What are the tips for calming costochondritis and anxiety?


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Page last updated: 14/09/2022

What are the tips for calming costochondritis and anxiety?

This blog answers: What are tips for calming costochondritis and anxiety? What is costochondritis? What are the symptoms of costochondritis?  What is anxiety? What are the signs and symptoms of anxiety? What are the causes of anxiety?

What are the tips for calming costochondritis and anxiety?

Some tips to calm costochondritis and anxiety:

Tips to costochondritis

Use stretches

Many doctors might advise individuals to avoid exercise due to costochondritis. However, there are a few stretches that can significantly help individuals with costochondritis by improving the pain that is caused due to it.

The simple exercises that individuals can carry out are stretching of the back, arms, chest, and thorax muscles. While doing stretches individuals must make sure that they do not put excess stress on any areas.

Some exercises that individuals can do are:

  • Wall side stretches
  • Scapula squeezes
  • Thorax stretch
  • Stretch the pecs
  • Side stretches

Use a cold and hot compress

One frequently used management technique for costochondritis is to use cold and hot compress bags for the inflammation and pain that is caused by costochondritis. However, these compressors must not be used for more than 15 minutes at a stretch and must be wrapped in a cloth before use, avoiding direct contact.

Taking anti-inflammatory supplements, foods, and herbs

Inflammation can commonly be seen amongst individuals who are suffering from costochondritis. There are natural ways that individuals can try and reduce this inflammation apart from using medication such as:

  • Focusing on a diet that is rich in fruits and vegetables to get healthy vitamins, minerals, and nutrition.
  • Take healthy fats with the help of fish, coconut oil, olive oil, and walnuts
  • Using flax seeds, dark chocolates, and chia seeds
  • Seasoning foods with ginger, turmeric, and other anti-inflammatory elements.
  • Taking green tea regularly
  • Use other steps to reduce pain

Apart from using medicines and anti-inflammatory foods individuals can use other options to reduce their pain caused by costochondritis such as:

  • Consult your doctor for infections such as pneumonia, respiratory disorders, post-operative infections, and chronic coughing.
  • Identify various substances that individuals are allergic to and stay away from them.
  • Avoid doing weightlifting and strenuous physical activities
  • Focus on self-care concerning an individual sleep position, have ginger tea use honey, or take vitamin C.
  • Keep yourself well hydrated
What are the tips for calming costochondritis and anxiety?

Transcutaneous electrical nerve stimulation

Is a significant pain relief method for individuals suffering from costochondritis. A device projects weak electrical currents to cover the pain signals that the body sends to one’s brain. Many individuals experience a sense of relief after undergoing this therapy. Many have also reported that this therapy helps to produce endorphins which help to reduce pain naturally.

Tips to calm down anxiety


Exercise is considered therapeutic in many ways according to researchers. It helps to reduce stress and produces happy hormones such as endorphins which make individuals feel happy.


Yoga is another form of mindfulness that helps individuals relax and reduce their stress and anxiety. It is different from other exercises, and it is not very strenuous or rigorous. Yoga has other positive impacts on an individual’s nervous system and mood by reducing their blood pressure, cortisol levels, and heart rate.

Listen to music

Music holds therapeutic effects and can make individuals feel much calmer and relaxed when they are experiencing a sense of stress. Every individual has their own choice of music that they prefer when they are feeling low. Right music at the right time can help individuals in various ways.

Practice mindfulness

Mindfulness helps individuals to concentrate on the present and neglect all the negative thoughts and emotions that are causing a sense of stress and anxiety in individuals. Mindfulness can be practiced through deep breathing and meditation.

Visualization techniques

Visualization techniques such as guided imagery is another form of meditation involving visuals that creates a sense of relaxation in an individual further decreasing their levels of stress and anxiety.

Avoid procrastination

Individuals who experience anxiety can avoid procrastinating their work which might, in turn, lead to more anxiety when the pressure of time increases.

