5 Home Remedies for Stress & Anxiety

It's the middle of an ordinary day, no different from any other, but you suddenly feel a sharp pain in your chest. Every breath is a struggle, and that sets your heart racing even faster. Could it be a heart attack? Or is it something else? If you've ever experienced that tightness in your chest, you know just how scary it can be. While chest pain may indicate numerous medical concerns, its connection to anxiety and anxiety-related disorders can be alarming. In this guide, we’ll outline some causes of anxiety chest pain, how to distinguish it from more severe conditions, what to do when you experience it, and what you can do to find relief and prevent anxiety chest pain from happening.* What causes anxiety-induced chest pain? When our body senses a threat, real or perceived, a cascade of responses occur, from the release of stress hormones to an increased heart rate. These bodily changes are designed to help you react quickly in the face of danger. But what happens when these responses cross over from protective to problematic? Anxiety-related chest pain can manifest in various ways:   Some may experience it as a dull ache  Others may feel a sharp, piercing sensation The pain can be localized or spread across the chest This pain is often triggered by muscles tensing in response to stress. In addition to muscle tension, anxiety can also trigger changes in your breathing patterns. Shallow, rapid breathing, commonly known as hyperventilation, can make chest pain worse by disrupting the balance of oxygen and carbon dioxide in your bloodstream. This, in turn, can lead to tingling sensations or numbness in the hands. What does anxiety chest pain feel like? Anxiety-induced chest pain can vary from person to person. For some, it may feel like a dull ache or pressure, while for others, it could be a sharp, stabbing sensation. It's often accompanied by feelings of tightness or constriction in the chest, which can be pretty distressing. It may prompt you to suspect the worst, which only perpetuates the anxiety cycle. In the midst of this distressing experience, it’s important to remember that anxiety-induced chest pain, as opposed to other conditions, is generally harmless. Anxiety chest pain vs. heart attack On the surface, it looks like a fine line. Anxiety chest pain and heart attack symptoms can overlap, sharing features like shortness of breath and dizziness. However, there are some distinctions: Location and duration: Anxiety chest pain tends to be more fleeting and can change location, whereas heart attack pain typically remains more localized and can last for longer periods. Character of pain: Sharp, stabbing sensations are more commonly seen with anxiety chest pain, while heart attack pain is often described as pressure or tightness. Associated symptoms: Anxiety-related pain can be linked to a known trigger and may occur alongside other symptoms of anxiety, such as panic attacks. Heart attack pain is less likely to be tied to a specific stressor and often presents with a more extensive mix of symptoms. The bottom line: Anxiety chest pain is usually short-lived, tends to come and go in response to stressors or triggers, and often resolves once the underlying stress or anxiety diminishes. Seek emergency care Without an evaluation from a medical doctor, it’s impossible to determine if anxiety is the cause of your chest pain. Symptoms like chest pain or tightness could signal a life-threatening condition like a heart attack. Whether you’re being treated for anxiety disorder or not, you should go to the emergency room if you’re experiencing symptoms consistent with those of a heart attack.  Heart attack symptoms Recognizing the symptoms is crucial for prompt intervention and potentially life-saving action. Chest pain or discomfort: Often described as pressure, tightness, squeezing, or aching in the chest area. Pain or discomfort in other upper body areas: This may include the arms, back, neck, jaw, or stomach. Shortness of breath: You could have difficulty breathing or feel like you can't get enough air. Nausea or vomiting: Some individuals may experience stomach discomfort or vomiting. Light-headedness or dizziness: You may feel faint or dizzy, which may be accompanied by clamminess or sweating. Cold sweat: Sudden, unexplained sweating, especially if it's accompanied by other symptoms, can be experienced. Fatigue: You may feel unusual tiredness or weakness, often sudden and overwhelming. Palpitations: Irregular or rapid heartbeat, fluttering, or pounding in the chest may be experienced. Loss of consciousness: Fainting or passing out, particularly if it occurs suddenly and without warning, is a sign. If you’re unsure of the cause of your chest pain, don’t risk it: go to an emergency room immediately. A physician can conduct tests to identify different causes of chest pain. What to do if anxiety is the cause of chest pain If cardiac concerns are ruled out, and you’re still experiencing anxiety chest pain, these immediate