10 Ways to Stop Anxiety-Related Nausea

Anxiety can wreak havoc on our lives in many ways, but one of the most uncomfortable symptoms is nausea. This feeling of unease can be disruptive and debilitating, making it hard to focus on anything else.

In this newsletter, we’ll explore 10 practical and proven methods to keep that queasy feeling at bay. Let’s dive in and discover how you can regain control and find relief.

1. Breathe Better

When anxiety strikes, your body’s natural response is to enter a state of fight or flight. This often leads to shallow, rapid breathing, which can exacerbate feelings of nausea. Learning to breathe deeply can help counteract this response and bring your body back to a state of calm.

Practice deep breathing exercises regularly. Find a quiet place, sit comfortably, and take a slow, deep breath in through your nose, filling your lungs completely. Hold for a count of four, then exhale slowly through your mouth. Repeat this process for several minutes. Deep breathing not only helps calm your nervous system but also increases oxygen flow, reducing nausea.

2. Ginger Goodness

Ginger has been used for centuries to treat various ailments, including nausea. Its active compounds, gingerols and shogaols, have natural anti-nausea properties, making it a go-to remedy for many.

Add ginger into your diet through ginger tea, ginger ale, or ginger supplements. You can also chew on a small piece of fresh ginger or use ginger candies. Not only does ginger help alleviate nausea, but it also has a calming effect on the digestive system, reducing the overall discomfort caused by anxiety.

3. Relaxing Rhythms

Anxiety often leads to muscle tension, which can further contribute to feelings of nausea. Progressive muscle relaxation (PMR) is a technique that involves tensing and then slowly releasing different muscle groups to help reduce tension and promote relaxation.

Start with your toes and work your way up. Tense each muscle group for a count of five, then release and relax for a count of ten. This method helps distract your mind from anxiety and focuses your attention on the physical sensations of relaxation, reducing nausea in the process.

4. Peppermint Power

Peppermint is known for its soothing effects on the stomach. The menthol in peppermint can help relax the muscles of the gastrointestinal tract, alleviating nausea.

Drink peppermint tea, suck on peppermint candies, or use peppermint essential oil. If you use essential oil, simply inhale the aroma directly from the bottle or place a few drops on a tissue and breathe deeply. You can also add a drop or two to a diffuser. This aromatic approach can quickly calm your stomach and reduce anxiety-induced nausea.

5. Hydration Habits

Dehydration can worsen nausea, especially when you’re already anxious. Drinking plenty of fluids helps keep your body hydrated and can flush out toxins that might be contributing to your queasiness.

Sip water throughout the day. Avoid large amounts at once, as this can sometimes increase nausea. Herbal teas and clear broths are also good options. Avoid caffeine and sugary drinks, which can exacerbate anxiety and dehydration.

6. Balanced Bites

Balanced diet plays a crucial role in managing anxiety and nausea. Skipping meals or eating unhealthy foods can lead to blood sugar imbalances, which might trigger or worsen nausea.

Consume small, frequent meals that include complex carbohydrates, lean proteins, and healthy fats. Foods like oatmeal, bananas, chicken, and avocados are gentle on the stomach and provide essential nutrients that help maintain stable blood sugar levels. Avoid spicy, greasy, or heavily processed foods that can irritate your stomach.

7. Aromatic Assistance

Aromatherapy can have a powerful calming effect on your mind and body, helping to reduce anxiety and nausea. Certain scents are particularly effective in promoting relaxation and easing stomach discomfort.

Use essential oils like lavender, chamomile, or lemon. Place a few drops in a diffuser, add them to a warm bath, or inhale directly from the bottle. These soothing scents can help calm your nerves and settle your stomach, making it easier to cope with anxiety.

8. Cognitive Comfort

Cognitive behavioural techniques (CBT) can be highly effective in managing anxiety and its physical symptoms, including nausea. CBT focuses on identifying and changing negative thought patterns that contribute to anxiety.

Work with a therapist trained in CBT or use self-help books and online resources to learn CBT techniques. By addressing the root causes of your anxiety and learning to reframe your thoughts, you can reduce the intensity of your anxiety and its physical manifestations, including nausea.

9. Gentle Gestures

While intense workouts might not be ideal when you’re feeling nauseous, gentle exercise can actually help reduce anxiety and its physical symptoms. Physical activity releases endorphins, which are natural mood lifters.

Engage in low-impact exercises like walking, yoga, or tai chi. These activities help reduce stress hormones and improve your overall sense of well-being. Plus, the rhythmic movements can have a calming effect on your mind and body, alleviating nausea.

10. Mindful Moments

Mindfulness meditation involves focusing your attention on the present moment and accepting it without judgment. This practice can help reduce anxiety and its associated symptoms, including nausea.

Set aside a few minutes each day to practice mindfulness meditation. Sit in a quiet place, close your eyes, and focus on your breathing. Allow your thoughts to come and go without engaging with them. By regularly practicing mindfulness, you can train your mind to remain calm in the face of anxiety, reducing the likelihood of nausea.

Anxiety-related nausea can be a challenging symptom to manage, but with the right strategies, you can find relief. By incorporating these techniques into your daily routine, you’ll be better equipped to handle anxiety and its physical effects. Remember, it’s about finding what works best for you and making these practices a regular part of your life. Here’s to a calmer, more comfortable you!

The information provided in this newsletter is for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making significant changes to your health and wellness routine.

Wishing you good health,

The Wellness Valet Team

Recipe of the Week: Ginger Turmeric Chicken with Brown Rice

Ingredients:

• 4 boneless, skinless chicken breasts

• 1 cup brown rice

• 2 cups chicken broth

• 1 tablespoon olive oil

• 1 inch fresh ginger, grated

• 1 teaspoon ground turmeric

• 3 cloves garlic, minced

• 1 tablespoon honey

• 1 lemon (juice and zest)

• Salt and pepper to taste

• Fresh cilantro for garnish

Method:

1. Cook the Brown Rice: Rinse the brown rice under cold water. In a medium saucepan, combine the brown rice and chicken broth. Bring to a boil, then reduce the heat to low, cover, and simmer for about 40-45 minutes, or until the rice is tender and the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes.

2. Prepare the Marinade: In a small bowl, mix the grated ginger, ground turmeric, minced garlic, honey, lemon juice, lemon zest, olive oil, salt, and pepper. This marinade will infuse the chicken with a warm, slightly sweet flavor that's beneficial for digestion.

3. Marinate the Chicken: Place the chicken breasts in a shallow dish or a ziplock bag. Pour the marinade over the chicken, ensuring each piece is well-coated. Let it marinate for at least 30 minutes to allow the flavors to penetrate the meat.

4. Cook the Chicken: Preheat your grill or a large skillet over medium-high heat. Once hot, cook the chicken breasts for about 6-7 minutes on each side, or until fully cooked and no longer pink in the center. The chicken should reach an internal temperature of 75°C

5. Serve: Slice the grilled chicken and serve it over a bed of warm brown rice. Garnish with fresh cilantro for a burst of fresh flavor.

This ginger turmeric chicken with brown rice not only makes for a tasty meal but also supports your efforts to manage anxiety-related nausea with its soothing ingredients. Enjoy this balanced dish for both its flavor and its health benefits.