How to Handle Fear of Choking

People suffering with severe anxiety can get swallowing or choking problems. This can be extremely alarming to the sufferer and cause phobias such as a fear of eating, fear of taking medications and even a fear of drinking. There is usually nothing sinister going on and the effects felt in the throat can be a direct result of tension from chronic anxiety.

Any swallowing or choking should be checked out by a doctor, but if your GP has told you that it is purely a problem born from your anxiety disorder, then addressing the anxiety will remove the problem. However, this may not be a quick solution, so I am going to look at ways you can address or deal with this issue. Understanding and accepting that your swallowing or choking problem is a result of your anxiety is the first step forwards.

Scared to eat?
Scared to eat? | Source

Why Can’t I Swallow?

When we are anxious, we tend to catastrophize and internalize in reaction to many physical sensations or symptoms. We also tend to be on higher alert generally, brought about by the frequent release of adrenaline. When the flight or fight response is initiated by anxious, fearful thoughts, we experience many sensations throughout the body. This is your body preparing to run away or fight the danger. When a real threat is encountered, we don’t tend to notice the adrenaline effects on our body as we are too busy attending to the danger. The most we might remember is that our heart was beating faster than usual and perhaps an increase in breathing rate.

Things are perceived a little differently when there is no real threat. Adrenaline “excites” us and when anxious, we tend to notice every body sensation. A typical example of this is when our mouths go dry. Suddenly we don’t seem to have much saliva. An anxious mind will focus on this and alarm bells will start ringing; no saliva, nothing to swallow. This quickly becomes, “I can’t swallow”. Thereafter, the need to swallow becomes of paramount importance and the intense focus makes it appear worse.

Watch the Swallowing Reflex

If you have a headache, have you noticed that if you lie down and have nothing to think about but the headache, the pain feels worse? The same applies with fear of swallowing. It can get so bad that eventually you fear choking. You may even feel a lump in the throat, as if something is preventing you from swallowing your food. Before long, the thought of eating can bring intense fear and some people avoid eating certain foods, even eating at all.

I had a fear of choking when I suffered with panic disorder, so I do know how terrible it feels. I even attended the casualty department on several occasions such was the severity.

I must also mention here, that anxious people might be suffering with acid reflux or gastroesophageal reflux disease. This can worsen the problem, but assuming your fear of choking is a direct result of anxiety, here are some ideas on how to deal with the issue.

Relaxing the Throat

People who are highly anxious have tense muscles throughout the body. The tightness can be felt around or inside the throat leading to a feeling that there isn’t much room to swallow. It makes sense therefore, to take up a form of relaxation. Relaxation CDs can be found on the internet and sometimes downloaded as mp3s. If you can transfer your guided relaxation to a portable player so much the better; then you can practice wherever you are. A short twenty minute practice a day can only benefit your overall anxious state and thus the tension created by it.

You are less likely to choke on food if you relax your throat muscles just before eating. Avoid cold drinks as these tend to make the throat muscles contract. Instead, sip a half glass of warm water prior to eating. Drinking warm water two or three times a day is a good start.

Blending foods for fear of choking
Blending foods for fear of choking | Source

Eating Advice for Fear of Choking

For those who have a severe swallowing problem that is stopping them from eating, I recommend the following:

  • Try cubes of jelly or jello because they will merely melt
  • Eat liquid type foods such as soup, milk puddings and yoghurts
  • Make smoothies with vegetables and/or fruits
  • Move on to blended food and lessen the amount of blending over time
  • Move on to chopped or minced foods until you feel able to attempt ordinary meals
  • Always make sure your food is moist by adding gravy, stock, fruit juice or water
  • Don’t put too much on the plate; small portions to start with

Scared you will choke in front of others
Scared you will choke in front of others | Source

People who fear choking dread the time they must try to eat. This apprehension causes tension build up, so keep busy in between meals. Put an elastic band around your wrist and every time you start to feel the dread of eating, snap the elastic band hard and say “stop”. Carry on with what you were doing.

Eating alone can help as there seems to be more pressure on you not to choke (which brings on a bigger fear), if you are eating with other people present. You can gradually return to the family table as you improve. This may sound like pandering to the problem, but to be honest, you have to feel comfortable about eating and anything that provokes more worry is best avoided.

Ironically, I found that eating toast or crackers was easier than eating bread. Bread seems to stay a longer time in the mouth and soaks up the saliva more, leaving a hard to swallow bolus.

Take very small bites of food and chew slowly. It doesn’t matter if it takes you two minutes to chew a small amount. Chew, chew, and chew, until you know it’s impossible to choke on what is left! Better to have eaten something and it takes half an hour, than to have eaten nothing at all.

Swallowing medicines, especially capsules can be a real problem for those who fear choking or have swallowing difficulties. Ask your doctor for liquid forms wherever possible. You would be surprised how many of our medications do come in liquid form. Sometimes you may have to take a child medicine and therefore lots more of it, but it can help while you are going through this problem.

