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Key points
- Stress can trigger or worsen IBD symptoms, creating a vicious cycle of stress and flares.
- The brain-gut connection links mental stress to increased gut inflammation and symptom severity.
- Negative thoughts about IBD can activate stress responses, worsening symptoms and stress.
- Techniques like deep breathing, mindfulness, and exercise can help break the stress-symptom cycle.
Co-written by Michael Osso, President & CEO, Crohn’s & Colitis Foundation and Megan Riehl, PsyD, National Trustee, Crohn’s & Colitis Foundation, Clinical Associate Professor, University of Michigan
Inflammatory Bowel Disease (IBD), which includes Crohn's disease and ulcerative colitis, affects nearly 1 in 100 Americans. While the exact cause of IBD remains unknown, some researchers believe that extreme stress may potentially trigger the onset of the disease in susceptible individuals. In addition, stress can exacerbate symptoms and trigger flares in those already diagnosed with IBD. The unpredictable nature of IBD and concerns like urgent bathroom needs can add to your stress. But there's good news: By understanding your triggers and using effective coping techniques, you can reduce stress and potentially minimize the impact of flares. While you may not be able to control every aspect of IBD, you can take steps to manage the stress-symptom cycle more effectively.
The Hidden Impact of Stress on IBD: Unveiling the Brain-Gut Connection
The relationship between stress and IBD is complex and involves a two-way communication between the brain and gut. Recent research funded by the Crohn's & Colitis Foundation has shed new light on this connection. A study found that an ulcerative colitis patient’s microbiome may contribute to stress-induced flares. As Katy, an ulcerative colitis patient, notes, "I consider stress my number-one trigger, even more than diet. When my stress level is really high, I start to flare almost immediately."
Stress can worsen IBD symptoms in several ways. It can increase inflammation in the gut and disrupt the balance of good and bad bacteria. When you're stressed, your body releases hormones that can make your already sensitive gut even more inflamed. This can lead to more frequent and severe symptoms.
The brain-gut connection means that mental stress directly affects your digestive health. This can create a cycle where stress worsens IBD symptoms, and these symptoms, in turn, cause more stress. Additionally, chronic stress can change how your brain processes pain signals from your gut, potentially making you more sensitive to discomfort.
Your Thoughts Matter
The way you think about your IBD can have a real impact on how you feel physically. When you worry excessively or think negatively about your condition, it can trigger your body's stress response. This releases hormones like cortisol and adrenaline, which can upset your digestive system. These stress hormones can make your intestines more sensitive, change how food moves through your system, and increase inflammation.
Unfortunately, this can create a vicious cycle. As stress worsens your IBD symptoms, you may feel more worried or upset, leading to even more stress. This cycle can make your symptoms spiral. But understanding this connection is the first step to breaking it. By learning to manage stress and challenge negative thinking, you can help calm both your mind and your gut.
Practical Stress Management Techniques
Here are some practical stress management techniques that can benefit individuals with IBD and other chronic conditions:
Deep Belly Breathing: This simple technique can be done anywhere, even at your desk. Take slow, deep breaths that make your belly rise and fall. It helps calm your nerves and can even soothe your gut. Try it when you're feeling stressed or uncomfortable.
Muscle Relaxation: Tense up different parts of your body, one at a time, then slowly relax them. Start with your toes and work your way up. This can help release tension you didn't even know you were holding.
Mindfulness and Meditation: Take a few minutes each day to sit quietly and focus on the present moment. Notice your thoughts and feelings without judging them. This can help you feel more balanced and less stressed.
Get Moving: Exercise is great for both body and mind. It doesn't have to be intense — a gentle walk or some easy yoga can do wonders. Find an activity you enjoy that fits your current health.
Challenge Negative Thoughts: When you catch yourself thinking negatively, pause and ask: "Is this thought helping me? Is there another way to look at this?" This can help you see things in a more balanced way.
Better Sleep Habits: Good sleep is crucial for managing stress. Try to go to bed and wake up at the same time each day. Make your bedroom comfortable and avoid caffeine and screens before bed.
Reach Out for Help: Sometimes talking to a professional can make a big difference. A health psychologist can help you find stress management techniques that work best for you and your specific situation.
Stress is an inevitable part of life, but with the right strategies, its impact can be mitigated, allowing individuals to live more comfortably and confidently with their condition.
