Being nervous is never fun and it’s not easy. You can feel your heart beating faster, your palms may be sweating, you may also experience abdominal cramps caused by nervousness. Some people experience this when they make a presentation or are especially stressed, but some are stressed out of normal, everyday activities. No matter how often this happens to you, learning how to manage your anxieties and calm your stomach will help you overcome your nervousness.
Management of external causes
Evaluate your nerves. To find out how best to calm a contracted stomach, it is a good idea to first evaluate the symptoms. This will help you understand what type of nervousness you are experiencing and what to focus on to calm down as quickly as possible. The most common symptoms of a contracted stomach include:
Knot feeling in the stomach cavity
Tremors, the feeling of butterflies in the abdomen.
Swaying or whirling feeling.
Feeling sick (nausea), bloating or bloating
Feeling tight and warm in the stomach.
Practice it in advance. Sometimes you can relieve stress by just adding confidence in certain situations. Whether you have a presentation, a first date, or a job interview, a little practice can help you from anxiety. Try to imagine the very situation you are nervous about and take on a role where you can handle everything calmly and confidently. Study the topic properly and go through all the points you want to talk about. Just don’t learn everything in extra detail, it might just add to your worries.
Speak positively to each other. Before a stomach event, many people also experience short and quick thoughts. These thoughts are usually negative and only cause more anxiety and cramps. It takes a long time to excel in stopping these thoughts in ways like meditation. The quick and effective solution to these quick and negative thoughts is to turn them into something positive. For example, try to repeat yourself:
“I have this, I can do this.”
“I am the best candidate for this position. I am qualified and professional.
“I want to succeed and I will succeed”
Don’t rush. The feeling of hurry will only make you panic and feel anxious. Taking enough time to gather all the materials and get to the site sooner can help you feel over and that you have things under control. Thanks to this extra time, you will be able to calm down and go to the toilet, which will also help you from a contracted stomach. Just keep in mind that if you arrive 15 minutes earlier, you must reckon with the fact that you may have to wait outside in front of the building.
Avoid caffeine. Caffeine is a type of stimulant and will only increase the effects of adrenaline in a stressful situation because it activates the sympathetic ganglion in the brain and can trigger a “Fight or Run” response. Some sources of caffeine such as coffee or energy drinks are even known to cause an upset stomach. Quitting caffeine from stressful situations will not only help reduce the level of stress on your nervous stomach, but will also help eliminate general nervousness. Try to have a glass of ice water instead; Ice water will help you feel fresh, wake up and keep you hydrated.
Coping with a contracted stomach
Learn some breathing exercises. One of the easiest ways to calm a contracted stomach is to focus on how you breathe and try deep or relaxing breathing, for example. Most people, when they are nervous, tend to breathe shallowly and quickly, which by pumping adrenaline into your body and deepening anxiety speeds up your heart rate even more. When you learn to calm your breathing, it will help you breathe more efficiently, reduce the effects of adrenaline and calm your stomach.
Try to breathe through your nose instead of your mouth.
Try relaxing aromatherapy. Aromatherapy uses essential oils that are drawn from herbs, fruits, bark and flowers to positively affect your mood. Lemon and lavender oil are the two most popular oils used for relaxation and stress relief. You can either use these oils in scented lamps around the house or you can buy massage oils with the scent of lavender or lemon for aromatherapy. You can either gently scent it directly with the oil or apply it to pulse points on the body, such as the wrist.
Eat food that soothes the stomach. To compensate for a contracted stomach, there are certain types of food that contain enzymes and other substances that calm the digestive tract. If you’re really so sick that you feel you can’t eat anything at all, look for these ingredients in the form of candies or lozenges so you can just let them melt in your mouth:
Honey is soothing and helps cover the stomach lining.
Mint and menthol, which contain substances that soothe smooth muscles, such as the stomach
Ginger or candied ginger, which contains pyrochemicals that help fight nausea
1 teaspoon baking soda dissolved in a cup of hot water. Sodium in baking soda pumps digestive juices into the stomach, which in turn helps transport food through the small intestine.
Papaya, which contains protein digestive enzymes that have anti-inflammatory effects.
Try to relax your body bit by bit. This is also known as gradual muscle relaxation. If you feel tense and have your stomach tied, try to keep your eyes closed. Assess where you have the most tension on your body and focus on letting that tension go. Breathe deeply and relax your arms, legs, neck, body and stomach. Focusing on your body instead of thoughts will help you calm down. Repeating this technique can also confuse the body to begin releasing this tension through your body, including the stomach.
Use medication. Even if you try at all costs to avoid taking medication, sometimes a contracted stomach can be so extreme or unceasing that their use will be necessary. When the natural paths do not work for you, there are medications that can soothe a contracted stomach. Common readily available products include: