How To Relieve Chest Pain From Anxiety
Sudden chest pain can be a common symptom of anxiety, particularly during panic attacks, and it can be frightening. The hyperventilation that often occurs during panic attacks can lead to a fight-or-flight response that frequently brings with it a variety of physical symptoms. To calm anxiety and reduce chest pain from a panic attack, it can be helpful to focus on positive affirmations, distract yourself, and take deep breaths. Practicing a healthy lifestyle can also reduce anxiety in general. Working with a licensed therapist in person or online can help you work through anxiety and improve your overall mental health. If you’re unsure whether chest pain is related to anxiety or a physical health issue like a heart attack, please seek immediate medical care.
How Does Anxiety Cause Chest Pain?
When someone experiences intense anxiety, such as a panic attack, they can hyperventilate. Hyperventilation can rapidly increase the amount of oxygen and lower the amount of carbon dioxide in your blood, potentially causing your body to experience a fight-or-flight response. This fight-or-flight response is generally responsible for the anxiety symptoms you may experience during a panic attack, which can include chest pain, increased heart rate and blood pressure, heart palpitations, dizziness, muscle tension, lightheadedness, bloating, and confusion.
Chest pain related to anxiety tends to feel different for everyone. Burning, dull aches, muscle spasms, or sharp shooting pains in the chest are symptoms of this type of anxiety. Chest pain with anxiety can be common.
The pain caused by generalized anxiety disorder or panic attacks is sometimes confused with a heart attack. Like panic attacks, heart attacks often have symptoms that include chest pain. It can be challenging to tell the difference between anxiety and heart attack symptoms. As a result, if you experience chest pain and you aren’t feeling anxious or live with frequent anxiety, it can be crucial to seek medical attention for your heart.
How Do I Prevent Chest Pain During An Anxiety Attack?
It may take several minutes for your body to return to normal after experiencing a panic attack, which can feel like an uncomfortably long time. Knowing strategies to ease chest pain from anxiety may prepare you for the next time you experience a panic attack. This doesn’t necessarily mean learning how to prevent a panic attack, but if you can lessen the severity of the attack, you may alleviate the chest pain.
There is generally no one-size-fits-all approach to stopping a panic attack or coping with a panic disorder, but there may be coping techniques you can do to make panic attacks shorter and milder. You might try the following:
- Prepare a script of positive thoughts. During a panic attack, your mind may race with negative thoughts that can be likely to fuel and worsen the attack. By preparing a list of positive things, you can counter the negative thoughts and try to stop your panic attack before it escalates. You might keep a copy folded up in your pocket or as a note in your phone and pull it out when you need to, reading your positive thoughts out loud to drown out the negative.
- Focus on your breathing. As mentioned above, hyperventilation is frequently responsible for many of the physical symptoms you may feel during a panic attack. Slowing down your breathing can help. Find a quiet place if you can, and put one hand on your chest and one on your stomach. Try to take slow, deep breaths, breathing in through your nose and out through your mouth. The hand on your stomach should rise and fall with your breath, and the one on your chest should stay still. Continue breathing deeply until you’re able to calm down.
- Distract yourself. Focusing on your negative thoughts during a panic attack can make it worse, so find something to distract yourself with when you feel anxious. Try petting your cat or dog, turning on a TV show that always makes you laugh, calling a friend who is good at calming you down, singing or humming your favorite song, or going for a run.
Learn How To Address Your Symptoms
If you have severe anxiety that leads to panic attacks and anxiety chest pain, speaking with a licensed mental health professional can help you manage your symptoms and potentially reduce the frequency and severity of your panic attacks. Online therapy might be the right choice for you if you’re ready to get started with treatment.
Online therapy often has many benefits, especially for people living with anxiety disorders. People with anxiety can feel overwhelmed trying to find a therapist and hoping for an open appointment slot. Talking to a therapist face-to-face can be difficult, but attending therapy online may make it a little easier to open up and get the help you deserve.
In addition to being convenient, studies show online therapy can be effective in treating many conditions, potentially including generalized anxiety disorder, social anxiety, and panic disorders. Please don’t hesitate to reach out if you feel you’d benefit from working with a licensed therapist.
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Frequently Asked Questions (FAQs)
Do I have angina or anxiety?
The symptoms of angina or cardiac chest pain and anxiety can be very similar, and it’s not always possible to tell the difference. Everyone tends to experience panic attacks differently, and many symptoms may overlap, potentially including chest pain, dizziness, sweating, upset stomach, and feeling like you’re going to die, which may also indicate a heart attack. In any case, getting checked out by a medical professional is usually best if you are experiencing chest pain.
Can anxiety make your chest hurt for days?
If you’re experiencing chest pain for several days, it is likely not anxiety-related. It could be one of several other symptoms of a heart or gastrointestinal issue. If you experience pain in the chest area for several days at a time, you should generally seek immediate medical care.
How can I calm my anxiety?
According to several medically-reviewed sources, stretching and deep breathing exercises can help calm anxiety in the moment. You can also try small mindfulness exercises to help you focus on real and tangible things around you, rather than focusing on whatever has triggered your anxiety.
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