Anyone who has ever had an upset stomach knows how annoying it is. Whether it's nausea, sharp pains or a simple feeling of general malaise, luckily you can get rid of it pretty quickly. Whatever the cause, such as anxiety or indigestion, you can use a variety of techniques ranging from thinking soothing thoughts to using conventional medications.
Steps
Method 1 of 3: Relax the Muscles
Step 1. Try to visualize yourself in good health
According to some scholars, there is a valid connection between thoughts and physical health. In fact, it seems that those who focus on positive thoughts or imagine they are feeling good generally have a favorable psychological response. You can use this technique to help the stomach muscles relax.
- Start relaxing. You may need to move to a quiet place. Relax and focus on your breathing.
- Visualize yourself in good health. The concept of physical well-being is unique and individual. Imagine that your stomach pain subsides and think about what you can do when you feel better. View the situation in detail. You may be able to create a mental image or just feel an emotion - it will be fine either way.
- Turn that image into reality. Having viewed it in detail, you will be able to use some details in daily life.
Step 2. Breathe to relax the stomach
Probably, like most people, you have a tendency to breathe shallowly, with your chest. Experts believe that breathing should start from the abdomen instead. In fact, it seems that abdominal breathing, which we all practice when we are infants, offers a wide list of benefits, including that of relaxing the stomach muscles. The so-called diaphragmatic breathing (taught for example in Qi Gong) requires effort and practice, but it is worth the effort.
- If you can, breathe exclusively through your nose.
- Take long, slow, steady breaths.
- When you inhale, focus your attention on the air entering your body and passing through it until it reaches the stomach. Let the lower abdomen expand to accommodate the breath.
- As you exhale, focus on the air exiting your body, letting your stomach be the first to contract.
- When you have done some practice, focus on expanding the middle part of the abdomen and then, subsequently, the upper part.
Step 3. Keep stress under control
It is a major cause of many mental and physical ailments, in fact it can play tricks on the stomach. Unfortunately, stress is a constant presence in most people's lives and it is impossible to avoid it entirely. However, you can keep it in check. Think about the situations, responsibilities, or people your stress comes from, then develop a plan to handle them differently.
- Work could be a significant source of stress for you. Determine what exactly is stressing you about your employment, trying to be as specific as possible, to then develop an effective plan.
- Finances can also be a source of great stress. Again, try to isolate the problem and consider the best way to solve it.
- Your relationship may be stressful, but once you understand why, you can talk to your partner and make the necessary changes to your relationship. It may be enough to divide up your responsibilities better or you could consult a couple therapist.
Step 4. Relax your muscles progressively
The progressive muscle relaxation technique helps you isolate and calm specific muscle groups. The stomach, which is positioned in the center of the body, is full of muscles, making it an excellent candidate for the progressive muscle relaxation technique. It only takes 15 minutes a day and a quiet place to reap great benefits with this method.
- First, take a deep breath and squeeze your stomach muscles as much as you can (by sucking in your navel) for 5 seconds.
- Exhale as you release all tension and stay relaxed for 15 seconds.
- Repeat until you feel better.
- Pay attention to how you feel and stop if you feel pain or discomfort.
Method 2 of 3: Fighting Anxiety to Relieve Stomach Pain
Step 1. Drink hot herbal tea
Peppermint, ginger, lemon, or chamomile tea can help relieve stomach pain. These plants have antibacterial properties, fight swelling and their natural oils promote relaxation. Slowly sipping your herbal tea you will feel almost instant relief.
Keep in mind that peppermint can be useful in some cases, while in others it can aggravate the situation, for example if you suffer from stomach acid or gastroesophageal reflux. Pay attention to how your body reacts to determine if it's right for you or not
Step 2. Massage your stomach
Gently rubbing the part of the body where we feel pain is a natural instinct and the stomach is no exception. Massage stimulates blood flow and some say it promotes faster healing. You can sit or lie down, the massage will still be beneficial because it is a gesture that gives you comfort and helps to dissolve any blockages.
- You can gently stroke your stomach.
