Nausea brought on by anxiety can be a distressing experience for those dealing with it, but there are ways to try and stop it in its tracks. One of the best ways to prevent nausea caused by anxiety is to manage your stress levels. Stress can play a major role in causing nausea, so it’s important to learn how to recognize when you’re feeling stressed and take steps to reduce those feelings.
One way of managing your stress is through relaxation techniques. Try breathing exercises, like deep breathing or progressive muscle relaxation. During these exercises, focus on taking slow, deep breaths that fill your lungs and chest while you relax each muscle group in your body from top-to-bottom. Doing so will help reduce tension in your body as well as quiet an anxious mind.
Lifestyle changes can help reduce nausea
It’s also important to take care of yourself both physically and mentally. Make sure you get enough sleep each night and eat balanced meals throughout the day to provide your body with the nutrition it needs. Regular exercise has also been linked to reducing stress levels and helping people better cope with anxious thoughts or feelings. Exercise helps release endorphins which act as natural painkillers for both physical and emotional pain and can help improve moods as well as bring about relaxation responses within the body itself.
Meditation is another great tool for relieving anxiety-induced nausea. During meditation, learn how to observe your thoughts without judgment or attachment. This allows us to become aware of our own thought patterns without getting caught up in the emotions they may evoke or reacting impulsively out of fear or distress. Studies have shown that regular meditation practice helps alleviate symptoms associated with anxiety such as nausea, racing heart rate, dizziness, shaking or sweating hands, etc., allowing us to better control how we respond in any given situation instead of being taken over by our emotions.
Here are a few things you can try right now to reduce nausea:
- Practice deep breathing: Deep breathing is a great tool for relaxation and relieving anxiety-induced nausea. It works by allowing our body to slow down its physical reactions, as well as calming our mind. When we take deep breaths, the oxygen we bring into our lungs is circulated throughout our bodies and helps to relax muscles and reduce tension in the body.
- Drink fluids: Stomach distress can be worsened by dehydration, so it’s essential to stay hydrated if you’re feeling anxious. Water and juices with electrolytes are ideal alternatives – caffeine or alcohol should be avoided as they may worsen the scenario further.
- Eat small, frequent meals: To alleviate anxiety-induced nausea, it’s recommended to avoid heavy meals and opt for light snacks. Incorporate easily digestible foods into your diet: reach for fruits or vegetables instead of greasy or spicy menu items that can worsen the symptoms. Eating small portions consistently throughout the day is an ideal way to keep your stomach content without feeling overly full.
- Try ginger: Ginger is a natural remedy renowned for its ability to reduce nausea, whether in the form of tea, capsules, or candies. For an extra burst of flavor and relief, you can also try sucking on crystallized ginger pieces or adding it to your recipes.
- Avoid triggers: Strong smells, bright lights, and certain foods may amplify the condition’s symptoms – so if possible try to limit exposure in order to reduce feelings of unease.
Finally, don’t be afraid to talk about what you’re going through with someone you trust like a family member or friend; just having someone listen can be incredibly therapeutic when it comes to managing anxiety-related symptoms such as nausea. Additionally, if self-management isn’t cutting it speak with a doctor or mental health professional who may recommend therapy or medication that could potentially help keep anxiety symptoms at bay for good!