|

Nervous Stomach: Causes, Symptoms, and Treatment

By Ethan Thompson

Daily conflicts, worries, and responsibilities can induce stress and anxiety, often manifesting in surprising physical ways. One common manifestation is experiencing significant discomfort often referred to as “stomach nerves”.

The intricate connection between our brain and digestive system, often called the gut-brain axis, explains why emotional overload can lead to abdominal distress.

What Are “Stomach Nerves”?

Anxieties and daily worries can translate into physical symptoms, with stomach nerves being a prevalent one. High anxiety states or emotionally charged experiences frequently lead to discomfort in the upper abdomen, often described as a gnawing or cramping sensation in the “pit of the stomach”.

This discomfort can be sharp, persistent, and severely disruptive, making it crucial to identify the cognitive and situational triggers and learn effective management strategies for recurring episodes.

What Causes Them?

Elevated anxiety and stress are the primary drivers behind stomach nerves. These emotional disturbances stem from cognitive factors: our thoughts, ongoing worries, and how we cope with challenges. Anxiety’s cognitive symptoms include intrusive thoughts, relentless worrying, and feelings of dread.

Over time, these thoughts can dominate mental focus and significantly impact mood. If left unaddressed, these psychological states can manifest physically through a process known as somatization. Somatization is the unconscious conversion of psychological distress into organic and functional physical symptoms.

This process highlights the profound connection between mind and body; severe mental or emotional imbalances invariably affect physical well-being. Specifically, when anxiety and stress become chronic emotional states, they often trigger the physical symptoms of stomach pain and discomfort.

When Do They Appear?

Stomach nerves don’t stem from a single type of experience; various circumstances can precipitate this discomfort.

1. As a Response to Specific Stimuli

Throughout life, specific situations can provoke acute stress and nervousness. Common examples include exam periods, job interviews, or awaiting medical test results. In these scenarios, experiencing stomach nerves is considered a normal physiological response. The body activates in anticipation of a perceived threat or challenge. Crucially, this anxiety-induced stomach pain typically subsides once the stressful event concludes.

2. Chronic Anxiety and Stress States

The most debilitating and persistent forms of stomach nerves are those linked to chronic anxiety and stress. When negative emotions become a permanent fixture, leading to constant stomach discomfort, the physical symptoms do not dissipate. In such cases, taking active steps to improve psychological health is vital to alleviate both the emotional distress and the associated physical symptoms.

7 Strategies to Alleviate This Discomfort

Fortunately, even for severe cases of stomach nerves, several actionable strategies can help reduce or eliminate the symptoms.

1. Aim to Control Anxiety

The primary cause of stomach nerves is persistently high anxiety and stress, often fueled by ongoing worries. Therefore, the initial step involves identifying the specific thoughts and concerns generating these negative states. Once identified, work on modifying these thought patterns or finding solutions to underlying problems. For chronic anxiety, self-management can be challenging, making it highly advisable to seek guidance from a mental health professional.

2. Reduce Daily Stress

While easier said than done, effective daily organization can help prioritize tasks and create dedicated time for relaxation and disconnection. This approach fosters a more relaxed lifestyle, reduces daily pressures, and minimizes emotional wear and tear.

3. Practice Breathing and Relaxation Exercises

To cultivate a calmer lifestyle, mastering proper breathing and relaxation techniques is invaluable. Performing abdominal breathing exercises, which engage the diaphragm, enhances oxygen intake and promotes a sense of daily relaxation. Furthermore, during moments when anxiety or stress begin to overwhelm, engaging in relaxation exercises in quiet environments with slow, deep breaths proves highly effective in lowering the body’s activation levels.

4. Control Your Diet

High-calorie foods, excessive carbohydrates, and stimulating foods and beverages can exacerbate discomfort and gastric pain. Maintaining a varied and balanced diet is crucial, not just when experiencing stomach nerves but throughout life. A healthy diet supports lighter digestion and avoids overworking the gastrointestinal system.

5. Engage in Relaxing Physical Exercise

Disciplines like yoga and Pilates offer numerous physical benefits and contribute to a calm and relaxed mental state. These exercises help relieve both physical and mental tension, enhancing overall well-being. Even simple routines can rapidly reduce tension, easing or even eliminating stomach nerves.

6. Pursue Enjoyable Activities

If intense physical exercise isn’t preferred, dedicate time daily to activities that bring pleasure, relaxation, and a sense of detachment. Hobbies like painting, crafts, or reading can aid in disconnecting from stressors. Similarly, outdoor activities are highly beneficial for reducing stress levels.

7. Calming Drinks and Herbal Infusions

When the pain associated with stomach nerves has already set in, several natural remedies in the form of teas and infusions can help mitigate the intensity of discomfort. Some beneficial infusions include:

  • Chamomile
  • Passionflower
  • Lemon Balm
  • Anise
  • Clove
  • Linden and Peppermint
  • St. John’s Wort
  • Valerian root infusion