Anxiety Nausea: How to Identify & Treat the Symptoms

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Understand exactly why anxiety nausea happens & how it feels
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Anxiety and nausea are both unpleasant feelings, and they’re even worse when you’re experiencing them at the same time! The human body is complex, but it’s frustrating to experience nausea and not know if it’s because of anxiety or because of a separate issue. If you’re trying to figure out whether your upset stomach is due to physical illness or mental stress, we’ll do our very best to give you those answers and to tell you how to cope with the symptoms—with the help of qualified physical and mental health experts.

How to Know If Your Nausea Is From Anxiety

If you’re experiencing anxiety nausea, you’ll likely feel a churning, fluttering, or unsettled feeling come on suddenly when experiencing a stressful situation or worrying thought. Your nausea may also be accompanied by other symptoms of anxiety, like excessive sweating, shortness of breath, or a racing heartbeat.

Section 1 of 5:

What does anxiety nausea feel like?

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  1. Anxiety nausea may feel like a churning sensation in your stomach. Your stomach may also have a “fluttery” or otherwise unsettled feeling. These feelings of nausea may come on suddenly, especially when you’re feeling stressed, worried, or anxious. The nausea may be accompanied by other symptoms like appetite loss, increased heart rate, sweating, dizziness, and vomiting.
    • Keep in mind that the range and intensity of these symptoms can vary based on a person’s anxiety level and bodily response. [1]
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Section 2 of 5:

How to Tell If Nausea Is From Anxiety or Illness

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  1. 1
    Identify if you have other common symptoms of anxiety. Nausea can happen with or without anxiety, so it may help to identify any symptoms of anxiety you’re experiencing in addition to your feelings of nausea. For instance, take note of any shortness of breath, trembling hands, or racing heartbeat. These symptoms are typically related to anxiety, so they’re a strong sign that the nausea you’re experiencing is anxiety-related. Other common symptoms of anxiety include: [2]
    • Feelings of nervousness or restlessness
    • Trouble focusing on anything but your worries
    • Trouble controlling your worry
    • A sense of impending doom
    • Sweating or shaking
    • Trouble sleeping
    • Muscle tension
    • Fatigue
    • If you’ve been diagnosed with an anxiety disorder or suspect you may have one , anxiety-induced nausea may be more likely. Some of the disorders associated with nausea include phobias , social anxiety disorder (SAD) , panic disorder, generalized anxiety disorder (GAD), and post-traumatic stress disorder (PTSD) .
  2. 2
    Consider the timing and persistence of your nausea. If you’re experiencing anxiety nausea, you’ll probably be able to identify something that you’re feeling stressed or anxious about. If the nausea suddenly came on when you were about to do something stressful or had an anxiety-inducing thought, then it’s more likely that the nausea is related to your heightened emotional state. [3]
    • However, some people experience anxiety nausea but can’t pinpoint why they’re feeling anxious—the anxiety may be happening in their subconscious or in a way that they can’t immediately identify, which is where speaking to a therapist may be helpful.
    • You should also consider the persistence of your nausea—does it go away within a few hours or days, or does it persist until you address emotional triggers? Gastrointestinal distress caused by illness or a physical ailment will usually resolve itself within a few days at most (unless there’s a more serious underlying issue). [4]
    • Anxiety nausea, on the other hand, may require the calming of your mind and nervous system—once you do that, your symptoms should subside. If you’re nervous about a big presentation, for instance, your nausea should go away once you finish the presentation.
  3. 3
    Rule out any other potential causes of nausea, like GI issues. Consider whether there are any other potential causes of your nausea aside from anxiety. For instance, could you be experiencing a gastrointestinal condition like gastroesophageal reflux disease (GERD) , irritable bowel syndrome (IBS), or stomach ulcers ? These are common, everyday causes of nausea, so if you can’t identify any anxiety symptoms or reasons for you to have anxiety, these conditions may be to blame. [5]
    • You should also consider other causes of nausea like viral or bacterial infections (e.g., the flu, food poisoning, etc.), migraines (severe headaches often accompanied by queasiness), and pregnancy (often inducing morning sickness, which involves nausea and vomiting).
    • If you think your nausea may be due to one of these issues and it doesn’t resolve itself within a few days, consult with a doctor or healthcare provider about your symptoms.
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Section 3 of 5:

Can anxiety really cause nausea?

