How to relieve the lump in the stomach due to stress?
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Time to read 3 min
The feeling of a knot in the stomach due to stress is not just a psychological phenomenon. It is a real bodily and visceral expression of anxiety that can become a handicap in everyday life. It is therefore essential to understand the origin of this state and find a solution to remedy it. But then, how can you relieve the knot in the stomach due to stress ?
Summary
What is stress? How does the knot in the stomach of stress manifest itself in our body? What states of stress can give us a knot in the stomach? How to remove a knot in the stomach? A meditation course Can stress be beneficial? Example of a situation with 2 different people Frequently Asked Questions
Key points to remember
- Stress can cause a feeling of knots in your stomach via the gut-brain axis.
- Techniques such as breathing, cardiac coherence or meditation are effective in relieving tension.
- Reorganizing your daily routine and thinking positively helps you manage stress better.
- Stress can be beneficial for some people by boosting their performance.
- Learning to know yourself and accept stress is essential to managing it effectively.
What is stress?
Stress is defined as the set of physiological and psychological phenomena caused by a disturbance of the environmental balance. According to the WHO, “ stress occurs in a person whose personal resources and coping strategies are exceeded by the demands placed on him” ( WHO, Arck et al., 2001 ) .
How does the feeling of stress in our stomach manifest in our body?
Stress manifests itself in different ways in our body. Feeling a lump in the stomach is a symptom called psychosomatic stress.
These abdominal pains are a reflection of the emotional expression that is transmitted via the gut-brain axis governed by the vagus nerve. This nerve allows the management and transfer of information continuously between the digestive system and the brain. Thus, the nervous system present at the intestinal level participates in stress and anxiety .
In this way, during a stressful situation , it is likely that the stomach contracts and knots, causing a feeling of a ball in the stomach . This ball in the stomach , caused by anxiety , can induce digestive disorders (diarrhea, constipation, nausea, loss of appetite, etc.).
In some cases, the individual may face difficulty in absorption at the intestinal level. If stress becomes chronic , certain nutritional deficiencies may set in.
What stress conditions can make us feel sick to our stomach?
There are various causes of stress that cause a lump in the stomach .
Among them, we can cite the anxiety expressed by the body for all situations of fear and imbalance in the close environment that surrounds us.
This form of stress originates from many situations such as a particular event (breakup, illness, failures, exams, etc.), an accumulation of tasks to be carried out (at work or at home), but also disagreements with those around you (argument, lack of recognition, conflicting relationships, etc.).
Sometimes, the causes concern anticipatory anxiety . Indeed, some people are more prone to stress because their body seeks to anticipate each task or event in their daily life in order to better prepare for it. These people project themselves to a more or less short time in order to better manage and anticipate their reaction. However, the body finds itself in a situation of constant alert.
Chronic stress is at high risk of taking place in cases of anticipatory anxiety, inducing numerous consequences on the health and well-being of the individual.
How to remove a knot in the stomach?
The feeling of a knot in your stomach caused by stress can be very unpleasant and can become a burden on a daily basis.
Here are some tips to limit this feeling of a lump in your stomach:
Breathing exercises are a good alternative to improve blood circulation and therefore help to limit this feeling of knot in the stomach. The stomach will relax, and cramps will be less present.
Cardiac coherence is a technique that aims to control your breathing by trying to prolong your inspiration and expiration. By lengthening these breathing phases, the heart rate will gradually decrease, the feeling of stress and anxiety will, in turn, diminish. In addition, focusing your mind on your breathing helps to clear your thoughts. Relaxation is essential to better manage your anxiety .
Each person will have their own tips for relaxing . Some will need to immerse themselves in the dark and with calm . Others will feel better outside in contact with nature. Some will easily find a way to relax at any time of the day thanks to positive thoughts. A simple coffee break can be a means of relaxation .
Constantly listen to your needs and your body to find what soothes you, reassures you. Be patient and don't give up after a few tries, it can take time.
