Is the warm feeling in my chest a sign of anxiety?

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This article will explain if the warm feeling in the chest can be a sign of anxiety. It will discuss why this happens, and how it can be connected to other symptoms of anxiety. Aside from that, the article will show how to cope with it.

Is the warm feeling in my chest a sign of anxiety?

Yes, the warm feeling in your chest can be caused by anxiety. It can be a sense that your chest is warm, or even burning, and they are usually felt when you are having a panic attack. Those will usually happen if there is something that triggers it, without any warning.

Many things can trigger a panic attack, and one of them is stress. But it can also happen if someone uses drugs, drinks too much caffeine, or experiences a personal trigger. For example, for someone that has social anxiety, being in a place with a lot of people can often trigger a panic attack.

The panic attack can go on for a few minutes, but sometimes it can last for hours. And this high-intensity anxiety is what will cause you to feel your chest is warm. But let’s understand why this happens.

What happens when I get this warm feeling in my chest?

When you are anxious, and you experience a panic attack, you will feel a warm feeling in your chest because the stress you are under is making your body prepare for that fight or flight reaction, which will cause your body to get a rush of cortisol, known as the stress hormone.

This rush of cortisol will make your heart beat faster, and cause the muscles in your chest to tighten, leaving you with a warm feeling in your chest that will get better as your anxiety levels go down. 

But you won’t only experience the warm feeling in your chest because of anxiety. Other things can lead to that. When a person has heartburn, and the acid from their stomach backs up to the esophagus, they can experience it as well.

It can also happen if the person has many other gastrointestinal conditions such as reflux, esophagitis, and stomach ulcers. Aside from that, you can experience a warm feeling in your chest when you have an asthma attack. 

Unfortunately, this symptom can also be related to more life-threatening conditions, which should cause you to look for a doctor right away, such as a heart attack, a trauma, some form of infection,  or pulmonary embolism.

If you are dealing with a warm feeling in your chest caused by anxiety, know that there are ways to manage this uncomfortable symptom. Let’s discuss what you can do.

How can I cope with the warm feeling in my chest caused by anxiety? 

Dealing with the warm feeling in your chest because of anxiety, here is what you can do to help you calm yourself from the panic attack, but also to manage your anxiety in your everyday life so the panic attacks are not so frequent.

Dealing with the panic attack

When you are going through a panic attack very little can make sense. You will feel a lot of symptoms of anxiety, extremely. 

But at that moment, it is important to remind yourself that this will pass, as it has before. You can also try some breathing exercises to help you center. Inhaling deeply through your nose, and letting the air out through your mouth slowly will often help.

Have a healthy lifestyle

If you want to address your anxiety, and with that, reduce your chances of experiencing a panic attack, and the warm feeling in your chest, you should try to have a healthy lifestyle. Caring for what you eat, and drink can help you with that.

You should prevent having too much caffeine, sugar, and alcohol since those can make your anxiety worse. Exercising may also be an important part of a healthy lifestyle and will help your anxiety go down since it lowers the cortisol levels in your body.

Do something you love

Dealing with anxiety also implies that you should take some time during your everyday life to do things that make you happy. Experiencing positive emotions, and focusing on things that bring you joy will reduce your stress levels, and make your anxiety better. 

And even though some people may think this can be a waste of time, doing something that brings you joy can easily help you to get back motivated to do your chores.

Put it out

Externalizing your feelings, be it by writing, or even sharing them with your friends, or family members can help you feel less anxious. It is not only a way for you to vent, but it is also something that will allow you to become more aware of your emotions, making it less scary, and it may even give you a new perspective on the matters that are worrying you.

Take up meditation

In the same way as breathing exercises, meditation will surely help you deal with anxiety. As you practice one of the two, you will be able to focus more on the present, on your breath, and your surroundings than those racing thoughts anxiety will often bring. As you bring meditation more and more into your life, you may notice that you are becoming calmer.

Look for help

Dealing with anxiety by yourself is not simple, so you should always keep in mind that whenever you need it, you can look for professional help. 