- If you prefer, you can apply light pressure with your fingertips and massage it in small circular motions.
- Alternatively, you can pass the base of the palm over the abdomen in short or long movements.
Step 3. Use heat
Relax your stomach using a hot water bottle (or a bottle full of hot water). The heat will relax the stomach, relieving cramps and pain. Do not apply it for more than 15 minutes at a time and allow 45 minutes to pass between applications. Keep in mind that heat is most effective if you are lying down.
Step 4. Determine if the malaise can be caused by anxiety
Because it often masks itself in other forms, anxiety can be particularly difficult to recognize and overcome. For example, it can cause symptoms such as headaches, shortness of breath, intense sweating or stomach pain and make you think that the problem is something else. Try to understand if the symptom may be related to others and associated with anxiety.
- Observe the ongoing sensation, for example stomach pain. Evaluate it for what it is, no more, no less. Listen to the body's messages without trying to stop them.
- Accept the sensation you feel and carefully analyze how it makes you feel. Give yourself permission to have those feelings.
- Prevent and relieve anxiety. You can act on multiple fronts to fight it. Along with anxiety, stomach pain should also go away.
Method 3 of 3: Relieve the Symptoms of Irritable Bowel Syndrome
Step 1. Avoid foods that trigger irritable bowel syndrome
If you have this condition, some foods can be harmful to your stomach, although they are perfectly harmless to other people. Pay attention to the messages your body sends you after you eat; if you're not feeling well, try to avoid the foods that triggered those symptoms. Unless your doctor or allergist has given you a list of specific foods to avoid, you will have to proceed by trial and error and it will take some time to determine exactly which ingredients trigger your negative symptoms.
Step 2. Avoid foods that cause gas to build up in the digestive system
Gas is a natural byproduct of foods that you don't digest well. Some foods produce it regardless, during digestion. Either way, limiting gas-inducing foods can help relax your stomach.
- You may be lactose intolerant, which is very different from being allergic to milk. Lactose intolerance is a fairly common ailment and is responsible for many stomach problems. Generally, it develops with advancing age and is more prevalent in some cultures than others.
- Some vegetables, such as cauliflower, onions, cucumbers, corn, and broccoli, can cause gas to build up in the stomach.
- Some people experience stomach pain when they eat starchy foods, such as pasta and potatoes.
Step 3. Eat little, but often
Cutting down on your portions helps you both lose weight and prevent stomach pain. The equation is simple: the more abundant the meal, the more the stomach expands and will have to struggle to digest the food. As we pointed out earlier, poorly digested food causes gas to form. Eat 5-6 times a day, limiting portions to prevent abdominal discomfort.
Step 4. Achieve your ideal body weight
The stomach takes up significant space of the middle section of the body and allows you to sit upright and rotate your torso. The extra pounds make movement more complicated, strain the abdominal muscles and can irritate the stomach. Most of the internal organs are located around the stomach, so excess fat can press or move them, aggravating abdominal discomfort.
Step 5. Practice yoga
It is a discipline that guarantees a wide range of benefits: it increases flexibility and muscle strength, improves blood flow, but above all gives a feeling of emotional and mental calm. It also helps relax the stomach muscles if they are tense due to anxiety or irritable bowel syndrome. Sign up for a yoga class at the gym or take classes online.
Step 6. Take an over-the-counter medication
Ask your pharmacist for advice to find the most suitable product among those intended to treat less severe abdominal symptoms. Regardless of the cause of your stomach pain - constipation, gastroesophageal reflux, or irritable bowel syndrome - you will surely be able to find a drug that is right for you.
- Antacid medications neutralize stomach acids, relieving discomfort and symptoms caused by reflux.
- If you don't go to the bathroom regularly, constipation could be the cause of your stomach pain. Look for a drug that will help soften and pass stool. On the other hand, if you have dysentery and don't want to wait for the disease to run its course, take medication to treat it.
Warnings
- This is a guide only and is not guaranteed to work.
- Always consult your doctor before experimenting with any type of home remedy.