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  1. Yes, anxiety can cause very real nausea in the body. The body interprets anxiety as a genuine danger, which releases hormones like adrenaline and cortisol that trigger a fight-or-flight response. In turn, this response sparks a series of physiological changes like heightened heart rate, blood pressure, and breathing rates. These changes may also impact digestive function, which often manifests as an upset stomach or nausea. [6]
    • The impact on your digestive function may also cause heartburn, acid reflux, gas, bloating, diarrhea, constipation, or painful bowel spasms. These symptoms are more likely to arise or feel more severe if you have a preexisting digestive condition like irritable bowel syndrome (IBS).
    • In extreme cases of long-term anxiety, chronic digestive symptoms may arise. These symptoms include a long-term change in appetite or sudden weight loss, both of which should be discussed with a qualified medical professional.
    EXPERT TIP

    Alexandra Janelli

    Certified Hypnotherapist & Anxiety and Stress Management Coach
    Alexandra Janelli is a Certified Hypnotherapist, Anxiety & Stress Management Coach, and owner and founder of Modrn Sanctuary, a holistic health and wellness facility in Philadelphia, Pennsylvania. With over 10 years of experience, Alexandra specializes in helping clients push through their roadblocks to achieve their goals using her hypnotherapeutic approach. Alexandra holds a BS from the University of Miami. She graduated from the Hypnosis Motivation Institute with an Advanced Training Graduate Diploma in Hypnotherapy and Handwriting Analysis. Alexandra is also a Certified Life Coach from the iPEC Coach Training Program. She has worked with Academy Award Nominee Actors, world-renowned photographers, singers, top-level executives, and professionals across many sectors of business. Alexandra has been featured on MTV, Elle Magazine, Oprah Magazine, Men's Fitness, Swell City Guide, Dossier Journal, The New Yorker, and Time Out Chicago.
    Alexandra Janelli
    Certified Hypnotherapist & Anxiety and Stress Management Coach

    It's important to recognize that anxiety is a natural state. We all have it, it happens to everyone. Change only happens when you can first have an awareness of what's going on. The more that you can be aware of what your triggers are, the more in control and empowered you can be.

Section 4 of 5:

How to Cope with Anxiety Nausea

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  1. 1
    Soothing the Nausea Before addressing the underlying anxiety, focus on calming your stomach and reducing your nausea symptoms . There are a few ways to relieve anxiety-induced nausea, which may require a different approach than infection- or ailment-induced nausea. Here are a few quick things you can do to try to alleviate your nausea : [7]
    • Practice box breathing: Inhale slowly and deeply for four counts, then hold your breath for four counts, then exhale for another four counts. Hold for four counts, then repeat.
    • Practice belly breathing : Lay down on your back and place one hand on your stomach and the other on your chest. Breathe naturally and take note of which hand is moving—the one on your belly, stomach, or both. Focus your breath into your belly so that you only feel the hand on your stomach rise as you inhale and exhale.
    • Eat or drink a soothing food: Drink some ginger tea or chew on a piece of ginger candy to take advantage of ginger’s anti-nausea properties. Or, eat a small amount of something dry and flavorless, like plain crackers or bread.
    • Change your clothing: If you’re wearing anything tight or restrictive, change into something that doesn’t restrict or press on your stomach.
    • Distract yourself : Try to take your mind off your nausea with activities like taking a walk, watching TV, or reading a book.
    • Try aromatherapy : Use an essential oil with nausea- and anxiety-relieving properties like peppermint or lavender . Inhale slowly from the bottle or diffuse them in an oil diffuser.
  2. 2
    Calming the Anxiety Once your nausea has been at least somewhat alleviated, focus on the anxiety itself. It’s not enough to just manage the symptoms of your anxiety—you will get the most relief by addressing the root causes of your anxious thoughts and feelings. Resolving anxiety is a much more complex process, but here are some potential techniques and strategies to help you deal with anxiety : [8]
    • Practice mindfulness : Engage in mindfulness meditation to cope with anxious thoughts. Mindfulness and meditation both work well, explains board-certified gastroenterologist Dr. Peter Gardner, and they can help you to stay in the present rather than obsessing about the future or past. If meditation isn’t your thing, try another mindfulness practice like journaling .
    • Try a sensory exercise: Certified anxiety and stress management coach Alexandra Janelli advises to “close your eyes to take away the visual stimulation of whatever’s around you…Focus on getting back into your body and try to have the sensation of what it’s like to sit in the chair, then make your body melt into the chair…[Then] focus on the breath and…focus on each exhale that’s bringing the body down more.”
    • Make small lifestyle changes: Incorporate simple changes into your daily routine like exercising, feeding your body with nutritious foods, limiting caffeine and alcohol intake, and getting enough sleep .
    • Lean on your support system: Join a support group for anxiety or reach out to trusted family and friends to talk through your experiences and fears.
    • Talk to a mental health professional : Cognitive behavioral therapy (CBT) and other types of therapy (e.g., somatic therapy, art therapy, etc.) can do wonders in treating anxiety and anxiety-related symptoms. As licensed clinical psychologist Dr. Chloe Carmichael explains, “a good therapist is going to teach you skills that you’ll be able to use throughout your life…If you’re wondering if you might benefit from talking to someone…try to find a therapist that offers a free 15-minute phone call so you can give them a little thumbnail of what you're going through and get some basic feedback about it.”
    EXPERT TIP

