Can Anxiety Cause Stomach Pain?

A Guide to Understanding the Mind-Gut Connection

Anxiety can be so much more than just an overwhelming feeling of worry, it will often manifest physically in ways that have an impact on our everyday lives. Many people experience an anxious tummy or tummy cramps when their stress levels soar.

Anxiety is an emotion we experience when we are worried, tense, nervous or afraid, particularly about something that we predict could happen in the future. Often we have no evidence to support these predictions, however, the feeling associated with the thought appears very real.

Anxiety is a completely natural human response to a real or perceived “threat.” It is evolutionary, and we would not have survived as a species without it. Anxiety served us very well when we were all living in caves; however, nowadays, we are no longer triggered by sabre tooth tigers or opposing tribesmen, but by school or work, our emails, social media, our colleagues, our relationships, or even watching the news.

So, to understand why anxiety causes stomach pain, we need to look at the link between our mind and gut and how stress and anxiety can impact our digestive system.

Stress, worry and anxiety are all common causes of stomach discomfort and other gastrointestinal symptoms. As an anxiety specialist, I hope to provide you with some insights that can complement your therapy or be used as a stand-alone self-help strategy on your journey toward better mental wellbeing.

The Mind-Gut Connection

Our brain, heart and gut are incredibly interconnected. Here we will focus mostly on the brain-gut axis and how our central nervous system connects our brain and digestive tract.

When we experience anxiety, our sympathetic nervous system goes into the fight-and-flight response. This instinctive, evolutionary response to danger has kept our ancestors alive for centuries, however, it can sometimes be a little too enthusiastic and misunderstand when the danger is not actually real.

When our fight-or-flight response is activated, our digestive system shuts down because, let's be honest, we don’t need to digest our food if we are running away from something really scary. Instead, we want to save that energy and use it to escape from danger. In addition, our body also releases adrenaline and cortisol at this time, which can further disrupt normal digestion and result in stomach cramps, bloating, or general discomfort. These hormones can also negatively impact the way our intestines and stomach squeeze and move waste through our bodies. As if that is not enough for us to deal with, stress and anxiety can also impact the delicate balance of bacteria in our gut.

When we are stressed and anxious, some people will turn to cigarettes or vapes, alcohol or caffeine, or they will self-soothe and comfort eat with sugary treats. All of these are known to exacerbate anxiety and have a detrimental impact on our tummy. For others, they lose their appetite completely and struggle to eat.

This means that an anxious tummy is not “all in your head” as we may have been told growing up, it is a genuine physical reaction to stress and anxiety.

How Stress Affects Your Tummy

When we are feeling anxious, our body believes we are in danger and prioritises survival. The fight-or-flight response redirects our energy away from non-essential functions like digestion and our reproductive organs. Here’s what happens:

• Our brain triggers the release of the stress hormones, cortisol and adrenaline. These hormones prepare us for quick action, to fight or run away from danger, and simultaneously slow down our digestion.
• Digestive Disruption: When digestion is temporarily put on hold, food moves more slowly through our system, leading to cramping, bloating and general discomfort.
• Inflammatory Response: Chronic stress can also cause inflammation, further irritating the gut and potentially contributing to symptoms similar to IBS.

This physiological response explains why many of us experience an anxious or loose tummy during periods of intense stress and anxiety.

Recent UK research suggests that a significant proportion of people with digestive issues, up to 70% in some studies, also experience heightened anxiety. These results acknowledge that an anxious tummy is a real, measurable physical response to emotional stress.

Recognising Anxiety Symptoms

While stomach pain is a common physical manifestation of anxiety, it often comes alongside other symptoms, including:

• Headaches and Brain Fog: Persistent stress and anxiety can lead to tension headaches, stiff necks, and sore shoulders, as well as brain fog. When we are in fight and flight, are bodies are preparing us to move, not do algebra or recite the alphabet backwards, so the thinking part of our brain slows down.
• Muscle Tension: Our muscles tense up to prepare us to run. It is common to feel tension in our legs as we plan to run away from danger.
• Sleep Disturbances: We may have difficulty falling asleep or frequently wake up during the night, which can exacerbate anxiety, and this becomes a downward spiral, as increased anxiety often leads to even less sleep.
• Rapid Heartbeat and Shallow Breath: A racing heart is a classic sign of our body’s fight-or-flight response as it increases blood flow around our bodies. Our breathing also becomes shallow. It is important to remember to breathe out. We often panic because we believe we can’t take enough air in, but the reality is that we haven’t taken a long breath out
• Digestive Changes: Besides tummy cramps, some of us may notice fluctuations in bowel habits, either lose or hard, or episodes of nausea.

