The Connection Between IBS And Anxiety
Anxiety is usually a condition that affects you mentally, but it can also have physical symptoms. For instance, some people who have anxiety and IBS have noticed the two seem to be correlated, with IBS symptoms flaring up during times of stress. If you’ve noticed that your IBS symptoms seem to occur in response to elevated anxiety, then addressing the root of the anxiety may offer relief. A good way to get started may be to work with a therapist in person or online.
What is IBS?
IBS stands for irritable bowel syndrome, sometimes referred to as spastic colon, and it tends to be a relatively common medical condition that usually affects the lower intestine. Its most common signs can include constipation, gas, bloating, diarrhea, abdominal pain, and cramping. However, these symptoms can occur without the person having IBS, so you'll usually need to get a diagnosis from a doctor to determine whether or not you have it. Generally speaking, if these problems are chronic, you should seek the opinion of a medical professional.
The cause of IBS is not yet entirely known. There seems to be a physical element, but a mental or psychological factor may be possible as well. The management of diet and lifestyle choices typically helps to control IBS, while others who have it may benefit from therapy and medication. It appears stress can play a part in IBS flare-ups, however.
Severe signs and symptoms
While gas and abdominal cramping tend to be the most common signs of IBS, there are sometimes more severe symptoms that indicate you might be experiencing something else, like colon cancer. If you have weight loss, rectal bleeding, or persistent diarrhea at night, that might be something other than IBS. The same may be true if you're experiencing anemia, difficulty swallowing, unexplained vomiting, or frequent gastrointestinal pain that is not relieved by a bowel movement. Any of these might be something other than IBS, so be sure to consult your doctor if you’re experiencing them.
Tests for IBS
In general, there is no single test that proves you have IBS, so it can be a bit challenging to diagnose. Your doctor might give you a flexible sigmoidoscopy, which generally involves an examination of the lower part of the colon with a camera attached to a flexible tube. They might opt for a colonoscopy, where they look at the entire length of your colon with a small, flexible tube. They might also try a CT scan or an X-ray of your pelvis and abdomen. If none of these tests reveals anything definitive, then your doctor may also want to do a stool test, an upper endoscopy, or a breath test for bacterial overgrowth.
Changing your diet can yield good results
Some individuals who are diagnosed with IBS see positive results after changing their diets. High-fat foods tend to be among the worst for people living with IBS because they’re usually difficult to digest. Foods that are higher in fiber are normally the ones that move through your system easiest, so a diet that's packed with soluble fiber is often recommended. A low-fat, high-fiber diet is usually better for your heart as well.
The best changes in diet that you can make for IBS are typically to incorporate foods like green, leafy vegetables, legumes, whole grains, and low-fat dairy products. Eating lean meats like chicken and turkey can also be a good idea. Try to stay away from highly processed foods and drink lots of water. You'll likely experience fewer IBS symptoms if you make these changes and stick with them.
Exercise and sleep can help
Some people with IBS report that if they start getting the full recommended eight hours of sleep, they experience fewer symptoms. Others say that when they began an exercise program, they had less of a problem with IBS. If you have insomnia and this seems to relate to your IBS, speak to your doctor about it. If it's possible for you to take up an exercise program, then you should do that as well. Both of these may get you in better shape physically, and they should have a positive impact on your life, even apart from the reduction in IBS symptoms.
What is the link between IBS and anxiety?
Eliminating the primary sources of anxiety from your life can help you gain control over IBS symptoms. If you only have symptoms when you go to your job, consider a change in employment or even a new career. If being around certain people is what brings on a bout of IBS, you might consider spending less time with them. It’s often fascinating to see how the body can manifest physical problems as a way of alerting you that stress and anxiety are disrupting your internal functions, and IBS seems to be a prime example of that.
Deep-seated traumas
It's possible that your anxiety and IBS might not only stem from current stresses in your life. Some therapists believe that deep-seated childhood traumas can continue to affect us to this day, and these might manifest themselves as IBS or other physical ailments. If IBS continues to be a problem for you, then you may want to participate in some psychological exploration. At the least, you should be able to get some closure as it relates to past issues, feelings of pain, or anxiety that you've held onto since you were young.
If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.
Medication for IBS
There are also numerous medications that you can take for IBS in more severe cases that should help with the condition. It’s always best to speak to your doctor before trying any kind of medication or supplement.
