How to help stress stomach pain
We know now that our brains and our stomachs are connected, so for most stress-related stomach aches and pains, you should work on lowering your stress levels as well as seeking ways to calm your stomach.
Whilst you should always speak to your GP if you’re experiencing uncomfortable stomach pain for long periods of time, there are
stress management techniques and home remedies that you can try to help ease the discomfort.
1. Try meditation
Mindfulness and meditation are methods of
relaxation that have long been known to be great for reducing stress.
12 They help you relax by slowing down your heart rate and reducing your blood pressure, but in the longer term, they can actually improve your energy and concentration.
12
Why not tune in to a guided meditation on YouTube, and give it a go for yourself?
2. Practice breathing techniques
Like meditation and mindfulness, there are specific breathing techniques that many recommend to help ease feelings of stress and anxiety.
Try this calming breathing exercise next time you feel stressed or anxious:13
- make yourself as comfortable as possible, sitting or standing, and loosen any tight clothing
- keep your feet hip-width apart
- take a breath in from your nose and let it flow into your stomach
- try counting from 1 to 5, but don’t worry if you can’t hold it until 5
- let the breath go, breathing out from your mouth whilst counting from 1 to 5
- repeat this for around 5 minutes
The great thing is that this can be done anywhere at any time and takes just a few minutes.3. Eat a healthy, balanced diet
While there is nothing wrong with occasionally demolishing a small tub of ice cream when you feel under pressure, try to eat a healthy and more balanced diet when you feel stressed.
Eating a balanced diet is important for keeping your body and mind healthy, particularly your stomach. Making sure you eat a variety of healthy foods helps to keep your gut microbiome in check and supports the good bacteria that thrive there.14
4. Drink herbal tea
Many herbal teas are believed to have potential benefits for your health and wellbeing, from peppermint to chamomile.
Ginger tea in particular has been shown to help your stomach.
15,16 You can even whip up a batch of ginger tea yourself as it is really easy to make. Check out our
ginger tea recipe for a quick step-by-step guide.
Ginger in many formats can possibly help with an upset stomach, so why not snack on a
ginger biscuit if tea isn’t quite your thing?
5. Do some light exercise
Exercise is not only great for your body but also for your mind. Recent studies have shown links between cardiovascular exercise and lower cortisol levels, a reduced heart rate, reduced feelings of anxiety, and lower blood pressure.17
Get outside and go for a walk or do a quick yoga session in your living room, your brain and your gut will thank you.
6. Grab a hot water bottle
Filling up a hot water bottle and placing it on your tummy when you have uncomfortable cramps can really help. The heat helps to relax your stomach muscles and ease any discomfort – this is a great hack for period pain too!18,19