Acid reflux, often known as heartburn, happens when stomach acid runs back into the oesophagus, generating a burning feeling in the chest or neck. While acidity predominantly affects the digestive system, it can also cause anxiety and stress. Understanding the relationship between acidity and anxiety is important for dealing with both disorders effectively.
The Link Between Acidity and Anxiety
Physical Symptoms
“The physical discomfort associated with acidity, such as chest pain, difficulty swallowing, and nausea, can mimic symptoms of anxiety disorders. This similarity in symptoms can lead individuals experiencing acidity to interpret their physical sensations as signs of anxiety, potentially increasing their stress levels,” said Dr Sanjay Chaudhary, KGMU, Lucknow.
Also read: How Does Stress Cause Acidity? Doctor Answers, Shares Tips To Manage Acid Reflux
Biological Response
“Chronic acidity can trigger the body's stress response, leading to the release of stress hormones like cortisol and adrenaline. These hormones can increase heart rate, induce muscle tension, and heighten feelings of anxiety and nervousness,” said Dr Chaudhary.
Psychological Impact
As per Dr Chaudhary, dealing with persistent discomfort and pain from acidity can take a toll on mental well-being, leading to frustration, irritability, and worry. Over time, the psychological burden of managing acidity may contribute to the development or exacerbation of anxiety symptoms.
Proactive Steps to Deal with Acidity-Induced Anxiety
Manage Acidity Symptoms
Dietary Modifications
Avoid trigger foods and beverages that can exacerbate acidity, such as spicy foods, citrus fruits, caffeine, and carbonated drinks.
Eat Smaller Meals
Consuming smaller, more frequent meals can help prevent overeating and reduce pressure on the stomach, minimising acidity.
Lifestyle Changes
Maintain a healthy weight, avoid lying down immediately after eating, and elevate the head of your bed to prevent acid reflux during sleep.
Practise Stress Reduction Techniques
Deep Breathing
Engage in deep breathing exercises to promote relaxation and reduce stress levels. Focus on inhaling deeply through the nose and exhaling slowly through the mouth.
Mindfulness Meditation
Practice mindfulness meditation to cultivate awareness of the present moment and develop coping strategies for managing anxiety-inducing thoughts and sensations.
Progressive Muscle Relaxation
Tense and release different muscle groups in your body to alleviate tension and promote physical relaxation.
Seek Professional Support
Medical Evaluation
Consult with a doctor to determine the underlying cause of acidity and explore treatment options, such as over-the-counter antacids or prescription medications.
Therapy
Consider therapy or counselling to address anxiety symptoms and learn coping skills for managing stress related to acidity. Cognitive-behavioural therapy (CBT) can be particularly effective in challenging negative thought patterns and behaviours associated with anxiety.
Maintain a Healthy Lifestyle
Regular Exercise
“Engage in regular physical activity to promote overall well-being and reduce stress. Aim for at least 30 minutes of moderate exercise most days of the week,” said Dr Chaudhary.
Prioritise Sleep
Ensure adequate sleep hygiene by establishing a consistent sleep schedule, creating a relaxing bedtime routine, and creating a comfortable sleep environment.
Also read: Can Your Acidity Be A Sign Of Heart Attack? A Doctor Answers
Keep a Symptom Journal
Track your acidity symptoms, anxiety levels, and any potential triggers to identify patterns and make informed decisions about lifestyle modifications and treatment options.
By taking proactive steps to manage acidity and anxiety, individuals can minimise the impact of these conditions on their daily lives and improve their overall quality of life. By addressing both physical and emotional aspects of health, individuals can achieve greater well-being and resilience in the face of adversity.