In this brief guide, we will cover how to get rid of nausea from anxiety through some useful tips.
How to get rid of nausea from anxiety?
You are wondering how to get rid of nausea from anxiety? Well, you can try the following tips if you feel nauseated according to Healthline:
- Try eating a small amount of something “dry” like a plain cracker or bread.
- Sip water very slowly or something clear and cold.
- If you are using a piece of clothing that is too tight, try changing it to something less restrictive of your stomach.
- Try to calm yourself by breathing deeply, feeling how the air goes in and out slowly.
Nausea can be described as the uncomfortable feeling you get in your stomach that makes you feel as if you are about to vomit. It can be triggered by many reasons, some of them include a stomach virus, a digestive condition, being pregnant or perceiving an unpleasant odor.
Additionally, to cope with the nauseous feeling that comes from feeling anxious, focus on distracting your mind. Try to focus on the present rather than stressing about what may happen later, take deep breaths and or count to ten to help distract your mind.
As for the nauseous feeling you can try drinking water, eating, exercising and meditation. Remember your anxious thoughts are real, don’t feel the need to dismiss them or not ignoring them. With time, the nauseous feeling should pass and if it does not ensure you go to a doctor to help you with nausea.
Moreover, if you have been prescribed anti-anxiety medication or any other medication to deal with another medical condition then it is recommended to let your doctor know about nausea so he/she can actually help you finding solutions.
Is there a link between nausea and anxiety?
Most of the time, anxiety gets triggered by perceived threats or things/people that can potentially harm us. However, for some, anxiety can get triggered without the object or person being present or harmful. This can be a very uncomfortable feeling, it can become overwhelming and very frustrating.
We will discuss what anxiety is and how it can be linked to feeling nauseous and in addition, we will offer some coping tips and strategies to get rid of nausea from anxiety.
When someone is anxious, their brain is programmed to release neurotransmitters (chemical messengers in the brain) which put the body into an alerted state. This prepares the body to either face the threat or flight from it.
Some of those neurotransmitters (such as serotonin) are said to enter the digestive tract which can upset the gut microbiome. When there is an imbalance, it can result in nausea.
Other possible explanations include indigestion, stomach cramps, diarrhea, constipation, loss of appetite, irritable bowel syndrome or having a peptic ulcer.
In addition, some of the most common anxiety symptoms that are not related to the gut imbalance can include:
- Accelerated heartbeat and breathing rate
- Muscle tension
- Chest pain
- feeling lightheaded
- Urgency or need to urinate
According to the Calm Clinic “For most people with anxiety, the nausea is caused by stress. For others, the anxiety itself can lead to the development of nausea separate to the stress response.” Try to pinpoint that one thing that is making you feel nauseous, it can be a thought, a smell, or a situation. Being aware of what causes it can empower you to get some control over the situation.
Anxiety disorders can cause nausea
Anxiety is considered a normal physiological response as we have discusses. However, when people experience chronic anxiety then it can actually affect or interfere with their normal day to day functioning and some may develop an anxiety disorder.
There are many identified types of anxiety disorder and they are classified in the Diagnostic and Statistical Manual of Mental Disorders or DSM-5 (in its latest version).
Some of them include Generalized anxiety disorder, which is characterized by an intense worry about everyday aspects of life, such as health, safety, or money, which lasts for 6 months or more.
Another disorder is specific phobias, which are characterized by having an irrational fear of a specific thing or situation, such as spiders (arachnophobia) or being in enclosed spaces (claustrophobia).
One of the most common is Social anxiety. This is characterized by an intense and overwhelming feeling of self-consciousness during social situations. Where the thought of being humiliated or laughed at in a social context can trigger anxiety.
Moreover, we have a very disabling condition termed panic disorder. This is characterized by frequent, unprovoked feelings of terror or impending doom. Here is where people get to have panic attacks very often, suddenly and anywhere.
Additional tips and tricks to get rid of nausea
We have discussed some of them but we are going to dive into additional tips to get rid of nausea.
Take deep breaths
By taking deep breaths you allow your body to relax and “de-activate” from the physical symptoms we have covered so far. This time also helps you focus on your breathing and recognize which areas of your body are feeling tense so you can target them and relax your muscles. Sometimes you can even notice how your stomach is feeling tense making you feel nauseous, this is when you can attempt to relax it to get rid of nausea.
Drink some herbal teas
Drinking herbal teas is considered a natural remedy for upset stomachs so you can try drinking peppermint or ginger tea to help relax your stomach.
In addition, you can try some over the counter medications such as tums or Pepto-Bismol. This can provide a temporary solution to your anxiety-related nausea but it shouldn’t be used by people that experience anxiety on a regular basis due to an anxiety disorder.
It is not a secret that dehydration has been associated with your body not functioning properly which can cause anxiety. Sipping on a glass of water can help your stomach feel better. It can also help you distract yourself from feeling anxious and nauseous.
Avoid certain foods
We know that there are certain foods and beverages that can upset your stomach even when you are not feeling anxious so add anxiety to the mix and you’ll have a very intense feeling of nausea. For instance, drinking coffee or eating something spicy can only make the situation worse.
Walking to get fresh air
Step outside or open a window to get some fresh air, take some deep breaths and close your eyes for a second distracting yourself from the unpleasant feeling.
Try eating something
If you have had an empty stomach for a few hours or if you skipped a meal then this can be the reason why you are feeling nauseous and on top of that, your body can be reacting to your anxiety so it will actually make it worse. Try eating something light such as a piece of bread or a cracker.
Why is this blog about how to get rid of nausea from anxiety important?
We have discussed how nausea can be one of the manifested symptoms of anxiety so managing your anxiety will be the best way to get rid of nausea. Here we presented some useful tips and trick but if your nausea gets worse or persistent then it can be an indication of an underlying medical condition. In this case, it is necessary to visit your doctor for further assessment.
Also, we discussed how anxiety is normal when it is presented in certain situations but if it is chronic or persistent, it can become a real problem that can interfere negatively with your life. If you have tried everything so far and nothing seems to get rid of nausea from anxiety then it is time to consider getting in touch with a mental health professional.
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