or proactive strategies might  help relieve chest tightness from anxiety when it occurs. Take stock of the situation If the feeling is related to anxiety, remind yourself that you are likely not in immediate danger and that what you're experiencing, while real, should pass. Focus on your breathing Deep, slow breathing can help regulate the body's stress response. It counters hyperventilation, which often causes the tingling and numbing sensations that can accompany anxiety-related chest pain. Free mental health resource: Deep breathing exercises Use the 3-3-3 rule Name three things you see, hear, and touch. This grounding technique can bring you back to the present, away from the spiral of anxiety that intensifies the pain. Try talk therapy In the long run, talk therapies like cognitive behavioral therapy (CBT) or psychotherapy can help you identify and manage underlying anxiety triggers, reducing the frequency and intensity of anxiety-related chest pain incidents. Free mental health resource: Trigger Log worksheet Consider medication as an option For persistent or severe cases, medication is an option. Antidepressants and anti-anxiety medications can help regulate brain chemistry and alleviate distressing physical symptoms. When it comes to chest pain, it's essential to recognize when it’s rooted in anxiety and to act accordingly — seek proper help, take healthy measures to relieve the immediate panic, and develop coping strategies for the future. How to prevent anxiety chest pain ​​While it's not always possible to stop anxiety-induced chest pain entirely, there are steps you can take to reduce the frequency and intensity of episodes. Limit caffeine: Caffeine is a trigger for anxiety in many people, so you may want to drink less coffee, tea, or energy drinks if you're prone to anxiety or have a related disorder. Moderate alcohol and smoking: Alcohol and nicotine can actually increase your overall anxiety levels, and cutting back could lead to more manageable stress responses. Eat healthy: A balanced diet can help support physical and mental well-being, and certain nutrients like omega-3 fatty acids have been linked to reduced anxiety symptoms. Get some exercise: Regular physical activity is a natural stress reliever and mood booster.  Given that chest pain indicates you’re experiencing mid- to severe levels of anxiety, you may also want to consider working with a licensed mental health professional to develop personalized strategies for minimizing the psychological and physical symptoms of anxiety. Understanding anxiety disorders   Just like it can be difficult to distinguish anxiety-induced chest pain from cardiac-related events, it can be challenging to determine if you’re just feeling anxious or if you have an anxiety disorder. For that reason, chest pain associated with anxiety may not just be limited to fleeting moments of stress. Because this chest pain can be a sign of high levels of anxiety symptoms, it could be an indicator of an anxiety disorder.  Anxiety disorders form a category of mental health diagnoses that relate to excessive apprehension, worry, nervousness, and fear that can significantly impact daily functioning. They include a range of conditions, such as generalized anxiety disorder (GAD), panic disorder, and social anxiety disorder. For individuals with anxiety disorders, chest pain may be a recurring symptom, and they may also encounter other physical symptoms, such as palpitations, dizziness, and gastrointestinal issues.  If you find that anxiety-induced chest pain is frequent or persistent, it may be time to seek professional help. A mental health professional can assess your symptoms, provide a diagnosis if necessary, and recommend treatment options to help you manage your anxiety symptoms and improve your quality of life. Do I have anxiety? If you’re wondering this, you can take an initial step to assess the level of your symptoms with our free 3-minute anxiety screener.  Images by rawpixel.com, DC Studio and pressfoto on Freepik. *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

Is Anxiety Hereditary? If you've ever wondered why it appears like anxiety runs in families or questioned if you might inherit anxiety, you're not alone. Anxiety disorders are among the most prevalent mental health conditions, impacting millions of individuals worldwide, , suggesting a complex interplay between genetics and environment that shapes our mental health. What causes anxiety disorders? There’s no one-size-fits-all answer, as it stems from a unique combination of genetic predispositions, environmental factors, and life experiences for each individual. All can play a role, but it’s important to understand the genetic component of anxiety-related conditions to help with early detection. In this informational post, we'll explore some connections between genetics and anxiety disorders, other potential causes, and common treatment options. Of course, individual diagnosis and treatment can only be rendered by a licensed professional. How common is anxiety? Transcending boundaries of geography and culture, anxiety disorders are among the most widespread mental health conditions. According to the Anxiety & Depression Association of America, 40 million U.S. adults have an anxiety disorder.  