How is Anxiety Related to Irritable Bowel Syndrome?

When you think about the inner workings of your gut, you probably don’t automatically connect what’s going on there with what’s going on in your brain. But for people with irritable bowel syndrome (IBS) , the connection between symptoms like diarrhea and constipation and their emotions is a very real, if somewhat complicated, relationship.

Stress and anxiety in particular play a big role in IBS, and the relationship is often a two-way street. Emotional distress can exacerbate IBS symptoms, and symptoms can exacerbate stress and anxiety.

Anxiety Related to Irritable Bowel Syndrome

The problem is caused by the brain-intestine axis, that is, the communication system between the digestive tract and the brain. The brain has a direct effect on the stomach and intestines, and vice versa.

This is especially troublesome for people with IBS because their brains respond better to pain signals from the gastrointestinal tract, so they tend to perceive pain more acutely than others. So stress can make existing pain seem even worse.

How can we reduce stress and relieve pain?

Fortunately, a variety of stress management therapies can help reduce discomfort in both the brain and the gut.

Bowel-directed hypnosis

Hypnotherapy is the most common mind-body intervention used for IBS. A trained therapist guides a person to a focused but relaxed state of consciousness and uses suggestions and images to calm the digestive tract and divert focus from body discomfort.

According to a June 2015 review published in the Alimentary Pharmacology & Therapeutics, studies have found that people with IBS who undergo hypnosis tend to experience significant, long-term relief from symptoms. It works in that dysregulation of the brain-intestine and calms nerve sensitivity.

Cognitive behavioral therapy

Cognitive behavioral therapy, or CBT, used to treat a variety of mental health problems, can also help people with IBS.

CBT is looking a lot at how our thoughts impact how we feel and behave. If our thoughts are not constructive, we work to find alternatives. For example, CBT could help someone with IBS reframe their thoughts so that they are no longer afraid to leave the house for fear of not having access to the bathroom.

Diaphragmatic breathing

Also called deep breathing or abdominal breathing, this practice focuses on moving your abdomen in and out with each breath, rather than the chest.

This technique can not only regulate heart rate and blood pressure, according to Harvard Health Publishing, but the diaphragm, the large muscle underneath the lungs, can also massage intestinal organs.

This can be helpful for emergencies and to calm the system to help with diarrhea. And it can help relax the colon to help with constipation.

Physical activity

Any type of moderate aerobic exercise confers potential benefits for IBS, and certainly also general health benefits.

In a study, published in the January 2015 issue of the World Journal of Gastroenterology, people with IBS who did moderate aerobic exercise (such as walking or cycling about five hours a week) reported decreased symptoms and felt less tired, less anxious and less depressed. Also, physical activity in general is known to reduce stress.

Yoga

Although there has not been a large definitive study on yoga, there is emerging data to suggest that it may be very good for irritable bowel syndrome.

In fact, a study published in December 2015 in the European Journal of Integrative Medicine found that one hour of yoga three times a week, for three months, greatly decreased IBS symptoms while improving quality. of life and relieves anxiety.

Medicines

Psychiatric medications can also treat IBS and anxiety.

There are three classes of antidepressants that treat both the brain and the intestine. Those three are tricyclic antidepressants (ATC like Elavil), selective serotonin reuptake inhibitors (SSRIs like Prozac), and selective norepinephrine reuptake inhibitors (Effexor, for example).

Those three categories of medications to varying degrees have effects on the brain and gastrointestinal tract and may have effects on anxiety, which may be beneficial. However, you should always go to a doctor to assess your case.