12 Proven Ways to Calm a Nervous Stomach Caused by Anxiety

Picture this: You’re about to give the most important presentation of your career when suddenly your stomach starts churning, your palms get sweaty, and you feel like you might throw up. Sound familiar? You’re not alone – millions of Americans experience this uncomfortable phenomenon known as “nervous stomach.”

Do you often experience intense anxiety that seems to settle right in your stomach? That constant unsettled feeling and churning sensation that’s so difficult to control? A nervous stomach is one of the common side effects of extreme anxiety and panic.

Fortunately, there are several effective ways to get rid of a nervous stomach that you might not know about.

Experiencing a nervous stomach is quite common and can result from anxious situations or unsettling circumstances. Research from Harvard Health shows that the brain has a direct effect on the stomach, causing GI conditions, and that stomach distress can be both the cause and product of anxiety, stress, or depression.

To help you ease these uncomfortable symptoms, we’ve compiled important insights and practical solutions you can follow.

Read More: Do You Absorb Nutrients Better on an Empty Stomach? Here’s What Experts Say

What is a Nervous Stomach?

Since a nervous stomach is more of an experience than a specific medical condition, it can be challenging to explain in precise terms.

A nervous stomach is characterized by feelings of uneasiness and unsettling sensations combined with bloating when you’re in an anxious situation. This condition is believed to be a side effect of anxiety or panic attacks. The symptoms are so varied that even doctors find it difficult to diagnose as a specific medical condition.

It’s generally understood as an indicator of your mental health state and sometimes your gut health as well. Only in rare situations does it indicate a serious underlying health condition.

“I like to think about the connection between the gut and the brain like a two-way street connecting our minds and bellies,” says Mariah Corneille, PsyD, Lead Gut-Brain Specialist at Oshi Health. “It’s the conversation between our emotions and our digestion, where stress can stir the pot, or throw things off, and a happy gut can maintain harmony within the body.”

“By understanding this relationship,” Dr. Corneille says, “we can better manage how stress affects our gut health and how gut health can affect our mental state.”

What Causes a Nervous Stomach?

If you’re wondering about the possible causes behind a nervous stomach, it’s often related to the specific situation you’re facing.

For those who struggle with anxiety, a nervous stomach is quite common. Being nervous about a situation is what often triggers these symptoms.

The vagus nerve, one of the largest nerves in the body, connects our brain and gut. Research published in the National Center for Biotechnology Information (NCBI) demonstrates that this gut-brain axis involves bidirectional communication that includes endocrine, immune, and metabolic pathways. Any unsettling situation can send signals back and forth through this nerve, causing the anxiety and stomach issues you might be experiencing.

Beyond simple nervousness, several underlying health conditions could contribute to the problem:

• Irritable bowel syndrome (IBS)
• Inflammatory bowel disease
• Anxiety disorder
• Peptic ulcer disease
• Celiac disease
• Indigestion
• Food poisoning

If you experience symptoms for an extended period, it’s best to consult a doctor to rule out any underlying health conditions that could be contributing to your nervous stomach.

Read More: 10 Ways To Stop Sweating In Nervous Situation – Get Better Control

Symptoms of a Nervous Stomach

The symptoms of a nervous stomach are quite extensive. Knowing them can help you identify the condition and address it accordingly.

Common symptoms include:

• Unsettling feeling in the stomach
• Stomach cramping
• Knotted feeling in the stomach
• Muscle twitching
• Anxiety
• Bloating
• Gas
• Upset stomach
• Nausea
• Diarrhea (in extreme cases)
• Increased bowel movements
• Frequent urination
• Loss of appetite

How to Calm and Get Rid of a Nervous Stomach

If you’re looking for a cure for a nervous stomach, there are several natural approaches you can try. Since this condition is primarily related to your mental state, it’s important to first work on your mental health while using various methods to calm your nervous stomach.

Here are the 12 most effective remedies:

1. Chamomile Tea

Chamomile is incredibly effective for treating nervous stomach symptoms. Multiple clinical studies have shown its benefits for calming the nervous system. A systematic review found that oral consumption of chamomile was effective in reducing anxiety in most available trials.

Besides supporting the nervous system, chamomile has positive effects on digestive health. The combination of its soothing and carminative properties helps combat stress and anxiety symptoms, as demonstrated in randomized controlled trials, calming your mind and promoting better health.

Chamomile also helps manage associated symptoms like bloating and stomach discomfort.

How to use:

• Boil water and pour it into a cup
• Add a chamomile tea bag and let it steep for 2-3 minutes
• Drink this warm to calm your nerves

Frequency: 1-2 times daily

2. Practice Deep Breathing Exercises

If you’re experiencing a nervous stomach due to anxiety and stress, deep breathing exercises are one of the best ways to combat it.