Generalized anxiety disorder (GAD), social anxiety disorder, panic disorder, and specific phobias make up the most common forms of anxiety disorders. Yet, despite their prevalence, anxiety disorders affect each person differently and call for tailored and individualized treatment approaches provided by a licensed professional. Does anxiety run in families? Yes, anxiety-related conditions can run in families. Studies on family history and twin data have consistently pointed to the possibility of a genetic component to anxiety disorders. How likely are you to inherit an anxiety disorder? It varies among individuals and families, but if you have a close relative with an anxiety disorder, your probability of developing one yourself is up to six times greater than those without a family history of anxiety. But that doesn't mean you're destined to inherit anxiety. Genetic predisposition merely points to a likelihood, while environmental factors often tip the scales. Is there an anxiety gene? While scientists have yet to identify a single ‘anxiety gene,’ research indicates that multiple genes may contribute to the likelihood of developing an anxiety disorder. Genes like the SLC6A4 that encode the serotonin transporter and the COMT gene or the BDNF gene, which play roles in neurogenesis and synaptic plasticity, could be associated with anxiety.  Additionally, environmental elements such as diet, sleep quality, air quality, and stress levels can impact gene expression through a process known as DNA methylation. All of these factors can shape an individual's susceptibility to these disorders. Do family members all inherit the same disorder? While family members may share a predisposition to anxiety, the specific type or presentation of a disorder can vary among individuals within the same family. For example, two siblings might both be anxious, but it can manifest in different types of anxiety disorders, with one having GAD and the other having social anxiety disorder. What this means: This illustrates the intricate nature of how our genes interact with our environment. Can family dynamics contribute to anxiety? Certain parenting styles and family environments may contribute to increased stress levels and anxiety in children. Authoritarian parenting: This approach, marked by strict rules and high expectations without emotional warmth, may instill fear and insecurity in children, potentially escalating their risk of anxiety disorders. Overprotective parenting: While well-intentioned, overprotective parenting can limit a child's development of coping mechanisms and resilience, causing increased anxiety and sensitivity to stress. Neglectful parenting: Defined by a lack of emotional support and care, neglectful parenting can cause children to feel insecure and anxious about their safety and well-being, raising the likelihood of mental health issues. Growing up in an environment that doesn’t support healthy psychological development could cause the onset and worsening of anxiety symptoms. Will I pass anxiety on to my children? While genetics play a role in anxiety disorders, they are not the sole determining cause of their onset. Environmental influences, including parenting styles, familial stressors, and societal factors, also contribute to a child's risk of developing anxiety. However, being aware of your family history and taking proactive steps to manage your own anxiety symptoms could help reduce the risk for future generations. The bottom line: Your role as a parent is significant, and you can shape a home environment that lowers anxiety levels. Other factors that could cause anxiety In addition to genetic predispositions, environmental factors can significantly impact the development of anxiety disorders. These factors include: Trauma or stress: Experiencing traumatic events or prolonged periods of stress can increase your vulnerability to anxiety disorders. Substance use: Substance abuse, including alcohol, drugs, and even caffeine, can make anxiety symptoms worse or trigger panic attacks. Poor sleep: Chronic sleep disturbances or insufficient sleep can disrupt brain function and lead to heightened anxiety. Troubled relationships: Difficulties with a friend, family member, or romantic partner can fuel feelings of loneliness and anxiety. Isolation: Being significantly less social can magnify or trigger anxiety due to our intrinsic need for emotional support and belonging. Approaching mental well-being with an understanding of the complex interplay between genetic, environmental, and lifestyle factors can empower you to work toward a personalized treatment plan. Treatment options for anxiety disorders Anxiety disorders are highly treatable, and several evidence-based interventions can help individuals manage