Emotional Freedom Technique

Summary of Things to Do for Fear of Choking

Address the anxiety – this is all about cause and effect. If you don’t address the anxiety, your problem is likely to remain or keep coming back

  • Relaxation is a must. You could try forms such as meditation, guided visualization, yoga, and breathing exercises
  • Drink several glasses of warm water through the day, especially just before a meal
  • Start with very small amounts of food, from liquid leading up to normal meals
  • Making sure you have a balanced diet is important, so blend or make smoothies of those vegetables, fruits, meats and fish
  • Don’t rush eating and go at a slower pace; eating something is better than nothing
  • Don’t feel pressured to eat with others if you know it adds to your fear
  • When thinking about the next meal and getting worried, distract yourself from the apprehension

You will not choke to death because of anxiety. I had a fear of choking for years, but I never actually choked. I do know that some people have some success using the Emotional Freedom Technique (EFT). The video above gives you some idea about this technique.

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Comments 39 comments

gsidley profile image

gsidley 3 years ago from Lancashire, England

Another quality hub about a common disorder.

Another useful approach is to encourage sufferers to experiment with their focus of attention, to experience how this influences their throat sensations. Also, in a group setting I have often asked people (sufferers and non-sufferers) to try to swallow 3 or 4 times on the trot (a strategy sufferers often employ to "check" that their throat is still open); of course, by doing this everyone finds that they are unable to swallow - a perfectly normal consequence.

Best wishes for 2013 - may your hubs continue to thrive.

meloncauli profile image

meloncauli 3 years ago from UK Author

Thanks gsidley!

Yes, that's a great idea. It is, after all, another trick that anxiety plays on us; another way that anxiety says " you have lost control". We just don't realize how super the body is at keeping things running smoothly no matter what and our control isn't needed.

Best wishes to you too for 2013!

Nell Rose profile image

Nell Rose 3 years ago from England

Reading this I did feel sympathy towards anyone who suffers from it. When I was born I had a hole in my trachea, or farther down slightly, so swallowing has always been a bit hit and miss for me, I have to really chew in small pieces, if I do get too much down my throat or to dry, it will stick and I have to either drink water to get it down or bring it back up, it's a right pain when I am in a cafe or restaurant! great hub, and voted up! nell

Judi Bee profile image

Judi Bee 3 years ago from UK

I went through a spell of this when I was younger. I had a nasty experience with a fish bone stuck in my throat when I was a child and a small choking incident in my twenties triggered bad memories of that and set me up with a problem for a while. I'm well over it now, but it was horrible for a time.

meloncauli profile image

meloncauli 3 years ago from UK Author

Thanks for your comment Nell! That must be truly awful. We take the act of swallowing food without choking for granted.

Thanks for the vote up too. :)

meloncauli profile image

meloncauli 3 years ago from UK Author

Thanks for dropping by Judi!

I watched my mum choke on a fish bone when I was very small and I have never forgotten it. I grew up being scared to eat fish because of that. I am over it now, but still very wary. I'm glad you are over your fear :)

Marcy Goodfleisch profile image

Marcy Goodfleisch 3 years ago from Planet Earth

Excellent choice for HOTD! More people suffer from anxiety than many realize, and this is definitely one way it manifests. I like your useful tips for overcoming the fear, and for managing your life to avoid the problem.

Voted up and up!

meloncauli profile image

meloncauli 3 years ago from UK Author

Hi Marcy, thanks for your comment and vote :)

seanorjohn profile image

seanorjohn 3 years ago

Well done on HOTD. I have seen many incidents with choking when swallowing. It is much more widespread than realised. Must be very distressing when anxiety prevents people from eating normally. Good advice about the elastic band. I have heard about this for other psychol;ogical interventions. Voted up.

kingsingh profile image

kingsingh 3 years ago from Maryland

I know someone that has trouble eating and they do get nervous when they are chewing food that requires a bit more work. This is very helpful in understanding an issue that I never even knew was an issue. Congrats on being the hub of the day. Very well deserved.

ryokowaren profile image

ryokowaren 3 years ago from USA

Great article. Voted up! I have suffered with recurring anxiety since I was 8 years old and in my recent years have started to have this choking sensation. I try to think of something else to help relax my throat. Also, hot water, coffee, or tea helps to relax the throat, too. If anyone else is suffering from this side effect from anxiety, just remember to stay calm and the sensation will pass.

kingkos profile image

kingkos 3 years ago

nice hubs thanks for this

vote up

meloncauli profile image

meloncauli 3 years ago from UK Author

Thanks seanorjohn!

We tend to feel our emotions in our throats. People often use the expression 'choked up' when describing high levels of emotion. Also people say 'I got a lump in my throat' when describing something emotional.

Thanks for the vote.

meloncauli profile image

meloncauli 3 years ago from UK Author

Thanks so much for the kind comments kingsingh.

meloncauli profile image

meloncauli 3 years ago from UK Author

Thanks for dropping by ryokowaren!

Distraction, particularly in the build up to eating can be help you stay calm. The fearful apprehension can build until it severely hampers eating generally.

