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Do you recall feeling a pit in your stomach, sweaty palms, racing heart, accompanied by an uncomfortable feeling in your throat– as though something is stuck, and you’re unable to swallow it down? This is a familiar feeling for around 38 million people in India who suffer from anxiety disorders, according to the World Health Organization (WHO).
We often wonder why we feel that lump in our throat and why something physiological in nature affects us physically. To decode the same, we at OnlyMyHealth spoke to an expert, Dr.Divya Ghai Chopra, Psychiatrist, De-addiction Specialist, Mindheal Clinics, Dehradun. Take a look at what our expert has shared.
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Why Does Anxiety Cause A Lump In Your Throat?
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Dr Ghai explains that anxiety causes muscle tension and manifests physically, not just emotionally– which is why we feel a “lump” or a “knot” in our throat.
When we experience stress or anxiety, our body releases hormones like cortisol and adrenaline. These hormones trigger various physical responses, such as increasing heart rate and blood pressure, among other effects.
The following symptoms generally accompany throat knots if the root cause is anxiety,
- Using your mouth to breathe
- Excessive breathing
- Tight muscles
- Coughing with anxiety
What Is Globus Sensation?
Dr Ghai said, “Globus sensation or Globus Hystericus is a persistent feeling that something is stuck in your throat. It is a type of conversion disorder which usually stems from anxiety.” According to research, up to 96% of globus sensation sufferers said that their symptoms got worse during intensely emotional times.
What Are Conversion Disorders?
Conversion disorder, classified as a somatic condition, is characterized by persistent changes in motor or sensory function. Symptoms can include weakness, paralysis, trouble swallowing, abnormal speech, numbness, or unusual sensory disturbances, often appearing in combination. According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) by the American Psychological Association (APA), conversion disorder occurs two to three times more frequently in women than in men. It commonly develops after significant life events or periods of intense stress.
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Expert Tips To Relieve The Uncomfortable Feeling
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According to Dr Ghai, making the following changes can help relieve this sensation by directly alleviating the root– anxiety. Our expert further emphasised that if the feeling persists and occurs very often, you should visit a mental health professional and then take it forward from there, but if the feeling is intermittent, that is, if it occurs periodically, then the following measures can aid in relieving the feeling.
Manage Stress
Stress can be overwhelming, and when left unchecked, it can amplify difficult feelings. Try identifying what situations or thoughts cause you the most stress. Incorporating daily practices like mindfulness, journaling, or short breaks can help you process these feelings. Even simple activities, like listening to calming music, reading, or spending a few minutes outside, can provide mental relief and help reduce the intensity of your emotions.
Engage in Physical Exercises
Movement isn’t just for the body—it benefits the mind too. Physical activity releases endorphins, the “feel-good” hormones, which can naturally improve your mood. Whether it’s a brisk walk, dancing to your favourite song, a yoga class, or going for a jog, any form of exercise helps clear your mind, reduce anxiety, and boost overall well-being. Try to pick an activity that you enjoy, making it something to look forward to rather than a chore.
Take Support From Family and Friends
You don’t have to go through tough times alone. Talking to people you trust, like family members or close friends, can ease your emotional burden. Sharing your feelings and experiences can provide a sense of relief and connection. Sometimes, just knowing that someone is there to listen can be incredibly comforting. Don’t hesitate to reach out, even for a simple chat—it can make a big difference.
Identify Triggers
Pay attention to the situations, people, or environments that seem to spark or worsen your feelings. Keeping a journal can be helpful in tracking these moments. When you know what triggers these emotions, you can prepare for them, avoid them when possible, or find ways to respond more calmly. Awareness is the first step in gaining control over how you feel.
Practice Deep Breathing
When you’re feeling overwhelmed, your breathing can become shallow and quick, which can increase anxiety. Practicing deep breathing can help calm your nervous system. Try inhaling slowly through your nose for four counts, holding for four counts, and exhaling gently through your mouth for four counts. Repeat this for a few minutes. Deep breathing can reduce physical tension, slow your heart rate, and provide a sense of calm and balance.
Your Feelings Are Valid
Remember, these measures are tools to support you, but your feelings are valid and deserve attention. If you ever feel the need for more help, reaching out to a professional is a strong and positive step toward caring for yourself. Don't shy away from confiding in to a mental health expert, we all need help along the way!