Stress is well known for causing a wide array of physical symptoms, and a sore throat is no exception. The physiological responses triggered by stress can lead to multiple symptoms in the throat region, creating discomfort or even pain. Understanding these connections can help individuals recognize when their sore throat might be stress-induced rather than stemming from a physical illness. According to the study, Environmental and Non-Infectious Factors in the Aetiology of Pharyngitis (Sore Throat), which highlights how non-infectious, environmental, and emotional factors can contribute to ongoing or recurrent sore throat symptoms;

“Emotional stress and stress-induced subjective factors may also play a role in throat discomfort, potentially in combination with muscle spasms. Excessive tension in the (para)laryngeal musculature—often influenced by psychological and emotional factors, vocal misuse, or as compensation for underlying issues such as infection—can result in pain or strain in the throat. This strain may even lead to the persistence of lesions in the mucosal lining of the larynx and pharynx, which can amplify soreness and make healing more challenging.”

 Below, we explore the different ways stress can lead to throat discomfort.

Rapid Breathing and Dry Throat

When stressed, the body often shifts into “fight-or-flight” mode, causing rapid or shallow breathing. This change in breathing patterns can lead to mouth breathing, which significantly impacts throat health. Unlike breathing through the nose, which humidifies and warms the air, mouth breathing allows dry, unfiltered air to enter the throat, quickly leading to dehydration of the mucous membranes. This lack of moisture can create a scratchy, sore feeling in the throat, as the protective layer of saliva that typically lubricates the area is absent.

Chronic mouth breathing due to prolonged anxiety can exacerbate this discomfort, leading to more persistent soreness or dryness. Additionally, dry mouth and throat can make swallowing feel more uncomfortable, further intensifying the perception of soreness.

Tightness in Throat Muscles

Muscle tension is a common stress reaction, often manifesting in areas prone to tightness, such as the shoulders, neck, and throat. When stress levels increase, the muscles around the throat may contract involuntarily, leading to sensations of tightness or constriction. People often describe this sensation as a “lump in the throat,” which can be persistent and unsettling.

This tension is part of the body’s natural response to prepare for perceived threats, which results in tensed muscles throughout the body. However, unlike a temporary tensing, chronic stress can make this sensation last for prolonged periods, leading to ongoing discomfort. For some, the feeling can be so pronounced that it feels as though something is physically obstructing the throat, although there’s no actual blockage. This phenomenon, commonly known as “Globus sensation,” can be particularly troubling because it creates an ongoing cycle: as stress causes muscle tightness, the feeling of tightness itself can heighten anxiety.

Dysphonia: Strained Voice from Tension

Dysphonia, or voice strain, is a condition directly linked to stress-induced muscle tension in the throat. The muscles responsible for controlling the vocal cords may tighten when stressed, leading to issues such as hoarseness, cracking, or even pain during speech. This condition can be especially impactful for individuals who use their voice extensively, such as teachers, singers, or customer service workers. The physical strain from frequent talking, combined with stress-related tension, can make the throat feel raw and sore.

For those already experiencing voice strain, the awareness of their voice’s change can add to the stress, further perpetuating the discomfort. Unfortunately, dysphonia often doesn’t improve unless the underlying stress is managed. Without relief, individuals may experience worsening throat pain, especially if they attempt to push through the discomfort by speaking or singing as usual.

Anxiety-Related Sore Throat Symptoms:

Dysphagia: Difficulty Swallowing

Anxiety can also contribute to a condition known as dysphagia, or difficulty swallowing. This often occurs when an individual becomes overly focused on the act of swallowing, which can ironically make the process feel forced or uncomfortable. Anxiety-related dysphagia typically worsens as people continue to focus on their swallowing, heightening their stress and discomfort.

For some, the sensation can be so profound that it feels as though the act of swallowing itself is compromised, even though there’s no physical obstruction. This focus on swallowing can become a feedback loop: as anxiety heightens, individuals concentrate more on swallowing, making it feel increasingly difficult and uncomfortable. This loop can be especially distressing, as difficulty swallowing may be associated with severe medical conditions. Many people find themselves fearing these serious issues, which further fuels their anxiety and worsens the symptoms.

Globus Sensation: The “Lump” in the Throat

Globus sensation is a term used to describe the feeling of a “lump” or “ball” in the throat. This sensation, often stress-related, doesn’t involve any physical obstruction but can still feel remarkably uncomfortable and persistent. Research has shown that up to 96% of individuals who experience Globus sensation report a worsening of symptoms during high-stress periods.

The lump sensation can often feel so pronounced that individuals might be tempted to clear their throat constantly, which can worsen irritation in the throat. Although globus sensation itself isn’t dangerous, it can be troubling because it mimics more serious conditions, leading individuals to seek medical evaluations repeatedly. Often, no physical cause is found, which can lead to further anxiety and a feeling of helplessness.