How to Handle Chest Pains in CFS: Why They Happen and How to Stay Calm
Experiencing chest pain can be terrifying, especially when you have Chronic Fatigue Syndrome (CFS) or a hypersensitive nervous system. It might feel like you’re having a heart attack, but I’m here to explain why this happens, why it’s so common for people with CFS, and most importantly, how to handle it.
The Reality of Chest Pain and CFS
Chest pain is one of those symptoms that often leads people with CFS into panic mode, as it can feel very real. You may experience sharp, shooting pains or a sensation that mimics a heart attack. I know from personal experience, as I went through this constantly during my own recovery journey, and I hear this from people all around the world as well. The big question: Why does this happen, and is it dangerous?
First, let’s make one thing clear: If you haven’t already, get your heart checked. Have your doctors do scans, ultrasounds, and Holter monitor tests. If you have palpitations or other heart-related symptoms, always rule out heart issues first. Once you’ve done that, and you’ve been cleared by your doctors, you can feel more confident in knowing that what you’re experiencing is related to your hypersensitive nervous system.
Why Does This Happen?
CFS is essentially a hypersensitive nervous system, and chest pain is one of the many physical manifestations of that sensitivity. Think of your nervous system as an overreacting alarm system. It might interpret signals that aren’t actually dangerous as life-threatening, causing your body to go into fight-or-flight mode. When this happens, you may feel chest pain, heart palpitations, or the sensation that something’s wrong with your heart, even though everything is fine.
Here’s where things get tricky: Your brain acts as a magnifying glass. When you fear a certain symptom, like chest pain, your brain focuses on it and amplifies it. This is why chest pain can feel so much worse than it really is. The more anxious or fearful you are about the pain, the more it intensifies. It becomes a feedback loop.
What’s Actually Happening in Your Body?
The pain you’re feeling is real—but it’s not coming from an underlying heart issue. Instead, it’s chronic pain processed in your brain, which can feel just as intense as acute pain. This is especially common with CFS, where the brain processes symptoms in a heightened state, making them feel more severe.
The sharp chest pains you’re experiencing are a false trigger from your nervous system. It’s a defense mechanism designed to slow you down. Your body goes into survival mode, and the brain signals your body to stop moving, to rest, to avoid stress. So, while the pain feels real, it’s not caused by an actual medical issue with your heart.
Why Does the Pain Happen at Certain Times?
You might experience chest pain when you’re doing physical activities, like walking up the stairs or leaving the house for a short walk. This happens because your body has gone over its stress threshold. The pain is there to stop you from doing anything too taxing—to ensure you stay in a more rested, “safe” state. It’s like a warning light going off to protect you from further exertion.
How to Handle Chest Pain in CFS
The first thing I want you to remember is this: You’re not having a heart attack. That reassurance is important, but it’s not always enough when the pain hits. So, here’s what you can do to handle the chest pain and keep calm:
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Acknowledge the pain, but don’t engage with it: When the pain comes, recognize it’s a symptom of your nervous system being on overdrive. Tell yourself, “It’s just my nervous system. It’s not a heart attack.” You can use this mantra to reduce anxiety.
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Don’t Google the symptoms: I’ve been there—looking up symptoms online will only fuel the fear and anxiety. Instead of jumping into panic mode, remember that your body is reacting to stress, not to a medical emergency.
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Use deep breathing: If the chest pain feels overwhelming, take a moment to breathe deeply. Focus on slow, controlled breaths to calm the body and mind. This helps reduce the intensity of the pain by relaxing your nervous system.
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Stay grounded: The more you fear the symptom, the more intense it will feel. Instead of focusing on the pain, focus on something calming, like a visualization of yourself recovering or engaging in a relaxing activity.
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Understand that it’s temporary: These symptoms are often just part of the process. They are not permanent, and with the right response, they will fade over time. It’s important to stay calm and patient, even if the pain feels very real.
The Importance of Managing Your Response to Symptoms
The biggest takeaway I want to leave you with is this: Your success in recovery is determined by how you respond to symptoms. When you feel symptoms like chest pain, the way you react matters more than the symptom itself. If you panic and spiral into fear, you’re likely to make the situation worse. If you can stay composed and tell yourself, “This is just the nervous system at play,” you will be better equipped to handle it and move forward with your recovery.
Join the Community for Support
If you find yourself struggling with chest pain or any other CFS symptom, it can be incredibly helpful to have support. It’s easy to feel isolated when you’re going through this alone, but in our Recovery Jumpstart program, we create a supportive community where you can connect with others who understand exactly what you’re experiencing.
Having someone reassure you, like a coach or fellow thriver, can make all the difference in calming your mind and moving forward. If you need that kind of support, click the link below to apply for the program and see if it’s a good fit for you.
Subscriber Highlight
In today’s subscriber highlight, we’re giving a shoutout to Krista (AKA See Taylor), who shared her experience of living with long COVID and now being diagnosed with CFS. Krista is doing amazing work in the Recovery Jumpstart program. Not long ago, a simple walk outside felt like a huge challenge, but last week, she walked a mile with confidence. Great job, Krista!
Conclusion
Remember, chest pains and other symptoms that mimic heart issues are very common in CFS and other similar conditions. But these are typically just false alarms triggered by your nervous system. You can manage them by staying calm, practicing the right response, and focusing on recovery.
If you’re ready to take the next step in your recovery journey, apply for the Recovery Jumpstart program and get the support you need. Always remember: You are a thriver, and you are just one mind shift away from living a life with thriving health!