How Stress & Emotions Affect IBS
How does anxiety and your emotional health affect your gut?
Why your head matters
Ever had a 'gut feeling' or felt butterflies before a big event? Congratulations! You’ve experienced the gut-brain connection. And it's something that's meant to occur, but not regularly. For people who experience IBS, it happens more than it should.
Imagine you're a young teenager again. You're visiting a friend who has a gorgeous older brother and his friends are over. You go to the bathroom to pee but you're terrified they'll overhear you. You blush deeply. You can't go now. You just can't! Yet, if the house had been empty, you'd have had no problem.
As adults, these types of situation don't go away. But some people deal differently with them in their head. Research shows that stress, anxiety, and emotions can directly influence how your digestive system behaves, often triggering or worsening symptoms. So if you’re feeling overwhelmed or anxious, it’s no wonder your gut reacts.
How do I get rid of these issues?
Signs Your IBS May Be Stress-Related
Calming the nervous system
See how many of these situations resonate with you:
• Your symptoms flare up before or during stressful events
• You feel worse after a poor night’s sleep
• You notice bloating, pain or urgency when you're overwhelmed
• Even ‘safe’ foods trigger symptoms when you’re anxious
Until now, you may have blamed food for the way you've been feeling, rather than the other way round. And who could blame you? We all know the recipe for a series of unwanted loo dashes is to stuff down a vindaloo. But had it ever occurred to you that focusing on feeding your mind first might help with the actual food you give you body?
Understanding this connection is vital. When you have a clear grasp of what's going on, it makes life so much easier. You'll feel more in control of your body, you'll be able to follow a plan tailored to your needs and that's when the magic happens!
Why do I get stomach cramps when I'm stressed?
Your gut and your brain are always communicating with each other. In caveman times, if you'd eaten some food and then been chased by a tiger, your brain would have told your gut to stop digesting and instead divert to more important things - like running fast. But it's not meant to happen all the time. Daily pressures can start building up, which is why you'll get cramps.
I don't have time to relax after eating!
Think about this: do you have time for the gut problems you've been having? Taking your time to enjoy food would be better than bolting it down and feeling awful or having to make a dash to the loo.
Does this mean I have to chew my food a hundred times?
100 might be pushing things a bit far! But there are clear benefits to chewing your food properly. It's also prudent to wait until you've swallowed your food before picking up another mouthful with your fork. Try not to be distracted, like scrolling on your phone at the same time. Take your time with food.
Can emotions like anger or sadness bring on IBS symptoms?
There's growing evidence to suggest emotional distress can cause real, physical symptoms like cramps, sickness and bloating, even when food isn't involved.
Does this mean I have to give up watching real crime dramas?
Whether you're aware of it or not, seeing the news, repeatedly watching crime channels and choosing horror films or thrillers will all contribute to your emotional state. So try easing off the crime and doing something positive instead, like going for a walk with a friend or joining in with a karaoke session at the pub. Basically, anything that makes you laugh or smile (which shouldn't be true crime!).
How can mindfulness and relaxation ease physical gut symptoms?
Helping your mind to feel calm will send signals to your gut it can relax. So instead of worrying about the world's problems, your gut will feel less reactive and more capable of digestion.
Why have I been told to try low FODMAP if the real problem's in my brain?
Your body may need time to heal. There are foods that can make this easier in the short term. When you've given your gut a well-earned rest, you can address reintroducing foods in a calmer environment.
Is there a connection between IBS and trauma?
Yes. It's natural to have a heightened gut response when you've been through physical or emotional trauma because it's your body's way of staying on alert, and this is something we'll uncover in my e-book.
Do intense thoughts and feelings create diarrhoea and/or constipation?
Unfortunately, yes. Bodies respond differently so the answer is it can be either. You may be unlucky enough to feel like you've experienced both at the same time. But that's why we focus on mindset as a key role in eliminating IBS symptoms once and for all.
Why does my body feel better on a Friday and worse on a Sunday?
Do you have a typical work week that begins on Monday and ends on Friday? And is work stressful or a colleague/boss intimidating? It would make sense that your body's reacting accordingly, and it would be interesting to know more about your workplace environment.
Will doing this mean I have to give up my job?
Relax! No-one's going to make you do anything. But it would be worth exploring what your job means to you and whether you might benefit from some changes, which could be your perception of your role or the way you interact with others.
This is a lot to take in!
Don't overburden yourself. Start slowly. You get to control how quickly you read the e-book, and you get to decide how soon you want to proceed.