    Chloe Carmichael, PhD

    Licensed Clinical Psychologist
    Chloe Carmichael, PhD is a Licensed Clinical Psychologist who runs a private practice in New York City. With over 12 years of psychological consulting experience, Dr. Chloe specializes in relationship issues, stress management, self-esteem, and career coaching. She has also instructed undergraduate courses at Long Island University and has served as adjunct faculty at the City University of New York. Dr. Chloe completed her PhD in Clinical Psychology at Long Island University in Brooklyn, New York, and her clinical training at Lenox Hill Hospital and Kings County Hospital. She is accredited by the American Psychological Association and is the author of “Nervous Energy: Harness the Power of Your Anxiety” and “Dr. Chloe's 10 Commandments of Dating.”
    Chloe Carmichael, PhD
    Licensed Clinical Psychologist

    Chronic anxiety shows a need for improved coping skills or a life change. If my client is feeling overwhelmed by stress, I’d first want to know if there are normal levels of stress in their life but they need more coping skills, or if their life has become unmanageable to the point where they need to make some changes.

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Section 5 of 5:

When to Seek Medical Attention for Nausea

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  1. Visit a doctor if nausea is accompanied by more severe symptoms. Stomach upset is a very common ailment and is usually nothing to worry about. However, if you experience nausea for an extended period of time or in conjunction with other, more severe symptoms, you should strongly consider seeing a doctor . Dr. Gardner affirms this advice, commenting that “if you tend to get nausea frequently for no reason, you ought to see somebody. That’s not common and can often be stress-related.”
    • Seek immediate medical attention if you experience nausea and : [9]
      • Chest pain
      • Severe abdominal pain or cramping
      • Blurred vision
      • Confusion
      • A high fever
      • A stiff neck
      • Fecal material or fecal odor in vomit
      • Rectal bleeding
    • Make a doctor’s appointment if: [10]
      • Your vomiting lasts for more than two days
      • You’re experiencing regular bouts of nausea and/or vomiting for more than one month
      • You’re experiencing unexplained weight loss alongside nausea and vomiting

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      References

      1. ↑ https://health.clevelandclinic.org/what-is-stress-nausea-and-how-to-deal-with-it
      2. ↑ https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961
      3. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC7978495/
      4. ↑ https://www.mayoclinic.org/symptoms/nausea/basics/when-to-see-doctor/sym-20050736?p=1
      5. ↑ https://www.pennmedicine.org/for-patients-and-visitors/patient-information/conditions-treated-a-to-z/nausea-and-vomiting
      6. ↑ https://health.clevelandclinic.org/what-is-stress-nausea-and-how-to-deal-with-it
      7. ↑ https://www.nhs.uk/conditions/feeling-sick-nausea/
      8. ↑ https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/feelings-and-symptoms/anxiety-fear-panic/
      9. ↑ https://www.mayoclinic.org/symptoms/nausea/basics/when-to-see-doctor/sym-20050736?p=1
      1. ↑ https://www.mayoclinic.org/symptoms/nausea/basics/when-to-see-doctor/sym-20050736?p=1

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