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Have you ever felt like you just couldn’t catch your breath, even though there was no clear reason why? Maybe your chest felt tight, or it seemed impossible to take a deep breath, or all of a sudden, your breathing gets hitched. While these symptoms can sometimes be linked to medical conditions like asthma, heart issues, or mental health issues like anxiety, they can also be caused by Somatic Symptom Disorder (SSD)—a condition where psychological distress translates into real, physical symptoms.
What is Somatic Symptom Disorder?
Somatic Symptom Disorder is a mental health condition where a person experiences physical symptoms that are distressing or disruptive, but no clear medical cause is found. Rather, according to the American Psychiatric Association, diagnosing this condition places emphasis on the extent to which the thoughts, feelings and behaviors related to the illness are excessive or out of proportion. These symptoms are not “made up”—they are very real and can significantly affect our daily functions. While SSD can involve various physical complaints, one of the most common and distressing is shortness of breath or chest tightness.
How SSD Causes Shortness of Breath
The body reacts to stress, anxiety, or emotional distress in ways that mimic serious physical illnesses. Here’s how:
Increased Body Awareness – Teens with SSD are often hyper-aware of their bodily sensations. A small, normal change in breathing can be misinterpreted as a sign of danger, which then makes them focus on it even more.
Stress and Anxiety Response – When the brain perceives stress or anxiety, it triggers a fight-or-flight response, which can lead to chest tightening and shallow breathing.
Muscle Tension – Stress can cause tension in the chest and diaphragm muscles, making it feel like breathing is restricted.
Hyperventilation – Some teens may breathe too quickly or shallowly without realizing it. This disrupts the balance of oxygen and carbon dioxide in the blood, leading to dizziness, breathlessness, and a feeling of suffocation.
The Fear Cycle – Worrying about breathing makes it worse. One might fear they are having a serious medical emergency, which increases anxiety and further tightens the chest.
Relaxation Techniques for SSD Induced Breathlessness
Controlled Breathing Exercises
Controlled Breathing Exercises
While there are many different types of mindful breathing that can lessen the symptoms of breathlessness, the one we are going to focus on is the 4-4-6 method.
Inhale through the nose for 4 seconds
Hold the breath for 4 seconds
Exhale slowly through the mouth for 6 seconds
Actively trying to control your breathing in these kinds of situations allows your body to understand that it is not in a position of danger, and lets you recenter your breathing functions.
Grounding Techniques
Grounding Techniques
When it comes to Somatic Symptom Disorder, ongoing high level of anxiety about health or symptoms are very prominent, and can hinder your daily activities.
When breathlessness strikes, grounding can redirect attention away from the fear. One technique is the 5-4-3-2-1 method:
Name 5 things you see
Name 4 things you can touch
Name 3 things you hear
Name 2 things you smell
Name 1 thing you taste
Physical Relaxation
Since muscle tension contributes to breathlessness, relaxation techniques like progressive muscle relaxation or yoga can help loosen the chest and diaphragm.
Cognitive Behavioral Therapy (CBT)
CBT can help teens recognize and reframe the thoughts that fuel their symptoms. A therapist can work with them to break the cycle of fear and physical distress.
Mindfulness and Stress Management
Regular mindfulness practices, such as meditation or journaling, can reduce overall stress levels, making symptoms less frequent and severe.
When to Seek Help?
If one is experiencing frequent, distressing shortness of breath with no medical cause, it’s important to consult a doctor or mental health professional. Therapy, stress management, and lifestyle changes can make a big difference in managing SSD and improving quality of life.
Somatic Symptom Disorder and its physical symptoms—like shortness of breath—can be scary and disruptive. But by understanding the mind-body connection and learning coping strategies, people can take control of their symptoms and lead a healthier, more balanced life.
Written By: Mahika
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