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Deal with Anxiety Symptoms Quickly – Nausea/Fear of Vomiting
Anxiety has a direct impact on the abdominal region. It can make people feel anything from a mild jittery sensation (butterflies in the stomach) to physically sick.
Most people tend to get more anxious when they imagine they might vomit, and that worsens the sensation of anxiety, making it all the more likely to happen. The fear of getting sick makes the situation worse. This fear is driven by thoughts like this:
What if I get sick right here and now? What would I do? What would people think of me?
It’s more common for people to fear vomiting in social settings rather than when they’re home, because they think they don’t have a safe place to retreat and feel exposed to social embarrassment.
If you feel sick in your stomach during an anxious period, it’s important to not fight against the sensation or any fears you may have of projectile vomiting.
The solution is found in accepting the sensation in your stomach as it manifests and allowing it full permission to be present. Tell your stomach that it’s fine to feel sick, and if it feels it’s necessary to vomit, then it may do so, and you won’t try to force it from happening.
The reason this approach works well is because, as soon as you allow your stomach the space to feel uncomfortable, the abdominal muscles start to relax. You no longer resist the experience with fear, and your body can flow more freely and release the tension that causes your stomach to feel unwell.
In the early stages, while you’re learning to apply this approach, you might carry a small paper bag with you (like the ones found on airplanes). The bag reassures you that if you get sick, you can do so in a discreet manner. This gives you more confidence to handle the situation.
This approach takes a little practice, but with time, you’ll become more confident in allowing the sensations to be present without resistance—and after a while, you’ll feel no need to carry a paper bag around with you.
Deal with Anxiety Symptoms Quickly – Choking Symptoms/Tight Throat with Anxiety or Panic Attacks
It is common to feel tension around the throat area during an episode of anxiety. This is caused by the muscles of the throat contracting and can give the person the sensation there is a lump in their throat. The medical term for this is globus hystericus.
For people who experience this in association with eating, I find that it’s the thought of forcing a swallow that causes them to feel anxious. If you feel very uncomfortable while eating, the best approach is to simply chew your food and make no attempt to swallow.
Just keep chewing. You’ll find that you can’t stop the process of swallowing—it’s a natural reflex. By not feeling that you have to force a swallow, the pressure is off. Swallowing happens as a natural reflex if you simply keep chewing.
You can have fun experimenting with this. Try to eat anything at all and force yourself not to swallow. It’s almost impossible. This is a great approach for people who fear swallowing, because they don’t have to put themselves under any pressure to swallow. When pressure is removed from the equation, the problem solves itself.
I believe a lot of people experience a lump in the throat due to a buildup of emotion. During emotional events, such as weddings and funerals, it’s common to feel this sensation. And what’s more interesting is that, when people express themselves (crying, laughing, talking), the swell of emotion dies down and the sensation ends.
So if you feel this sensation on a regular basis, I suggest that you start singing or humming. Singing or humming to yourself for several minutes, on a regular basis, releases the muscle tension in the throat area. For this to be most effective, focus on the singing, not on trying to see if the sensation has gone.
Like many of the anxiety sensations, the less you preoccupy yourself with it, the faster the issue is resolved.
Some might associate this “lump in the throat” sensation with a disease. In practice, real lumps in the throat, such as a cancer, are not felt (this is one of the reasons that a tumor can get so big before it’s discovered).
Nevertheless, if you’re concerned about your throat—or, in fact, any part of your body—always get a full medical examination. This is the fastest way to put anxious “what if” thoughts to rest.
For more tips on how to deal with anxiety symptoms quickly, watch these 2 videos below –
Lessons Learned From Emetophobia: Stop Trying to Overcome Your Fears | ERIN KELLEY | TEDxUCincinnati
6 Healing Breaths: Help with Globus Hystericus
By Barry McDonagh, who is an international panic disorder coach. He created the Panic Away program to help people around the world deal with their anxiety and avoid panic attacks – a subject that he is personally attuned to because he himself found that he was prone to these issues since he was young. His hatred of his powerless lead him down the path of finding natural ways to treat himself without having to depend on expensive medications.
His informative site on all issues related to panic and anxiety attacks can be found here: Natural Anxiety Remedies – How to Deal with Anxiety Symptoms Quickly?
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