Uncovering the Hidden Connection Between Stress and Reflux

Have you ever felt that tight, burning sensation in your chest or throat and thought, “Why is this happening again?"

Acid reflux can feel frustrating, unpredictable, and exhausting—especially when you think you're doing “everything right” with food but still battling symptoms. The truth is, stress can be a major trigger for acid reflux.

Tempted to ignore it and just struggle on? Or maybe you think you haven’t got time to look after yourself properly but here's the danger; left unmanaged- stress doesn’t just affect your mood it affects your entire body and your quality of life. And here’s the good news: once you understand the connection between stress and reflux, you can do something about it.

Read on to find out how stress impacts digestion, reveal common triggers that may be making your reflux worse, and share practical strategies to help you feel better—from the inside out.

Understanding Stress and Its Impact on the Body

Stress is a biological response that happens when you are faced with challenges or threats. It triggers the release of hormones like cortisol and adrenaline, hormones which prime the body for immediate action, commonly referred to as the 'fight-or-flight' response. While this response can be beneficial in short bursts, chronic stress can wreak havoc on the body.

When you're under constant stress, your body remains in a heightened state of alertness. This physiological change can lead to many health issues, impacting systems ranging from the immune system to digestion.

1. Hormonal Changes: Elevated cortisol levels can lead to inflammation and other reactions in the body, often contributing to digestive issues.

2. Digestive Disruption: Stress can alter the secretion of digestive juices and influence gut motility, potentially leading to acid reflux.

3. Behavioural Factors: Stress may also push individuals toward unhealthy coping mechanisms, such as overeating or choosing high-fat, spicy foods that can exacerbate reflux symptoms.

The Digestive System and Stress

The digestive system is particularly sensitive to emotional and physical stressors. Understanding how stress affects digestion is vital for managing conditions like gastroesophageal reflux disease (GERD) and heartburn.

How Stress Leads to Acid Reflux

When you experience stress, your body may respond in several ways that can increase the likelihood of acid reflux:

- Oesophageal Muscle Dysfunction: Stress may can stop your oesophageal muscles working properly, these are the muscles that prevent acid from rising up from the stomach, making it more likely for acid to backtrack into the oesophagus.

- Nerve Signals: The brain communicates with the stomach through the vagus nerve, which can be influenced by stress. This can make you feel sick or cause acid reflux.

Identifying Stress-Induced Triggers

Recognising the situations and habits that elevate stress levels can be crucial in managing reflux symptoms. Here are some common stress triggers that you can monitor:

1. Work-related Pressure: High workloads, deadlines, or problematic relationships with colleagues can induce stress.

2. Personal Life Challenges: Family issues or financial troubles can also contribute to elevated stress levels.

3. Dietary Choices: Caffeine and alcohol consumption are often linked with stress and can aggravate reflux symptoms

Most of us can probably identify with at least one of these if not more and whilst there are no easy answers it is important to recognise the impact on our health.  You may not have an immediate solution to the stress factors in your life, but you can make some simple changes to support your body and your health through tough times and at least get some relief from the pain and discomfort of acid reflux.

Simple Ways to Calm Stress—and Your Gut

Let’s talk about solutions. You don’t need to overhaul your life to feel better. These small, intentional changes can make a big difference.

1. Start with Your Breath

Slow your breathing down as this calms the nervous system and signals to your body, “It’s safe to rest and digest.”

Try this before meals:

●       Inhale for 4 counts

●       Hold for 4 counts

●       Exhale for 6 counts

Even doing this for 1–2 minutes can lower tension and support digestion.

2. Move Your Body Gently

Exercise is powerful—but not all movement is helpful for reflux.

Choose low- to moderate-impact options like:

●       Walking

●       Yoga

●       Pilates

●       Swimming

These reduce stress and support your gut without adding pressure to your abdomen.

3. Support Your Mental Health

Sometimes, stress isn't something we can "breathe away." If it feels overwhelming, speaking with a professional can help.

Cognitive Behavioural Therapy (CBT) is a proven approach that helps shift negative thought patterns and reduce both anxiety and physical symptoms like reflux.

Final Thoughts: It’s Not Just About What You Eat

If you’ve been blaming food for every reflux flare, I get it. But sometimes it’s not the food—it’s how your body is digesting it. Digestion is controlled by the nervous system.

Stress impacts stomach acid, muscle function, and sensitivity. You could be eating all the “right” things and still feel miserable if your nervous system is out of balance.

Your Next Step

If you’re feeling stuck, ask yourself:

“What in my life is keeping me in a constant state of stress or urgency?”
“Am I giving my digestion the calm it needs to work properly?”

Want More Reflux Support?

I’m Lisa McPherson, a Registered Nutritionist, and I help people just like you get to the root of their reflux—not just cover up the symptoms.

If you’ve been struggling with persistent symptoms for a while, book a digestion rescue call with me today!