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GERD and Stress: The Connection and Coping Strategies

Updated: Feb 10

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Gastroesophageal Reflux Disease (GERD) is a chronic condition that affects millions of people worldwide. Characterized by the frequent backflow of stomach acid into the esophagus, GERD can be incredibly uncomfortable and sometimes painful. While many factors contribute to the development and exacerbation of GERD, stress is one often underestimated yet significant aspect. In this blog post, we will investigate the intricate connection between GERD and stress and provide strategies for managing stress to help alleviate its impact on GERD symptoms.

The GERD-Stress Connection

Stress, whether related to work, personal life, or other factors, can substantially impact your body. When you experience stress, your body responds by releasing hormones, including cortisol, that trigger various physiological changes. Some of these changes can directly or indirectly exacerbate GERD symptoms:

1. Muscle Tension

Stress can lead to muscle tension, including the muscles around the lower esophageal sphincter (LES), which is responsible for preventing stomach acid from flowing back into the esophagus. When these muscles are tense, the LES may not function properly, allowing acid to escape and cause heartburn.

2. Increased Acid Production

Stress can stimulate the release of stomach acid, potentially making reflux episodes more frequent and intense.

3. Disrupted Eating Habits

People under stress may engage in unhealthy eating habits, such as consuming fatty, greasy, or high-acid foods, which can exacerbate GERD symptoms.

4. Slowed Digestion

Stress can slow down the digestive process, causing food to remain in the stomach longer, increasing the risk of reflux.

Coping Strategies for Managing Stress and GERD

Managing stress is essential for individuals with GERD, as it can significantly impact the frequency and severity of symptoms. Here are some strategies to help you reduce stress and minimize its impact on your GERD:

1. Mindfulness and Meditation

Engage in mindfulness exercises and meditation to reduce stress and promote relaxation. Deep breathing and meditation techniques can help lower cortisol levels and alleviate muscle tension.

2. Regular Exercise

Regular physical activity can reduce stress and promote overall well-being. However, avoid intense exercise immediately after meals, as it may worsen GERD symptoms.

3. Balanced Diet

Maintain a balanced diet and avoid trigger foods that can exacerbate GERD symptoms. Focus on consuming smaller, more frequent meals and include foods that are gentle on the stomach.

4. Stress Management Techniques

Explore stress management techniques like yoga, progressive muscle relaxation, or Pilates to alleviate muscle tension and reduce stress levels.

5. Get Adequate Sleep

Quality sleep is crucial for managing stress and overall health. Elevate the head of your bed to help prevent nighttime reflux.

6. Stay Hydrated

Drinking water can help dilute stomach acid and alleviate discomfort. However, avoid drinking large quantities during meals, as it can increase stomach pressure.

7. Limit Caffeine and Alcohol

Both caffeine and alcohol can increase acid production and relax the LES. Reducing or eliminating them from your diet can help manage GERD.

8. Seek Professional Help

If stress is overwhelming and challenging to manage on your own, consider seeking support from a therapist, counselor, or support group. Cognitive-behavioral therapy (CBT) has been effective in managing stress and anxiety in individuals with GERD.

The connection between stress and GERD is a complex one, with stress capable of exacerbating the condition in various ways. However, understanding this connection and implementing stress management strategies can significantly improve the quality of life for individuals living with GERD. By incorporating mindfulness, a balanced diet, regular exercise, and other stress-reduction techniques into your daily routine, you can gain greater control over your GERD symptoms and enjoy a healthier, more comfortable life. Remember that consultation with a healthcare professional is advisable for personalized guidance on managing your GERD and stress.

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Jessica Mantell M.S., C.N.S., L.D.N.

CEO & Founder of NextGeneration Nutrition

Jessica Mantell, CEO, M.S, LDN, Founder

NextGeneration Nutrition believes that better health should be accessible to everyone and that we all are able to improve our health through good nutrition, physical activity, and lifestyle change. We do not support setting shame-based goals but encourages embracing our bodies, genetics, and personality. Our philosophy is abandoning the “One Size Fits All” mentality to create a personalized wellness plan based on your biological makeup and your lifestyle.

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