Research from the Mayo Clinic shows that deep breathing can help reduce stress and anxiety by activating the body’s relaxation response. These exercises help ease nervous stomach symptoms and help you collect scattered thoughts.

While they don’t directly impact the digestive aspects of the nervous stomach, they’re excellent for managing the mental symptoms associated with the condition.

Deep breathing soothes the mind and helps promote better mental health management.

How to do it:

• Sit somewhere comfortable
• Inhale deeply through your nose
• Exhale slowly through your mouth
• Repeat this process several times until you feel calmer

Frequency: Whenever needed

Read More: Do You Absorb Nutrients Better on an Empty Stomach? Here’s What Experts Say

3. Build Your Confidence

If your nervous stomach stems from an upcoming important presentation or event, working on your confidence is crucial.

Having confidence in yourself and your abilities can significantly impact how you feel, reducing the constant stomach churning you might be experiencing. Lack of confidence leads to anxious feelings, making the condition worse.

If necessary, rehearse thoroughly for better results, as preparation helps your mind function better. Visualize the situation in your mind and prepare for potential challenges – this makes everything much easier to handle.

What to do:

• Rehearse beforehand
• Research your topic thoroughly
• Practice positive self-talk

4. Ginger Tea

You might wonder how ginger tea helps with nervous stomach, but it’s particularly effective for treating the associated symptoms that come with this condition.

The active compound in ginger, gingerol, has been found to help reduce nausea and bloating. Research from the National Center for Biotechnology Information shows that ginger is effective for preventing nausea and vomiting, with Mayo Clinic noting its benefits when combined with standard treatments.

For those who don’t enjoy ginger tea, ginger ale can also be effective.

How to prepare:

• Boil water and add a crushed 1-inch piece of fresh ginger
• Let it steep for 5 minutes
• Strain the liquid into a cup
• Add lemon slices and honey for taste
• Drink while warm

Frequency: 1-2 times daily

5. Peppermint Tea

Peppermint is another effective remedy for getting rid of a nervous stomach. The active compound menthol has soothing effects that help reduce associated symptoms.

Research published in Frontiers in Pharmacology demonstrates that menthol has beneficial impacts on smooth muscle function, helping promote better digestive tract functioning. It’s also proven to help soothe nerves, reducing the likelihood of experiencing nervous stomach symptoms.

How to prepare:

• Boil water in a pan
• Add a handful of fresh peppermint leaves and let steep for 2-3 minutes
• Strain the liquid
• Add honey for sweetness
• Drink while warm

Frequency: 1-2 times daily

6. Stay Active – Don’t Just Sit

If you find yourself in a stressful situation, walking around can help significantly. The more inactive you are, the more clouded your thoughts become, making it harder to handle the situation.

Getting your mind distracted from whatever is causing your anxiety is one of the best ways to tackle nervous stomach symptoms. For best results, don’t overwork yourself. You can also try stretching or yoga to calm your nerves.

Read More: 10 Ways Prevent To Stomach Bloating- Causes and Remedies

7. Practice Positive Self-Talk

One reason anxiety might overwhelm you is the type of thoughts you have about yourself. If you’re constantly engaging in negative self-talk, this will likely reflect in how you handle situations.

Negative thoughts have some of the worst impacts on your thought process. To overcome and get rid of a nervous stomach, it’s essential to practice positive self-motivation.

Speaking positively about yourself and your situation helps create better thought patterns, preventing the constant stream of negativity. Remind yourself that you are capable and prepared for whatever comes your way.

8. Avoid Coffee

With the anxiety you’re already experiencing, the last thing you want is to make it worse. Coffee has stimulating effects on the mind and body and can worsen your mental state.

Caffeine has been reported to increase anxiety effects, making symptoms worse than before. Studies published in the National Center for Biotechnology Information confirm that caffeine consumption can exacerbate anxiety symptoms. Caffeine also has laxative-like properties, which can worsen bowel movement issues.

If you’re craving a beverage, choose healthier alternatives like green tea.

9. Dandelion Root Tea

Dandelion root, along with other bitter roots like burdock and yellow dock, is another amazing way to get rid of a nervous stomach.

These herbs help strengthen the digestive system and promote the secretion of digestive enzymes and bile, supporting better digestion. Dandelion has been found effective in preventing excess stomach acid secretion and balancing digestive function.

It’s also effective in reducing bloating and upset stomach symptoms.

How to prepare:

• Boil water and pour into a cup
• Add a dandelion tea bag
• Steep for 2-3 minutes
• Drink while warm

Frequency: 1-2 times daily

10. Eat Light, Easy-to-Digest Foods

When struggling with a nervous stomach, avoid foods that could worsen your digestion. The best approach is to eat light, refreshing foods that won’t strain your digestive tract.

Fresh salads and vegetables are good options. Just make sure to keep portions reasonable and don’t overeat.

