How to Soothe an Irritated Stomach

The sensation of anxiety is never comfortable. You might notice your heart racing, sweat forming on your palms, and a churning feeling in your stomach. Some people only experience these symptoms when they are giving a presentation or under extreme stress, but others encounter this situation quite frequently. Regardless of the source of the symptoms, this article will introduce methods to manage anxiety and calm the rumbling in your stomach.

Assess the agitation level. To find the best way to reduce stomach irritation, you need to evaluate the symptoms you are experiencing. By doing so, you will better understand the specific issue you're facing and can identify the most effective methods to alleviate the discomfort. Common symptoms of an irritated stomach include:

• A sensation of tightness in the stomach
• A churning feeling
• A stomach jolt
• Feeling nauseous or queasy
• A sensation of heat in the stomach

Practice beforehand. Sometimes you can ease your anxiety by becoming more confident in the situation at hand. Whether it's giving a presentation, going on a first date, or attending a job interview, practicing in advance can help reduce your nervousness. Try to imagine yourself performing excellently and achieving the goal you desire in that scenario. Equip yourself with knowledge by researching the topic and ensuring that you cover all the points you set out to address. Avoid over-planning, as this may make you more anxious.

Talk to yourself positively. Before doing something that causes nervousness, people often face negative thoughts, which lead to anxiety and restlessness. While techniques like meditation help calm the mind, they require practice to master. A quick and effective way to counter negative thoughts is to turn them into positive affirmations. For instance, tell yourself:

• “I am capable of handling this.”
• “I am the best candidate for this job. I have the skills and experience needed.”
• “I want to succeed, and I will succeed.”

Don’t rush. Hurrying will only increase your nervousness and anxiety. If you take enough time to gather your materials, documents, and arrive a little earlier, you’ll feel more in control of the situation. That extra time will also give you a moment to calm yourself in the waiting room. However, keep in mind that arriving too early, like 15 minutes in advance, may leave you waiting outside or in an uncomfortable spot.

Avoid caffeine. Caffeine is a stimulant that amplifies the effects of adrenaline in stressful situations. It triggers the sympathetic nervous system, activating the ‘fight or flight’ response. Some sources of caffeine, such as coffee or energy drinks, can also irritate the stomach and intestines. Reducing your caffeine intake before the big event will not only help soothe your stomach but also reduce feelings of anxiety and panic. Instead, opt for a glass of cold water to feel refreshed and more alert.

Practice breathing techniques. Focusing on your breath and taking deep breaths is one of the simplest ways to calm feelings of anxiety and unease. For most people, when they are nervous, they tend to swallow, breathe rapidly, which causes an increase in heart rate and spreads more adrenaline throughout the body, triggering further anxiety. Learning to calm your emotions through breathing can also help you breathe more efficiently, reducing the effects of adrenaline and the anxious sensations in your stomach.

• Try to inhale through your nose and exhale through your mouth.

Use aromatherapy to relax. Aromatherapy involves using essential oils derived from herbs, fruits, and flowers to improve your mood. Lavender and lemon are two of the most popular oils used for relaxation and stress relief. You can burn essential oils with a diffuser indoors, or apply lavender or lemon oil to certain areas of your body, like your wrists, to enhance the experience.

Consume foods that soothe the stomach. Some foods contain enzymes and other elements that help calm the digestive system. If you're feeling nauseous and can't seem to eat, try looking for the following ingredients:

• Honey, which helps soothe and forms a thin coating on the stomach.
• Peppermint, which contains compounds that relax muscles, including those in the stomach.
• Ginger and ginger candies, which contain high-temperature chemicals that combat nausea.
• A tablespoon of baking soda dissolved in hot water. Sodium in the baking soda will absorb stomach secretions and help move food through the digestive tract.
• Papaya, which contains digestive enzymes and anti-inflammatory properties.

Relax each body part. This is also known as progressive muscle relaxation. When you're stressed and your stomach feels tight, stand up straight and close your eyes. Identify which part of your body is under the most pressure, and focus on relaxing that area. Breathe deeply while relaxing your arms, legs, back, and the area from your neck down to your stomach. Focusing on your body instead of your thoughts can help you calm down. Repeating this technique can help release localized tension, including in the stomach.

Medication treatment. Ideally, you wouldn’t want to rely on medications, but there are times when your stomach is severely irritated for an extended period, and medication becomes necessary. If non-medical techniques aren’t effective, you may want to consider over-the-counter medications to help relieve stress. Here are a few medications you can purchase without a prescription:

• Stomach medications
• Pepto-Bismol
• Rolaids
• Alka-Seltzer
• Emetrol
• Mylanta
• Similac

• If the issue persists despite trying the suggestions above or after taking medications prescribed by your doctor, you should consult a doctor, as it could be due to physical causes such as bacteria, acid reflux, lactose intolerance, or irritable bowel syndrome.
• Talk to someone about what might be triggering your stomach issues. Speak to a professional, a friend, family member, or anyone else. They might offer ideas to help reduce stress and anxiety, which could help you feel better.
• If the problem is related to something you can’t resolve right now, try to think about how you’ll handle it positively when the time comes.

• Be sure to carefully read the labels on any medication you use and follow the instructions, even for over-the-counter medicines, and even if you believe you already know this information.