Anxiety disorders are relatively common mental health problems that affect around 40 million Americans each year, according to the National Institute of Mental Health. Anxiety disorders include panic disorder, which is characterized by panic attacks; phobias, which are specific fears of places or things; obsessive-compulsive disorder, which results in obsessive thoughts and compulsive behaviors; and generalized anxiety disorder, characterized by excessive worry and tension. One of the common symptoms of anxiety -- and panic attacks in particular -- is chest pain.
Anxiety and Panic Symptoms
Chest pain and anxiety disorders often go hand in hand. According to the National Institute of Mental Health, chest pain is most commonly associated with panic disorder. During a panic attack, symptoms such as rapid breathing, a feeling of loss of control, sweating and chest pain often develop. Sufferers of panic attacks often mistake the feelings of chest pain for a heart attack. According to Cigna Health Care, people most often seek emergency room treatment for a panic attack due to chest pain. In fact, most people who have never been previously diagnosed with panic disorder often receive their first diagnosis in the emergency room after a visit for symptoms of chest pain.
Deep Breathing
Anxiety and panic attacks frequently manifest in feelings of shortness of breath, which can lead to feelings of chest pain. According to Help Guide, deep breathing exercises can help relax many of the symptoms of anxiety disorders. Deep breathing can help calm the fear produced by chest pain. Focusing on your breathing and taking deep, slow inhalations and exhalations can soothe anxiety symptoms and help you focus on something other than your feelings of chest pain and anxiety.
Progressive Muscle Relaxation
Progressive muscle relaxation is a technique frequently used to produce feelings of calm and alleviate symptoms of anxiety. It can help reduce chest pain and other symptoms by focusing your attention on relaxing specific muscle groups. According to Help Guide, progressive muscle relaxation may provide relief from anxiety by placing a focus on relaxation and well-being. You can purchase progressive-muscle relaxation guided audio programs online or in many bookstores.
Mindfulness
Practicing mindfulness exercises and cultivating an attitude of mindfulness may help alleviate feelings of tightness and strain in the chest resulting from anxiety disorders. Mindfulness exercises include meditation or any activity that requires your active attention and focus. You simply allow what is happening to occur without straining or resisting. According to Fabrizio Didonna and Jon Kabat-Zinn in their book, "Clinical Handbook of Mindfulness," many patients who received mindfulness training in individual therapy sessions experienced a reduction in chest pain.
Warning
If you have sudden or unusual chest pain, consult your doctor immediately, even if you have been previously diagnosed with an anxiety disorder.
