Can worry cause nausea?

Worry can manifest itself in many uncomfortable ways in the body.  Because our brains and bodies are so intricately linked, the thoughts we get stuck on can definitely impact how our bodies physically feel and function, including our digestive system.

When we experience anxiety or worry about a situation, we trigger the fight or flight response.  This response creates a surge of adrenaline in the body to be physically prepared to keep ourselves safe. When you’re hit with a situation that triggers this reaction, your body takes resources from systems in your body that aren’t needed to get the job done, such as our digestive system.  This response is built to be helpful—without it, we would react poorly to danger; however, the physical sensations of worry will exist despite the absence of a true threat.

When we worry, our gut (which is made up of the same cells as our brains) can become tense or start to work on overdrive.  The blood from our stomachs heads out to our limbs, preparing us to fight or flee.  If you have any food in your stomach, the digestive process is halted,, and the meal you ate will sit idle until your body brings that process back online.  All of these factors can create nausea, stomachaches, and in worse cases, vomiting. 

Although this response is our body’s default, some techniques can help to reduce these symptoms and alleviate the discomfort.  One of the methods is through a practice called mindfulness.  Mindfulness simply focuses on the present moment, just as it is, without trying to change anything or wish your experience were different.  If worry brings us into the future, mindfulness pulls us back to the present—the place you always are.  Many apps have been created to practice this technique (including Calm & Headspace) and thousands of websites and guided videos.  Mindfulness has the power to communicate to your body that you are safe, increases oxygen flow to the brain, and can help return the body to its normal functioning.  Over time, it can even increase gray matter in the brain (which helps with problem-solving and emotional regulation).

Journaling, emotional expression, and talking to others about your fears and anxieties can also be powerful ways to reduce worry's impact on the body.  The more you work to release those holds, the less grip they have on your life.

If you can deal with worry and the discomfort it brings, you can definitely learn ways to move through it more effectively!