Could your chest pain be related to anxiety? Symptoms and 4 solutions

As the holiday season approaches and 2024 approaches. it’s normal to feel anxious. On the one hand, the holiday season can be stressful with all the traveling, gift buying and juggling schedules. On the other hand, starting a new year can also cause anxiety as you plan for the next 12 months and wonder what 2025 will hold.

While you are probably familiar with general symptoms of anxiety such as feeling restless, tired or irritable, having a panic attack or anxiety can cause more intense symptoms such as nausea, rapid heart rate and chest pain. According to a 2018 surveyin 30% to 40% of patients seen in the emergency department for low-risk chest pain, the cause is anxiety. However, distinguishing between a heart attack and chest pain caused by anxiety can be challenging, especially if you’re in the midst of an anxiety attack.

Let’s discuss more about how anxiety affects the body, as well as the difference between an anxiety attack and a heart attack. We’ll also provide some tips for dealing with chest pain caused by anxiety.

Why does anxiety cause chest tightness?

The concern is ours the body’s natural response to stress. When we experience fear, our autonomic nervous system fight or flight response activates to protect us. This response involves changes in both the brain and the body. Our brains are flooded with adrenaline and cortisolwhile physical changes include sweating, shortness of breath, or muscle tightness. As your muscles tighten and your heart rate quickens, you may begin 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 manifest itself in several ways. For some, the onset of chest discomfort may be gradual, while others may feel it very quickly.

Frequent descriptions of anxiety chest pain includes:

• Tightness or tightness in the chest
• Sharp, stabbing or stabbing pains
• Constant chest pain
• Numbness or dull pain in the chest
• Muscle twitches or spasms

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

4 ways to get rid of chest tightness from anxiety

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

1. Recognize what is happening

When you are you experience anxiety or symptoms of a panic attackit’s important to realize they’re happening and accept them – this will help you get through what you’re going through. Recognition can also help you determine what decisions to make about the situation. If you realize you are overstimulated, you can remove yourself from the situation to manage the symptoms.

2. Focus on your breathing

Soothing breathing exercises can help neutralize shortness of breath or the symptoms of an increased heart rate associated with anxiety. Focusing on your breathing can help stop the stress response. You should expect that it will take a few minutes of intentional breathing to feel relief. You can use breathing exercises and techniques anywhere, as often as needed.

Frequent breathing exercises for anxiety:

• 4-7-8 breath: This simple but effective breathing technique can reduce stress. To perform the 4-7-8, inhale for four counts, hold for seven counts, and exhale for eight counts.
• The Breath of the Box: Box breath is used to slow down your breathing. Start with a full exhale, inhale for four counts, hold for another four counts, then exhale for another four counts. Repeat the process three to four times.
• Abdominal breathing: Also known as diaphragmatic breathing, belly breathing offers a deep sense of relaxation. To practice, place your left hand on your heart and then your right hand on your stomach. Inhale slowly and feel your belly expand. Then exhale slowly and feel your belly tighten.

3. Use the 3-3-3 technique

Sometimes you can catch anxiety symptoms creeping up. You can use 3-3-3 Anxiety Technique to limit physical symptoms. Using this technique can help you feel healthy and more in control. It’s easy to do and an effective way to distract yourself from triggers that may be causing your anxiety and refocus.

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 note identifying characteristics such as their color and texture.
2. Then name three things you can hear. Are they tall or strong?
3. Finally, choose three parts of your body to move.

4. Seek therapy

Short-term techniques to help you manage your anxiety symptoms in the moment are essential. However, they do not treat the underlying cause of your anxiety. When anxiety attacks or chest pain from anxiety symptoms become a regular occurrence, 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 provide you with adequate coping methods. Coping techniques will help 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
• Post-traumatic stress disorder
• Persistent 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 significant and recognizable difference between chest tightness from anxiety and a heart attack is the location of the pain. Most often, the pain and tightness of anxiety is localized to the chest, while the pain of a heart attack spreads to other parts of the body, such as down the arm or to the shoulder. The way you experience chest pain is also different. Anxiety chest pain tends to feel sharper, while heart attack chest pain is described as uncomfortable pressure or tightening. Another important difference is when these attacks occur — heart attacks are more likely to occur during exertion, while panic attacks often occur during rest.

If you are experiencing chest pain, it is best to seek medical treatment, even if it is related to anxiety. It’s better to know and deal with 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, even though they are two very different experiences, especially when discussing chest pain. Daily anxiety usually does not usually cause chest pain for most people. Panic and anxiety attacks are more severe and can be debilitating while they occur. Chest tightness is one of the most common panic attack symptoms or a panic disorder.

Another distinction to make is between an anxiety attack and a panic attack. Anxiety and panic attacks they are similar though anxiety attacks are usually less intense and triggered by a specific trigger. Panic attacks can occur from seemingly no source. Panic attacks can go on anywhere from 5 to 20 minutes. The duration and frequency will depend on the severity of your panic disorder.

Too long; didn’t read?

Chest tightness can be alarming, especially if you’ve never experienced it before. In-the-moment techniques like deep breathing and the 3-3-3 rule can help, but not solve the problem. When anxiety or panic attacks are the sources of chest tightness, it is best to treat the underlying cause of what is causing you to worry.

You should see a doctor immediately if:

• Chest tightness lasts more than 10 minutes.
• The pain begins to radiate from the chest to the arms.
• You start to develop other physical symptoms.