Cognitive-behavioral therapy 

Cognitive-behavioral therapy helps an individual to control their anxiety by using strategies like relaxation and breathing. It works on the principles of replacing negative thoughts with positive ones.

Exposure therapy

Exposure therapy is a kind of therapy in which an individual is exposed to a particular stimulus that they usually fear or are anxious about in a graded order.

As and when the individual gets comfortable with the situation or stimulus introduced or exposed to them with each session, individuals get more comfortable with a real-life situation that might have otherwise been a source for triggering anxiety.

Group therapy

It is based on the principle that when an individual interacts with other people who are suffering from the same fears they might not feel left alone or isolated. Group therapy usually involves a group of individuals who are experiencing similar symptoms and problems.

What is costochondritis?

Costochondritis is an inflammatory condition of the cartilage that connects a vertebra to the breastbone. Costochondritis pain may resemble that of a cardiac arrest or other heart problem

Chest wall pain, costosternal syndrome, and costosternal chondrodynia are all words for costochondritis. 

Costochondritis is usually caused by an unknown factor and its  Treatment focuses on relieving pain. Costochondritis usually resolves on its own, but it can linger for the next few months or longer. 

What are the symptoms of costochondritis? 

The symptoms of costochondritis are : 

  • This happens on the left side of your breastbone.
  • Is it stinging, aching, or pressure-like
  • More than one rib is affected
  • It gets worse when you take a deep breath or cough.

What is Anxiety?

Problems and resulting stress are usually accompanied by some common emotions like confusion, feeling at the edge, a sense of helplessness, and recurrent negative thoughts which can collectively be seen as an individual experiencing what’s commonly called  Anxiety. 

Every human has their unique ways of dealing with these difficult situations and the following emotions, some try to adapt to the circumstances and find the best and most comfortable solution while others try to find an escape route for the same, in both cases the main aim is usually to get over the uncomfortable emotions of anxiety. 

What are the signs and symptoms of anxiety? 

Anxiety is characterized by a set of signs and symptoms such as:


  • Sweating
  • Difficulty in breathing
  • Shortness of breath
  • Sense of choking
  • Complaints of chest pain
  • Shaking or trembling
  • Nausea or vomiting
  • Dizziness or Lightheadedness
  • Fear of losing control over oneself and their environment
  • Fear of impending doom
  • Hot or cold flashes
  • Tingling or numbness
  • Increased heart rate

These symptoms vary in severity from person to person. However, it is noted that many people experience anxiety attacks that are not significantly displayed.

What are the causes of anxiety?

Anxiety often results from accumulated stress or overwhelming feelings. Some common causes of anxiety include.

  • Increased and challenging situations and demands in day-to-day life.
  • Major changes in family dynamics such as marriage, divorce, death of a loved one.
  • Strain interpersonal relationships
  • Intrapersonal conflicts
  • Ineffective coping mechanisms
  • Comorbid conditions both physical and mental
  • Chronic health conditions
  • Genetic factors
  • Changes in the brain region
  • Overdose of caffeine
  • Prolonged use of medications
  • Significant traumatic experiences in the past or recent times
  • Comorbid mental health conditions such as post-traumatic stress disorder or obsessive-compulsive disorder or any other phobias.


Costochondritis and anxiety are two distinct conditions that share one feature in common, that is chest discomfort or pain. While chest pain can indicate anxiety, costochondritis is caused once someone feels pain in their chest. 

There may be a link between costochondritis and anxiety, but there is no empirical proof. However, one may impact others and cause discomfort.

Frequently asked questions:

What helps anxiety and costochondritis?

Some relaxation methods such as exercise, deep breathing, yoga, acupuncture can help get anxiety and costochondritis.

Can anxiety cause costochondritis?

Reports indicate that emotional stress can contribute to the increased pain of costochondritis.

Does costochondritis get worse at night?

Researchers believe that the amount of pain and discomfort individuals experience at night might be more intense than during the daytime.



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