I was 12 years old, standing in line at Elementary school when I experienced a sharp pain in one side of my stomach that had me immediately grabbing my stomach and leaning over.
I grew up in South Africa where the school system was very different and a lot more strict than it is here.
We also refer to it as Primary School, not Elementary school.
When we first moved here I had so much to learn in terms of the different words of things.
We’d often have to line up after break (recess) before going back to class, but I honestly remember lining up often, regardless.
Anyway, on this day, we were lined up for ages and I don’t remember why, but this pain in my stomach could not have come at a worse possible time.
I was an extremely shy kid, preferring to not be noticed, as my anxiety would climb if there was any kind of attention on me.
You can just imagine what a nightmare class presentations were!
I would visibly shake and stutter and sweat, and then feel so embarrassed knowing that others could see my discomfort, it was awful.
I was in awe of the confident kids, they were a different species in my eyes, because I could never have imagined being that way at the time.
So on this day, as my stomach continued to spasm in fluctuating waves, I felt cold dread wash over me, wondering if I was going to pass out or throw up right there, in front of everyone.
I am not sure how I managed to stay upright for the next few minutes before we were allowed to go to class, but I made it happen, as was the extent of my social anxiety, a term I only learned about years later.
The pain was now so severe that I knew I had to say something.
I think I ended up telling my close friend, Dominique, who then went and told our teacher.
My teacher sent me off to the sick room and my mom was called to pick me up.
I stayed curled up in a ball until she arrived, as my stomach continued to feel like someone was twisting my insides.
I only started my period right before I turned 15 (I was a late bloomer) so this had nothing to do with that.
My mom took me to our family doctor and I had to do a urine test.
I was diagnosed with a “spastic colon” which today is known as IBS, how fun for me.
I was relieved it wasn’t life-threatening, but man, the pain was awful.
I genuinely could not stand up straight.
I stayed home for a day or two, as apparently this was a “flare up”
IBS is inflammation of the bowel that can cause symptoms including, pain, gas, bloating and alternating bouts of diarrhea and constipation.
Some things to know about IBS (Irritable bowel syndrome)
- Anxiety cannot cause IBS but it can make it worse
- When the nervous system is under stress this puts strain on the colon and makes IBS symptoms worse
- IBS can increase feelings of anxiety and depression (so it becomes a cycle)
- You may also feel nauseous
- Tight stomach muscles from anxiety only makes everything feel worse
It’s unclear as to the exact cause of IBS.
I have read that a stomach bug can lead to it (I had frequent stomach bugs as a child). Hereditary factors play a role (my mom has IBS) and just sensitive nerves in the gut.
Anxiety can’t cause it, but it can contribute and make it worse.
This makes sense, because even if you don’t have IBS, I am sure you have experienced an anxious tummy and everything that goes with that.
In fact, anxiety alone can cause all the same symptoms of IBS, which can be super confusing!
I was an extremely anxious child, but anxiety was never brought up and I knew nothing about it so never connected the dots until later in life.
Also, I had many food sensitivities that I was completely unaware of so I continued eating foods that would affect my gut, but again, I was completely unaware.
Lack of appetite and weight-loss fuels health anxiety fears
Oh man.
I remember going through a phase where I would obsessively weigh myself and if the scale went down even slightly, my health anxiety fears would take over and try to convince me that I was seriously ill.
It’s really no surprise if you find your appetite lacking and you are dealing with anxiety every day.
When your stomach is in a permanent knot and you’re constantly on edge, you aren’t really going to feel like eating.
Stress hormones can also enter your digestive tract and interfere with digestion causing all sorts of tummy problems.
Anxiety affects everyone’s gut differently though; in some it speeds up digestion causing diarrhea, and in others it actually slows it down, leading to constipation.
Anxiety is such an IBS wannabe 🙄
Reasons you may feel afraid to eat due to anxiety or have a complete lack of appetite
You are nauseous all the time and/or have emetophobia
I’d always make excuses for why I must be nauseous, not acknowledging or even realizing that anxiety can cause it. I hope this already brings some relief if you’ve been worrying over this.
Nausea is still a panic trigger for me now so please know you are not alone.
Cortisol (stress hormone) is highest for most people in the morning so if nausea is a major anxiety symptom for you then you may notice you feel more nauseous in the mornings.
I used to wake up nauseous every single day of my life. Getting ready for school or work was really hard so my heart is with you if you’re there now.
Another nasty symptom of anxiety is excess mucus as a result of inflammation due to a constant flood of stress hormones through your body.
Swallowing this mucus can leave your tummy churning and definitely cause nausea.
Anxiety can cause the throat muscles to contract the same way they would when your gag reflex is triggered.
This can cause dry heaving or gagging that can make you feel really self-conscious, not to mention cause you to fear throwing up, especially if you suffer with emetophobia
Emetophobia can severely impact your life
If you suffer you may avoid certain shows/movies, places you have been ill, foods (even if it was due to food poisoning and not the specific food itself) and you may always need to be close to a washroom. Just certain smells and words can trigger you.
Please know you are not alone here, I mean that.
Anxiety can also contribute to something called CVS
It stands for cyclical (trigger word) syndrome (I don’t want to type it out as I am aware that some of you suffer with emetophobia.
CVS can cause throwing up episodes that last from a few hours to a few days and may happen at the same time each day (mornings are often worst for most people)
Emotional stress and anxiety are huge contributing factors, but I know the immense fear you may feel as you worry that you have a tummy bug or food poisoning or some other illness.
You fear choking due to mucus and/or globus sensation
Stress hormones can increase mucus, as they increase internal inflammation, and all this mucus can feel like you may choke.
