Nausea describes the feeling that you are going to vomit and can result in abdominal discomfort. It can also be a common symptom of anxiety.
When you feel anxious, your body prepares for an emergency, triggering a “fight or flight” reaction. This response originally helped humans survive threats or dangers, such as predators. The crisis response to a perceived threat makes your body release several hormones, like adrenaline.
These hormones can cause changes in your body, such as:
- a faster breathing rate
- a faster heartbeat
- tense muscles
- nausea
- vomiting
How can you manage anxiety-induced nausea?
Often the best way to treat anxiety-induced nausea is to manage and treat the anxiety itself. By developing coping skills for any anxiety you are experiencing, you should be able to reduce nausea.
It can also be helpful to take some steps to reduce nausea, including:
- Eating little and often: Rather than eating very large meals, the Arthritis Foundation suggests that it can be helpful to eat little and often if you have nausea. It can also help to eat dry foods like plain crackers if you are feeling sick. The American Cancer Society suggests avoiding spicy, fatty, fried, or very sweet foods when you are feeling nauseous.
- Don’t skip meals: Skipping meals and having an empty stomach may make you feel more nauseous. Try to keep eating smaller meals regularly.
- Use relaxation techniques: The American Cancer Society recommends relaxation techniques such as breathing exercises and techniques like hypnosis to help manage nausea. You may also find it helpful to distract yourself with music or watch something on TV when you feel sick.
- Ginger: A research review from 2016 suggests that products containing ginger can be helpful for nausea. But a more recent 2021 review suggests that more studies are needed to decide if ginger can help with nausea. You can try adding fresh ginger to hot water along with honey to make tea.
- Sip water: The American Cancer Society also says that gently sipping clear and cold liquids (like water, broth, or tea) throughout the day can help you feel less nauseous.
How can you treat anxiety?
For lasting relief of anxiety-induced nausea, managing the anxiety that is causing it can be helpful. We all feel anxious sometimes. But if anxiety symptoms affect your day-to-day life, and you find it hard to control symptoms, you may have an anxiety disorder.
Around 30% of adults in the United States will have an anxiety disorder at some point in their life. Medication, talking therapy, and self-care strategies can all help manage anxiety symptoms, such as anxiety-induced nausea.
Medication
Several medications can help with anxiety. A healthcare professional can help you find the best medication option.
Some medications you can take for anxiety include:
- selective serotonin reuptake inhibitors (SSRIs), like fluoxetine (Prozac) and sertraline (Zoloft)
- serotonin-norepinephrine reuptake inhibitors (SNRIs), such as venlafaxine (Effexor) and desvenlafaxine (Pristiq)
- tricyclic antidepressants, like imipramine (Tofranil)
- benzodiazepines, like alprazolam (Xanax) which may be useful in the short term to help with anxiety
If you need help covering the cost of medications, the free Optum Perks Discount Card could help you save up to 80% on prescription drugs. Follow the links on drug names for savings on that medication, or search for a specific drug here.
