The gut-brain axis is a very powerful component of digestive function and may contribute to gastrointestinal symptoms seen in many chronic conditions like Irritable Bowel Syndrome (IBS). It is well known that IBS symptoms are correlated with stress, which is why stress management and self-care are absolutely methods of symptom management in those with chronic gastrointestinal issues. I often discuss this with my clients because it is an integral part of finding symptom relief along with diet, medication, and alternative therapies.

Self-care is definitely not just for bloggers.

Our gut contains millions of neurons that are part of our enteric nervous system and communicate with our central nervous system via the vagus nerve. The vagus nerve sends messages from our brain to our stomach including when to release gastric acid digestive enzymes, but it also sends messages from our stomach to our brain like hunger and fullness.

Additionally, neurotransmitters including serotonin, norepinephrine, epinephrine, and dopamine can play an important role in regulating gut-brain axis. They are able to regulate and control not only blood flow, but also affect gut motility, nutrient absorption, gastrointestinal innate immune system, and the microbiome. Recently, research has shown that the gut microbiota (community of microorganisms) may be able to influence physiological aspects of the body including how the brain and gut communicate.

Stress can affect the movement and contractions of the gastrointestinal tract, which affects digestion and GI function by hastening or slowing transit time. However, another hallmark of IBS is visceral hypersensitivity. Those with IBS simply have a heightened response to pain even from normal physiological processes like gas or fullness after a meal. These feelings also involve the brain.

The bottom line: GI symptoms related to stress are not in your head. The gut-brain connection is very real.

Stress management looks different for everyone. And, no, it’s not all spa days and vacations. Sometimes the simplest things in our daily routines are the most important for reducing stress and any corresponding symptoms. Here are some things that work for me:

• Establishing a morning routine that includes walking my dog, eating breakfast, and a little downtime before I start working for the day

• Meal planning for the week ahead to cut down on decision-making during the week

• Time blocking my day so that I feel organized and productive

• Making dinner a technology-free time

• Setting up a restful sleep situation with lavender essential oil in a diffuser

I also think it’s important to have strategies for when things don’t go as planned. For me, that means:

• Carrying a Dr. Bronner’s lavender hand sanitizer in my purse, work bag or travel bag for a quick burst of calming aromatherapy when I need it

• Keeping crystallized ginger in the pantry for when nausea and indigestion crop up

• Practicing diaphragmatic breathing to use when I am in an anxiety provoking situation

• Being prepared when I travel with snacks and other self-care items like hand lotion and chapstick that make me feel comfortable and calm

And, of course, I’m a huge proponent of those special self-love practices that we all need from time to time:

• Buying farmer’s market flowers

• Watching a favorite movie

• Celebrating small victories

• Taking a guilt-free nap

• Enjoying a seasonal treat

• Curling up with a good book or magazine

• Indulging in a spa service (even at home!)

• Spending time with loved ones

• Wearing your favorite outfit

• Going to a favorite spot in your city

• Getting outside

• Trying a new hobby

Need more help managing stress? A mental health professional can be a good addition to your multidisciplinary team for managing IBS and other chronic GI symptoms. The field of Behavioral Medicine for Digestive Health is growing, so look for a professional who specializes in working with patients with gastrointestinal illness or disease. Your gastroenterologist or dietitian may be able to help with a referral.

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