Understanding these interconnected symptoms of stress can help you identify when your body is signalling that it’s time to address your anxiety holistically.

Common Triggers of an Anxious Tummy

Recognising the factors that trigger your anxiety is a key step in managing both your mental and physical symptoms. Some common triggers include:

• Work-Related Stress: Tight deadlines, heavy workloads, or conflicts in the workplace can heighten anxiety and upset our digestive system.
• Relationship Issues: Challenges in personal relationships may leave us feeling emotionally drained and physically unwell.
• Financial Concerns: Worries about money or future stability can create persistent stress that manifests in tummy discomfort.
• Major Life Changes: Transitions such as moving house, getting married or divorced, or starting a new job can unsettle us, leading to symptoms like IBS.
• Health Fears: Concern about our health, or a fear of dying, can also contribute to an anxious tummy, either about ourselves or someone we love.

By identifying these triggers, you can better prepare and implement coping strategies before your symptoms escalate.

When to Seek Medical Help

While stress-induced tummy pain is common, there are instances when it’s essential to seek medical advice. If your tummy cramps or digestive issues are persistent, severe, or accompanied by other alarming symptoms such as unexplained weight loss, prolonged diarrhoea, or vomiting, it is important to consult a medical professional for a thorough evaluation.

In my work as an anxiety therapist, I often encourage clients to explore their emotional well-being alongside any physical symptoms. A comprehensive approach that addresses both mind and body can lead to lasting improvements.

Practical Self-Help Techniques to Manage an Anxious Tummy

Here are some practical techniques you can integrate into your daily routine to help ease anxiety and its physical manifestations, including tummy cramps:

1. Mindful Breathing

Mindful breathing is a simple yet powerful method to calm your nervous system as it sends a signal to your body that you are safe, and activates the rest and digest response (the opposite of the fight and flight). Try this exercise:

• Find a quiet space. Sit comfortably with your back straight and your feet flat on the floor.
• Slowly breathe in through your nose for a count of four.
• Hold your breath for another count of four.
• Gently exhale through your mouth for four counts, as if you are blowing out a candle.

Continue this cycle for 5–10 minutes, visualising the tension leaving your body with each exhalation. If you like, you can imagine yourself in a calming and peaceful location, a quiet garden or a remote beach. This practice not only distracts your mind from anxious thoughts but also soothes your body, easing tummy cramps.

2. Progressive Muscle Relaxation

This technique involves tensing and then relaxing each muscle group to reduce overall tension:

Start from your toes, your feet, your ankles, your calf muscles, and slowly work your way up, tensing each muscle for a few seconds before releasing. Pay special attention to relaxing the muscles in your stomach area.

When you have done your chest and shoulders, work down your arms until you get to your fingers. Finish with your face, and include your eyes, your forehead and your jaw. Practice regularly as even a few minutes each day can significantly reduce physical symptoms of anxiety.

3. Journaling for Self-Reflection

Keeping a journal can be an invaluable tool in managing anxiety:

• Record your mood and triggers. Note what situations or thoughts tend to provoke anxiety.
• Track your symptoms. Document when you experience tummy cramps, changes in digestion, or other physical signs.
• Reflect on your progress. Over time, you may notice patterns that can help you adjust your self-care strategies.

If you are not familiar with journaling, I offer a free workbook on "Journaling Questions to Reduce Anxiety" that has helped many of my clients gain clarity and track their progress.

4. Movement and Exercise

Movement and exercise really does play a crucial role in maintaining both mental and physical health:

• A brisk 20–30 minute walk, particularly in nature, can clear your mind and stimulate a sluggish digestion.
• Gentle yoga poses such as Child’s Pose or Seated Forward Bend can help relax both the body and the mind.
• Even a few minutes of stretching throughout the day can alleviate muscle tension and reduce tummy discomfort.

5. Maintaining a Balanced Diet

What you eat has a profound impact on your anxiety and digestive health:

• Eat small, regular meals. Avoid overloading your digestive system when you are feeling anxious and reduce the gaps between meals to keep your blood sugar levels steady.
• Choose fibre-rich foods: Incorporate oats, beans, and seasonal vegetables to support a healthy gut.
• Stay hydrated: Aim for at least 6–8 glasses of water a day.
• Limit stimulants: Reduce your intake of caffeine, sugar, and alcohol as these can aggravate an anxious tummy.
• Herbal teas: A warm cup of chamomile or peppermint tea can soothe your stomach and calm your nerves. You can also make ginger tea by steeping some grated ginger in boiling water.

