The Mind-Body Connection: How Stress Affects GERD & How to Manage It
Understanding the Power of Stress
Did you know that stress doesn’t just live in your mind—it shows up in your body too? For individuals with GERD (gastroesophageal reflux disease), this connection can be especially significant.
When you're stressed or experiencing anxiety, your body activates its “fight or flight” response, releasing stress hormones like cortisol and adrenaline into the bloodstream. While this response is meant to protect you from danger, it can also impact your digestive system.
Stress can increase the body's sensitivity to stomach acid, slow digestion, and even make the esophagus more vulnerable to acid reflux—all of which can worsen GERD symptoms.
Common physical manifestations of stress include:
Heartburn and indigestion
Tightness or discomfort in the chest
Muscle tension, especially in the neck, shoulders, and jaw
Increased heart rate
Changes in breathing patterns
Fatigue or disrupted sleep
Can Stress Cause GERD?
While stress doesn’t directly cause GERD or acid reflux, it can make certain GERD symptoms feel worse.
Stress can cause increased sensitivity to stomach acid and can slow digestion. As a result, food and acid stay in the stomach longer than they should, increasing the chance of reflux in those who have GERD.
Stress can also trigger personal behaviors that can contribute to acid reflux and GERD, including smoking, drinking too much caffeine or alcohol, binging on greasy or unhealthy “comfort foods,” weight gain, taking headache or muscle-tension pain relievers that can harm the GI tract and more.
Can Stress Make GERD worse?
The connection between mental health and the gut is complex, but stress can cause issues that make GERD symptoms feel worse.
It's a myth that stress, anger or anxiety causes the body to produce more stomach acid. However, stress actually can make your body more sensitive to stomach acid. That can make GERD symptoms like reflux and heartburn feel more intense, especially if there's already GERD-related damage to the lower esophagus.
Stress can also impair the proper function of the lower esophageal sphincter (LES), the muscular natural valve that keeps acid from backflowing from the stomach into the esophagus. That can potentially contribute to acid reflux.
How Can I Stop Acid Reflux from Stress?
Stress doesn’t cause acid reflux or GERD, but managing your stress levels by hitting the gym, performing mindfulness exercises, meditation, therapy, or eating a healthier diet can help address many of the issues behind your most bothersome symptoms.
Taking these steps can improve sleep quality and mental health challenges like anxiety and unhealthy eating, which can potentially contribute to reflux. Additionally, lowering stress may help reduce your reliance on substances like alcohol, nicotine, caffeine, and certain pain relievers for headaches or body aches—substances that can damage the lining of your GI tract or worsen GERD and acid reflux.
Take Command of Your Stress and GERD Symptoms
Recognizing how stress impacts your body is the first step to breaking the cycle. By addressing both the emotional and physical aspects of stress, you can better manage your symptoms and improve your overall well-being.
You can calm your mind and reduce the physical toll of stress on your body through tools like relaxation techniques, mindfulness exercises, and practical tips for managing daily stressors.
If you are experiencing a mental health or medical emergency, please call 911 or go to your nearest emergency room
