How to handle the emotional stress of IBS
IBS CAN HAVE A BIG PSYCHOLOGICAL IMPACT – BUT THERE ARE THINGS SUFFERERS CAN DO TO LOOK AFTER THEIR MENTAL WELLBEING, WRITES ABI JACKSON
Holistic nutritional therapist Karen Chambers, above
Crohn’s, so knows what it’s like to live with digestive health issues. menstrual cycle for women, whether you felt stressed or relaxed, etc – can help identify patterns.
Jenna says there are apps that can help with this too, such as Bowelle (bowelle.com). Remember it’s important not to make any big changes to your diet without consulting an expert, to ensure you’re still getting a balanced diet that’s meeting your nutritional needs.
“FINDING a support network can be really important. Sometimes knowing you are not the only one experiencing this can alleviate anxiety considerably,” says Jenna.
“Many of us feel like we are the only one that ever gets bloating, diarrhoea or stomach discomfort, but it is so much more common than you think! This is where social media has its advantages, as you can find blogs, Instagram accounts and Facebook posts and chat to people like you.”
Similarly, while it’s easy for flare-ups to disrupt your social life, keeping up connections and socialising can be vital for mental wellbeing. This doesn’t mean forcing yourself to socialise when you don’t feel up to it, but if you’re worried about flare-ups, telling your friends could help take the pressure off.
THERE’S a wealth of research backing the effectiveness of breathing exercises for helping reduce anxiety, stress and even promoting better sleep and mindfulness. There are loads of apps, YouTube videos and tutorials on simple breathing exercises you can fit into daily life – at zero cost!
“Spending a few minutes a day to focus on deep breathing can really help,” says Jenna.
“You can even find meditation and yoga exercises specifically for digestive health.”
Karen suggests trying “deep breathing exercises before you eat” too. “Ideally, we should be in a relaxed state before eating, to digest meals properly to gain optimum nutrient absorption. Try taking 15 deep breaths through your nose (inhale for four to five seconds, then exhale for the same) to achieve this relaxed state and calm anxiety. “Practise and you can achieve this without anyone
noticing,” she says.