Can Anxiety Cause Nausea?
If you’ve ever felt queasy before a big meeting, lost your appetite during a stressful period, or even woken up with nausea for no medical reason, your body might be trying to tell you something.
As an anxiety therapist and specialist at Better Your Life, I see this all the time. Clients come to me after weeks or even months of feeling sick with no medical explanation. They've been to see their GP multiple times, they have had blood tests, stool samples and multiple scans. All come back clear, but their nausea and sickness still persist.
That’s because nausea is one of the most common physical symptoms of anxiety, and also one of the most overlooked.
So, if you’ve ruled out pregnancy or medical issues and still wake up nauseous, your anxiety may be manifesting through your gut.
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Why Does My Anxiety Make Me Feel Nauseous?
When we feel anxious, our bodies go into fight or flight mode. This evolutionary survival response, designed to protect us from danger, triggers a cascade of physical reactions including:
- Stress hormones like cortisol and adrenaline flood the system to keep us alert
- Blood flow is redirected from the gut to the muscles, to prepare us to run away or fight back
- Digestion slows down or stops altogether
- Stomach acid production increases
All of these changes made perfect sense for our ancestors, back in the age when we had to run away from a tiger, but they are not so helpful nowadays when we are just preparing for a work call or navigating a busy supermarket. These physical changes can leave us feeling light-headed, queasy or even on the verge of vomiting.
Harvard Health Publishing confirm that the gut-brain connection is so strong that emotional distress can cause real gastrointestinal issues, even without a physical illness.
The Science Behind Anxiety and the Gut
Your gut and brain are in constant communication. This is known as the gut-brain axis, which is a two-way communication system and refers to the intricate communication pathways between the gut and the brain, where both organs send and receive signals.
- The vagus nerve, a major nerve connecting the brain to the gastrointestinal tract, plays a crucial role in this communication. It acts as a "superhighway" for signals travelling in both directions.
- The gut microbiome, a complex ecosystem of trillions of bacteria and other microorganisms in the gut, also influences brain function.
- Neurotransmitters affect both our mood and our digestion, and are also involved in the gut-brain connection
About 95% of our body’s serotonin is made in the gut. Serotonin is a neurotransmitter and hormone that plays a crucial role in various bodily functions, including mood, sleep, digestion, nausea and wound healing. It also influences our sexual desire, our bone health, and blood clotting, so it's no wonder that anxiety and stress affect our stomachs so profoundly.
When we feel anxious, we might experience stomach cramps or butterflies, indicating the gut-brain connection. Similarly, stress and anxiety can disrupt digestion and lead to symptoms like Irritable Bowel Syndrome (IBS).
A 2015 study in Psychosomatic Medicine found that people with generalised anxiety were significantly more likely to report nausea, diarrhoea, bloating and stomach pain than those without anxiety.
Client Case Study
A mother recently contacted me as her sixteen year old daughter was convinced she had a serious stomach condition but, when they visited their GP, all her daughter's tests came back normal. She had been suffering for several months, she had felt nauseous every morning, immediately upon waking. She struggled to eat, lost weight and worried constantly about being sick at school. Understandably, her parents were very concerned.
But as we explored what was really going on, we realised that her symptoms were at their worst before the school day began, and on a Sunday evening. She was dealing with exam stress and was experiencing a fallout within her friendship group, as well as the additional internal pressure she was putting on herself to “keep it all together” in front of her peers.
With anxiety therapy and nervous system regulation, I was able to show her how to overcome her fears and her nausea faded within weeks.
Morning Nausea and Anxiety
Oftentimes, clients tell me they feel nauseous every morning before work or school, and this can also occur on weekends. So what’s going on?
This is incredibly common and often caused by the cortisol awakening response, where cortisol levels peak during the first few hours after waking, potentially exacerbating anxiety symptoms.
Sometimes, especially when we are feeling anxious, we may wake up and immediately our focus goes to our worries, before we have even got out of bed. We may dwell on everything that could go wrong that day, or at some point in the future, and catastrophise events that haven't yet happened. If you find yourself obsessing over something that has not yet happened, ask yourself, "Is this realisticly likely to happen"?
Also, a lack of sleep can lead to increased anxiety so any sleep disturbances may impact how you feel.
So as we have seen, feeling sick can sometimes make anxiety worse, and the anxiety can then worsen the nausea, creating a downward cycle.
How Do I Stop Anxiety Nausea?
For long-lasting results, and if all medical precautions have been taken, the best advice is to speak to an anxiety therapist, as they will be able to get to the root cause of your worries.
However, here are some other ways to get quick relief when anxiety induced nausea strikes
Check Out Our YouTube Channel
I share many techniques for overcoming anxiety on my YouTube channel here
Workbooks to Ease Anxiety
Download the Anxious Thoughts Diary Workbook or Reframing Your Anxious Thoughts Workbook to help you relieve the pressure and reduce the spiral of anxious overthinking.
You can also take back control of your anxiety with the Circle of Control and Influence Workbook.