In that, you can go to a therapist, which will help you understand your emotions better, and may make it easier for you to understand what triggers your anxiety, and panic attacks, and will help you create strategies to cope with it.

Or you can look for a psychiatrist, a doctor that specializes in mental health, and that can prescribe you medication, after their assessment, that will help you cope with anxiety. They will also discuss your medications that can help when you are having a panic attack.

Frequently Asked Questions (FAQ): Is the warm feeling in the chest a sign of anxiety? 

What is the 3 3 3 method for anxiety? 

The 3 3 3 method for anxiety is a breathing exercise one can do whenever they feel anxiety is taking a toll on them. There is no contraindication for this method, and it can be done as many times as you need to.

What you should do is, when anxiety starts to cripple in, you take a deep breath, and name 3 things you hear at the moment. After that, you should try to name three things you see, followed by naming 3 of your body parts. 

Through that, you will remove your mind from the anxiety, focus on your breathing, and be in the moment. All of that will make you feel calmer, and decrease your stress levels.

Can you be constantly anxious?

Yes, a person can be constantly anxious, and it can be extremely unpleasant. When that is the case, it is said that they have a generalized anxiety disorder. This type of anxiety disorder causes you to feel anxious about doing even the most routine things.

Your everyday activities can become a problem, and you may feel like you are unable to relax. Generalized anxiety disorder will leave you feeling tense, worried, and nervous.

As with other forms of anxiety disorder, to cope with generalized anxiety you should look for professional help, meaning a therapist, and sometimes even a psychiatrist.

What are the most common symptoms of anxiety? 

Anxiety will affect you in many ways, and the symptoms of it will manifest themselves physically, and emotionally. The most common physical symptoms are fast heartbeat, rapid breathing, or even gasping for air. It can also make you sweat, shake, or experience tremors, or trembling.

Anxiety will also make you feel weak, and lead to tingling, or numbness of parts of your body. It can make it harder for you to sleep, and even lead you to experience gastrointestinal problems. As for the emotional signs of anxiety, it will ultimately lead you to constantly worry.

It can make it impossible for you to relax, and as you focus on your worries, it may be impossible to focus on other things. Anxiety leads you to a situation of impending doom, in which you have the idea that the worst is about to happen, and this causes you to panic.

When you have anxiety, even though sometimes you know you shouldn’t worry, it may be difficult to control it. And in a consequence, you may begin to avoid doing things or being in places that trigger your anxiety.

Is anxiety all in my head? 

No, anxiety is not all in your head. Although your worries, and concerns that are brought on by anxiety can sometimes be more intense than they would be to other people, it doesn’t mean they are not real.

Aside from that, anxiety will also manifest itself intensely through your body, and behavior, showing how it is a real condition, and not something you have imagined. 

This may sound strange to people that have never dealt with anxiety disorders before, but keep in mind that what you are going through is a serious condition that needs professional treatment.

Can I live a normal life with anxiety?

Yes, you can live a normal life even if you are dealing with anxiety. Having a positive outlook on life can be extremely important when you are dealing with the condition. You can do anything you want when you have anxiety.

But you should keep an eye on caring for your mental health, and adjusting your activities to the moment you are in. For example, if you work with something extremely stressful, and you have developed an anxiety disorder, it may be important to readjust your workload to your life moment.

Discussing it over with your boss, in this situation, or with other people close to you, will allow you to not overdo it. Anxiety allows you to do everything, but like any other person, you may need to adjust your expectations so you don’t get frustrated too often.

Conclusion 

This article explained the relation between the warm feeling in the chest, and anxiety. It showed how it is connected to many other symptoms of anxiety, and how to cope with it.

If you have any questions or comments about this article, feel free to write them in the section below.

References

https://www.verywellhealth.com/burning-sensation-in-chest-5214589
https://www.healthgrades.com/right-care/symptoms-and-conditions/burning-sensation-in-chest
https://www.nhsinform.scot/healthy-living/mental-wellbeing/anxiety-and-panic/how-to-deal-with-panic-attacks

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