By Anxiety-related gas is not the result of a cosmic mystery, nor does it respond to the idea that “everything is emotional.” It has a physiological explanation related to stress. Discover strategies to reduce this symptom.
Have you ever wondered if emotions are responsible for your gastrointestinal problems? The relationship between mental health and physical well-being is closer than we usually think. Proof of this is the link between anxiety and constant burping.
In particular, being anxious is like feeling an earthquake in our body. It triggers a series of changes and movements, from a faster beating heart to a mind full of restless thoughts. In addition, unexpected symptoms such as gas may arise. Let’s see what causes this.
Why do I burp a lot when I feel nervous?
“I have a lot of gas and stomach noises.” Could it be anxiety? In psychological consultations, I see many people with gastrointestinal discomfort that is not attributed to medical causes.
Gas in the stomach, nausea, diarrhea and constipation … Digestive problems have a direct relationship with our emotional state. In fact, it is common to refer to the intestine – or stomach – as the “ second brain .”
There is evidence to suggest a correlation between continuous burping and anxiety levels . Being stressed and nervous affects the digestive system in several ways, which can lead to gas buildup and symptoms such as burping, flatulence and bloating.
It is therefore not at all far-fetched to think that the symptoms you are experiencing are the result of psychological factors. An article from Harvard Medical School underlines this connection. However, it is also important to consider other possible medical causes.
How are constant burping and anxiety related?
Anxiety manifests itself in the body in various ways. In addition to the classic symptoms such as sweating, palpitations and muscle tension, it also shows other signs that we do not usually associate with anxiety, such as chills and frequent urination . But how is it associated with the production of gas and continuous belching?
Digestion disorders
When you’re anxious, your body enters a state that activates your autonomic nervous system , which can affect digestive function. This tends to slow down the digestion process, cause irregular intestinal contractions, and affect nutrient absorption.
It is therefore not surprising that eating during times of anxiety, such as during a family conflict or when listening to worrying news on television, results in an upset stomach, gas or burping. Understandably, in this context of tension, food does not sit well with us.
Hyperventilation
Imagine you have an argument with your boss and emotions are running high. You feel stressed and anxious. Instead of breathing deeply and evenly, you breathe more rapidly and discontinuously. You start to hyperventilate .
This causes your lungs to not fill as they should and some of the inhaled air to end up in your gastrointestinal tract, causing gas to build up in your stomach and chest. This is another possible reason why you burp a lot when you are restless.
Strategies to manage continuous burping due to anxiety
Constant burping is just one manifestation of how an anxious state is expressed in your body, through your stomach. Therefore, addressing the underlying anxiety, in addition to helping reduce gas, contributes to minimizing other associated symptoms. Working on it improves your overall well-being.
On the other hand, repressing emotions can make you sick ; the key is to learn to manage and express them in a healthy way. Here are some psychological strategies and dietary guidelines that can help reduce this uncomfortable symptom and improve your overall health.
Consult a doctor
Sometimes, continuous burping is a sign of other health problems or medical conditions, such as acid reflux or celiac disease . A doctor’s evaluation rules out or diagnoses any underlying medical causes and provides appropriate guidance to address this problem.
Practice breathing techniques
Deep, conscious breathing helps reduce anxiety and improve digestive function. Try diaphragmatic or abdominal breathing to calm your nervous system and reduce burping.
Do relaxing activities
Learning to manage stress and anxiety is essential to maintaining your digestive health, as well as your mental and emotional health. In this case, the recommendation is obvious: consider meditation, yoga , taking walks outdoors and exploring hobbies that do not involve the use of screens.
Eat slowly and in small portions
It is quite common for some people to eat quickly, practically without chewing, due to anxiety. It is important that you chew your food slowly and consciously, to facilitate digestion and prevent gas build-up.
Avoid foods that cause gas
Spicy, fried, fatty and high-fiber foods tend to cause gas and make burping more likely. While you don’t have to cut yourself off from any foods, it’s best not to overeat them. Bland, easy-to-digest options like lean protein and yogurt are preferable .
Less anxiety, less gas
When we experience persistent gas, we often focus on possible physical causes, such as diet or digestive issues. However, as we learned in this article, there is an important connection between anxiety and stomach discomfort, including frequent burping.
Emotions that are bottled up or not expressed appropriately can lead to intestinal problems. If we do not find a healthy and relevant outlet for what we feel, our body suffers the consequences.
So, if the belching is of psychogenic origin, psychological intervention is essential. Starting a psychotherapy process is essential to manage and reduce anxiety, which in turn will be crucial in the search for gastrointestinal relief.