Are you experiencing anxiety chest pain? Try these 4 ways to get rid of it

Most people know the common symptoms of anxiety, such as nervousness, rapid breathing, and a pounding heart, but one of the worst is a tightness in the chest, as if your heart is in a vice and your rib cage is holding your lungs too tightly to inhale . These constrictions and muscle cramps are a physical manifestation of panic or anxiety attacks and are responsible for them 30 to 40% of emergency care visits for chest pain that is ultimately unrelated to the heart attacks they can mimic.

For many, it can be difficult to recognize the difference between anxiety chest pain and a heart attack, especially in the midst of an anxiety attack or stressful situations. Let’s see how to tell the difference and what strategies you can use to relieve the pain.

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Why does anxiety cause tightness in the chest?

Anxiety is our body’s natural response to stress. When we experience fear, it is from our autonomic nervous system fight-or-flight response is activated to protect us. This response involves changes in both the brain and body. Our brains are flooded with it adrenaline and cortisolwhile physical changes include sweating, shortness of breath or tense muscles. As the muscles tense and your heart rate increases, you can begin 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 present itself in different ways. For some, the onset of chest discomfort may happen gradually, while others may feel it very quickly.

Just descriptions of fear Chest pain includes:

• Tightness or tension in the chest
  
• Sharp, stabbing or shooting pain
  
• Persistent chest pain
  
• Numbness or a dull pain in the chest
  
• Muscle twitching or spasms
  

If you haven’t experienced chest tightness due to anxiety, this can be an alarming experience. For many, the symptoms are very similar to a heart attack. Although they are similar, there are significant differences between the two.

4 Ways to Get Rid of Chest Anxiety

Getting rid of chest pain can be difficult at this time. However, these simple tactics can help you regain control of the situation.

1. Recognize what is happening

When you are experiencing anxiety or panic attack symptomsit is important to recognize that they happen and accept them. It will help you process what you are experiencing. Recognition can also help you determine what decisions to make about the situation. If you realize that you are overstimulated, you can remove yourself from the situation to control the symptoms.

2. Focus on your breathing

Calming breathing exercises can help neutralize the symptoms of shortness of breath or increased heart rate associated with anxiety. Focusing on breathing can help you put an end to the stress response. You might expect it to take a few minutes of intentional breathing before you feel relief. You can use breathing exercises and techniques anywhere, as often as necessary.

Just breathing exercises for anxiety:

• 4-7-8 breathing: This simple but effective breathing technique can reduce stress. To perform 4-7-8, inhale for a count of four, hold your breath for a count of seven, and exhale for a count of eight.
  
• The box breath: Box breathing is used to slow your breathing. Begin by exhaling fully, inhale for a count of four, hold for another count of four, and then exhale for another count of four. Repeat the process three to four times.
  
• Abdominal breathing: Abdominal breathing, also known as diaphragmatic breathing, provides a deep feeling of relaxation. To practice, place your left hand on your heart and then your right hand on your stomach. Breathe in slowly and feel your stomach expand. Then exhale slowly and feel your stomach contract.
  

3. Use the 3-3-3 technique

Sometimes you may notice symptoms of anxiety. You can use the 3-3-3 fear technique to curb physical complaints. 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 can cause anxiety and shift your focus.

Here’s how to use the 3-3-3 rule:

1. Name three things you can see around you. Focus on what they are and pay attention to identifying features, such as their color and texture.
2. Then name three things you can hear. Are they high or loud?
3. Finally, choose three parts of your body to move.

4. Seek therapy

Short-term techniques to help you manage anxiety symptoms at this time are essential. However, they do not treat the underlying cause of your anxiety. When anxiety attacks or chest pain due to anxiety symptoms occur regularly, it’s time to talk to a doctor. Working with a therapist And cognitive behavioral therapy will be able to help you identify triggers and equip you with adequate coping methods. Coping techniques make you feel more confident and in control of the situation, which can reduce symptoms. CBT uses multiple techniques to identify and reprogram negative thoughts and behaviors that cause anxiety.

CBT is an effective treatment for the following conditions:

• Panic disorder
  
• Generalized anxiety disorder
  
• Social anxiety disorder
  
• Obsessive-compulsive disorder
  
• Posttraumatic stress disorder
  
• Prolonged grief disorder
  

What is the difference between a panic attack and a heart attack?

Sometimes it can be difficult to distinguish anxiety chest pain from other types of chest pain, especially if you are prone to heart attacks or other heart conditions. Heart attacks are the result of blockages in the coronary artery.

The most important and recognizable difference between chest tightness due to anxiety and a heart attack is the location of the pain. Pain and tightness from anxiety are usually located in the chest, while pain from a heart attack moves to other parts of the body, such as down your arm or to your shoulder. How you experience chest pain is also different. Anxiety chest pain tends to feel sharper, while chest pain from a heart attack is described as chest pain heavy pressure or tightness. Another important difference is when these attacks occur — heart attacks are more common during exercise, while panic attacks are common during rest.

If you experience chest pain, it is best to seek medical attention, even if accompanied by anxiety. It’s better to know and address your anxiety 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, although they are two very different experiences, especially when it comes to chest pain. Daily anxiety usually do not result in chest pain for most people. Panic and anxiety attacks are more serious and can be disabling while they are happening. Chest tightness is one of the most common symptoms of a panic attack or a panic disorder.

Another distinction that must be made is between an anxiety attack and a panic attack. However, anxiety and panic attacks are similar anxiety attacks are generally less intense and caused by a specific trigger. Panic attacks can occur without any apparent source. Panic attacks can last anywhere 5 to 20 minutes. The duration and frequency depend on the severity of your panic disorder.

Too long; not read?

Chest tightness can be alarming, especially if you have never experienced it before. In-the-moment techniques like deep breathing and the 3-3-3 rule may help, but they won’t solve the problem. When anxiety or panic attacks are the cause of your chest tightness, the best thing you can do is treat the underlying cause of what’s making you anxious.

You should consult a doctor immediately if:

• The tightness in your chest lasts longer than 10 minutes.
  
• The pain begins to radiate from your chest to your arms.
  
• You start to develop other physical symptoms.