Many individuals suffer from anxiety and panic when they have a chest ache. The reason can be unique and not very common. The chest can ache literally for numerous reasons, and in this case, anxiety attacks tend to be the last cause that one may look for. Anxiety can have physical symptoms as well, which can result in the feeling of tightness, discomfort, or even chest pain. Knowing the reason why people get anxious and end up having chest pain is very important, particularly for those who feel it every day.
Now we explore how anxiety causes chest pain, the most common reasons that trigger panic attacks, and ways through which one can cope with the symptoms. This information can help classify chest pain caused due to anxiety from other ailments.
Chest Pain Due to Anxiety vs. Chest Pain Due to Other Ailments
The attention while describing the symptoms of chest pain must be considered because it can be due to several underlying conditions, including heart problems. One of the best techniques to treat anxiety chest pain is to know the underlying factors.
Regardless of the area of pain, one important factor in the differential diagnosis of chest pain is its onset, which, according to history or events, led to its occurrence. While panic-driven anxiety can lead patients to experience chest tightness or pain, other medical emergencies such as heart disease can be benign in design and erupt during exercise or can just come out of nowhere. Getting an ECG or a blood test done under the guidance of a doctor is vital to rule out any possible other conditions.
What Does Anxiety Chest Pain Feel Like?
Chest tightening and chest pain radiating towards the left or sharp pains in the center of the chest are ways to describe anxiety anguish or anxiety chest pain. Research from the American Heart Association and recent studies in the Journal of Anxiety Disorders suggest it could feel like any of the following:
- Sharp or Stabbing Sensation:
- Patients often report sudden pain towards the left center of their chest, completely shifting focus.
- Interestingly, this is why people describe an anxiety attack as brief but intense.
- Tightness or Pressure:
- Muscle tension at a subconscious level feels awkward, causing the chest to tighten as if a heavy barrier were on it.
- This extreme sensation relates to the fight-or-flight response.
- Soreness or Muscle Discomfort:
- Anxiety-induced chest pain may feel like muscle soreness or tenderness due to tension in the chest muscles.
- Unlike injury-related pain, this originates from anxiety-induced muscular tension.
A feeling of chest pain during anxiety can also cause significant fear and panic. Differentiating between anxiety pain and heart-related issues is challenging since both feel similar. Symptoms like an increased heart rate and breathlessness often accompany such pain. Identifying the source of anxiety is crucial as chronic physical rest resulting from anxiety may worsen the symptoms.
Anxiety Chest Pain and Heart Attack Discomfort
Chest discomfort due to anxiety and that of a heart attack differs in several ways, as shown below:
| Characteristic | Anxiety Chest Pain | Heart Attack Chest Pain |
| Prevalence | Frequent in anxiety; up to 40% experience it (NIMH). | Not always present; depends on the individual (AHA). |
| Pain Description | Sharp, stabbing, or tight and lesser in magnitude. | Heavy, crushing, or pressure-like pain; typically intense. |
| Duration | Brief, lasting a few minutes or less. | Longer-lasting; can persist for several minutes to hours. |
| Triggers | Stress, anxiety, or panic attacks. | Physical activity or no apparent trigger. |
| Associated Symptoms | Shortness of breath, dizziness, rapid heart rate, sweating. | Pain radiating to the arm, jaw, or back; nausea, cold sweats. |
| Relief from Pain | Subsides with relaxation techniques. | Often requires medical attention; does not ease with rest. |
While chest pain may weakly correlate with anxiety, it is essential to consult a doctor whenever new or severe episodes arise to rule out serious conditions.
Easing Anxiety’s Related Chest Pains
Anxiety-related chest pain is unpleasant and can disrupt daily life. Fortunately, several at-home and professional remedies can alleviate these symptoms.
At-Home Remedies for Anxiety Chest Pain
- Deep Breathing Exercises:
- Slow, deep breathing can relax the body and reduce anxiety-related tension.
- Journal of Clinical Psychology research shows that controlled breathing curbs physical anxiety symptoms.
- Example Exercise: Inhale deeply for a count of four, hold for four, then exhale slowly for six seconds. Repeat until calm.
- Mindfulness and Meditation:
- Calms the nervous system, reducing anxiety and its physical manifestations.
- Research highlights the effectiveness of mindfulness practices.
- Example Practice: Spend 10 minutes focusing on your breathing or thoughts using apps like Calm.
- Progressive Muscle Relaxation (PMR):
- Alternating between tensing and relaxing muscles relieves physical tension.
- Proven to reduce anxiety in Journal of Anxiety Disorders.
- Avoiding Stimulants:
- Caffeine and nicotine can exacerbate symptoms. Switch to calming herbal teas like chamomile or peppermint.
- Physical Activity:
- Regular exercise releases endorphins that alleviate anxiety symptoms. Activities like yoga or walking are particularly beneficial.
- Herbal Remedies:
- Valerian root, chamomile, and lavender may reduce anxiety.
Professional Help for Anxiety Chest Pain
- Cognitive Behavioral Therapy (CBT):
- Effective for addressing negative thoughts and managing anxiety triggers.
- Medication:
- SSRIs and anti-anxiety medications may help under medical guidance.
- Biofeedback Therapy:
- Teaches control over physiological functions like heart rate and muscle tension.
- Therapeutic Relaxation Techniques:
- Techniques like guided imagery can relieve anxiety-induced tension.
Conclusion: Can Anxiety Cause Chest Pain Every Day?
Yes, anxiety can cause daily chest pain. Research indicates up to 40% of individuals with anxiety experience chest pain during stressful periods. While usually short-lived, it’s crucial to distinguish it from serious conditions. Managing anxiety through mindfulness, therapy, or professional support can significantly reduce these symptoms.
If anxiety chest pain affects your life, seek professional help to address the root cause and improve well-being.