their symptoms. Anxiety treatment options include: Cognitive behavioral therapy (CBT): CBT helps individuals identify and challenge negative thought patterns and behaviors associated with anxiety disorders. Exposure therapy: By gradually exposing individuals to feared situations or objects in a controlled setting, they can confront and overcome those fears. Acceptance and commitment therapy (ACT): ACT focuses on accepting uncomfortable thoughts and feelings while committing to actions aligned with one's values. Prescription medication: Selective serotonin reuptake inhibitors (SSRIs), serotonin-norepinephrine reuptake inhibitors (SNRIs), or other medications may be prescribed to alleviate symptoms of anxiety. By recognizing the hereditary risk factors and seeking professional care, you can take proactive steps toward managing anxiety symptoms and improving your overall well-being. Cerebral’s online mental health services offer personalized mental health support and evidence-based treatment options tailored to your needs. Our team of licensed therapists and psychiatrists can help you lead a more calm and balanced life. Do I have an anxiety disorder? While the expertise of a mental health clinician is needed for a diagnosis, our quick 3-minute self-test indicates how your anxiety symptoms rank from normal to severe. Take a step toward learning more about your mental health — complete the questions in our free anxiety screening tool today. Images by freepik, lookstudio, and senivpetro on Freepik. The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

Anxiety touches everyone's life, acting as a natural response to excitement, change, uncertainty, and stress. But, this common feeling can cross the line from a temporary emotion to a more persistent anxiety disorder that requires attention. Before seeking answers about how to tell if you have anxiety, it’s important to learn more about the feelings behind it. This can help you understand the difference between everyday feelings of anxiety and an anxiety disorder. Learn how to recognize the underlying emotions behind anxiety, how to cope with those feelings, and how to determine when it might be time to seek help. Is anxiety an emotion or a disorder? It’s both. Anxiety is often described as a feeling of nervousness, apprehension, worry, or unease that can vary significantly in intensity, duration, and presentation. As a standard response to stress, feelings of anxiety are meant to alert us to help us prepare and pay attention. As defined by the American Psychological Association (APA), anxiety is “an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure.” Anxiety disorders go beyond ordinary nervousness or anxiousness and are characterized by ​​a persistent and severe level of anxiety or fear. Anxiety is a component of several mental health conditions, particularly generalized anxiety disorder (GAD), panic disorder, and phobia-related disorders. Symptoms of anxiety Anxiety tends to manifest itself physically, emotionally, and behaviorally, often with a combination of symptoms. These may include: Physical symptoms of anxiety: Heart palpitations, chest pain, dizziness, shortness of breath, and stomach discomfort. Behavioral signs: Avoidance of situations that trigger anxiety, compulsive behaviors, and restlessness. Cognitive signals: Persistent, irrational thoughts and difficulties with concentration. These symptoms can range in severity. If they’re disrupting your daily life and well-being, it’s a signal to seek professional help. Types of anxiety disorders There are various forms of anxiety conditions that individuals may encounter. Some of the most common include: Generalized anxiety disorder (GAD): Characterized by excessive, uncontrollable worry about everyday things. Social anxiety disorder (SAD): An intense fear of social interactions and a strong desire to avoid these situations. Panic disorder: Involves sudden and repeated attacks of fear that last several minutes or longer. Phobias: Excessive and enduring fear of a particular object, situation, or activity that typically poses no real danger. These types of anxiety disorders can have both short-term and long-term effects on an individual's mental health. What are primary and secondary emotions? To understand anxiety, we need to differentiate between primary and secondary emotions. Primary emotions are the immediate response to an event and often serve as survival mechanisms. Secondary emotions, on the other hand, are our reactions to the primary emotions, adding layers of complexity to our emotional experiences. Primary emotion These are the basic emotions that all humans experience and are thought to be at the core of other more complex emotions. They include: Fear: The response to immediate, real danger. Anger: Feeling threatened and the impulse to fight back. Sadness: Typically in response to a loss or a perceived unattainable goal. Happiness: The result of achieving a goal or of pleasant stimuli. Secondary emotion Instead of being the result