Stress vs Stomach: Why Your Stomach Hurts and How to Stop Cramps

An exam, an interview, a public speech, family problems, or a quarrel with a friend – and suddenly you can't get out of bed due to stomach cramps. Familiar? Nutritionist Elena Tuul explained why the stomach hurts during anxiety and stress and what to do about it.

How the Stomach and Stress are Connected

"In situations related to psycho-emotional stress, there is a powerful release of steroids and adrenaline in the body. The immune system releases so-called inflammatory cytokines, and the body switches from digestion to survival," said Elena Tuul.

For this reason, intestinal peristalsis is disrupted, and the sensitivity of nerve endings increases. This can lead to cramps in the abdomen and stomach pain, writes norma-media.

What to Do

We have figured out why the stomach hurts when we are nervous or anxious. But how can we help ourselves in such situations and not put life on pause?

"In such situations, it is important to quickly reduce the stress response, as pain is a consequence of anxiety or fear. Various methods of relieving emotional tension can be helpful," said the nutritionist.

Slow breathing: inhale through the nose for four seconds, exhale through the mouth for six to eight seconds, for three to five minutes.
Relaxing the abdominal muscles: place your palm on your stomach, slightly inflate it while inhaling, and consciously release tension while exhaling.
Shifting focus: press your feet into the floor, name five objects around you, tightly clench and release your fists (do this three to four times).
Wash your face with cold water or submerge your wrists in it.
Take a hot shower (including your head).
Drink warm chamomile or mint tea, as this can help relieve cramps.
Go for a walk.

Can You Get Rid of This Reaction to Stress?

"Why does the stomach hurt is a broad question. There can be many factors. But if we are talking about stress, then this reaction of the body is a conditioned reflex. You can try to retrain the nervous system," warned Elena Tuul.

Thoughts and Uncertainty. Anxiety as an emotion arises from our negative thoughts related to anticipating troubles and discomfort, as well as uncertainty about the future. Try to approach the stressful situation differently: "This is unpleasant, but not dangerous. It will pass."

Practices. Choose the most effective technique for relieving emotional tension for yourself and practice it first in a calm state, and then in stressful situations.

Health. Reducing the overall level of anxiety can be achieved through sleep routines, physical activity, and gentle body practices (yoga, stretching, regular walks in the fresh air).