Globus sensation causes a feeling like something is stuck in your throat and this can make you absolutely terrified to eat anything.
You lack B-vitamins
A lack of certain b-vitamins can reduce your appetite so taking a high-dose B-complex ensures you get all the B vitamins you need to both stimulate your appetite and help your body better manage stress.
Learn more about supplements I recommend for anxiety in this article.
Meds side-effects
This is something you may not have thought of, but if you are on prescription meds and experiencing a lack in appetite then check with your doctor to see if this is possibly a side-effect.
You have major allergy fears
Allergy fears are so incredibly real when you suffer with health anxiety!
Here are some food and allergy fears people have shared with me:
“I have a fear of developing a sudden allergic reaction to seafood or peanut butter even though I have had it my whole life with no problems.”
“I feel the need to stick to my “safe foods”
“I worry so much about meat not being cooked properly. I repeatedly ask for reassurance that it is.”
“I am afraid to try any new foods or supplements. Need a controlled environment to consider trying.”
“I stopped eating peanut butter, afraid I may have developed an allergy.”
“It’s the side-effects I fear…what if it makes me feel weird? What if it makes me sick?”
“I feel like I am allergic to things I haven’t tried and also things I haven’t eaten in a while.”
“I am afraid of poisoning. Makes no sense, I know.”
“I always fear when I’m eating that I’ll feel a pain in my throat or something weird.”
“I am always afraid to try a new medication I haven’t had before.”
“I am scared that with meds I will be the worst case scenario.”
“I have zero food allergies but somehow I’ve convinced myself I’m allergic to random things.”
“I have emetophobia and am constantly wondering if something is going to make me sick.”
“I fear that I am going to choke while eating. I focus on each swallow and am not able to relax when eating.”
“I haven’t eaten meat for months because I am so terrified of food poisoning.”
“If I want to take a new supplement I google all the side-effects for days.”
“If I hear that someone else is allergic to something I instantly think that I will be allergic too.”
“I have paranoia about food expiration/spoilage, even when it’s fresh from the store.”
“I have a fear of a bad reaction, especially if I am alone or far from a hospital”
“I am terrified of having an allergic reaction to anything!”
Aerophagia
Aerophagia happens when you swallow too much air from taking in very shallow breaths.
This can cause the following uncomfortable symptoms:
- Bloating
- Stomach pain
- Gas, belching
- Heartburn
- Acid reflux
Stomach issues lead to symptoms that make you worry about your heart and your throat
Now let me emphasize again here just how illogical health anxiety is.
Stress hormones may increase acid in the stomach and this can reflux into the chest causing burning and pain, as well as into the throat, also causing burning and irritation.
Health anxiety doesn’t take a minute to say “okay, let’s be logical about why these symptoms are happening” but instead immediately screams “heart attack!” or “virus!” or whatever other terrifying story it has conjured up for you.
I share all my health anxiety stories with you in my book, Health Anxiety is Ruining my Life!
Lemon water and gentle movement
Starting your day with warm lemon water is a great way to wake up your digestive system and help to improve digestive health over time which is so important for a healthy appetite.
If you don’t like lemon you could add fresh ginger instead or even plain warm water or herbal tea works just as well!
I can’t stress enough the importance of gently moving your body every day. It gets your digestion moving, your lymph flowing and helps to release tension that may be messing with your appetite, by reducing cortisol (your stress hormone) and by releasing endorphins that help to boost your mood.
I personally love going for long walks (when the weather allows) and daily yoga flows/stretching.
Here’s a yoga flow specifically to help with digestion!
Here’s another one for gut health that I love too.
My appetite would always start to come back when I felt calmer and happier.
More tummy tips when you are desperate for relief!
- Place your hand on your belly and take slow deep belly breaths, inhaling to a count of 3 as you feel your belly rise and exhaling out slowly as your belly falls. (Deep breathing helps to relax tight muscles that may cause that “knot” in your stomach, as well as helps to reduce cortisol levels) Take a few deep breaths before mealtimes.
- Avoid very cold drinks and instead, sip on warm herbal teas to help stimulate digestion, such as peppermint, ginger or chamomile. I also like to add a squeeze of lemon to my tea. Staying hydrated is so important. If you don’t drink enough water or drink lots of sugary drinks (that actually draws water out of the cells) then you may be dealing with mild dehydration, which is more common than you realize.
Even slight dehydration can cause really uncomfortable symptoms including constipation, headaches, nausea and a racing heart.
- Lay on your back and pull your legs into your stomach. Wrap your arms around your stomach as you take a deep breath in before lifting your head towards your knees as you breathe out. Stay in this ball shape taking long, slow breaths in and out, until your tummy starts to feel better. Especially good for those bad wind pains
- Laying on your left side and taking deep breaths may help to relieve acid reflux
- Stick to healthy, unprocessed foods and snacks that will soothe and not place strain on digestion such as applesauce or banana
- Avoid heavy/rich foods when your tummy is upset as these may increase inflammation and stomach issues. Dairy, sugar, fatty, fried, processed foods all deplete good gut bacteria and contribute to stomach issues
I go deep into nutrition, as well as share my personal anxiety story, living with gad, health anxiety and panic disorder in my first book, Help! Why am I so Anxious?!
I have actually just updated it to include even more info for you!
Learn all about it here and see what others have to say about it.
I hope this post helps to validate you if tummy issues plague you.
Keep in mind that when our gut is not functioning as it should it affects our entire body.
You may find yourself feeling permanently rundown and very fatigued, and of course these symptoms only fuel health anxiety, you know how it goes.
Managing anxiety is something that takes time and my best advice is to keep taking it one day at a time.
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