Does Stress Cause Constipation?

Most people experience stress at various points in their lives. It could be when we're taking a big exam, when we’re starting at a new school or a new job, or when we’re dealing with a challenging situation at work, with friends, or with family. While a little stress is common and can even be good for us sometimes, if it becomes overwhelming and goes on for long periods without relief, it can have mental, emotional, and physical effects—including constipation. 

If this is something you are experiencing, it can feel very frustrating. In this article, we will explore the physical and mental effects of stress, why stress can cause constipation, and ways to address and prevent stress-related constipation. 

The Physical And Mental Effects Of Stress

Some of the physical, mental, and emotional effects of stress can include: 

• Chest pain

• Headaches 

• Muscle tension 

• Digestive problems

• Depression

• Anxiety

• Sadness 

These are just a few examples. As the American Psychological Association (APA) details, stress can affect “all systems of the body including the musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, nervous, and reproductive systems.” In the gastrointestinal system, stress can impact how fast food moves through the body, “which can cause either diarrhea or constipation.” 

Stress And Constipation

Now that we understand the many possible effects of stress, let’s explore the link between stress and constipation in particular. 

What Is Constipation?

"Constipation" is a term used to describe having infrequent bowel movements, generally fewer than three bowel movements a week. While experiencing constipation occasionally is common, “chronic constipation,” according to the Mayo Clinic, involves experiencing infrequent bowel movements or difficult passage of stools for several weeks or more. 

You might be experiencing chronic constipation if you have some of these signs or symptoms: 

• You have fewer than three bowel movements a week.

• You have hard or lumpy stools.

• You are straining to go.

• You have a feeling that you are not getting everything out.

Left unaddressed, chronic constipation could lead to hemorrhoids, fecal impaction, or anal fissure, among other complications.

Why Does Stress Cause Constipation?

Stress may cause constipation for a few reasons. First, the physical effects of stress hormones on the body can cause constipation. The gut is its own ecosystem, and there may be more neurons in your gut than in your entire spinal cord. Constipation can be one way that your body registers stress.

In addition, when you are stressed, you may be too overwhelmed to take good care of yourself. This may cause dietary and physical lifestyle changes, like:

• Drinking less water

• Skipping meals

• Overeating

• Eating unhealthy foods

• Not exercising

• Shallow breathing

All of these changes may contribute to constipation.

How To Prevent Stress-Related Constipation

Experiencing constipation can be painful, uncomfortable, and frustrating. But, by incorporating healthy habits for your physical and mental health, you can reduce stress and help prevent such stress-related constipation. 

If this is something you’re concerned about, you might consider some of the following approaches: 

Maintain A Healthy Diet And Exercise Routine

As discussed above, one way that stress can cause constipation is through its impact on our habits—for many of us, when we become stressed, we may stop eating well, drinking enough water, and getting adequate exercise. 

With this in mind, a key approach to reducing or preventing stress-related constipation can be to make changes to your diet to ensure you’re drinking plenty of water, eating balanced meals, and getting enough fiber. For guidance before making dietary changes, it is best to consult with your doctor. 

In addition, maintaining an exercise regimen can help. Exercise can help control your bowel movements while also helping with stress relief. The Centers for Disease Control and Prevention recommends that all adults get 150 minutes of moderate-intensity aerobic exercise per week—and even just walking can be a great option.

Care For Your Mental Health

Along with diet and exercise, finding ways to reduce stress and care for your mental health can help. To reduce stress, consider incorporating meditation, breathing, mindfulness, and relaxation exercises into your daily routine.

If you would like further assistance with stress management skills, consider consulting a mental health professional, who can work with you to help reduce and cope with stress. And, if you are feeling stressed, know that you are not alone: these feelings are widespread. The APA conducts an annual survey regarding the state of stress in the United States. In October 2022, they found that more than 25% of U.S. adults reported that most days they are “so stressed they can’t function.”

For some people, traveling to an in-person therapy appointment can be an additional layer of stress—given transportation, possible traffic, and sitting in a new office with a new person. With online therapy through BetterHelp, you can connect with a therapist from the comfort of your own home or wherever you have an internet connection, without the stress of a commute. 

One research study examined the effectiveness of internet-delivered cognitive behavioral therapy (ICBT) to reduce stress in individuals experiencing elevated stress or stress-related disorders. The study concluded that the results provided evidence of the “efficacy of ICBT to reduce stress, anxiety, and depressive symptoms in adults suffering from elevated stress or stress-related disorders.”

Read below for a couple of reviews of BetterHelp counselors:

Counselor Reviews

"Lisa is extremely easy to talk to and is always willing to talk to you at any time. Her schedule is flexible which makes it convenient to work into a busy daily schedule. She is knowledgeable and is helpful in understanding why I am stressed and helps to work through it to destress and move forward, including short and long term goals."

"Elizabeth is amazing! I began counseling because I was in a huge transitional phase. My entire life was turned over. Elizabeth helped me manage my stress, encouraged me to take good care of myself, and steered me away from beating myself up for things that were out of my control. I'm so grateful for her guidance and insights. This has been the best counseling experience I've ever had."