Self Hypnosis Meditation To Stop Anxiety
ultimate way to break the cycle of anxiety
With this self-hypnosis meditation audio, your brain receives a clear signal that you are safe. if you practice this deep relaxation meditation on a daily basis, your brain gets a chance to realize you are not in danger and is open to re-program new thoughts and ways of behaving.
All this happens without any effort on your side. All you have to do is listen.
You can listen on your computer or device or via the free app which you can access anytime.
Can Anxiety Cause Chest Tightness Conditions And Treatment
Anxiety is characterized by excessive worrying and symptoms like nervousness, increased heart rate, sweating and trembling, and breathlessness. You may also experience chest pain or tightness. If you have anxiety and have been experiencing chest tightness, you may be wondering whether it is due to the condition or other illnesses like a heart attack.
Looking for proper anxiety treatment? Click the button below to book your appointment.
Read on to understand more about anxiety chest tightness so you can manage it appropriately.
How To Relieve Chest Tightness And Anxiety
But if youre certain your symptoms are from anxiety, the remedy can be deceptively simple. At the top of the list: Shifting your breathing from short, shallow breaths to longer, deeper ones, perhaps through mindfulness or meditation. That can help you get more oxygen which can calm your lungs and help your chest not feel as tight, says Dr. Gaynes.
If something specific is stressing you out, talk to yourself using some cognitive-behavioral techniques to relax. For instance, how likely is a doomsday scenario youre imagining likely to happen? Would it be the end of the world if it did? CBT can also help you unlearn anxiousness that has an outside trigger.
You May Like: Can Stress Cause High A1c Levels
Immediate Action Required: Call 999 If:
You have sudden chest pain that:
- spreads to your arms, back, neck or jaw
- makes your chest feel tight or heavy
- also started with shortness of breath, sweating and feeling or being sick
- lasts more than 15 minutes
You could be having a heart attack. Call 999 immediately as you need immediate treatment in hospital.
Why Does Anxiety Cause Chest Pain
Anxiety is the bodys response to a real or perceived stressor, and anxiety and panic attacks can produce a number of physical symptoms in addition to mental turmoil.
When youre anxious, your body enters whats typically referred to as a fight or flight state, preparing to help you battle against something that could hurt you.
Your body does this in many ways, including increasing your heart rate, breathing rate, and blood pressure, and by triggering the release of adrenaline and noradrenaline.
Many of these fight or flight responses can cause chest pain. Common causes for chest pain include:
- Muscle tension: This is typically a result of stress and can manifest itself as tightness in the muscles in the chest.
- Increased heart rate: This can lead to feelings of pounding in the chest, heart palpitations, and coronary artery spasms.
- Hyperventilation: This is a result of shortness of breath, and can cause changes to the level of carbon dioxide in the blood.
- Increased blood pressure: This can increase oxygen demand in the heart and put a strain on the smaller blood vessels due to increased blood flow.
Read Also: How To Make Your Cat Not Stressed
How Does Anxiety Cause Chest Pain
Anxiety is an emotional reaction that often causes your body to respond with the fight, flight, or freeze response. This response may also temporarily change how you breathe.
Most often, your fight, flight, or freeze response can lead to hyperventilation when youre breathing too quickly and this can increase chest pain.
As many as 1 in 10 people who seek medical care report hyperventilating.
Hyperventilating can cause chest pain because rapid breathing leads to lower carbon dioxide levels in your blood. When this happens, you may also feel lightheaded or tingling in your fingers and toes.
But while anxiety-induced chest pain can be uncomfortable, it isnt harmful or dangerous.
Causes Of Tightness In Chest
There are many different causes associated with tightness in chest:
Angina: This is the pain emanating from the heart due to lack of healthy blood flow in the blood vessels lined with fat. As a result, blood gets stuck, causing the heart to overwork and triggering the pain and chest tightness.
Indigestion: When food is not well digested, it will travel upward into the esophagus. Indigestion can be a result of a poor diet, stress, or smoking and drinking alcohol.
Infection of the gallbladder: Infection of the gallbladder can result in tightness of chest. The good news is, it can be easily treated. The bad news is, many people overlook the symptoms of gallbladder infections, delaying the diagnosis and treatment.
Pleurisy: This is a type of lung infection which causes pain while breathing or coughing. Pleurisy is not a very common condition, but it is still a viable cause of tightness in chest.
Myocardial infarction : One of the first symptoms a person may experience when having a heart attack is tightness in chest. Its important that a heart attack is treated immediately or else it can have deadly outcomes.
Costochondritis: Joints located in the chest protect the organs, but when they become inflamed they can lead to tightness in chest. This type of pain typically feels like stabbing. Although not threatening, you should still see your doctor about reducing the inflammation.
Hepatitis: Hepatitis is a type of liver disease, but it can result in chest pains and tightness.
Also Check: Will Stress Cause Hair Loss
What Are The Symptoms Of A Chest Infection
The main symptoms of a chest infection can include:
- a persistent cough.
- coughing up yellow or green phlegm , or coughing up blood.
- breathlessness or rapid and shallow breathing.