Deep Breathing
Deep, slow, diaphragmatic breathing, where you breathe from your belly, can activate the vagus nerve and reduce anxiety. Try inhaling deeply through your nose for the count of 4, holding your breath briefly for the count of 2, and then exhaling slowly through your mouth for the count of 6.
Vagus Nerve Activation
To use the vagus nerve to reduce anxiety, you can stimulate it through practices like deep breathing, humming, singing or laughing, as well as incorporating cold water exposure. These activities help to calm the nervous system and promote a state of relaxation.
Soothe Your Stomach
Ginger: Ginger has anti-nausea properties and soothes the digestive tract. Sip on ginger tea, chew on candied ginger or eat ginger biscuits.
Peppermint: Sucking on peppermint candy or chewing gum may also help. Peppermint relaxes stomach muscles and eases cramps.
Hydration: Drink small sips of water or other clear, cold fluids to stay hydrated and prevent dehydration, which can sometimes worsen nausea and anxiety.
Mild Foods: Eat small meals to aid digestion, or snack on crackers, toast or bananas
Avoid: Stay away from caffeinated and carbonated beverages, citrus fruits and greasy or spicy foods, as they can exacerbate nausea and anxiety.
Mindfulness/Meditation
Focus on the present moment or practice progressive muscle relaxation to reduce anxiety and ease nausea.
Aromatherapy
Inhale essential oils like peppermint or lavender, or use a diffuser, as they can have calming effects on our mind and body
Gentle Movement
Walk, stretch or sway side-to-side. Movement helps release adrenaline from the fight or flight response and settles queasiness.
Distraction
Engage in activities that take your mind off your nausea and anxiety, such as listening to music, watching a movie, or reading.
Reframe the Fear
Instead of thinking “I’m going to be sick,” say to yourself, “This is just anxiety. It feels awful, but I’ve felt it before, and it will pass.”
Other Physical Symptoms of Anxiety
Sometimes the nausea doesn’t come alone. When clients feel anxious, they may also report:
- Dizziness or light-headedness
- Muscle and Leg aches
- A racing heart
- Bloating or cramping
- Diarrhoea or constipation
- Loss of appetite or emotional eating
- Dry mouth or a “lump” in the throat
Remember, these are not signs that you’re broken. They are signs that your nervous system is overloaded.
Do I Have Anxiety-Related Nausea?
Take this Self-Check test and tick any that apply:-
- ☐ I feel sick in stressful situations
- ☐ My nausea flares up in the morning or before events
- ☐ I’ve had normal medical results but still feel unwell
- ☐ I avoid eating before certain activities
- ☐ I worry about vomiting or being sick in public
- ☐ My symptoms improve when I feel calm
If you ticked 3 or more, anxiety may be playing a strong role in your nausea.
When to Speak to an Anxiety Therapist
If your nausea is:
- Unexplained by medical tests
- Interfering with eating, work or relationships
- Creating fear of social events or public transport
- Triggering panic or obsessive worry about vomiting
Then it’s time to seek professional support.
At Better Your Life, we specialise in understanding anxiety from the inside out, without shame, judgement or one-size-fits-all advice.
Together, we can explore the root cause of your symptoms and teach your body how to feel safe again.
Ready to Feel Like Yourself Again?
You don’t have to live in fear of when the next wave of nausea will hit. You don’t have to Google your symptoms late at night, hoping for answers.
If you are struggling with anxiety and would like guidance, our team at Better Your Life is here to support you. Together, we will find ways to reduce anxiety and improve your overall health.
A trained Anxiety Therapist can prescribe a personalised plan to help you understand the underlying cause of your anxiety, as well as help develop healthy coping strategies that are focused on your individual needs.
Taking care of your mental wellbeing is an essential part of your overall wellbeing. Left unresolved, anxiety can spiral out of control and have a significant impact on relationships, work, school and family life.
So if you want to take back control and have a happier life where your fears no longer hold you back, click the link below and book a free no obligation consultation call.
Or WhatsApp Us on 07503 067941
FAQs for Anxiety Management
Q: Can anxiety cause nausea all day?
Yes. For some, it’s a constant low-level sensation. For others, it flares in waves around meals or key stressors.
Q: Why does anxiety make me feel sick in public?
Being in public often heightens anxiety, triggering your fight-or-flight response. The nausea is your body trying to protect you.
Q: Is it possible to get nausea without a panic attack?
Absolutely. You don’t have to be in full-blown panic to experience physical symptoms. Chronic anxiety can cause nausea on its own.
Q: Can I still eat when I feel anxious and sick?
Yes but opt for light, bland foods like toast, a banana or oatcakes. Avoid caffeine and greasy foods, which can make it worse.
Or WhatsApp Us on 07503 067941
Other Resources
Discover How To Reduce Anxiety Right Now
Watch some Breathing Techniques to Reduce Anxiety
Watch Why Do I Feel Anxious after Drinking Alcohol
Read How To Choose the Right Therapist for Your Needs
Download The Circle of Control and Influence Worksheet
Download The Anxious Thoughts Diary Workbook
Download Our Guide How to Help Your Anxious Child
Download Our Guide How to Manage Stress and Anxiety in the Workplace
