Chest pains are more common than we think. Many people experience these out of nowhere, no fore warning or previous occurrences etc. Usually having chest pains is associated with heart attacks, which can be fatal. However, did you know, these chest pains could also be due to anxiety? Panic disorder is a common mental health condition, affecting between 1 and 4 out of every 100 people. If someone experiences repeated anxiety attacks along with ongoing worry or changes in their behavior, they might also have symptoms like chest pain. In fact, according to the chest pain occurs in 20% to 70% of panic attacks. Interestingly, about 18% to 25% of patients who visit emergency rooms with chest pain actually have panic disorder. This often leads to unnecessary heart tests, and unfortunately, the real cause of their pain goes undiagnosed in many cases. Why Does Anxiety Cause Chest Pain? There are several reasons why panic attacks can lead to chest pain, which can be categorized as either heart-related (cardiac) or non-heart-related (non-cardiac). Heart-related chest pain means there's a reduced blood supply to the heart, often due to spasms or a lack of oxygen (ischemia). However, non-heart-related chest pain can come from your muscles, bones, the tube that connects your mouth to your stomach (esophagus), or other organs not connected to your heart. Non-Cardiac Reasons Non-cardiac chest pain from anxiety can stem from your muscles and bones, or from your esophagus. Rapid breathing during anxiety, known as hyperventilation, can cause the muscles between your ribs to tense up and spasm, leading to pain. Additionally, anxiety can disrupt how your esophagus moves, causing painful esophageal spasms. Cardiac Reasons Anxiety can directly affect your heart, causing pain through various mechanisms. This can include the "fight or flight" response combined with rapid breathing, which may make the blood vessels supplying your heart muscle (coronary arteries) tighten, reducing blood flow. If you already have heart disease, anxiety can also worsen chest pain by making your heart work harder and increasing its oxygen demand. Sometimes, anxiety can even cause the tiny blood vessels in your heart to constrict. How to Tell the Difference: Anxiety Chest Pain vs. Heart Attack It can be very challenging to tell the difference between chest pain caused by anxiety and chest pain from a heart attack. However, some symptoms might help you distinguish between the two: Heart attack chest pain is usually triggered by physical effort, whereas anxiety chest pain can happen even when you're resting. Heart attack chest pain typically reaches its worst within a few minutes or stays constant; pain due to anxiety might be triggered or made worse by pressing on the painful area. Anxiety chest pain is often described as sharp and stabbing, felt in a small, specific area. Heart attack pain is usually felt as pressure, fullness, an ache, or a squeezing sensation. What Can Be Done To Reduce Chest Pains Caused By Anxiety?If you experience chest pain, it's vital to seek professional medical help immediately. A doctor will accurately diagnose the cause through your medical history and physical exams, ensuring you get the right treatment. Some other ways it can be helped is, Therapy Talking therapies, especially Cognitive Behavioral Therapy (CBT), have shown great success in treating anxiety-related chest pain. These approaches help you manage thoughts and behaviors contributing to your anxiety. Deep Breathing Once diagnosed, deep breathing can calm your body and mind, helping normalize your heart rate. Inhale for 10 seconds, hold for one, then exhale for 10 to ease the pain. Calming Techniques Mind-calming techniques, like focusing on pleasant things, can gradually relieve anxiety symptoms. Remember that anxiety-related chest pain isn't life-threatening; staying optimistic and relaxed can also help. Keeping Yourself Healthy Maintaining general health is key. Regular exercise, stress management, adequate sleep, and a balanced diet can prevent future panic attacks. Cutting out caffeine, smoking, and alcohol is also important, as they can worsen anxiety.