Here’s a few quick tips:
When Anxiety Attacks The Body: Physical Symptoms
In some cases, heightened levels of anxiety can cause chest pain to develop. Anxiety is the bodys reaction to a perceived threat, explains Richa Bhatia, MD, FAPA, of the Anxiety and Depression Association of America.
When people are anxious, their blood supply to different parts of the body can be decreased because the body is in a fight-or-flight response and more blood is directed to the muscles, she says. Dr. Bhatia adds that people in a state of heightened anxiety often hyperventilate and breathe in a shallow manner, which can cause dizziness or chest tightness.
What a Panic Attack Feels Like
Experiencing chest pain because of anxiety can be one of the symptoms of a panic attack, which is defined as a feeling of sudden, intense fear and the severe onset of four or more of these symptoms:4
- chest pain
- numbness and tingling
- fear of going crazy or of losing control.
A panic attack can happen when a person is feeling anxious, or it can occur out of the blue. The symptoms described above tend to last for roughly 10 minutes before fading. It is possible to have several panic attacks within a number of hours, which can feel like the attacks are coming in waves. Some people experience panic attacks daily or weekly. A milder variation of panic attacks, known as limited-symptom attacks, feature three or fewer of the symptoms listed above.5
Also Check: Where Do You Get Stress Headaches
How Can Flexcin Help
In addition to the remedies listed above, you may want to consider pairing these activities with a joint pain supplement. Flexcin offers an all-natural line of products that may help in overcoming joint pain related to anxiety.*The Flexcin Starter Pack is the best option for those new to a joint supplement. It includes one bottle of our Load-Up Formula, which utilizes a higher concentration of the discomfort-relieving ingredients to load up your system, and two bottles of our regular strength Joint Maintenance Formula.
The Joint Maintenance Formula can also be purchased separately as a one-month supply. With ingredients like CM8 and traditional powerful ingredients like glucosamine, its the perfect supplement to help increase mobility, decrease inflammation, and prevent further joint degeneration.*Flexcin also offers Motion Lotion, a topical cream that can be safely used to provide fast relief for symptoms of joint aches and inflammation.
Every 90-day supply of Flexcin product comes with a 100% Money Back Guarantee. If youre not satisfied with the results you experience, simply return your first order for a full refund of the purchase price, less shipping and handling.
When To See A Healthcare Provider
Throat tightness that does not impair your ability to breathe or swallow is not a medical emergency, although you should see a healthcare professional and have it checked out. For example, in rare cases, untreated strep throat can lead to kidney and heart problems.
Anytime you have unexplained, persistent throat tightness, you should consult a healthcare professional for proper diagnosis and treatment. If you are unsure, go ahead and give a professional a call. Often, a nurse or medical assistant can discuss your symptoms with you over the phone and give you a better idea of what steps you need to take.
With the exception of an identified panic or anxiety attack , any throat tightness that impairs your ability to breathe or swallow is a medical emergency, and you should call 911 or go to your nearest emergency room.
If you carry epinephrine and go into anaphylaxis, you should still call 911 or go to the emergency room even after giving yourself epinephrine, as further treatment is usually necessary. It is possible to go back into anaphylaxis even hours after your initial symptoms have subsided.
Dont Miss: How Does Schizophrenia Affect Families
Read Also: How Can You Tell If Your Stressed
Panic Attack Or Heart Attack
The symptoms of a panic attack can overlap the symptoms of a heart attack, clinically termed myocardial infarction , making it difficult for a person to know which one may be occurring.6 People often go to the emergency room with chest pain believing they have a heart issue, but research shows that roughly 60% to 90% of ER patients with chest pain do not have a cardiac cause of the pain.7
How does a panic attack feel different from a heart attack?
Unfortunately, says Una McCann, MD, professor of psychiatry and director of the Anxiety Disorders Program at Johns Hopkins School of Medicine, They can feel identical. People often are short of breath, feel dizzy, and can feel crushing chest pain. Somebody who is perfectly healthy, with great lungs, undergoing a panic attack can feel really, really short of breath. And then, of course, those symptoms feed on the panic so it builds exponentially to this enormous crescendo.
Dr. McCann explains that because of the many different ways that people experience symptoms of heart attacks and panic attacks, theres no way to know the cause of those symptoms on your own.
There are a variety of symptoms that people who are having myocardial infarctions experience or dont experience, so certainly if someone came in with a panic attack to an emergency room, they would undergo a full workup for an MI, no question, she says.
Is My Chest Pain Being Caused By Anxiety Or A Heart Attack
Symptoms like chest tightness and pain, shortness of breath, and rapid heartbeat can be common symptoms of anxiety, but these symptoms also overlap with indicators of something more serious: a heart attack.
A heart attack occurs when part of your heart is not receiving enough blood, typically because an artery has become blocked.
Common symptoms of a heart attack include:
- Chest pressure and pain
- Nausea and vomiting
- Sense of impending doom
Evidently, many of these symptoms are also common symptoms of anxiety and panic attacks, but there are some main differences:
- Pain location: If you are experiencing anxiety or a panic attack, your chest pain will typically stay in that location. With a heart attack, however, the pain can radiate to other areas of the body, like your arms, shoulders, and back.
