How To Get Rid Of Anxiety Nausea
How To Get Rid Of Anxiety Nausea? We’ve all been there — sitting at the dinner table with food in front of us but feeling sick to our stomachs. It’s happened to me countless times over my life, whether I was eating out at a restaurant or dining in my own home. The symptoms are always similar: nausea, heart palpitations, sweating, shaky hands, constipation and diarrhea.
Sometimes it can even be accompanied by headaches, dizziness, chest pains and/or chills.
The cause is usually anxiety, which can lead to stress, worry, fear and more. While most people associate anxiety with specific situations such as public speaking, test-taking or interviews, many people experience generalized anxiety disorder (GAD), which affects about 7 million adults in this country. Anxiety can also stem from other causes, including depression, panic attacks, trauma, substance abuse, medications and others.
Anxiety triggers different responses in everyone, but one thing is certain: If left unchecked, it can have serious consequences on your health, relationships and productivity. For example, according to studies cited by Dr. Daniel Siegel, MD, an expert on brain chemistry and author of “Brain Lock,” if you suffer from GAD, your amygdala will release too much adrenaline, leading to chronic inflammation throughout your body. That could result in cardiovascular disease and diabetes, among other conditions.
But what happens when you feel anxious? How do we know when it’s time for action? And how can you get rid of anxiety so you don’t have these types of reactions anymore?
First off, you need to determine exactly why you’re feeling anxious. Is it because you’re worried about something specific? Are you afraid of failing a test, having a panic attack or being late somewhere? Once you pinpoint the source of your problem, take some time to think through possible solutions.
Next, set aside a block of time each day to work through whatever issues you’re facing. You may want to call a friend, family member or therapist to help you come up with ideas. Or you might prefer to write down the things you’re concerned about, then figure out how to overcome them. There are several effective techniques for getting over anxiety — try meditation, yoga, exercise, journaling, prayer and breathing exercises.
Once you’ve determined the best course of action, put together a plan and stick to it! Set reminders for when you should start practicing or making changes, and reward yourself along the way. Remember, you’ll probably encounter setbacks and obstacles, so stay positive and keep moving forward.
With those tips under your belt, let’s look at some common ways to deal with anxiety and its accompanying nausea.
Eating right plays a big role in managing anxiety. Eating foods high in fiber helps make you feel full faster and keeps you regular. Eat smaller meals every three hours or less or skip breakfast altogether. Avoid fatty fried foods, refined sugars and alcohol. These can increase blood sugar levels, causing fluctuations in energy and mood. Also, avoid caffeine, especially after noon; it can raise cortisol levels.
Don’t smoke, use good hygiene products and wear comfortable clothes. Shower regularly, brush your teeth twice daily and floss once per day. Wear clean, fresh underwear and make sure you change often. Keep your environment neat and organized — clutter makes you feel overwhelmed and stressed. When you eat alone, remind yourself to slow down and enjoy the meal. Don’t check your phone during dinner.
Eat a small amount of something dry, like plain crackers or plain bread. Slowly sip water or something clear and cold. If you’re wearing something tight, change into clothing that doesn’t restrict your stomach. Try to calm yourself by taking long, deep breaths.
Drinking plenty of fluids is important as well. Water is best, followed by herbal teas, coffee without cream and milk and sports drinks. However, if you still feel nauseous, slowly add liquids back into your diet until you reach your normal intake level.
If the issue persists, talk to your doctor about your feelings. Some doctors recommend prescription drugs while others suggest natural methods. Your doctor will likely refer you to someone who specializes in treating anxiety disorders.
You can also try acupuncture, massage therapy, biofeedback and hypnosis to help relieve nausea and anxiety.
Keep reading for additional information on dealing with anxiety and related topics.
A lot of factors contribute to generalized anxiety disorder, including genetics, biology, personality traits and environmental influences. But researchers believe neurotransmitters play a key role. Neurotransmitters are chemicals that carry messages between neurons in the nervous system. One type called serotonin helps regulate sleep, appetite and pain sensitivity.
Another type known as norepinephrine is involved in arousal, movement, attention and memory formation. People with low serotonin levels tend to wake up easily and have trouble falling asleep. Those with higher than average levels of norepinephrine are said to be more alert and focused. In addition to regulating emotions and sleep patterns, serotonin has been linked with obsessive compulsive disorder and depression.
Dealing With Anxiety Tips
According to research cited by the National Institute of Mental Health, women generally experience anxiety differently than men. Women typically report feeling embarrassed, ashamed, guilty, inadequate, weak and distressed, while men are more apt to express anger, frustration and irritability. This difference is attributed to hormonal factors, including estrogen, progesterone and testosterone. Because women are socialized to share their emotions, they’re more prone to seek support from friends and family members. Men, however, have historically felt uncomfortable expressing emotion and tend to handle their problems alone.
While anxiety isn’t necessarily a mental illness, it’s not uncommon either. About 30 percent of American adults report experiencing moderate to severe anxiety symptoms in any given week. A study published by McLean Hospital found that women were more likely to have anxiety than men, and younger people experienced anxiety more frequently than older ones did. Researchers attribute this to lifestyle choices, such as smoking, drinking and drug use, as well as increased exposure to stressful events, such as divorce and death.
It’s estimated that 75 percent of Americans will experience an episode of mild anxiety at least once in their lives, and 10 percent will experience a period of intense anxiety lasting longer than six months. According to WebMD, anxiety disorders affect millions of people around the globe and include separation anxiety, agoraphobia, phobias, panic attacks, post-traumatic stress disorder, GAD and OCD.
To learn more about dealing with anxiety, visit the links on the following page.
There are two main branches of psychology: clinical psychology deals with diagnosing mental illnesses and developing treatment plans; counseling psychology aims to improve personal growth and development. Clinical psychologists are trained to recognize and treat psychological disorders ranging from Alzheimer’s disease to schizophrenia. Counselors, on the other hand, are trained to provide guidance on emotional matters and personal development.
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