What is This Constant Sinking Feeling In The Stomach?

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In this blog, we will explore the constant skinking feeling in the stomach, potential reasons for sinking feeling in the stomach, ways to reduce the sinking feeling, and answer frequently asked questions. 

What is This Constant Sinking Feeling In The Stomach? (All You Should Know) 

If you have a constant sinking feeling in the stomach, it can be a sign of an underlying mental health condition like anxiety, depression, and stress. 

Have you ever felt like your stomach was tied in knots before an important meeting? Or do you feel butterflies in your stomach before going out with your crush? Have you felt a constant sinking feeling in your stomach before an argument? 

If you observe closely, you’ll see that all these feelings are mostly preceded by a stressful situation. Research has shown that our gut and brain are connected with each other. 

Potential Reasons/Causes for the Constant sinking feeling in the stomach 

Depression 

One might confuse this feeling with gastrointestinal problems or period cramps, but more than often the sinking feeling in the stomach is also a symptom of clinical depression. This pain worsens during stressful situations. 

Clinical depression is a psychological disorder characterized by prolonged periods of sadness and loss of interest in all activities. Some of the symptoms include- 

  • Disturbances in sleeping patterns
  • Rumination 
  • Waking up early 
  • Backache
  • Feeling tired
  • Vision problems
  • Headaches
  • Stomach problems 
  • Overall body pain 

Stress 

Mental weariness is a common side effect of stress, and it can be tiring. Stomach problems are a typical indication of worry and psychological stress.

Our gut and brain have a symbiotic relationship. The gut is densely packed with nerves, second only to the brain in terms of nerve density. Many neural connections exist between the brain and the digestive tract. 

When the stomach is upset, it sends signals to the brain, and vice versa. As a result, gastrointestinal problems might arise as a result of or as a source of anxiety and stress.

Stress, whether it’s a one-time occurrence or a build-up of stress, can have a bad effect on our gastrointestinal system. Anxiety causes your body to produce hormones and substances that enter your gastrointestinal system and obstruct digestion.

They have an impact on your gut flora, which is a collection of microorganisms that promote digestion. This action reduces antibody production, resulting in chemical imbalance and a variety of intestinal problems.

Stress and Gut Health

Here is a list of the common stress-related stomach and digestive symptoms:

  • indigestion and a loss of appetite
  • stomach ache
  • Irritable Bowel Syndrome (IBS) 
  • feeling constipated
  • ulcers in the stomach
  • inexplicable hunger
  • nausea
  • diarrhea

These symptoms also indicate the absence of required vitamins and minerals in the body. It suggests a deficiency at the nutritional level. 

As mentioned above, your stomach and brain interact with each other. If stress creates stomach problems, these problems may become a new source of stress. This starts a never-ending cycle of stress problems that take a toll on our mental and physical health. 

For example, a person with diarrhea may be in constant fear of spoiling their clothes. This fear may prevent them from stepping out of their house. Similarly, if you have Irritable Bowel Syndrome (IBS) you have to be very cautious about what you eat and where you eat. This may prevent you from properly socializing at parties and other events. 

Anxiety 

While it’s common to have a few nervous moments now and again, it’s not beneficial for your body, mind, or soul when it becomes a habit and second nature. Anxiety magnifies your difficulties, making them appear larger than they are. 

You won’t be able to enjoy a party since you’re afraid of meeting new people. Because your thoughts are continuously buried in self-doubt, it lowers your self-esteem.

While doing everyday activities, such as digestion, there is a normal flow of blood to our organs. Anxiety often triggers the fight or flight response of our boy. As a result of which the blood flow is directed towards organs,  such as our muscles, that are responsible for protection, attack, intensive activity, and exertion. 

During what it perceives as an impending disaster, digestion isn’t a top concern for the body. As a result, the body decides to put it on hold. It may feel as if our intestines are dropping as blood rushes away from our stomachs.

Additionally, when a surge of nerves sweeps us along and hormones begin to flow through our bloodstream, our muscles, especially those in our core, contract. We get everything from “butterflies” to “an anchor” when we combine the effect of tense muscles with the flow of blood away from the digestive tract.

Ways to reduce the sinking feeling in the stomach 

This sensation is understandably unsettling. There are, however, ways to control it, primarily by addressing the underlying stress and negative moods. Here are some of the things that could help in doing so : 

Seek professional help 

To deal with anxiety, seek professional help. A mental health expert, such as a counselor or psychologist, can assist you in dealing with psychological issues. Therapy, particularly Cognitive Behavioral Therapy(CBT), is usually provided by the practitioner 

CBT primarily focuses on replacing negative thinking and behavioral patterns with positive patterns. You’ll learn to recognize your anxiety triggers and cope with them in adaptive ways.

Take Deep Breaths

Take breaks from your busy schedule every day to focus on your breathing. Deep breathing exercises can be particularly helpful in case of stress and anxiety.

