Can your chest pain be linked to anxiety? Symptoms and 4 solutions

As the holiday season and 2024 draws to a close, it’s natural to feel anxious. on the one hand, The holiday season can be stressful With all the travel and gift buying and playing schedules. On the other hand, the start of a new year can also be anxiety-inducing as you plan for the next 12 months and wonder what will happen in 2025.

While you may be familiar with Common symptoms of anxiety Like feeling restless, tired, or irritable, a panic or anxiety attack can cause more severe symptoms such as nausea, increased heart rate, and chest pain. According to A 2018 studyIn 30% to 40% of patients seen in the emergency room for low-risk chest pain, anxiety is the cause. However, knowing the difference between a heart attack and anxiety-induced chest pain can be difficult, especially if you’re in the middle of an anxiety attack.

Let’s discuss more about how anxiety affects the body, as well as the difference between an anxiety attack and a heart attack. We’ll also provide some tips for dealing with chest pain caused by anxiety.

Why does anxiety cause chest tightness?

The worry is ours The body’s natural response to stress. When we feel fear, our autonomic nervous system Fight or flight response It was activated to protect us. This response includes changes in the brain and body. Our brains are full Adrenaline and cortisolwhile including physical changes Sweating, shortness of breath, or muscle tension. As your muscles tense and your heart rate increases, you may begin to do this Hyperventilation and contributing to chest pain.

What does anxious chest pain look like?

Chest pain It is a common symptom of panic attacks. Chest tightness caused by anxiety can manifest in several ways. For some, the onset of chest discomfort may be gradual, while for others it may occur very quickly.

common Descriptions of anxiety Chest pain includes:

• Tightness or tension in the chest
• Sharp, stabbing, or shooting pains
• Persistent chest pain
• Numbness or dull pain in the chest
• Muscle cramps or spasms

If you’re not experiencing chest tightness due to anxiety, this can be an anxiety-inducing experience. For many, the symptoms look very similar to a heart attack. Although they are similar, there are significant differences between the two.

4 ways to get rid of chest tightness from anxiety

Getting rid of chest pain can be difficult right now. However, these simple techniques can help you regain control of the situation.

1. Recognize what is happening

When you are Suffering from symptoms of anxiety or panic attacksIt’s important to realize that it’s happening and accept it – this will help you deal with what you’re going through. Recognition can also help you decide what decisions to make about the situation. If you realize that you are suffering from overstimulation, you can remove yourself from the situation to manage the symptoms.

2. Focus on your breathing

Calm down Breathing exercises It can help neutralize shortness of breath or increased heart rate symptoms associated with anxiety. Focusing on breathing can help you Ending the stress response. You should expect it to take a few minutes of intentional breathing to feel relief. You can use breathing exercises and techniques anywhere, whenever needed.

common Breathing exercises for anxiety:

• 4-7-8 Breathing: This simple but effective breathing technique can reduce stress. To perform 4-7-8, inhale for four counts, hold for seven counts, and exhale for eight counts.
• Box breathing: A breathing box is used to slow your breathing. Start by exhaling fully, then inhale for four counts, then hold the breath for another four counts, then exhale for four more counts. Repeat the process three to four times.
• diaphragmatic: Also known as diaphragmatic breathing, belly breathing provides a profound sense of relaxation. To practice, place your left hand on your heart and then your right hand on your stomach. Inhale slowly and feel your belly expanding. Then exhale slowly and feel your stomach contracting.

3. Use the 3-3-3 style

Sometimes, you are able to notice symptoms of anxiety appearing. You can use 3-3-3 anxiety technique To reduce physical symptoms. Using this technique can help you feel more stable and in control. It’s easy to do, and it’s an effective way to distract yourself from triggers that may be causing anxiety and redirect your focus.

Here’s how to use the 3-3-3 rule:

1. Name three things you can see around you. Focus on what it is and notice identifying characteristics such as its color and texture.
2. Next, name three things you can hear. Is it high-pitched or high-pitched?
3. Finally, choose three parts of your body to move.

4. Seek treatment

Short-term techniques to help you manage anxiety symptoms in the moment are essential. However, they do not address the underlying cause of your anxiety. When anxiety attacks or chest pain resulting from anxiety symptoms become a regular occurrence, it’s time to talk to your doctor. Work with a therapist and Cognitive behavioral therapy He or she will be able to help identify triggers and provide you with appropriate coping methods. Coping techniques will help you feel more confident and in control of the situation, which may reduce symptoms. Cognitive behavioral therapy uses multiple techniques to identify and reprogram negative thoughts and behaviors that trigger anxiety.

Cognitive behavioral therapy is an effective treatment For the following conditions:

• Panic disorder
• Generalized anxiety disorder
• Social anxiety disorder
• Obsessive-compulsive disorder
• Post-traumatic stress disorder
• Prolonged grief disorder

What is the difference between a panic attack and a heart attack?

Sometimes it can be difficult to distinguish anxiety-related chest pain from other types of chest pain, especially if you’re at risk for heart attacks or other heart conditions. Heart attacks result from Coronary artery blockages.

The most important and most obvious difference between chest tightness caused by anxiety and a heart attack is the location of the pain. Most often, the pain and tightness caused by anxiety is located in the chest while the pain of a heart attack radiates to other parts of the body — such as your lower arm or shoulder. How you experience chest pain also varies. Chest pain caused by anxiety tends to feel more severe, while chest pain caused by a heart attack is described as more severe Uncomfortable pressure Or tight. There is another important difference When these attacks occur – Heart attacks are more likely to occur during exertion, while panic attacks occur more often during rest.

If you are experiencing chest pain, it is best to seek medical treatment, even if it is anxiety-related. It is better to know your anxiety and treat it than to risk it becoming something more serious that goes untreated.

What is the difference between anxiety and a panic attack?

The terms panic attack and anxiety are often used interchangeably, even though they are two very different experiences, especially when discussing chest pain. Daily anxiety For most people, it usually does not cause chest pain. Panic and anxiety attacks are more severe and can be debilitating while they occur. Chest tightness is one of the most common symptoms Symptoms of a panic attack Or a Panic disorder.

Another distinction to make is between an anxiety attack and a panic attack. Anxiety and panic attacks Similar, though Anxiety attacks They are generally less severe and are triggered by a specific trigger. Panic attacks can occur with seemingly no source. Panic attacks can last anywhere From 5 to 20 minutes. The duration and frequency depend on the severity of your panic disorder.

too long; Didn’t read?

Feeling tightness in the chest can be uncomfortable, especially if you’ve never experienced it before. Momentary techniques such as deep breathing and the 3-3-3 rule can help but do not solve the problem. When anxiety or panic attacks are the sources of your tightness, it’s best to address the underlying cause of what’s making you anxious.

You should see a doctor immediately if:

• The tightness in your chest lasts more than 10 minutes.
• The pain begins to spread from your chest to your arms.
• You begin to develop other physical symptoms.