 6. Creating a Consistent Sleep Routine

Quality sleep is essential for managing anxiety as this is when our bodies rest and repair:

• Establish a routine: Go to bed and wake up at the same time every day.
• Develop calming pre-bedtime rituals: If practiced consistently, reading, listening to soft music, or gentle stretches can all send signals to your body that it’s time to rest.
• Limit screen time: Avoid electronic devices at least one hour before bed to reduce blue light

Holistic Approaches to Anxiety Therapy

Managing anxiety involves both the mind and the body. A holistic approach includes integrating self-help techniques such as mindful practices, physical activity, good sleep, and healthy eating. These can all positively affect mental and physical well-being, including gut health. Small, consistent changes in your daily routine can lead to significant improvements over time.

Working with an experienced anxiety therapist can also help you understand the root causes of your anxiety and develop tailored strategies to manage your intrusive thoughts and symptoms. I work closely with clients to explore these interconnected strategies, ensuring that every step we take is aligned with your unique needs and goals.

Hearing how others have successfully managed their anxiety can be both comforting and inspiring. One client was going through a particularly stressful period at their workplace, and they experienced relentless tummy cramps and digestive discomfort. While working with me, they also kept a detailed journal to track their thoughts, feelings, and physical symptoms. They integrated the mindful breathing practices I taught them, introduced gentle exercises into their day, and made dietary adjustments. They were able to reduce both their anxiety and their symptoms dramatically.

So while anxiety can cause stomach pain, it is possible to regain control over your well-being through personalised anxiety therapy and dedicated self-care. Knowing that anxiety can cause stomach pain empowers us to take a proactive approach to our mental wellbeing. Recognising the mind-gut connection means we can adopt practical strategies that ease both anxiety and digestive discomfort. Recognise that every small step counts toward a calmer, healthier life.

You are not alone on this journey. Each positive change you make is a win, no matter how small. If you found this information helpful and are looking for further guidance in managing your anxiety, please do get in touch. We are here to support you every step of the way, providing unique and tailored anxiety therapy that empowers you to live your best life.

If you enjoyed this blog, feel free to share it with friends or family who might benefit.

You may wish to download the free Exposure Ladder worksheet to help you overcome your anxieties. 

Frequently Asked Questions (FAQ)

1. Can anxiety really cause stomach pain? 

Yes, anxiety triggers the release of stress hormones that can disrupt normal digestion, leading to tummy cramps, bloating, and discomfort. These symptoms are a genuine physical manifestation of emotional stress.

2. What other physical symptoms might accompany an anxious tummy? 

Alongside stomach pain, many of us experience headaches, muscle tension, rapid heartbeat, sleep disturbances, and changes in bowel habits. These symptoms often occur together, signalling that it may be time to address our anxiety holistically.

3. How can I tell if my tummy pain is related to anxiety or something else? 

If you notice that your tummy pain worsens during stressful periods or is accompanied by other anxiety symptoms, it is likely related to your emotional state. Keeping a symptom journal can help identify patterns and triggers. However, if the pain is severe or persistent, it may be worth consulting a healthcare professional to rule out other conditions.

4. What self-help techniques can I use to manage an anxious tummy? 

Techniques such as mindful breathing, progressive muscle relaxation, guided imagery, journaling, and gentle exercise have all proven effective. In addition, maintaining a balanced diet and establishing a consistent sleep routine are crucial steps in managing both anxiety and its physical manifestations.

5. How does anxiety therapy help with physical symptoms like IBS? 

Anxiety therapy addresses the root causes of emotional distress and equips you with strategies to manage stress. By reducing overall anxiety, you can alleviate physical symptoms such as IBS, tummy cramps, and other digestive disturbances. A holistic approach that integrates self-care techniques and personalised support is key to long-term improvement.

 

Other Resources

Understand What is Anxiety? 

Discover How To Reduce Anxiety Right Now

Watch some Breathing Techniques to Reduce Anxiety

Watch Why Do I Feel Anxious after Drinking Alcohol

Read Can Journalling Help With Anxiety

Read What Is Burnout and How To Overcome It 

Download The Circle of Control and Influence Worksheet

Download Guide How to Help Your Anxious Child

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