If you deal with nerves or anxiety on the regular, you’re probably familiar with the feeling of a nervous stomach. Churning, cramping, and bloating are never easy to deal with, and they can often add to your sense of anxiety. Fortunately, there are a few ways you can learn to manage your nervousness and calm your stomach down to conquer your worries.

7

Keep a journal.

  1. Work through your emotions in a healthy way. Set aside 5 to 10 minutes of your day to sit down and write in a journal. You could jot down your thoughts, your feelings, what you did that day, or what you’re looking forward to next. Don’t worry about grammar or sentence structure—simply write until you don’t have anything else to say.[7]
    • Journaling works well over a long period of time. Try to journal daily to relieve stress and anxiety.
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12

Confront the source of your nerves.

  1. It’s the best way to stop a nervous stomach for good. If you’ve overcommitted to plans and you’re stressed out, call and cancel a few so you feel better. If you’re stressed about seeing your least favorite relative at dinner, make plans with a friend instead. The less stressed you feel, the better your stomach will be.[12]
    • Some big things, like debt, can’t be solved in the moment. If you have a large stressor that you can’t take care of right away, try making an action plan to solve it by taking baby steps. For instance, you could create a budget and plan to set aside $100 each month to pay off your debt.
14

Avoid caffeine and alcohol.

  1. Both of these can give you more anxiety and upset your stomach. If you’re dealing with cramps, nausea, or bloating, try not to drink anything that contains alcohol or caffeine. When you’re thirsty, go for a glass of ice water instead to wake you up and keep you hydrated.[14]
    • Caffeine is a type of stimulant and will amplify the effects of adrenaline in a stressful situation, as it activates your sympathetic nerve system and can induce a "fight-or-flight" response.
    • Drinking alcohol makes your stomach produce more stomach acid, which can intensify bloating, cramping, nausea, and vomiting.

Expert Q&A
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  • Question
    What are some signs that something may actually be wrong?
    Dale Prokupek, MD
    Dale Prokupek, MD
    Board Certified Internist & Gastroenterologist
    Dale Prokupek, MD is a board-certified Internist and Gastroenterologist who runs a private practice based in Los Angeles, California. Dr. Prokupek is also a staff physician at Cedars-Sinai Medical Center and an associate clinical professor of medicine at the Geffen School of Medicine at the University of California, Los Angeles (UCLA). Dr. Prokupek has over 30 years of medical experience and specializes in the diagnosis and treatment of diseases of the liver, stomach, and colon, including chronic hepatitis C, colon cancer, hemorrhoids, anal condyloma, and digestive diseases related to chronic immune deficiency. He holds a BS in Zoology from the University of Wisconsin – Madison and an MD from the Medical College of Wisconsin. He completed an internal medicine residency at Cedars-Sinai Medical Center and a gastroenterology fellowship at the UCLA Geffen School of Medicine.
    Dale Prokupek, MD
    Board Certified Internist & Gastroenterologist
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    Blood in your stool is the really big one. If you're bleeding it could be a serious sign. Keep in mind that blood in your stool could be bright red, or black and tarry depending on where you're bleeding. Pus and mucus in your stool can be a concerning sign as well. Then there are the obvious concerns, like vomiting or a fever. You should see a doctor if any of these apply to you.
  • Question
    How do I calm myself down before a performance?
    Chris M. Matsko, MD
    Chris M. Matsko, MD
    Family Medicine Physician
    Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.
    Chris M. Matsko, MD
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    Try deep breathing techniques. This will stimulate the diaphragm and your parasympathetic nervous system, which can relax you.
  • Question
    I have functional dyspepsia, and I feel slightly sick to my stomach all the time. Any advice?
    Chris M. Matsko, MD
    Chris M. Matsko, MD
    Family Medicine Physician
    Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.
    Chris M. Matsko, MD
    Family Medicine Physician
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    If you are on NSAIDS they should be discontinued, and you should consider taking a proton pump inhibitor. Talk to your doctor about this option.
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About This Article

Dale Prokupek, MD
Co-authored by:
Board Certified Internist & Gastroenterologist
This article was co-authored by Dale Prokupek, MD and by wikiHow staff writer, Hannah Madden. Dale Prokupek, MD is a board-certified Internist and Gastroenterologist who runs a private practice based in Los Angeles, California. Dr. Prokupek is also a staff physician at Cedars-Sinai Medical Center and an associate clinical professor of medicine at the Geffen School of Medicine at the University of California, Los Angeles (UCLA). Dr. Prokupek has over 30 years of medical experience and specializes in the diagnosis and treatment of diseases of the liver, stomach, and colon, including chronic hepatitis C, colon cancer, hemorrhoids, anal condyloma, and digestive diseases related to chronic immune deficiency. He holds a BS in Zoology from the University of Wisconsin – Madison and an MD from the Medical College of Wisconsin. He completed an internal medicine residency at Cedars-Sinai Medical Center and a gastroenterology fellowship at the UCLA Geffen School of Medicine. This article has been viewed 494,355 times.
3 votes - 100%
Co-authors: 22
Updated: June 19, 2022
Views: 494,355
Categories: Stomach Health

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Article SummaryX

To calm a nervous stomach, first try taking a deep breath in through your nose and breathing out through your mouth to help you relax. Taking a warm bath or listening to soothing music can also help calm you down and soothe your stomach. Certain medicines like Pepto Bismol and Tums might provide some relief, as well as lozenges with mint or ginger in them. However, you should avoid caffeine, alcohol, and heavy meals, as they can make your stomach hurt worse. If you get a nervous stomach often, consider trying yoga, meditation, exercise, and journaling to lower your anxiety levels over time. To learn more from our Gastroenterologist co-author, like how to know when something's actually wrong with your stomach, keep reading!

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