- What your chest pain feels like: If you are experiencing anxiety or a panic attack, the chest pain will often feel sharp and stabbing, or the discomfort may be difficult to describe. With a heart attack, the pain tends to be a squeezing feeling, feeling like there is a weight on your chest, an aching or burning sensation, and chest pressure.
Anxiety is a treatable problem, and research shows that a combination of cognitive behavioral therapy and medication management can help reduce anxiety symptoms and help people feel better long-term.
Recommended Reading: How Can Stress Affect The Body
When It Is Panic Disorder: Treatment Options
When the cause of chest pain has been determined to be psychiatric rather than cardiac in nature, patients and their doctors can discuss treatment. It is important to know that panic attacks can occur with any type of anxiety disorder–there are 5 in all:8
A person must have recurring panic attacks and be fearful of having another to the point where it interferes with their everyday life in order to be diagnosed with panic disorder. According to the American Psychiatric Association, 2% to 3% of US adults are diagnosed with panic disorder in a given year. Anxiety disorders affect women more than men.8
Dr. McCann says that it is possible for a person with no history of anxiety to develop panic disorder because of the stress of the coronavirus pandemic.
A person can develop panic disorder for the first time in the setting of COVID-19, she explains. However, there are specific criteria that must be met for it to be characterized as PD. In particular, symptoms need to be present for at least 1 month. People need to change their behaviors in maladaptive ways .
Both Dr. McCann and Dr. Bhatia emphasize that, even with a diagnosis of panic disorder, its possible for a patient to have cardiac or medical chest pain that should not be ignored.
How To Treat Anxiety Chest Pain
Fortunately, if you have pain in your chest from anxiety, there are a number of treatment options you can try. First and foremost, in-person or online therapy can be extremely helpful in learning how to manage your anxiety and alleviate your symptoms.
A therapist can use cognitive behavioral therapy techniques to help you restructure the thought processes that may be leading to your anxiety and contributing to your chest pain. Many people find this route of treatment preferable if theyre hoping to avoid medication.
However, you should know that anxiety medicationis another effective form of treatment for many people. However, therapy and medication arent the only two ways you can handle chest tightness anxiety.
You can also try:
Anxiety disorder symptoms can be challenging enough, even without chest pain. Additionally, t can become so much worse when you have the fear that chest pain often brings on. To eliminate the possibility that something more is going on, you should see a doctor or healthcare provider to be evaluated any time you have chest tightness anxiety, heart palpitations, or any other type of chest pain. This can rule out any other conditions if youre still unsure.
If you need help managing your anxiety, reach out to Talkspace today. Our licensed therapists are specialized in anxiety in teens and adults so you can get the treatment you need.
You May Like: Can Stress And Anxiety Cause Heart Palpitations
How You Can Tell If You Are Suffering From Anxiety
The easiest way to determine if you are suffering from anxiety-induced chest tightness is by ruling out any cardiac or lung-related disease. Only a physician can rule these out completely.
A few signs can be helpful in determining if your chest tightness is cardiac-related. This is by no means an all-inclusive list. So, when in doubt, please visit your primary care physician. Generally, the following is more likely to be true of anxiety-related chest tightness and/or pressure:
- It is less likely to radiate towards the back, arms, or shoulders.
- It is more likely to occur with other anxiety symptoms.
- It tends to last for less than 10 minutes.
Again, having chest pain that abides by these suggestions does not rule out any cardiac or pulmonary causes. Also, women, diabetics, and the elderly often present with chest pain that is atypical of traditional cardiac chest tightness. So, if you belong to one of these groups and have new-onset chest pressure and/or tightness, it is best to see a physician first.
Anxiety attacks have a peak time, and that tends to be when the chest pressure is at its worst. Cardiac chest pressure, on the other hand, is more likely to last longer than 15 minutes, radiate, not be relieved with the resolution of anxiety, and be associated with shortness of breath etc.
What Anxiety Chest Pain Feels Like
Anxiety symptoms are rarely the same from person to person. Some days, symptoms arent even the same for the same person. Anxiety presents itself in a variety of ways, and that makes detecting or understanding symptoms difficult.
Chest pain associated with anxiety feels different for each person. Some people may experience chest pain on a gradual basis. For others, the pain may be sudden and unexpected. Anxiety chest pain can be described as:
- sharp, shooting pain
- an unusual muscle twitch or spasm in your chest
- burning, numbness, or a dull ache
- stabbing pressure
- chest tension or tightness
If you dont have a history of chest pain with anxiety, you may be alarmed. Many people assume theyre having a heart attack and go to the hospitals emergency department for treatment.
An estimated 25 to 50 percent of patients who come to the emergency department with low risk chest pain experience moderate to severe anxiety, according to 2018 research.
If you visit a hospital emergency room and the doctors dont find a specific cause for your chest pain, consider consulting with your doctor about other possible causes, including anxiety.
Don’t Miss: How To Get Rid Of Stress Fat Belly