The connection between your brain and digestive system may play a role in the severity of irritable bowel syndrome (IBS) symptoms.
Your digestive system and your brain constantly exchange messages. This multi-way communication system is known as the gut-brain axis.
Because of this connection, IBS symptoms can affect your mood, and your mood could affect your symptoms. Stressful or emotional situations may trigger changes in your gut, and your gut health may send signals to your brain that could influence your mental health.
For now, no definitive cure exists for IBS. However, by managing stress and caring for your mental health, you may be able to find relief from your IBS symptoms.
High levels of stress have been
- inflammation
- overactive immune responses
- changes to the intestinal barrier
The brain-gut connection starts with the central nervous system (your brain and nerves), which is divided into the sympathetic and parasympathetic nervous systems.
The sympathetic system is related to the “fight-or-flight” mechanism, also known as the stress response, which results from a perceived threat.
Once the fight-or-flight response is activated, it sets off a chain reaction that starts with the release of specific hormones. These hormones increase your heartbeat to pump more blood to your muscles (so you can respond to the threat) while slowing or even stopping digestive processes.
The parasympathetic system is known as the “rest and digest” system. It controls body functions like urination, defecation, food breakdown, tear production, and saliva production — in short, many of the functions your body does in the course of daily life.
The sympathetic and parasympathetic systems usually work together. Your sympathetic system activates the alerts as your body responds to perceived danger. After the threat passes, your parasympathetic system takes over and turns down the stress response to restore balance and resume other important functions.
When you experience long-term stress, your body has a difficult time returning to a balanced state, which impacts body functions like digestion.
Your gut may also send signals to your brain, letting it know something is out of sync.
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A heightened stress response could change how your gut and brain communicate with each other, according to a
People with IBS usually
IBS can also be a source of stress in itself. When IBS symptoms are affecting your daily life, these concerns can increase your stress levels, which in turn affects your digestion.
Acute and chronic stress can have a range of unpleasant effects on your digestive system, including:
- increased muscle spasms in the bowel (colics)
- changes in how quickly food moves through the digestive system (diarrhea or constipation)
- increased sensation in your gut, which can make you notice pain or bloating more easily
- increased gas
- changes to the gut microbiome
- increased intestinal permeability, which can promote inflammation and changes to your immune system
All of these changes related to stress could trigger or worsen IBS symptoms.
Some people know the source of their stress, while others have a hard time recognizing it. Identifying your specific stressors can help, and keeping a journal may be the first step.
In your journal, you can write about the events of your day and the status of your IBS symptoms. No detail is too small. You may have to keep the journal for several weeks or longer, to see patterns. Which situations, emotions, or thoughts usually trigger or worsen IBS symptoms?
Depending on the situation, you may be able to reduce your exposure to certain stressors.
For stressors you can’t avoid, stress relieving strategies can help you manage the impact they have on your body and your digestion.
Here are some ideas for coping with stress to reduce IBS symptoms:
- Try relaxation techniques, such as breathing exercises or meditation.
- Engage in physical activity whenever possible. Even a 20-minute daily walk is better than no activity at all.
- Aim for better-quality sleep. Avoiding caffeine after mid-afternoon, stopping phone and screen use before bed, and keeping your bedroom cool and dark can improve sleep.
- Take time for activities you enjoy, such as hobbies and spending time with friends.
- Participate in an IBS online community to exchange experiences and get support from others going through similar situations. Healthline’s Bezzy IBD communities may be a great start.
Treating IBS with a mental health professional
Psychotherapy can help you manage IBS symptoms that stem from chronic stress. Working with a licensed counselor or therapist may provide actionable steps to cope with stress and living with IBS.
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Consider these types of psychotherapy:
- Cognitive behavioral therapy (CBT) to identify and change upsetting thoughts and behaviors.
- Hypnotherapy to work with your subconscious and manage unhealthy habits.
- Mindfulness-based therapies to focus on relaxation and acceptance in the present moment.
Some licensed mental health professionals specialize in treating people with IBS. They may offer therapies specifically designed to address digestive symptoms and related stress.
Depending on your budget and insurance coverage, you may want to consider free or low cost options for therapy in your area. These can include community mental health clinics, sliding-scale therapists, and training clinics at colleges and universities.
Your gut and brain constantly communicate, and when this connection is out of sync, you may experience digestive symptoms, among others. If you already live with a digestive disorder, symptoms may worsen.
Chronic stress can take a toll on your digestive health and IBS symptoms, and IBS symptoms may take a toll on your mental health.
Identifying your stressors, focusing on relaxation techniques, increasing activity levels, and improving sleep can help manage stress, which could improve your IBS symptoms.
You can also talk with a mental health professional, who can help you develop coping skills.
