As the holiday season and 2024 come to a close, it’s normal to feel anxiety. On the one hand, that The holiday season can be stressful with all the traveling, gift shopping and juggling schedules. On the other hand, the start of a new year can also trigger anxiety as you plan the next 12 months and wonder what will happen in 2025.
While you are probably familiar with it common anxiety symptoms B. Restlessness, tiredness or irritability, a panic or anxiety attack can lead to more severe symptoms such as nausea, increased heart rate and chest pain. According to a Study 2018Anxiety is the cause in 30 to 40% of patients who come to the emergency room with low-risk chest pain. However, it can be difficult to tell the difference between a heart attack and anxiety-related chest pain, especially when you’re in the middle of an anxiety attack.
Let’s discuss more about how anxiety affects the body and the difference between an anxiety attack and a heart attack. We also provide some tips for dealing with anxiety-related chest pain.
Why does anxiety cause chest tightness?
Fear is ours The body’s natural response to stress. When we feel fear, our autonomic nervous system is disrupted Fight-or-flight response is activated to protect us. This response involves both brain and body changes. Our brains are flooded with Adrenaline and cortisolwhile physical changes include Sweating, shortness of breath or muscle tension. If the muscles tense and your heart rate increases, you may start to do this hyperventilate and contribute to chest pain.
What does anxiety chest pain feel like?
Chest pain is a common symptom of panic attacks. Chest tightness caused by anxiety can occur in a variety of ways. For some, chest discomfort can develop gradually, while others feel it very quickly.
Together Descriptions of fears Chest pain includes:
- Tightness or tension in the chest
- Sharp, stabbing or stabbing pain
- Persistent chest pain
- Numbness or dull pain in the chest
- Muscle twitches or cramps
If you’ve never experienced anxiety-related chest tightness, it can be an alarming experience. For many, the symptoms seem very similar to a heart attack. Although they are similar, there are significant differences between the two.
4 Ways to Eliminate Chest Tightness Due to Anxiety
Getting rid of chest pain can be difficult right now. However, these simple tactics can help you regain control of the situation.
1. Recognize what is happening
If it’s you suffer from anxiety or panic attack symptomsIt’s important to recognize that they happen and accept them – it will help you process what you’ve experienced. Recognition can also help you determine what decisions to make in the situation. If you notice that you are overstimulated, you can remove yourself from the situation to manage the symptoms.
2. Focus on your breathing
Calming Breathing exercises can help neutralize the shortness of breath or increased heart rate symptoms associated with anxiety. Focusing on breathing can help you Stop the stress response. You should expect that it will take a few minutes of conscious breathing to feel relief. You can use breathing exercises and techniques anywhere and as often as necessary.
Together Breathing exercises for anxiety:
- 4-7-8 breath: This simple but effective breathing technique can reduce stress. To perform 4-7-8, inhale four times, hold your breath seven times, and exhale eight times.
- The boxing breath: Box Breath is used to slow your breathing. First, exhale completely, inhale four times, hold the breath for another four times, and then exhale four times. Repeat the process three to four times.
- Abdominal breathing: Also known as diaphragmatic breathing, abdominal breathing provides a deep 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 stomach expand. Then exhale slowly and feel your stomach contract.
3. Use the 3-3-3 technique
Sometimes anxiety symptoms may appear. You can use that 3-3-3 fear technique to curb physical symptoms. Using this technique can help you feel grounded and more in control. It’s easy to do and an effective way to distract yourself from triggers that might be causing anxiety and redirect your focus.
How to apply the 3-3-3 rule:
1. Name three things you can see around you. Focus on what they are and pay attention to distinctive features like color and texture.
2. Next, name three things you can hear. Are they high or loud?
3. Finally, choose three body parts you want to move.
4. Seek therapy
Short-term techniques to help you deal with anxiety symptoms in the moment are essential. However, they do not treat the underlying cause of your anxiety. If anxiety attacks or chest pain occur regularly due to anxiety symptoms, it’s time to talk to a doctor. Working with a therapist And cognitive behavioral therapy will be able to identify triggers and equip you with appropriate coping methods. Coping techniques help you feel more confident and in control of the situation, which can ease symptoms. CBT uses several techniques to identify and reprogram negative thoughts and behaviors that trigger anxiety.
CBT is an effective treatment for the following conditions:
- Panic disorder
- Generalized anxiety disorder
- Social anxiety disorder
- Obsessive Compulsive Disorder
- Post-traumatic stress disorder
- Persistent 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 are prone to heart attacks or other heart disease. Heart attacks are the result Blockages in the coronary artery.
The most significant and noticeable difference between chest tightness due to anxiety and a heart attack is the location of the pain. Pain and tightness due to anxiety is most often located in the chest, while heart attack pain travels to other parts of the body – such as the arm or shoulder. The way you experience chest pain also varies. Anxiety-related chest pain tends to feel more severe, while heart attack chest pain has been described as uncomfortable pressure or narrowness. Another important difference is when these attacks occur – Heart attacks are more common during exertion, while panic attacks often occur at rest.
If you experience chest pain, it is best to seek medical attention, even if it is accompanied by anxiety. It’s better to know and address your fear than to risk it being 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 it comes to chest pain. Daily fear Usually does not cause chest pain in most people. Panic and anxiety attacks are more serious and can be debilitating when they occur. Chest tightness is one of the most common Symptoms of a panic attack or one Panic disorder.
Another distinction is between an anxiety attack and a panic attack. Anxiety and panic attacks are similar, however Anxiety attacks are generally less intense and are caused by a specific trigger. Panic attacks can appear seemingly without cause. Panic attacks can last anywhere 5 to 20 minutes. The duration and frequency depends on the severity of your panic disorder.
Too long; not read?
Chest tightness can be alarming, especially if you’ve never experienced it before. Immediate techniques such as deep breathing and the 3-3-3 rule may help, but do not solve the problem. If anxiety or panic attacks are the cause of your chest tightness, it’s best to treat the underlying cause of what’s making you anxious.
You should seek medical attention immediately if:
- The tightness in your chest lasts longer than 10 minutes.
- The pain begins to radiate from your chest into your arms.
- You begin to develop other physical symptoms.
