Why Does Anxiety Cause Stomach Problems?

Anxiety is a very common problem that several people deal with on a daily basis. Though it is a mental issue, anxiety can affect your physical health as well.

But why does this happen? To understand this, we need to look at the strong link between the brain and the stomach. In this blog, we will explore why anxiety affects digestion, what common stomach problems are linked to anxiety, and how you can manage these symptoms in everyday life.

The Link Between the Brain and the Stomach

Our stomach and brain are closely connected through a link known as the gut-brain axis. Your gut has millions of nerve cells. These nerves are connected to the brain through the vagus nerve.

When you feel anxiety kicking in, your brain sends signals to your gut. These signals change the way your stomach and intestines work.

This is why people get “butterflies in the stomach” before an exam, a job interview, or a big event. Anxiety makes the stomach react, sometimes in painful or uncomfortable ways.

How Anxiety Affects Digestion?

When you feel anxious, your fight-or-flight response gets activated due to the release of adrenaline. Due to this, more blood rushes to your muscles and less to your stomach. This sudden difference in blood level can affect the process of digestion.

This can cause symptoms such as:

Nausea - Feeling the urge to vomit whenever you feel anxious

Stomach cramps - Feeling pain or pressure in your belly

Bloating or Gas - Noticing your lower abdomen looks swollen, or passing gas more than usual.

Diarrhea or Constipation - Stool either gets watery or is not able to pass at all.

Indigestion - Discomfort after eating. Can be present with burps.

Why Anxiety Triggers Stomach Problems?

Fight-or-Flight Response

Digestion slows down due to a change in blood level, and this can cause nausea, constipation, or stomach pain.

More Stomach Acid

When you are stressed or anxious, your body releases stress hormones like adrenaline and cortisol. These hormones affect the stomach in many ways. They can increase stomach acid, which causes heartburn and indigestion.

Muscle Tightness

Anxiety can cause your muscles to tighten up due to the fight-or-flight reaction. The stomach and intestine have muscles too, which also get tightened. This can cause sharp pains, cramps, or a feeling of pressure inside your belly.

Irritable Bowel Syndrome (IBS)

Anxiety is closely linked with a condition called Irritable Bowel Syndrome, or IBS. IBS causes stomach pain, bloating, diarrhea, or constipation. Stress and anxiety make these symptoms worse. This is why people with IBS often feel more discomfort when they are worried or nervous.

The Anxiety-Stomach Cycle

Since the brain and stomach are connected closely, disturbance in one affects the other and a cycle is created. When you are anxious, your stomach hurts. When your stomach hurts, you feel more anxious. Over time, this cycle can make both anxiety and stomach problems feel worse.

Tips to Manage Anxiety-Related Stomach Problems

Practice Deep Breathing- Slow and deep breaths will supply more oxygen to your brain, which can help calm it down, which in turn will soothe the stomach as well.

Eat Smaller Meals- Large meals can worsen indigestion when you are anxious. Hence, it would be beneficial to opt for smaller and easier-to-digest meals.

Avoid Caffeine and Spicy Foods- Coffee, tea, energy drinks, and spicy foods can upset your stomach and increase anxiety. Switch to herbal options like chamomile or peppermint.

Stay Active- Exercise daily or go for walks, as movement helps the process of digestion as well as alleviates the symptoms of anxiety.

Stay Hydrated- Water helps lessen the bloating and facilitates digestion, and it can also calm the stomach.

Sleep Well- Lack of proper sleep can worsen anxiety, which in turn can cause stomach problems. You should aim for 7-8 hours of sleep per night.

Seek Help From Professionals- If you feel these symptoms are affecting your daily life, it is important to visit an anxiety specialist and get properly diagnosed.