As the holiday season and 2024 come to an end, it’s normal to feel anxious. On the one hand, the the holiday season can be stressful with all the traveling, buying gifts and juggling schedules. On the other hand, starting a new year can also be anxiety-inducing, as you plan for the next 12 months and wonder what will happen in 2025.

Although you probably know common anxiety symptoms Much like feeling restless, tired, or irritable, a panic or anxiety attack can cause more intense symptoms like nausea, increased heart rate, and chest pain. According to a 2018 studyIn 30 to 40% of patients seen in the emergency room for low-risk chest pain, anxiety is the cause. However, telling the difference between a heart attack and chest pain caused by anxiety can be difficult, especially if you’re in the middle of an anxiety attack.

Let’s discuss more about how anxiety affects the body, as well as the difference between an anxiety attack and a heart attack. We’ll also provide you with some tips for managing chest pain caused by anxiety.

Why does anxiety cause tightness in the chest?

Anxiety is our the body’s natural response to stress. When we experience fear, our autonomic nervous system fight or flight response is activated to protect us. This response includes both brain and body changes. Our brains are flooded adrenaline and cortisolwhile physical changes include sweating, shortness of breath or muscle tension. As your muscles tense and your heart rate increases, you can begin to hyperventilate and contribute to chest pain.

What does anxious chest pain feel like?

Chest pain is a common symptom of panic attacks. Chest tightness caused by anxiety can manifest itself in several ways. For some, the onset of chest discomfort may be gradual, while others may experience it very quickly.

Common descriptions of anxiety chest pain includes:

• tightness or tension in the chest
• Sharp, stabbing, or stabbing pain
• Persistent chest pain
• Numbness or dull pain in the chest
• Muscle twitches or spasms

If you haven’t experienced chest tightness from anxiety, it can be an alarming experience. For many, the symptoms are very similar to those of a heart attack. Although they are similar, there are significant differences between the two.

4 Ways to Get Rid of Chest Tightness Due to Anxiety

Getting rid of chest pain can be difficult right now. However, these simple tactics can help you regain control of the situation.

1. Recognize what is happening

When you are experiencing symptoms of anxiety or panic attackit’s important to recognize that they are happening and accept them – this will help you overcome what you are experiencing. Gratitude can also help you determine what decisions to make in the situation. If you realize you are overstimulated, you can remove yourself from the situation to manage the symptoms.

2. Focus on your breathing

Calming breathing exercises may help counteract shortness of breath or increased heart rate symptoms associated with anxiety. Focusing on breathing can help end the stress response. You should expect that it will take a few minutes of intentional breathing to feel relief. You can use breathing exercises and techniques anywhere, as often as needed.

Common breathing exercises for anxiety:

• 4-7-8 breaths: This simple but effective breathing technique can reduce stress. To perform the 4-7-8, inhale for four counts, hold your breath for seven counts, and exhale for eight counts.
• The breath of the box: Box breathing is used to slow your breathing. Start by exhaling completely, inhale for four counts, hold for four more counts, then exhale for four more counts. Repeat the process three to four times.
• Abdominal breathing: Also known as diaphragmatic breathing, belly breathing offers a deep feeling of relaxation. To practice, place your left hand over your heart then your right hand over your stomach. Inhale slowly and feel your stomach expand. Then exhale slowly and feel your stomach contract.

3. Use the 3-3-3 technique

Sometimes you can detect the onset of anxiety symptoms. You can use the 3-3-3 Anxiety Technique to curb physical symptoms. Using this technique can help you feel grounded and more in control. It’s simple to do and an effective way to distract yourself from triggers that can cause anxiety and redirect your focus.

Here’s how to use the 3-3-3 rule:

1. Name three things you can see around you. Focus on what they are and note identifying characteristics such as their color and texture.
2. Next, name three things you can hear. Are they sharp or loud?
3. Finally, choose three parts of your body to move.

4. Seek therapy

Short-term techniques to help you manage anxiety symptoms in the moment are essential. However, they do not address the underlying cause of your anxiety. When anxiety attacks or chest pain due to anxiety symptoms become commonplace, it’s time to talk to a doctor. Work with a therapist And cognitive behavioral therapy will be able to help you identify triggers and equip you with appropriate coping methods. Coping techniques will help you feel more confident and in control of the situation, which may ease symptoms. CBT uses several techniques to identify and reprogram the negative thoughts and behaviors that trigger anxiety.

CBT is an effective treatment for the following conditions:

• Panic disorder
• Generalized anxiety disorder
• Social anxiety disorder
• Obsessive compulsive disorder
• Post-traumatic stress disorder
• Prolonged Grief Disorder

What is the difference between a panic attack and a heart attack?

Sometimes it can be difficult to differentiate anxious chest pain from other types of chest pain, especially if you are predisposed to heart attacks or other heart problems. Heart attacks result from blockages in the coronary artery.

The most significant and identifiable difference between chest tightness due to anxiety and a heart attack is the location of the pain. Most often, pain and tightness from anxiety is in the chest, while pain from a heart attack spreads to other parts of the body, such as down your arm or shoulder . The way you feel chest pain is also different. Anxiety-related chest pain tends to be more acute, while heart attack-related chest pain has been described as uncomfortable pressure or waterproofing. Another important difference is when these attacks occur — heart attacks are more likely to occur during exercise, while panic attacks frequently occur at rest.

If you experience chest pain, it is best to see a doctor, even if it is associated with anxiety. It’s better to know about and manage your anxiety rather than risk it being something more serious that goes untreated.

What is the difference between anxiety and a panic attack?

The terms panic attack and anxiety are often used interchangeably, although they are two very different experiences, especially when it comes to chest pain. Daily anxiety does not usually cause chest pain for most people. Panic and anxiety attacks are more serious and can be debilitating when they occur. Chest tightness is one of the most common symptoms of a panic attack or a panic disorder.

Another distinction to make is between an anxiety attack and a panic attack. Anxiety and panic attacks are similar, however anxiety attacks are usually less intense and caused by a specific trigger. Panic attacks can occur without any source. Panic attacks can last anywhere 5 to 20 minutes. The duration and frequency will depend on the severity of your panic disorder.

Too long; haven’t you read?

Chest tightness can be alarming, especially if you’ve never experienced it. Instant techniques such as deep breathing and the 3-3-3 rule can help but do not solve the problem. When anxiety or panic attacks are the cause of your chest tightness, it’s best to treat the underlying cause of what’s making you anxious.

You should see a doctor immediately if:

• The tightness in the chest lasts more than 10 minutes.
• The pain begins to radiate from your chest down your arms.
• You begin to develop other physical symptoms.