Try to make this a habit by pausing every two hours to practice abdominal breathing (no matter what you’re doing). Even if it appears difficult at first, it becomes easier with practice, and the results are fantastic

Exercise 

Exercise, yoga, and other physical activities can help you feel better and reduce stress. It’s not necessary to do anything strenuous; just 15 minutes of active time that makes you sweat and gets your blood pumping would suffice. Exercising causes the release of endorphins, which are happy hormones that make you feel good.

Learn to say no 

If someone is overburdening you with work then learn to say no. No matter how hard you try, you cannot please everyone. After all, you are a human, not chocolate. 

Trying to satisfy everyone and doing everything at the same time is a recipe for stress, anxiety, despair, and other psychological problems. Understand what you can and cannot do, and don’t take on more tasks as you get closer to your objectives.

Acceptance 

Stressing over things you can’t change is counterproductive. Instead, concentrate on things you can control, such as your reaction to a difficult situation. This response also implies stomach issues. 

Accepting the sinking feeling in your stomach will help you reduce stress and the physical symptoms that come with it. Worrying only makes things worse.

Every day, meditate or listen to a guided relaxation tape. This would result in long-term relaxation and tranquillity.

Parts model of personality 

This model is based on a fact that our personalities, roles, and obligations are made up of diverse features or pieces. We play several roles in our lives, such as being a parent, a friend, a co-worker, and many more. 

Every component is governed by its own set of rules. Despite their peculiarities, these components normally fit together.

Even when one component sees a threat, it can elicit sentiments or acts that appear to be counterproductive yet are motivated by the best of intentions. It is critical to remember that every part of you because they are all aspects of you, has the best intentions for you. 

Similarly, if you experience a sinking feeling in your stomach, it is an indication that something is wrong.

Body scan

When you’re experiencing negative feelings, try doing a body scan. Consider where the sensation is originating from on your body. Recognize that this component is a part of you with the best of intentions. 

Dissociate yourself from this part and inquire about its intentions, thanking it for always looking out for your best interests and for everything it has done for you throughout your life.

Ask the part if it’s okay if you perform anything else instead, like a promotion to keep you well and safe without provoking the current sensation.

Discover a cause of fear in a new light after managing these unpleasant feelings. When you reframe the problem as a concern, you’ll be better able to solve it. This procedure is calming and allows you to regain control.

Conclusion 

Reducing stress and its effects on the stomach takes work. These tips can be effective if they are implemented effectively and made a daily priority. Expecting fast benefits and a complete lack of symptoms, on the other hand, will just add to your frustration and problems. Accepting a certain amount of stomach discomfort is crucial.

Finally, consider your eating habits. Certain foods are known to cause stomach irritation. Consult a doctor and attempt the medical therapies that are advised. Many stomach problems cannot be cured solely by reducing stress. When attempting to treat gut-related issues, you must consider biological, psychological, and social factors.

Frequently asked questions (FAQs): What is This Constant Sinking Feeling In The Stomach? (All You Should Know) 

Is a sinking feeling in your stomach a sign of anxiety?

Anxiety and fear are frequently experienced as a bodily sensation, such as a knot in the stomach, a tight throat, a “sinking feeling,” or another unpleasant sensation. The basic goal is to move that thought out of the body so you can examine it more objectively.

What is the 3-3-3 rule for anxiety? 

Take a look around you and write down three things you notice. Then, describe three of the noises you hear. Finally, move your ankle, fingers, or arm in three different directions. This mental method can help you concentrate your mind and bring you back to the present moment whenever your mind is racing, according to Chansky.

Why does anxiety make me feel queasy in the stomach?

The vagus nerve, one of the biggest nerves in the body, connects the brain and the intestines. When stress and anxiety arise, this nerve delivers messages from the brain to the gut and vice versa, promoting digestive irritation and irregularity.

What does it mean to have an uneasy stomach?

One example of how a person’s emotions can impact their body is an uneasy stomach. If a person is experiencing symptoms such as nausea or bloating that is unrelated to any gastrointestinal ailment, doctors may diagnose a nervous stomach.

How can you tell if you’ve got a stress belly?

Ans. When your stress levels are out of control, you may have physical symptoms such as tension headaches, stiff shoulders, or trouble sleeping. If you’re under a lot of stress, you might notice some weight gain, especially around your midsection (a.k.a. the dreaded “stress belly”).

Is it possible for stress to create stomach pain?

Ans. Anxiety also leads the body to produce more stomach acid by releasing the stress hormone cortisol. The lining of the esophagus becomes inflamed as a result of the acidity, which can cause stomach pain, nausea, vomiting, and, in severe cases, stress-induced ulcers.

References 

https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/how-calm-anxious-stomach-brain-gut-connection
https://www.vogue.in/content/that-constant-anxious-pit-in-your-stomach-could-mean-more-than-you-think

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