Reducing stress is an important step in getting IBS symptoms under control. Stress -- emotional or physical -- is a common trigger for IBS symptoms.
In the body, the brain and the bowel are strongly linked through nerve pathways. The intestines actually are partially controlled by the autonomic nervous system, which is highly responsive to stress. That’s why people often experience cramping sensations and other abdominal discomforts when they are nervous or upset.
In people with IBS, the intestines seem to be extra sensitive to stressful situations and feelings. That "overreaction" can trigger or worsen the digestive problems of IBS, such as constipation and diarrhea.
Mind over matter
The better you’re able to prevent stress from "taking over," the more successful you may be in reducing the frequency or severity of your IBS symptoms.
As you consider ways to reduce the stress in your life, keep the following things in mind:
Mind-body connection: Getting in touch and in tune with your body through a healthy diet and regular exercise can give you the energy and confidence you need to stay positive about managing IBS symptoms.
Supportive relationships: Don't "go it alone." Draw on your family and friends for whatever kind of emotional support you need at any given time, whether that means having a quiet one-on-one conversation or doing something fun as a group.
Personal time: Build "breathing time" into your week so that you can unwind and re-charge yourself with things you enjoy, such as a massage or cherished hobby.
Make it a priority to incorporate more stress management techniques or activities into your day, and you could notice a dramatic difference in how you're feeling.
Break the worry cycle
You may have already adopted some personal coping strategies. But it never hurts to try new stress management techniques.
Here is a list of some approaches people have used to lower their stress and anxiety and get into a more positive frame of mind.
Biofeedback: A machine gives you feedback to make you more aware of your body functions, including blood pressure, temperature, muscle tension and bowel contractions.
You then can experiment with changing or controlling those physical events and sensations through your mental state or thought process.
Counseling: A psychiatrist, psychologist or other counselor can help you to talk openly about family, relationship, work, medical or other issues.
Sharing your thoughts and feelings with an "impartial" trained professional can help you relieve your stress.
You also can learn to deal with problems better and eliminate some of the actual sources of stress.
Massage therapy: There are many different methods of massage therapy, from Swedish to Shiatsu to reflexology, but all use touch to relax muscles and tissues in order to reduce physical and emotional tension.
Certain massage techniques also can reduce acute or chronic pain.
Meditation: As with massage, there are numerous techniques for meditation, both formal and informal.
You can mediate while sitting quietly alone at a designated time each day or by participating in group meditation session.
Being more "mindful" when you're in nature or doing daily tasks also can be meditative.
The goal of meditation is to quiet your mind, emotions and body.
Relaxation exercises: Several techniques fall into this category.
In guided imagery, for example, you visualize a pleasant image to help soothe your mind and body.
In progressive muscle relaxation, you tighten and relax different muscle groups in a certain order.
Mental relaxation can then follow the physical relaxation process.
Hobbies: Don't underestimate the stress-relieving power of your favorite hobbies, whether you like to dance, garden, knit, paint or anything else. Any activity that requires focus and concentration can help to take your mind away from other worries, and "losing yourself" in a creative activity can make you feel capable and confident.
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