Chest pain can be scary. It’s natural to feel worried when you experience it. Whether it’s sharp, dull or tight, chest pain can lead to anxiety.
The good news is that most chest pain is not caused by serious health problems – phew! However, it’s important to know when to take it seriously and how to manage anxiety if you do experience chest pain.
With the help of Banner—University Medicine cardiologist I-Hui “Ann” Chiang, MD, learn about common causes of chest pain, how to tell if the pain is from something serious and tips for reducing anxiety when it happens.
Common causes of chest pain
“Chest pain is not always a sign of a heart problem,” Dr. Chiang said. She said it is common to experience chest pain that isn’t related to the heart at all.
Some causes include:
- Muscle strain: Overusing the muscles in your chest can cause pain. This might happen after a workout or lifting something heavy.
- Acid reflux or GERD: When stomach acid moves into your esophagus, it can cause pain that feels like it’s coming from your chest.
- Stress and anxiety: Feeling stressed or anxious can cause tightness in the chest. Your body might respond to stress by making you feel like something’s wrong.
- Costochondritis: This is an inflammation of the cartilage in your ribs. It can cause chest pain, but it’s not life-threatening.
- Lung issues: Conditions like pneumonia, bronchitis or asthma can cause chest pain.
When to take chest pain seriously
Although chest pain might not always mean something serious, it’s still important to take it seriously. Some signs can point to an emergency that requires immediate medical attention.
“You should take chest pain seriously and see your health care provider, even if you think it isn’t heart-related and you have no prior heart issues,” Dr. Chiang said.
Here are signs you should see your provider:
- The chest pain is mild and goes away with rest or relaxation.
- The pain happens regularly during physical exercise but gets better with rest.
- You have no other concerning symptoms but the pain still happens frequently.
- The chest pain recurs or becomes more intense over time.
Here are signs you should call 911 or go to the Emergency Department:
- The pain is sudden, severe or doesn’t go away within 10 to 15 minutes.
- You experience other symptoms like shortness of breath, nausea, vomiting, sweating or dizziness.
- The pain radiates down your arms, shoulders or back.
These symptoms could be signs of a heart attack or another serious condition that requires immediate attention.
“Heart-related chest pain can come on suddenly, but it also can come about slowly over time when it is not a heart attack,” Dr. Chiang said. “This pain occurs first with heavy activity and then with less and less strenuous activity and resolves with rest. At its most severe form, it will happen both with activity and rest.”
If you’re unsure about your symptoms, it’s always safer to call for help. When in doubt, it’s better to seek emergency care than risk waiting too long.
Tips for reducing anxiety around chest pain
If the cause of your chest pain is not serious, it’s likely your related anxiety is making it worse. Here are some simple strategies to help calm yourself and reduce anxiety:
- Take slow, deep breaths: Deep breathing helps activate your body’s relaxation response. Try inhaling slowly through your nose, holding your breath for a few seconds, then exhaling slowly. Focus on your breath to help calm your mind.
- Focus on something else: If the pain isn’t severe, distract yourself by focusing on something other than the pain. Think about something positive, listen to calming music or do something relaxing like reading or knitting.
- Stay relaxed and sit or lie down: If you have chest pain, find a comfortable position and avoid sudden movements. Resting and staying still can help reduce the intensity of the pain.
- Recognize the role of anxiety: It’s important to recognize that anxiety itself can cause chest pain. By acknowledging that your body is reacting to stress, you may be able to ease the tension. If the pain goes away after a few minutes and doesn’t worsen, it’s likely from anxiety or stress.
- Stay hydrated: Drink plenty of water throughout the day. Dehydration can make stress worse. Avoid caffeine, as it can increase feelings of jitteriness or discomfort.
- Practice progressive muscle relaxation: Tense and then relax different muscle groups in your body. Start with your toes and work your way up to your head. This helps release physical tension and reduces feelings of anxiety.
- Talk to someone you trust: Sometimes, talking to someone you trust can help you feel less alone. Let a friend, family member or coworker know you’re feeling anxious. Just having someone listen can help you feel more grounded and reassured.
- Use guided meditation or mindfulness: Mindfulness and meditation can help you focus on the present moment and ease anxiety. You can use apps like Calm, Headspace or Insight Timer or follow videos online that guide you through exercises. Learn more about mind-body exercises.
- Do light exercise: If you can, take a short walk or do some light stretching to reduce anxiety and ease chest discomfort. Exercise helps release endorphins, chemicals in the brain that promote feelings of well-being.
- Seek help: Speak with a licensed behavioral health specialist if your anxiety and chest pain is starting to affect your daily life.
Takeaway
Chest pain can be scary but it’s important to remember that it is usually not caused by something life-threatening. However, it’s always important not to ignore symptoms.
If you do experience chest pain, always take action. Whether the pain is related to anxiety, muscle strain or a more serious issue, it’s always better to be safe than sorry when it comes to chest pain. Talk to your doctor or a Banner Health provider about your symptoms.
