Feeling Stressed? Why You May Feel It in Your Gut

Stress reduction is key
Reducing stress can ease heartburn and other gastrointestinal problems, but this is easier said than done, Dr. Schreiber says. "I often tell patients if I could write a prescription to relieve stress, I would write myself one first."

There are, however, things that people can do to alleviate stress that may help lessen heartburn. For example, exercise is a great stress reducer. "This doesn't mean running a marathon," Dr. Schreiber says. "It could be walking for a half an hour a day. You really need to devote enough time to caring for yourself, whether reading a book, going for a walk, or doing yoga." Creative pursuits such as writing, artwork, or music also play a role in stress reduction.

"It's really different strokes for different folks," Dr. Cappell says. "Do whatever it is that calms you. Sometimes it is as simple as listening to music."

Talking to a therapist, clergy member, or even a good friend about your problems can also help mitigate stress, he says.

Healthy habits go a long way toward combating stress. It's easy to resort to things that we know are not good for us, such as smoking and consuming alcohol or excessive caffeine, when times are tough.

And it's no coincidence that these are some of the same things that doctors know increase our risk of heartburn. Caffeine, smoking, and alcohol may relax the lower esophageal sphincter, which is the muscle connecting the esophagus with the stomach, and allow acid easy access up the food pipe.

If you're under stress, be extra careful to avoid known heartburn triggers such as chocolate, citrus fruits and juices, tomatoes and tomato sauces, spicy or fatty foods, full-fat dairy products, and peppermint. Other tips include trying to make mealtime as relaxing as possible, perhaps by playing some soothing music. Eating smaller meals also helps. Don't lie down too soon after eating, and try to sleep with your head raised. The good news is that there are also many types of medications to help combat heartburn if none of these methods helps you feel better.