7 Ways to Relieve Chest Tightness from Anxiety

That uncomfortable tightness in your chest during stressful moments can be frightening—but it's often a symptom of anxiety, not a heart problem. Here's how to tell the difference and 7 ways to find relief.

Anxiety Chest Pain vs. Heart Attack

Anxiety typically causes:

• Sharp, stabbing pain that eases within minutes
• Pain during stressful situations
• Symptoms that improve with relaxation

Heart attacks typically cause:

• Squeezing pressure that worsens over time
• Pain spreading to arm, jaw, or back
• Symptoms during rest or physical activity

If you're unsure or have risk factors for heart disease, seek emergency care immediately.

7 Ways to Relieve Anxiety Chest Tightness

1. Breathing Exercises

Box breathing: Inhale 4 seconds, hold 4 seconds, exhale 4 seconds, hold 4 seconds. This activates your relaxation response.

2. Journaling

Writing down worries helps externalize them and reduces their power. Regular journaling improves self-awareness about triggers.

3. Get Enough Sleep

Sleep deprivation increases cortisol levels, making you more prone to anxiety symptoms. Prioritize 7-9 hours nightly.

4. Exercise Regularly

Physical activity releases endorphins and helps your body handle stress better. Try walking at local parks like Stone Mountain or Yellow River.

5. Practice Mindfulness

Focus on the present moment rather than anxious thoughts about the future. Even 5-10 minutes of meditation daily helps.

6. Work with a Mental Health Professional

Dr. Aneel Ursani can help determine if medication like SSRIs might help manage your anxiety symptoms.

7. Consider Therapy

Cognitive behavioral therapy (CBT) is highly effective for anxiety, teaching you to address the root causes of your symptoms.