Many people experience nausea when they’re nervous. Whether it’s for an important presentation, a job interview, or even an exciting personal event, the impact of nerves can sometimes be physically felt. But why does this actually happen?
The fight-or-flight mechanism
When you’re nervous, your body enters a “fight-or-flight” response. This is a natural physiological process that occurs when your body prepares for a dangerous situation. Under the influence of nerves, adrenaline is released, which increases your heart rate and raises your blood pressure. At the same time, less blood is sent to your stomach because your body focuses on the muscles and energy needed to respond to the stressful situation.
According to research from the Journal of Clinical Psychology (2013), this increased adrenaline production leads to changes in the functioning of the digestive system. The slowing down of digestion and reduced blood flow to the stomach can lead to a feeling of nausea. The body does not direct its energy to digesting food but instead focuses on survival, contributing to that uncomfortable feeling in your stomach.
The influence of your nervous system
The autonomic nervous system, which controls unconscious bodily functions such as heart rate, breathing, and digestion, plays a major role in how your body reacts to nerves. When you’re nervous, your brain sends signals to the digestive system, causing your stomach to lose its normal function. This can result in symptoms such as nausea, bloating, or even stomach cramps. In stressful situations, the autonomic nervous system temporarily shuts down digestion so that the rest of the body can focus on a quick response.
Research by the American Psychological Association (APA) has shown that stress disrupts communication between the brain and the digestive system. This disrupted communication can lead to digestive issues like nausea, bloating, or diarrhea. In fact, the brain is so closely connected to the gastrointestinal system that it’s even referred to as “the second brain.”
Psychological factors and anxiety
Nausea from nerves is not just caused by physical changes in your body but also by psychological factors. When you’re nervous, negative thoughts and worries can amplify your sense of nausea. Think about the moment when you worry about an important presentation or a job interview. The brain experiences anxiety, and in some cases, this can intensify the physical response of nausea.
According to the National Institute of Mental Health (NIMH), long-term stress and anxiety can affect your digestive system, leading to chronic nausea and other stomach issues. This is often experienced by people who regularly suffer from anxiety symptoms, such as nervous tension, panic, or stress.
Tips to reduce nausea from nerves
Fortunately, there are several ways to relieve the nausea you feel from nerves. Here are a few tips:
- Breathing exercises – Deep breathing can help calm your nerves and bring balance to your autonomic nervous system. By breathing slowly and deeply, you activate the parasympathetic nervous system, which reduces tension in your body.
- Mindfulness and meditation – Practicing mindfulness can help calm your thoughts and increase your awareness of your body, which can help relieve the physical symptoms of nerves, like nausea.
- Hydration – Sometimes nausea can worsen due to dehydration. Make sure you drink plenty of water, especially when you’re nervous or before an important event.
- Light meals – Eat small, easily digestible meals before important events. Heavy or fatty meals can put extra strain on the stomach and contribute to nausea.
- Movement – A short walk can help reduce tension in your body and distract your brain from the nerves causing the nausea.
Nausea from nerves is a common phenomenon and has everything to do with how your body and mind respond to stress. When you’re nervous, your body enters a state of heightened alertness, which impacts your digestive system and can lead to discomfort such as nausea. By understanding how this process works, you can better support your body and apply techniques to reduce the nausea.