We tend to refer to having a “gut feeling” or being “sick to one’s stomach.” What we don’t necessarily appreciate is how much those phrases actually hold water. Our brain and gut are intricately linked so much so that what happens in one tends to impact the other.
One of the most obvious examples of this relationship is Irritable Bowel Syndrome (IBS). IBS is a frequent digestive disorder that brings about symptoms such as stomach discomfort, bloating, gas, constipation, or diarrhea. But IBS isn’t merely a “tummy trouble” it’s a disorder that incorporates the body and mind.
The Gut–Brain Connection
Within our bodies there is a strong connection between the brain and gut known as the gut–brain axis. Consider it like a two-way telephone connection. The brain sends signals to the gut and the gut sends signals to the brain. This communication takes place through nerves, hormones and even the bacteria that reside within us.
That’s why when we’re feeling stressed or anxious, our stomach may respond, we may feel queasy, have “butterflies,” or have to run to the bathroom. In individuals with IBS, this nervous system connection becomes even more sensitive. The gut can respond more intensely to stress or emotions, resulting in more pain and cramping, as well as abnormal bowel movements.
In other words, stress can make IBS worse and IBS can cause more stress creating a frustrating cycle.
How Mental Health Affects IBS
IBS isn’t “all in your head,” yet the brain has a significant role to play when it comes to experiencing and coping with symptoms. Most people with IBS also have anxiety or depression. In fact, studies have indicated that anxiety and depression occur more frequently in people with IBS than in people without IBS.
Here’s how it relates:
Stress and anxiety will alter the speed at which the gut propels its contents, resulting in diarrhea or constipation. They also make the gut more sensitive, so that pain or bloating will be experienced more acutely.
Depression will influence chemicals within the brain, such as serotonin, that regulate both mood and digestion. Curiously enough, nearly 90% of the body’s serotonin is produced in the gut not the brain!
Long-term stress can also hurt the gut microbiome the group of beneficial bacteria that maintains a healthy digestion. When that is disrupted, digestion as well as mood can be affected.
Having IBS can also have an emotional cost. Individuals tend to fear symptoms would trigger in public or during travel. Some will limit dining out or parties altogether. Eventually, this would make individuals lonely, frustrated and anxious again demonstrating the close relationship between the gut and the mind.
A Whole-Person View: Body and Mind Together
Physicians and therapists now consider IBS to be a biopsychosocial illness. This implies that biology (gut and body), psychology (thoughts and feelings) and social influences (interpersonal relationships, support and way of life) are all involved.
Therefore, treatment for IBS is most effective when it deals with both the body and the mind. Dietary adjustments frequently make a difference, but mental health treatment can also have a significant impact.
Ways to Help Gut and Mental Health
The following are some treatments and techniques that research indicates can help:
Cognitive Behavioral Therapy (CBT):
This type of talk therapy assists individuals in learning how their thoughts, feelings and actions impact their symptoms. It also educates individuals on coping skills to manage stress and decrease fear surrounding IBS.
Mindfulness and Relaxation
Practices such as meditation, deep breathing, or yoga can soothe both your mind and your gut. Mindfulness makes you aware of your body’s cues without responding to them with tension or panic.
Gut-Directed Hypnotherapy:
This is a unique type of hypnosis in which specially trained therapists lead you through soothing imagery that enables your brain and your gut to speak more effectively to each other. It’s been proven to diminish pain and bloating in most individuals with IBS.
Medication Support:
Doctors sometimes prescribe small amounts of antidepressants not just for mood, but because they will also suppress pain and sensitivity in the gut.
Lifestyle and Diet:
Having smaller meals, evenly balanced, finding out which foods trigger problems (such as caffeine or very fatty foods), regular sleep and gentle exercise can all be effective in controlling symptoms of IBS.
The Role of Social Support
Discussing problems with digestion can be embarrassing, but don’t keep it to yourself. Most people with IBS feel isolated, but the illness is extremely prevalent. Support groups, online or in person, can allow you to share what you’re experiencing and know that others know what you’re going through.
Having empathetic friends, family, or even colleagues can do a world of good in helping to lower stress which, by the way, helps soothe the gut.
Breaking the Gut–Mind Cycle
Healing from IBS is not curing it overnight , it’s learning to balance and listen to your body. When you take care of your mental well-being, your gut tends to respond well. And when you make your gut happier, your mood tends to lift too.
The most important thing to keep in mind: IBS is not your fault. It’s a genuine physical condition with strong emotional connections. With the proper blend of attention like ,medical, psychological and lifestyle it can be well managed, enabling you to lead a full, healthy and serene life.
Your stomach has a voice. Getting to know it and quieting the mind behind it can be one of the most therapeutic quests of all.
References
- Fond, G. et al. (2014). Anxiety and depression comorbidities in irritable bowel syndrome: A systematic review and meta-analysis. European Archives of Psychiatry and Clinical Neuroscience, 264(8), 651–660.
- Mayer, E. A. et al. (2015). Towards a systems view of IBS. Nature Reviews Gastroenterology & Hepatology, 12(10), 592–605.
- Lackner, J. M. et al. (2018). Type, rather than number, of mental and physical comorbidities increases symptom severity in IBS. Clinical Gastroenterology and Hepatology, 16(7), 1138–1146.
- Zernicke, K. A. et al. (2013). Mindfulness-based stress reduction for IBS: A randomized wait-list controlled trial. International Journal of Behavioral Medicine, 20(3), 385–396.