Therapy for IBS and anxiety
If IBS is wreaking havoc on your life, then it can be helpful to examine all aspects of your daily existence to determine the steps you can take to relieve it. You may benefit from therapy in addition to diet and lifestyle changes. The elimination of stress through regular therapy sessions may be helpful. Most people who have IBS notice an extreme reduction of symptoms when they eliminate the factors in their life that make them anxious.
Research has found that online therapy, such as through BetterHelp, can be just as effective as in-person therapy. Internet-based CBT can significantly decrease feelings of anxiety, and the benefits of online therapy were typically found to continue over the long term.
Online therapy may also have added benefits, such as being able to meet with a therapist from the comfort of your own home, having a larger pool of therapists to choose from, and being able to connect with your therapist at the time that’s best for you.
Takeaway
Can IBS be linked to anxiety?
There is some research to suggest there may be a relationship between irritable bowel syndrome (IBS) and anxiety. For example, in 2023, researchers analyzed a sample of over a million IBS patients who were hospitalized from 2016 to 2019. They found that nearly 40% of the irritable bowel syndrome patients also had anxiety.
How do you control IBS from anxiety?
Although the relationship between IBS and anxiety is not fully understood, people often find that stress and anxiety seem to make their IBS symptoms worse. Finding ways to manage stress and reduce anxiety may help reduce symptoms of IBS. Some strategies that may be helpful include:
- Practicing relaxation techniques, like box breathing and progressive muscle relaxation
- Regularly meditating, doing yoga, or practicing mindfulness
- Journaling about feelings, worries, and challenges
- Getting regular exercise
- Practicing good sleep hygiene
- Making time for hobbies
- Maintaining a healthy support network
If anxiety-related IBS symptoms are severely impacting your life, seeking professional support may also be helpful. Psychological treatments like mindfulness-based stress reduction, cognitive behavioral therapy, or medication may also help improve the quality of life for people with anxiety.
Is IBS a mental health condition?
IBS is a digestive disorder that falls under the category of “functional gastrointestinal disorders,” which also includes conditions like GERD. It is not considered a mental health condition. IBS may be caused by a range of factors, such as changes in the immune system and gut bacteria.
That said, there may also be a link between IBS and psychiatric disorders like anxiety and depression. This may be due to the enteric nervous system, the part of the nervous system that controls the gastrointestinal tract. The enteric nervous system communicates back and forth with the brain, a concept known as the “brain-gut axis.” Because the brain may influence the gut, and gut health may influence mental health, certain mental illnesses, like anxiety, may disrupt digestion.
How long do IBS attacks last?
IBS attacks are periods of more intense symptoms, such as abdominal pain, bloating, diarrhea, and constipation. Although IBS is considered a chronic disorder, these flare-ups can come and go. An IBS attack can last anywhere from a few hours to more than a week.
Can anti-anxiety medication help IBS?
Anti-anxiety medications may be useful for managing the symptoms of both IBS and anxiety disorders. They may help reduce pain and cramping, as well as provide relief from anxiety symptoms, which can worsen IBS for some people.
That said, the best treatments for anxiety and IBS can depend on the person.
How common is IBS anxiety?
Although exact numbers can vary, IBS often occurs alongside anxiety disorders. In a 2017 study, researchers looked at a sample of 50 patients with IBS and found that 44% also showed symptoms of anxiety.
How does IBS affect the brain?
IBS can have a range of effects on thinking and mental health. Examples may include:
- Trouble concentrating
- Trouble remembering things
- Confusion
- Stress and irritability
- Feelings of frustration or sadness
These symptoms may come as a direct result of IBS, but they may also be the indirect result of the challenges of living with the condition. That said, individual experiences can vary.
How do you break an IBS cycle?
Because IBS is a chronic condition, it may not be possible to permanently stop flare-ups. However, people living with IBS may find self-care strategies helpful. Examples include:
- Getting enough sleep
- Exercising regularly
- Using stress management techniques like meditation and deep breathing
- Identifying and avoiding triggers
- Drinking enough water
- Being patient with yourself
It can be important to consult a medical professional if you have questions about treating IBS. A mental health specialist may also be able to provide advice on managing anxiety and stress related to the condition.
Do probiotics help IBS?
Some people may find that probiotics are helpful for managing the symptoms of IBS, although this can vary. It can be important to check with your doctor before taking supplements or changing your diet to treat IBS.
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