Anxiety Chest Pain: How To Manage Without Losing Your Mind

Medically reviewed by Julie Dodson
Updated March 17, 2024by BetterHelp Editorial Team

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

Getty/AnnaStills
Anxiety chest pain is more common than you think

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 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 panic is, in fact, 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.

How to get rid of chest anxiety by relieving 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

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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.

Make changes to your diet

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.

Take care of your body

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.

Seek help

Getty/Vadym Pastukh
Anxiety chest pain is more common than you think

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 therapist 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.

Takeaway

Anxiety-related chest pains might create worry, but you can get help. A truly fulfilling life in which anxiety doesn’t hold you back is possible with the right tools.
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