Eating clean during these episodes helps keep your stomach settled and promotes easier digestion. If you want something even lighter, toast and rice dishes work well as they’re easy to digest and won’t worsen your condition.

11. Try Aromatherapy

Aromatherapy is another excellent treatment for a nervous stomach. For best results, focus on essential oils that help calm the nerves.

Essential oils like lavender and lemongrass have soothing effects on the mind and body, helping calm both you and your nervous stomach. Make sure not to overdo it – limit the amount you use. These oils help soothe your senses and keep stress and anxiety symptoms in check.

How to use:

• Put a drop or two of essential oil on your pulse points
• Rub gently to let it absorb into the skin

Frequency: 2-3 times daily

12. Relax Your Body and Mind

We’re often so busy that we fail to recognize what’s happening around us. Relaxing your mind and body is essential for recovery.

If you want better results, focus on finding ways to calm your racing thoughts and anxiety. The best ways to relax include taking a nap or going for a walk in fresh air.

If possible, find a peaceful area in your home that promotes relaxation. It’s not about what you do, but how you approach relaxation that matters most.

Read More: 10 Home Remedies For Upset Stomach For Quicker Relief

How to Prevent Nervous Stomach

When it comes to preventing a nervous stomach, focus on making lifestyle changes and working on building confidence, which can be challenging but is essential.

A nervous stomach can occur at any time, so you need to prepare your mind accordingly and make it strong enough to fight through difficult moments.

There will be times when nothing seems to calm your nerves because of your situation, and that’s okay too. You just need to work through it and find better coping strategies.

Conclusion

There are several home remedies and lifestyle changes that can help you get rid of a nervous stomach. If you’re struggling to keep symptoms in check, start by practicing positive self-talk – this alone can calm your nerves better than you might realize.

We’ve provided you with 12 of the best ways to address this condition, and we hope these strategies help you find relief. Remember, if symptoms persist or worsen, don’t hesitate to consult with a healthcare professional to rule out any underlying conditions.

Ready to take control of your nervous stomach today? Start with one or two of these proven techniques and gradually build your toolkit for managing anxiety-related stomach issues. Your gut – and your peace of mind – will thank you for it.

Read More: Why Do I Have Stomach Pain After Eating?

Frequently Asked Questions (FAQ)

What exactly is a nervous stomach?

A nervous stomach refers to digestive symptoms that occur in response to stress, anxiety, or emotional distress. It’s not a medical diagnosis but rather a collection of symptoms including stomach churning, nausea, cramping, and bloating that result from the brain-gut connection during anxious moments.

How long does a nervous stomach typically last?

The duration varies depending on the underlying cause and individual factors. Acute episodes related to specific stressful events may last minutes to hours, while chronic nervous stomach related to ongoing anxiety disorders can persist until the underlying anxiety is addressed.

Can a nervous stomach lead to serious health problems?

While uncomfortable, a nervous stomach is generally not dangerous on its own. However, if symptoms persist for weeks or months, it’s important to consult a healthcare provider to rule out underlying conditions like IBS, ulcers, or other gastrointestinal disorders.

Are there any foods I should avoid when experiencing a nervous stomach?

Yes, it’s best to avoid caffeine, spicy foods, fatty or greasy foods, alcohol, and highly processed foods. These can worsen symptoms by irritating the digestive system or increasing anxiety levels.

How quickly do natural remedies like chamomile and ginger work?

Some people may feel relief within 15-30 minutes of consuming chamomile tea or ginger. However, for best results, regular use over several days or weeks may be needed to see significant improvement in anxiety-related stomach symptoms.

When should I see a doctor about my nervous stomach?

Consult a healthcare provider if you experience severe or persistent symptoms lasting more than a few weeks, blood in stool, significant weight loss, severe abdominal pain, or if symptoms significantly interfere with your daily life.

Can children experience a nervous stomach?

Yes, children can experience a nervous stomach, especially before tests, performances, or other stressful situations. The same gentle remedies like chamomile tea (in age-appropriate amounts) and breathing exercises can be helpful for kids.

Is there a difference between nervous stomach and anxiety disorders?

Nervous stomach is typically a symptom or collection of symptoms, while anxiety disorders are diagnosed mental health conditions. If you frequently experience a nervous stomach along with other anxiety symptoms, you may benefit from speaking with a mental health professional.

Can exercise help with a nervous stomach?

Yes, regular exercise can help manage both anxiety and digestive health. Light activities like walking, yoga, or stretching can be particularly beneficial during acute episodes of nervous stomach.

Are there any medications specifically for the nervous stomach?

There’s no specific medication for “nervous stomach,” but doctors may prescribe anti-anxiety medications, antispasmodics, or other treatments depending on your symptoms and underlying causes. Always consult with a healthcare provider before starting any medications.