The connection between chest pain and stress: How to cope
There are many possible causes of chest pain, some of which can be dangerous. Angina, for instance, causes chest pain due to an inadequate oxygen supply to the heart. A spasm of the coronary arteries or coronary artery disease can also cause angina.
However, not all chest pain is rooted in physical causes. Studies indicate that non-cardiac chest pain caused by anxiety and acute stress sends a considerable amount of people to emergency rooms each year. When individuals neglect to address stress, it could become a potentially serious issue, causing a heightened physical reaction or a panic attack.
What to do if you feel chest pain
If you experience chest pain, even in mild cases, seek medical attention. Even if you suspect it may be non-life threatening, chest pain can be a sign of a severe medical issue. Seek medical attention so a doctor can evaluate your condition and, if necessary, take steps to neutralize any threat to your health. If your doctor evaluates you and concludes that you are experiencing stress or a panic attack, it may be beneficial to reach out to a mental health professional for further care.
What does stress-induced chest pain feel like?
Stress-induced chest pain might not feel the same for everyone, but many people report feelings of chest tension or tightness, stabbing pressure, a dull ache, burning, or numbness. You might also have an unusual spasm or muscle cramp in your chest. The pain may feel sharp and shooting or like a persistent ache. Some people experience heart palpitations when stressed, which can feel like an extra fast heartbeat or a skip in your heart. These palpitations may be normal when temporary. However, if you experience them frequently, contact your primary care physician.
What is the difference between chest pain from stress and chest pain from a heart attack?
It may be challenging to differentiate between chest pain from a heart attack and pain caused by stress, but there are some indicators. For example, if you are having chest pain brought on by exertion, it may be a sign of a physical heart issue. In addition, constant chest pain, shortness of breath, and radiating pain down the arm may be signs of a heart attack.
If the chest pain is stress-related, you might experience it while resting. It may accompany an anxious feeling associated with a particular event or incident that is taking place. There might be stabbing or sharp pain, but when stress-related, it may last for five or ten seconds rather than a constant, extended amount of time.
Causes of anxiety or stress chest pain
A particular incident can cause chest pain, or it might emerge due to feelings of stress and anxiety over time. In many cases, the cause of anxiety chest pain or stress-related chest pain can be identified based on what is happening around you or what you are doing when it occurs. For example, perhaps you feel this way when dealing with a person who brings you stress, such as a coworker, your boss, or a family member. It may happen during a specific stressful situation, such as stop-and-go traffic, dealing with a difficult client at your job, or moving homes.
Part of treating chest pain related to stress is identifying its cause. If you cannot isolate the cause on your own, consider speaking to a therapist. An experienced therapist with an outside view might be able to better identify your stressors than you or someone close to you. The sooner you can identify what exacerbates your stress-related chest pain, the sooner you may devise solutions to reduce the pain.
Coping with stress
Whether you make lifestyle changes, relationship changes, or changes to your workplace environment, devising a structured plan to reduce your stress levels may help you better relieve stress-induced chest pain. A few strategies to relieve daily stress include deep breathing exercises, meditation, healthy sleep habits, a healthy diet and exercise routine, and hobbies.
While you may have some success in relieving stress on your own, chest pain is often an advanced symptom that can worsen over time. If you’re experiencing stress-caused chest pain, it may be best to consult a mental health professional before taking at-home steps. Every client can be different, and a mental health professional may isolate your unique stressors, assess how you cope with them, and create alternatives for coping in the future.
Counseling options
Researchers have found that the mind-body connection exists, and psychological issues often manifest as physical symptoms in the body. Chest pains are one of the ways that your body might tell you something is wrong, whether physically or mentally.
When you experience chest pain, it can be crucial to take it seriously. If your stress is causing chest pain, knowing you’re not alone in coping with it may be helpful. Support from friends and family may be beneficial to coping with stress, but talking to a mental health professional or doctor can often be more effective.
Some people feel hesitant to speak with a therapist, which may hinder the progress toward treatment. If barriers like availability, convenience, and trepidation over speaking to a therapist face-to-face deter you from getting treatment, online therapy may be a solution. Online platforms like BetterHelp offer mental health services on your schedule at your convenience via phone, online chat, and video chat. These platforms are often discreet, and you may be able to use a nickname while receiving support. In addition, studies back up the efficiency of online therapy, showcasing how online cognitive-behavioral therapy (CBT) can be as effective as in-person therapy for prolonged stress.
Takeaway
What does chest pain from stress feel like?
Chest pain from stress can develop as tightness or pressure in the chest area, with some people experiencing a sharp, stabbing pain or a dull ache. This type of chest pain may sometimes be linked to anxiety disorders and can be triggered by mental stress. However, everyone's experience of chest pain can differ, and it may occur with other symptoms like an increased heart rate or a feeling of panic.
Can chest pain be caused by stress?
Yes, chest pain can be caused by stress, also called stress cardiomyopathy or anxiety-related chest pain. This condition typically occurs when emotional or mental stress causes a physical reaction in the body called the fight-or-flight response, which then causes chest pain and an increase in heart rate and blood pressure. This type of pain is not related to heart disease but occurs as a physical response to psychological stress.
How do I get rid of anxiety-induced chest tightness?
You may be able to relieve anxiety-induced chest tightness through relaxation strategies like deep breathing exercises or meditation. These methods may help in reducing the fight-or-flight response to lower the heart rate and ease the tightness in the chest. If you’re experiencing chest tightness often, seek guidance from a health professional to manage underlying anxiety disorders.
Is my chest pain anxiety or a heart attack?
It can be difficult to see the difference between chest pain from anxiety and a heart attack. With anxiety-related chest pain, you may feel anxious and experience chest pain that usually lasts a short time. In contrast, chest pain from a heart attack usually occurs as sudden chest pain that may radiate down the arm and occur with shortness of breath. You may need to seek immediate medical attention in an emergency room to rule out cardiovascular disease.
What is the 333 rule for anxiety attacks?
The 333 rule is a technique used to help ground individuals during an anxiety attack. With this technique, you’ll be identifying three things you see, then pinpointing three sounds you hear, followed by moving three parts of your body. This method may help shift your focus away from the anxiety attack and reduce symptoms like chest pain or a rapid heart rate.
How do I know if my chest pain is real or anxiety?
Anxiety-related chest pain is usually linked to other symptoms of anxiety disorders like generalized anxiety disorder or panic disorder, and it often occurs without physical activity. A medical evaluation can help determine whether chest pain is caused by anxiety or a more serious condition like heart disease. Consult a healthcare professional who can provide an accurate diagnosis.
Where is anxiety chest pain located?
Anxiety chest pain is usually located in the center of the chest and can feel like a sharp pain or a persistent dull ache. It may also develop with other symptoms of anxiety or panic disorder, such as shortness of breath and an increased heart rate. The pain is usually not restricted to one area and can vary in intensity.
Can chest pain from stress last all day?
Chest pain from stress does not typically last all day. Instead, it tends to be temporary, lasting for a few seconds to a few minutes. If prolonged chest pain develops, it may be recommended to seek a healthcare professional to rule out conditions like cardiovascular disease.
How can I calm down my chest pain?
The best way to treat chest pain will depend on the underlying cause. If it's related to anxiety or stress, relaxation techniques like deep breathing or meditation may be helpful. Keeping a healthy lifestyle with regular exercise and a healthy diet may also help reduce stress-related chest pain. If the pain persists, consult a healthcare professional who may prescribe medication or other treatments.
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