As the holiday season and 2024 draws to a close, it's normal to experience anxiety. On the one hand, the holiday season can be stressful with all the travel, gift shopping and schedule juggling. On the other hand, the start of a new year can also cause anxiety as you plan for the next 12 months and wonder what will happen in 2025.
While you are probably familiar with common symptoms of anxiety such as feeling restless, tired or irritable, a panic attack or anxiety can cause more intense symptoms such as nausea, increased heart rate and chest pain. According to A A 2018 studyin 30% to 40% of patients seen in the emergency room for low-risk chest pain, anxiety is the cause. However, telling the difference between a heart attack and chest pain caused by anxiety can be challenging, especially if you're in the middle of an anxiety attack.
Let's talk more about how anxiety affects the body, as well as the difference between an anxiety attack and a heart attack. We'll also give some tips for dealing with chest pain caused by anxiety.
Why does anxiety cause chest tightness?
The anxiety is ours the body's natural reaction to stress. When we experience fear, our autonomic nervous system is fight or flight response it activates to protect us. This response also involves changes in the brain and body. Our brains are flooded with adrenaline and cortisolwhile physical changes include sweating, shortness of breath or muscle tightness. As your muscles tense up and your heart rate rises, you may begin to do so hyperventilate and contribute to chest pain.
How do anxiety chest pains feel?
Chest pain is a common symptom of panic attacks. Chest tightness caused by anxiety can manifest in several ways. For some, the onset of chest discomfort may be gradual, while others may feel it very quickly.
Common descriptions of anxiety chest pain includes:
- Tightness or tightness in the chest
- Sharp, stabbing or shooting pains
- Constant chest pain
- Stiffness or dull pain in the chest
- Muscle spasms or cramps
If you haven't experienced chest tightness from anxiety, it can be an alarming experience. For many, the symptoms seem 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
At the moment, it can be difficult to get rid of chest pain. However, these simple tactics can help you regain control of the situation.
1. Recognize what is happening
When are you experiencing symptoms of anxiety or a panic attackit is important to recognize that they are happening and accept them — this will help you overcome what you are experiencing. Acknowledgment can also help you determine what decisions to make about the situation. If you find yourself overstimulated, you can remove yourself from the situation to manage your symptoms.
2. Focus on your breathing
Calming breathing exercises can help offset shortness of breath or increased heart rate symptoms associated with anxiety. Focusing on your breathing can help put an end to the stress response. You should expect it to take several minutes of intentional breathing to feel relief. You can use breathing exercises and techniques anywhere, as often as needed.
Common 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 your breath for seven counts, and exhale for eight counts.
- Breath of the Box: Box breathing is used to slow down your breathing. Begin by exhaling fully, inhaling for four counts, holding for another four counts, then exhaling for another four counts. Repeat the procedure three to four times.
- Belly breathing: Also known as diaphragm breathing, belly breathing offers a deep sense of relaxation. To practice, place your left hand over your heart and then your right hand over your stomach. Inhale slowly and feel your belly expand. Then slowly exhale and feel the contraction of the stomach.
3. Use the 3-3-3 technique
Sometimes, you can catch the symptoms of anxiety creeping up. You can use it 3-3-3 anxiety technique to prevent physical symptoms. Using this technique can help you feel grounded and in more control. It's simple to do and an effective way to distract yourself from triggers that can cause anxiety and redirect 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 notice identifying features like their color and texture.
2. Next, list three things you can hear. Are they high-pitched or loud?
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 equip you with appropriate 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 predisposed to heart attacks or other cardiac conditions. Heart attacks result from 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 located in the chest, while the pain of a heart attack travels to other parts of the body – such as down the arm or to the shoulder. How you experience chest pain is also different. Anxiety chest pain tends to feel sharper, while heart attack chest pain is described as unpleasant pressure or tightness. 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 result in chest pain in most people. Panic and anxiety attacks are more severe and can be debilitating as 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 however, they are similar anxiety attacks are generally less intense and caused by a specific trigger. Panic attacks can occur for seemingly no reason. Panic attacks can happen anywhere 5 to 20 minutes. The duration and frequency will depend on the severity of your panic disorder.
Too long; I didn't read?
Chest tightness, anxiety can be alarming, especially if you have never experienced it. In-the-moment techniques such as deep breathing and the 3-3-3 rule can help, but not solve the problem. When anxiety or panic attacks are the source of chest tightness, it's best to treat the underlying cause of what's making you anxious.
You should see a doctor immediately if:
- Chest tightness lasts longer than 10 minutes.
- The pain begins to radiate from the chest and into the arms.
- You begin to develop other physical symptoms.