How to Stop Nausea from Anxiety

Health Disclaimer. This site does not provide medical advice

Nausea caused by anxiety can be quite uncomfortable, but there are several strategies you can try to help alleviate it. Here are some suggestions:

Deep Breathing

Practice deep breathing exercises to promote relaxation and calm your nervous system. Breathe in slowly through your nose, hold for a few seconds, and then exhale slowly through your mouth. Repeat this several times until you feel more relaxed.

Mindfulness and Meditation

Engage in mindfulness or meditation techniques to redirect your focus away from the anxiety and physical symptoms. This can help reduce nausea and promote a sense of calm. Apps like Headspace or Calm can provide guided meditation exercises.

Progressive Muscle Relaxation

Tense and relax each muscle group in your body progressively, starting from your toes and moving up to your head. This technique helps release tension and promotes overall relaxation.

Distraction Techniques

Engage in activities that divert your attention from the anxiety and nausea. This could involve listening to music, reading a book, watching a movie or TV show, or engaging in a hobby or activity you enjoy. You can also use jewelry, such as a mind monkey necklace or a twiddle (anti anxiety) ring.

Avoid Triggers

Identify any triggers that may be causing your anxiety and try to avoid or minimize exposure to them. This could include certain situations, people, or substances (such as caffeine or nicotine) that exacerbate your symptoms.

Stay Hydrated

Sip on clear fluids like water or herbal tea to stay hydrated, as dehydration can sometimes worsen nausea. Avoid large meals and opt for smaller, more frequent meals throughout the day to prevent feeling overly full or bloated.

Avoid Alcohol and Stimulants

Alcohol and stimulants like caffeine can increase anxiety and worsen nausea. It’s best to avoid or limit your consumption of these substances, particularly during periods of heightened anxiety.

Seek Support

Talk to someone you trust about your feelings of anxiety and nausea. Sometimes sharing your concerns with a supportive friend or family member can help alleviate anxiety symptoms. You may find Lilibut’s Facebook Group helpful for this.

Exercise Regularly

Engaging in regular physical activity can help reduce anxiety levels and promote overall well-being. Choose activities you enjoy, such as walking, jogging, yoga, or swimming, and try to incorporate them into your routine.

Consider Professional Help

If anxiety and nausea persist or significantly interfere with your daily life, it may be beneficial to seek professional help. A mental health professional, such as a therapist or counselor, can provide guidance, support, and additional coping strategies.

Remember, these suggestions may not work for everyone, and it’s important to find what works best for you. If your symptoms persist or worsen, it’s advisable to consult with a healthcare professional for a proper diagnosis and personalized treatment plan.