconds, and then slowly exhale, taking another four to six seconds.
What is the 3-3-3 rule for anxiety?
The 3-3-3 rule for anxiety refers to a common grounding technique. Grounding strategies help recenter emotions and reorient to the world when experiencing severe anxiety. If you suddenly feel anxious or have frequent anxiety attacks, the 3-3-3 rule may be a useful tool to add to your coping strategies. To begin, look around your current environment. Then, name three things you see, three sounds you hear, and touch three things. If there is nothing nearby to touch, move three body parts.
Is it anxiety or a heart problem?
The symptoms of anxiety can sometimes mimic a cardiac problem, in some cases becoming severe enough to feel similar to heart attack symptoms. Anxiety can also put an extra strain on the heart, making it work harder than it typically would. A racing heartbeat and tightness in the chest, combined with dizziness or nausea, may make someone feel as though their heart is in distress. When anxiety is severe, such as during a panic attack, it may be impossible for a person to distinguish between a heart attack or chest pain due to anxiety.
Obtain medical care immediately if you’re experiencing significant chest pain and discomfort. Medical providers can perform tests that quickly indicate whether you are having a heart attack. Don’t worry about whether your pain is severe enough to warrant medical care. Chest pain due to anxiety is one of the most common reasons people visit the emergency room. Medical professionals and first responders are familiar with the symptoms of anxiety and understand how difficult it is to distinguish between chest pain from anxiety and chest pain caused by heart attacks; they will support your decision to seek a medical evaluation.
Can anxiety chest pain last for days?
Chest pain due to anxiety likely lasts as long as the anxiety is severe, but it is not possible to say for sure. If you’re experiencing chest pain that lasts for days, seek medical care. It is likely not possible to differentiate chest pain related to anxiety from chest pain due to heart disease without a medical evaluation.
How do you release tension in your chest?
There are a few strategies that describe how to get rid of chest anxiety. One of them, deep breathing, is likely one of the most straightforward and simple techniques available. Start by emptying your lungs, then slowly begin to inhale. Continue inhaling slowly and deeply for four to six seconds, then hold your breath for a second or two. Continue by exhaling as slowly as you inhaled, taking another four to six seconds.
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