Globus Sensation & Anxiety

Anxiety and the Globus Sensation: Understanding That Lump in Your Throat

The globus sensation, often described as a lump in the throat, is a common and distressing symptom of anxiety. Though harmless, it can feel incredibly uncomfortable and cause worry, particularly for those who aren’t familiar with its connection to anxiety. Understanding why this sensation happens, and how anxiety plays a role, can help reduce its intensity and frequency.

What Is the Globus Sensation?

The globus sensation refers to a feeling of tightness, fullness, or a lump in the throat, even though nothing physical is obstructing it. People often report sensations such as:

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• Difficulty swallowing or feeling like food might get stuck.

• Tightness in the throat that worsens during stress or heightened emotions.

• A persistent lump that feels like it should go away but doesn’t.

While it might seem alarming, the globus sensation is not dangerous and doesn’t interfere with the actual swallowing process.

Why Does Anxiety Cause the Globus Sensation?

The globus sensation is closely tied to anxiety due to the body’s physical and emotional response to stress. Key reasons include:

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1. Muscle Tension in the Throat and Neck:

Anxiety often causes muscles to tighten, including those in the neck, shoulders, and throat. This tension can create the sensation of a lump, particularly in the cricopharyngeal muscle, which is responsible for controlling the upper esophageal sphincter (Miller et al., 2020).

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2. Overactive Fight-or-Flight Response:

When anxiety activates the fight-or-flight system, it triggers changes in the body, such as increased breathing rate and tension in the throat. This response prepares the body to act quickly but can create discomfort in non-threatening situations.

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3. Heightened Sensitivity to Bodily Sensations:

People with anxiety are more likely to notice and fixate on minor bodily sensations, including those in the throat. This hyper-awareness amplifies the sensation and makes it feel more persistent than it actually is (Barlow et al., 2016).

How Focus Exacerbates the Globus Sensation

Focusing on the globus sensation often worsens it. When we fixate on a sensation, the brain interprets it as significant, heightening our awareness of it. This is known as the “threat monitoring cycle.”

For example:

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1. Anxiety creates the sensation of tightness in the throat.

2. The sensation is noticed and interpreted as a potential problem.

3. This focus increases tension in the throat muscles, intensifying the sensation.

4. The cycle repeats, making the sensation feel inescapable.

The Role of Posture and Tension

Physical tension and poor posture significantly contribute to the globus sensation. Many people with anxiety tend to hold tension in their neck and shoulders, which can worsen the feeling of tightness in the throat. Slouching or hunching forward compresses the throat muscles, exacerbating the sensation.

Improving posture—such as sitting upright with relaxed shoulders—and practicing gentle neck stretches can help alleviate the discomfort caused by tension in this area.

Breaking the Anxiety-Globus Cycle

Here are strategies to manage and reduce the globus sensation:

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1. Understand the Physiology:

Recognise that the sensation is caused by muscle tension and anxiety, not a physical obstruction. This knowledge alone can reduce fear and help ease the sensation.

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2. Avoid Fixating:

Resist the urge to constantly swallow, test the sensation, or check your throat. These behaviours reinforce the brain’s focus on the sensation, making it worse.

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3. Relax the Throat and Neck Muscles:

• Practice progressive muscle relaxation to release tension in the neck and shoulders.

• Try gentle neck stretches, such as tilting your head side to side or forward and backward.

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4. Improve Posture:

• Sit upright with your shoulders relaxed and your head aligned with your spine.

• Avoid slouching, especially when sitting at a desk or looking at a screen.

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5. Shift Your Focus:

• Engage in activities that distract your mind, such as reading, listening to music, or engaging in light exercise.

• Mindfulness or grounding techniques can help bring attention back to the present moment.

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6. Reframe Catastrophic Thoughts:

If worries like What if this lump is something serious? arise, remind yourself:

• This sensation is caused by tension and anxiety—it’s not dangerous*

• I’ve felt this before, and it has always passed.

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*Of course, do consult your health professional is you do have concerns.

Final Thoughts on Anxiety and the Globus Sensation

The globus sensation is a common and harmless symptom of anxiety, though it can feel uncomfortable and concerning. By understanding its connection to muscle tension, posture, and heightened sensitivity, you can begin to manage it more effectively.

With practice, the sensation becomes less noticeable as you shift focus and reduce tension. If you’d like to explore more about anxiety symptoms and management, check out Untangle Your Anxiety or listen to the Disordered podcast for practical tips.

References

• Miller, R., & Davies, M. M. (2020). The role of esophageal and pharyngeal function in the globus sensation. Dysphagia, 35(4), 639-647.

• Barlow, D. H., & Durand, V. M. (2016). Abnormal Psychology: An Integrative Approach. Cengage Learning.