Often when we are stressed, anxious, scared or have pain somewhere in the body, we also feel nauseated at the same time. Some people suffer from nausea in preparation for an event that sees them as protagonists (for example, before giving a speech in public), others when traveling by car, ship or plane. Some people are afraid to throw up and feel nauseous because the idea of it happening makes them anxious. Whatever your situation, the best way to get rid of the nausea caused by anxiety is to try to calm down.
Steps
Part 1 of 3: Controlling Anxiety Symptoms Preventively and in Time of Need
Step 1. Eat to prepare for nausea
If you know you are about to deal with a situation that makes you anxious, prepare your stomach in time. Eat something light, for example following the rules of the "BRAT" diet, which includes only bananas, rice, toast and apples. Avoid fried, fatty, or heavily spiced foods. Also try to make lots of small snacks so as not to strain the digestive system with a single large meal.
- Ginger can help you relieve stomach upset. You can add it to your recipes or drink it in the form of herbal tea.
- For more details you can read this article.
Step 2. Take deep breaths
When you start feeling nauseous, do breathing exercises to reduce anxiety. In a short time you will feel calmer and have less stomach discomfort. Taking deep breaths allows you to relax both body and mind. Regardless of where you are, focus your attention on your breathing, trying to make it more intense. Increase the duration of inhalations and exhalations. Take at least 3-6 deep breaths or continue until you feel calmer.
Try to notice how you feel before starting to breathe deeply, then see how the situation improves. Do you have different physical or mental sensations? Are your thoughts the same as before?
Step 3. Use the visualization method
If you have specific fears about taking certain actions (such as speaking in public or taking an exam), this technique can help you overcome them. Imagine feeling confident as you deliver your presentation without ever hesitating or effortlessly answering all the exam questions. Imagine the sensations you feel as the audience applauds you or as you relax after achieving the desired result.
Step 4. Set the senses in motion
When you feel overwhelmed by anxiety or nausea, try to distract yourself from the feelings you feel inside. Focus on your surroundings using all your senses. Look around and notice as many details as possible about where you are. You can also have some photos or images on hand that you think will help you feel calmer and more focused. Pay attention to the noises you hear, such as the hum of the radiator or the song of birds; if you prefer, you can listen to some relaxing music. Also involve your sense of smell by lighting some scented candles or smelling the aromas that are in the air, especially if you are in the middle of nature. Taste something good, trying to fully enjoy every bite. To put your touch to work, you can wrap yourself in a soft blanket, pat a cat or dog or sit outside letting the breeze touch you.
Use the five senses to connect with the environment. It is a real self-relaxation technique that can be performed anywhere
Step 5. Have vomiting remedies on hand
You never know what will come first: nausea or anxiety. In many cases they develop at the same time, for example if you suffer from car sickness but are forced to face a long journey by car. When you start to feel nauseous, you may be afraid of having to throw up. To take away these kinds of worries, you can put some anti-nausea medication or some other remedy in your bag that may help you if you are vomiting.
- In addition to the anti-nausea medications, you can bring crackers, a bottle of water, and anything else you think will help you get better.
- You can also include a stress ball or small object that can give you comfort.
Part 2 of 3: Reduce Stress
Step 1. Treat nausea as a wake-up call
It is the way your body uses to tell you that it is feeling anxious. Instead of simply labeling it as a problem or a nuisance, treat it as a signal that your emotions or mind are in a state of imbalance. You may be so used to feeling anxious that you can no longer fully grasp the emotional state your body is trying to counter, and nausea is its way of saying "Be careful".
First recognize that you are feeling anxious, then decide what you want to do to reduce anxiety and stress in the present moment
Step 2. Get your stressors under control
If there are things (or people) in your life that make you stressed, consider avoiding them. Maybe you have a friend or family member who has a habit of asking you for help with any of their problems or who relies on you more than they should. Talk to this person and let them know that you are no longer available to take that role.
- You might say, "Our relationship has tremendous value, but I feel that when you reach out to me to help you solve your problems, you make my life difficult. It would be helpful if you found other people to rely on as well."
- Maybe you are feeling stressed about the commute you have to travel every day to get to work and back home. In this case, consider using a different means of transport or looking for a less busy alternative route.
Step 3. Review your responsibilities
Think about all the situations in your life that make you anxious (both good and bad): work, school, family, partner, kids, volunteering, introductions, travel, health, meetings, etc. If you feel overwhelmed with responsibilities, try to find out if there are any that you can eliminate or limit. The fewer stressful circumstances you experience in your life, the less anxious you feel.
If you feel overwhelmed by a large amount of work, consider asking your boss to share your responsibilities with a colleague
Step 4. Take some time off
If you feel like you can't escape stressful situations, get away for a few days. Give yourself time to recover, do the things you love, and distance yourself from stressors, even if only temporarily. During this break, try not to think about worries about your home or office; fully enjoy your free time.
- Use these moments to do the things you intended to do, but then didn't. For example, visit a museum, go biking or go for a walk in nature with your dog. Try to dedicate yourself exclusively to activities that make you feel happy.
- If you can't get away from home for a few days, even taking just a few hours off can help you feel better. You can spend them gardening or playing with your children. If you can't take time off work, go for long walks during your lunch break.
Part 3 of 3: Reduce Overall Anxiety
Step 1. Use relaxation techniques
There are many ways to relax, such as playing an instrument, listening to music, writing a journal or taking a warm bath by candlelight. A very effective way to relax the body and mind at the same time is to use the progressive muscle relaxation technique. While lying down, alternately contract and relax certain muscle groups. You can start with the feet and gradually work your way up to the head. Contract your toes, then release the tension; continue through ankles, calves, knees, thighs, buttocks, abdomen, chest, arms, neck and face.
Spend 5-10 minutes each day on this relaxation exercise
Step 2. Meditate
Meditating regularly can help you regain mental balance and activate the parts of the brain that are responsible for happy emotions, such as joy and serenity. In particular, mindfulness meditation can be used to relieve anxiety and stress. Simply try to stay in the present moment by observing yourself and the world around you without judging or evaluating what you perceive through the senses.
- You can practice mindful meditation while you walk (noticing every step you take, the rhythm at which your body moves) or by sitting and observing every thought that comes to your mind, without judging or deepening it, simply by noticing it.
- You can practice mindful meditation even while you eat. Smell the food before putting it in your mouth. As you chew it, observe its texture, taste and temperature. Do it with every bite.
Step 3. Avoid alcohol and nicotine
Both of these substances can give you a temporary feeling of relief, but your anxiety will actually increase as this transient effect disappears. Resist the temptation to resort to alcoholic beverages or cigarettes to try to temporarily stave off worries. Instead, try to use relaxation techniques, meditation, or other strategies that are not harmful to health.
