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Coping with the Anxiety of Throwing Up

February 7, 2024

5 min read

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Author : United We Care
Clinically approved by : Dr.Vasudha
Coping with the Anxiety of Throwing Up

Introduction

You’re not alone at all if you’ve felt like throwing up because of your anxiety. Not just mentally, but anxiety can make you feel physically exhausted due to nausea and the urge to vomit. Some of the causes for it are as follows: Stress, phobias, worry in general, or severe situations like panic attacks. However, there’s a way out of it and even a way to prevent it.

What to Do When You Feel Like Throwing Up Because of Anxiety?

If you feel anxious and just want to get rid of it, here are some ways you can practice and deal with it better:

Coping with the Anxiety of Throwing Up

  • Deep Breathing: This practice can make you feel calm by fighting the physical symptoms and the negatives in your nervous system. While trying to relax your muscles, you can just inhale slowly and exhale through your mouth. 
  • Meditating Mindfully: To lessen symptoms of nausea to a great extent, you need to be more conscious of your thought patterns. Sit back and focus your mind on breathing and body sensations to feel better.
  • Better Nutrition: How you nourish your body through diet and hydration really guides you in feeling less nauseous. Make sure you eat moderately and achieve your daily water intake.
  • Sleep Remedy: To allow your body to heal itself naturally, make sure you’re sleeping comfortably and a good amount. It eventually distracts your mind from the anxiety of throwing up.

How to Tell If I Am Throwing Up Because of Anxiety?

We have laid down some symptoms for you to figure out if you actually feel like throwing up because of your anxiety. Or if there’s some other underlying reason.

  • Experiencing severe panic or worry might be one of the many reasons why you feel the urge to vomit. In such situations, it is better to go for healthy coping mechanisms.
  • Secondly, your mind tells you to focus on avoiding certain situations. So you don’t end up throwing; you might be feeling the anxiety of the same underneath. 
  • Symptoms that disrupt your daily life and make you feel nauseous or uneasy are signs to be noticed. It might be the constant anxiety of throwing up that makes you feel sick to your stomach.
  • If you face this frequently and it is unexplained, then there’s a possibility of a hidden and untreated anxiety disorder. It is better to see a doctor and address it before it worsens your anxiety about throwing up.

How to Stop Throwing Up Because of Anxiety?

Feeling like throwing up because of anxiety might be tiring. But there are multiple solutions for it nowadays that you can opt for in order to protect yourself. Additionally, it is important to be aware of and prevent it.

  • To eliminate thought patterns that bring negativity, psychological techniques like Cognitive Behavioural Therapy (CBT) and Exposure Theory have proven to be helpful.
  • To reduce anxiety symptoms, drugs like selective serotonin reuptake inhibitors (SSRIs) are suggested. However, these are taken under strict medical assistance to help you increase serotonin levels and eventually decrease anxiety. 
  • Having a daily routine importantly helps build a better and healthier lifestyle, free of any kind of anxiety. So, make wiser choices regarding your diet, physical activity, and social groups.
  • Lastly, you can become aware of your triggers to avoid them. Relaxation techniques are effective while trying to deal with anxiety symptoms better.

Conclusion

Evidence suggests that anxiety leads to vomiting somehow and never really occurs that often in the absence of extreme anxiety. However, severe anxiety or panic attacks might make you think that emptying your stomach will make you feel better. Also, gastrointestinal issues might be one of the reasons why. So, the anxiety of throwing up is actually more common than you might think.

Go for anti-anxiety practices and alter your lifestyle to fit better and avoid nausea. If it is too severe or long-term, make sure you get it checked. That might be due to an underlying issue that’s being overlooked. Understand your trigger points better and develop coping mechanisms that work for you. This will eventually help you to manage better your anxiety about throwing up while reducing its negative effs it. Because it affects you emotionally and physically, it is to be noted that prioritizing self-care and critical decisions for your health are important.

References

  1. M. Mertz, “Stress and the Gut,” 2016. [Online]. Available: https://drossmancare.com/download/physician-articles/Stress-and-The-Gut.pdf.
  2. K. Goodman, “Fear of vomiting, or emetophobia,” 2021. [Online]. Available: https://adaa.org/understanding-anxiety/specific-phobias/fear-of-vomiting.
  3. L. Riddle-Walker et al., “Cognitibehaviorour therapy for specific phobia of vomiting (emetophobia): A pilot randomized controlled trial,” 2016. [Online]. Available: https://www.sciencedirect.com/science/article/abs/pii/S0887618516301712?via%3Dihub.
  4. A. Weg, “Emetophobia: Fear of vomiting as an expression of OCD,” n.d. [Online]. Available: https://iocdf.org/expert-opinions/emetophobia-fear-of-vomiting-as-an-expression-of-ocd.
  5. G. Lach et al., “Anxiety, depression, and the microbiome: A role for gut peptides,” 2017. [Online]. Available: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5794698/.
  6. H. Yaribeygi et al., “The impact of stress on body function: A review,” 2017. [Online]. Available: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/.

 

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Author : United We Care

Founded in 2020, United We Care (UWC) is providing mental health and wellness services at a global level, UWC utilizes its team of dedicated and focused professionals with expertise in mental healthcare, to solve 2 essential missing components in the market, sustained user engagement and program efficacy/outcomes.

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