But there are also several factors that make some people an easier target for the disease. population, according to the medical journal Gastroenterology. GERD is far from rare: In fact, it occurs in 20 percent of the U.S. It could be a case of gastroesophageal reflux disease-GERD, for short-a condition that causes the acid and food in your stomach to rise into your esophagus, and sometimes even enter your mouth or lungs. A therapist will be able to work with you to talk through different situations that cause your anxiety and share strategies on how to best cope.Feel like you just can’t keep that nasty stuff in your belly from bubbling up into your throat? What you’re experiencing might not be run-of-the-mill heartburn. Talk therapy treatment can be offered in a group or an individual setting when it comes to working with general anxiety or panic disorders. It causes chemical changes³ in your brain that increase your feelings of low mood and anxiety. In the same way, people may drink alcohol to try and change their mood to feel more relaxed however, alcohol is a depressant. However, this sensation is temporary research has shown that smoking actually increases anxiety and tension in the body. If you’re a current smoker, you may get a sense of relaxation when you have a hit of nicotine. While alcohol and smoking can feel like an aid to numb stress and reduce anxiety, these substances can worsen your mental health. It’s best to download a few and figure out which are most helpful to you. Smartphone applications can come at a cost or free of charge. Situational applications that present a range of circumstances and strategies to help overcome themĪpplications that provide guided meditation and relaxationĬreative applications where you can color or draw to help calm the mind Some of these include:Īpplications designed for journaling about your emotions/fearsĮducational applications that teach you about what your anxiety means There is a diverse range of smartphone applications designed to help you manage your anxiety. It’s not uncommon to carry a smartphone with you most of the time. The idea of the 3-3-3 rule is that it distracts your brain and helps create a sense of control. Choose three different parts of your body to adjust - move your head side to side, tap your foot, or touch your thumb to each finger. Listen to the noises around you and take note of 3 different sounds - how loud are they? How high or low is the pitch? Notice the details - the colors, the textures, the age. Look around and try to name 3 things you can see within your surrounding environment. The first trick to applying the 3-3-3 rule is when you feel the anxiety coming on, you must be able to stop and acknowledge the feeling. The 3-3-3 rule is a trick used by some people to help manage the anxiety causing their physical symptoms. Incorporating some gentle stretches and rotations can help bring movement back into your muscles. You may also feel tightness in particular parts of your body - perhaps the muscles around your neck feel stiff. This process helps to slow the rate of breathing. To optimize the exercise, try and let the air flow deep into and out of your lungs. It can be helpful to set aside time to really work on breathing deeply, in through your nose for 5 seconds and exhaling out through your mouth for 5 seconds. Have you ever noticed when you feel anxious that your body can tense up? This tension can affect your breathing you might find yourself holding your breath, or your breathing rate might increase.Ĭalming breathing techniques can be done anywhere and only require a few minutes to be carried out. These techniques may not work for you in every situation, but they are good tools to have on hand to try at any given time. Various treatment options are available for working through anxiety. When anxiety is the main cause of your chest tightness, the most effective solution is to treat the underlying anxiety. What can you do to relieve chest tightness caused by anxiety?
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