For the past four years, I’ve been living with gastritis, a condition that has affected not just my stomach, but my entire lifestyle. When I was first diagnosed, I was told it could be due to diet, medication, or even bacterial infections. But over time, I began to notice a pattern: my gastritis symptoms would always flare up during times of stress. It didn’t take long for me to start wondering; does stress cause gastritis?
The more I paid attention to my body, the clearer the answer became. Yes, stress and anxiety can trigger gastritis, or at least make it significantly worse. In this post, I want to share my personal experience with stress-induced chronic gastritis, how I have come to understand the connection between stress and digestive health, and the steps I take to manage it.
What Is Gastritis?
Before diving into the emotional side of things, let’s talk about what gastritis actually is. Gastritis is the inflammation of the stomach lining. It can be acute (short-term) or chronic (long-term), and symptoms often include:
- A burning or gnawing pain in the stomach
- Nausea and vomiting
- Bloating or fullness
- Indigestion
- Loss of appetite
My own journey living with gastritis
When my gastritis first started, I went into denial. It couldn’t be my stomach, surely. Other than a bottle of beer once a year, I hadn’t abused alcohol. Neither had I abused non steroidal anti-inflammatory painkillers.
I was the epitome of virtue, or so I thought. So, I thought the nagging pain just below the breast area was my heart acting up. Or maybe there was something wrong with my lungs.
I only got a definitive diagnosis after a doctor insisted on an endoscopy. That when it was discovered that there was severe inflammation in my stomach. The doctor suggested that since I was clear as far as the other causes were causes, it was possible that my gastritis was stress induced.
Can Stress Cause Gastritis?
So let’s get into it: Can stress and anxiety cause gastritis? Based on both my experience and what I’ve learned from medical professionals, the answer is a resounding yes.
Whenever I’ve been under pressure, whether it’s a big deadline at work, financial stress, or personal challenges, I’ve noticed my stomach becomes unsettled. Not just a little uncomfortable, but that specific, familiar gastritis pain comes back. Sometimes it’s sharp, sometimes it’s dull and persistent, but it’s always there, reminding me that my mind and body are deeply connected.
In fact, gastritis from stress has become one of the main patterns in my life. It took me a while to accept it, but once I did, I could finally start making meaningful changes.
The Science Behind Stress-Induced Gastritis
You might be wondering, how exactly does stress cause gastritis? Here’s what I’ve learned:
When you’re stressed, your body enters a fight-or-flight mode, releasing hormones like cortisol and adrenaline. These hormones can:
- Increase stomach acid production
- Slow down digestion
- Decrease blood flow to the stomach lining
- Weaken the stomach’s natural protective barrier
All of these changes can irritate the stomach lining and even lead to inflammation. In other words, stress-induced gastritis isn’t just a mental health issue, it becomes a very real physical condition.
How I Manage Gastritis by Managing Stress
Understanding the connection between stress and my gastritis was a game changer. It made me realize that healing wouldn’t just come from changing my diet or taking medication. It also meant making serious lifestyle adjustments.
Here’s what has worked for me:
1. Mindful Stress Management
I’ve learned that I can’t eliminate stress, but I can change how I respond to it. Daily mindfulness practices, like walking, reading, and writing have helped me stay grounded during difficult times. Even just 10 minutes of calm breathing can make a big difference when I feel that familiar stomach pain creeping in.
2. Work-Life Balance
Much of my stress was work related. Long hours, tight deadlines, and never ending emails took a toll. Now, I make a point to log off on time, take regular breaks, and say no when I need to. I also stopped skipping meals during busy days, which made a surprising difference.
3. Diet and Routine
Of course, I still need to be careful with what I eat. Spicy foods, caffeine, and alcohol tend to make my gastritis worse. But what I’ve discovered is that stress can trigger gastritis even when I’m eating clean. That’s why managing both diet and emotional well-being is key.
4. Therapy and Support
Talking to a therapist helped me uncover deeper sources of stress that I didn’t even know were there. Sometimes, just expressing my worries helps release the tension that might otherwise build up and affect my body.
Can Stress and Anxiety Cause Gastritis? Final Thoughts
After four years of living with this condition, I can say without hesitation that stress and anxiety can trigger gastritis pain. If you’re experiencing gastritis from stress, know that you’re not imagining things. There’s a very real connection between your mental health and your digestive system.
For me, healing has been about more than just prescriptions or bland meals. It’s been about learning to listen to my body, recognize my stress triggers, and take proactive steps to protect my stomach, and my peace of mind.
Have you experienced gastritis triggered by stress? I’d love to hear your story or any tips you’ve found helpful. Feel free to share in the comments. Let’s support each other on this journey to better gut health and better mental health.