of a specific experience, secondary emotions are triggered by the way we interpret our primary emotions. They may include: Anxiety: A secondary response to fear, associated with anticipation of future threats. Jealousy: A response to fears of loss. Pride: A response to feelings of achievement. Understanding these layers can help manage a complex emotion like anxiety effectively. Understanding the emotions behind anxiety Anxiety usually arises from two primary emotions: fear and uncertainty. Sometimes the triggers for anxiety are obvious, such as before an exam or big meeting. But other times, the source of anxiety can be more elusive, like a vague sense of unease when facing daily routines or the persistent worry over hypothetical scenarios that may never occur. By learning to identify the core emotions that drive our anxiety, we can address them more directly. Fear Perhaps the most basic and most powerful human emotion, fear is the response to an immediate, real threat and is a critical survival mechanism. It's what triggers the body's fight-or-flight response, preparing us to face, flee from, or freeze in the midst of a threat. Anxiety can stem from an overactive fear response, leading to a persistent, irrational fear of a specific object, activity, or situation. Uncertainty Uncertainty can be a trigger for anxiety when the future is unclear, our safety is in doubt, or we’re unsure of others’ perceptions. This can lead to a chronic state of anxiety, as life is often unpredictable. Learning to deal with uncertainty is a crucial skill for managing anxiety. Addressing the feelings of anxiety Once you’ve identified the core emotions at the root of your anxiety, the next step is to address them. This process may require the help of professionals, but there are several strategies you could try on your own. Feel your feelings The first step in addressing any emotion is to allow yourself to feel it fully. This can be difficult with emotions like anxiety, which can be uncomfortable and overwhelming. Why this is important: By acknowledging and allowing yourself to experience anxiety, you can begin to understand it and its triggers more clearly. Identify your triggers Determine the specific triggers that lead to anxiety for you. Is it a particular situation, person, or thought? Understanding what sets off your anxiety can help you prepare for and cope with those triggers more effectively. Free downloadable resource: Trigger Log Worksheet Adopt coping strategies Developing healthy anxiety coping strategies can make a significant difference in managing either the feelings or a disorder. These can include: Deep breathing: Using techniques like diaphragmatic breathing can calm your body's stress response. Mindfulness and meditation: Practices that train your mind to focus on the present moment may diminish the power of anxious thoughts. Regular exercise: Physical activity can help reduce anxiety by releasing tension and stress. Healthy eating and sleep habits: A balanced diet and adequate rest contribute to overall well-being, which can help manage anxiety. These self-help practices serve as valuable tools to relieve anxiety for both those who are feeling anxious and those with anxiety disorders. However, it's important to recognize when these strategies alone aren’t effective and when more specialized support is needed. If your symptoms become increasingly more intense, seeking professional help can help you address anxiety from multiple angles. Try therapy Therapy, particularly cognitive-behavioral therapy (CBT), can teach you to recognize and change the thought patterns that contribute to anxiety. Whether you’re feeling anxious or have an anxiety disorder, a therapist can also work with you to find coping strategies that suit you. When to seek help If anxiety is significantly impacting your quality of life, it's important to seek professional help, as it could be an anxiety disorder. Whether through therapy, medication, or a combination of both, there are effective treatments available for anxiety or anxiety-related mental health conditions. Online therapy and virtual medication management from Cerebral provide a convenient and proactive way to address symptoms of anxiety with the support of licensed professionals, all from the comfort of your home. If you’re wondering how to tell if you have anxiety as a diagnosable mental health condition, you can complete our simple screening tool which will suggest  the severity of your anxiety symptoms, ranging from normal to severe. Of course, a clinical diagnosis can only be done by a licensed professional after a complete evaluation. By addressing the underlying feelings of anxiety and learning to cope with them effectively, you can take back control and live a calmer and more stable life. Take one of the first steps today by completing our free anxiety screening tool to see if reaching out to Cerebral is right for you. Images by stefamerpik and yanalya on Freepik. The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.