Thanks for the vote.

meloncauli profile image

meloncauli 3 years ago from UK Author

Many thanks for your comment and vote kingkos!

AlanMalmcom profile image

AlanMalmcom 3 years ago from Las Vegas, Nevada

Wow, this is very interesting! I've definitely been there at a few restaurants and had to watch my brother-in-law perform the Heimlich maneuver.

Sunshine625 profile image

Sunshine625 3 years ago from Orlando, FL

I know there are fears of many things, but I never heard of fear of choking until now. Thanks for teaching me something new today! Congrats on HOTD. Well done!

Pedro2012 profile image

Pedro2012 3 years ago from Spain

Great article

thank you very much

meloncauli profile image

meloncauli 3 years ago from UK Author

Glad you found it interesting AlanMalmcom!

meloncauli profile image

meloncauli 3 years ago from UK Author

Thanks Sunshine625!

meloncauli profile image

meloncauli 3 years ago from UK Author

Thanks for your comment Pedro2012.

ComfortB profile image

ComfortB 3 years ago from Bonaire, GA, USA

I had no idea that there are those who actually have the fear of choking. I know someone who had neck/back surgery and needed to be very careful when swallowing for fear of choking.

Well, I learned something today. Thanks for sharing, and congrats on the HOTD award.

meloncauli profile image

meloncauli 3 years ago from UK Author

Thanks for reading ComfortB. I am glad you learned something.

teaches12345 profile image

teaches12345 3 years ago

I know it's hard to believe, but as you wrote, people do experience trouble swallowing due to anxiety. Your suggestions are excellent and your article is very interesting. I learned much from your post.

Dreamhowl profile image

Dreamhowl 3 years ago from United States of America

Congrats on hub of the day! I had no idea there was a fear of choking. You provide a lot of information.

meloncauli profile image

meloncauli 3 years ago from UK Author

Hi teaches12345. Thanks for reading and leaving a comment.

meloncauli profile image

meloncauli 3 years ago from UK Author

Thanks Dreamhowl. I hope you found it an interesting read.

bodylevive profile image

bodylevive 3 years ago from Loachapoka, Alabama

Thanks for sharing, useful and voted up

Glimmer Twin Fan profile image

Glimmer Twin Fan 3 years ago

This is quite useful. My daughter can choke sometimes and has a strong gag reflex. Thanks!

meloncauli profile image

meloncauli 3 years ago from UK Author

Thanks for comment and vote bodylevive!

meloncauli profile image

meloncauli 3 years ago from UK Author

I am glad you found it useful Glimmer Twin Fan!

vibesites profile image

vibesites 3 years ago from United States

I usually have a difficulty swallowing medicines, especially tablets (either flat, round ones or capsule-like ones). I had to cut them in half, or even in quarters. I would like to think I have a narrow esophagus. So thanks for these helpful and even life-saving tips. Up, interesting, shared and a following. :)

meloncauli profile image

meloncauli 3 years ago from UK Author

Hi vibesites!

Yes, swallowing tablets and capsules can be a nuisance for many. I used to ask my doctor for all medicines in liquid form. Of course, this was avoidance.

It's funny you should mention a narrow esophagus, because I used to think that too. I remember my mum saying she thought she had a narrow gullet too! No doctor ever diagnosed my mum or me with a narrow esophagus though.

Anxiety can have awful effects!

Thanks for the vote, share and follow.

Christine 3 years ago

This was such a great article. For the past 2 years I've had a chronic gagging sensations, to the point I literally have gagged for hours straight and was out of work for a few weeks. Doctors have told me it's either anxiety and/or acid reflux, but I haven't found much about how those are related to gagging and choking. What helps me through the rough patches are chewing gum or sucking on candy, but what I need is a real solution! If anyone wants to try a great meditation cd, I highly recommend Belleruth Naperstek's panic attack one.

meloncauli profile image

meloncauli 3 years ago from UK Author

Thanks for your comment Christine. Acid reflux can indeed cause a feeling of choking, but sometimes when acid reflux is playing up very bad, it can be caused by higher levels of anxiety! When I was going through a severe spell of acid reflux, the swallowing and choking symptoms always felt worse.

Thanks for the recommendation.

meloncauli profile image

meloncauli 3 years ago from UK Author

For some strange reason your comment has only just showed up in my spam folder after seven months, so a belated thank you kingsingh. Glad you found the subject interesting. :)

Sue 4 weeks ago

Hi I chocked on some pizza thee other week it's happened a few time bit thee other week really scared me I could not breathe as it was lodged my hubby had to hit my back and put his arms under my ribs

I have a narrow wind pipe I went the doctors as I was suffering from blocked nose and ear

I now can't eat properly as I am scared to swallow

sharne 10 days ago

Thanks for this, ive been suffering from this for around 3 years now and it keeps getting triggered to the point where im only drinking liquids, im slowly eating different solid foods and trying to control my anxiety without seeing a proffessional or being on medication . Glad to know im not the only one, i think the hardest part is eating out in resturants because some people just don't comprehend what is wrong with me because they think its a silly problem

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