Stress and IBS: 8 ways to relax and ease the effects

It will perhaps come as no surprise to sufferers to find that irritable bowel syndrome (IBS) and stress appear to be linked. Between 1 in 10 and 1 in 20 people in the UK are affected by IBS, according to The National Institute for Health and Care Excellence (NICE).

And research shows that people with IBS can be up to three times more likely to also have a mental health condition, such as anxiety or depression.

Whilst the exact cause is unknown, IBS does seem to have a range of triggers. It might come on after a bout of food poisoning, or a course of antibiotics, or even in response to something in your diet.

But Alison Reid, CEO of The IBS Network, says stress is also part of the jigsaw.

“A series of stressful events, such as bereavement or divorce or moving house, [alongside diet] can bring on sensitivity of the gut and lead to IBS,” she tells us.

Self-management is an important part of living with IBS and the upset gut symptoms it brings, such as bloating, abdominal pain and diarrhoea.

And, just as you can find foods that work for you, Reid notes there are a range of things you can do to lower your stress levels.

Below we share eight alternative ways to reduce stress that might just make a difference to IBS sufferers.

1. Practise mindfulness

Mindfulness can be a great tool for relieving stress – and there are plenty of ways to achieve this. As Reid says, being mindful is simply “doing something that you enjoy to keep you in the moment so that you’re not worrying about your IBS”.

Below we outline three ways to practice daily mindfulness:

Mindful activities

Activities that help you to unwind and switch off from life stresses can be beneficial when you have IBS. They don’t take a lot of effort either.

For example, mindful walking where you pay attention to the sights and sounds all around you can be carried out anywhere.

Despite enjoying his job, SAGA product expert Philip Sowels says the demanding nature of work can increase his stress levels. As someone who has had IBS for years, he believes this is connected to his symptoms. He really values daily walks as a way to manage this. “Going for a walk every morning gives me time for myself and helps to clear my head,” he says.

Meanwhile, Reid suggests gardening, drawing, and knitting are good alternative mindful activities if you would prefer to stay closer to a toilet.

Mindful breathing

Knowing how to steady your breathing to help slow everything down can also be an effective mindfulness practice.

Two of the best types of breathing exercises for lowering stress and calming the mind are known as “box breathing” and “3-4-5 breathing”.

Here’s how to master box breathing:

• Breathe in for four seconds.
• Hold for four seconds.
• Breathe out for four seconds.
• Hold for four seconds.
• Repeat this cycle four to six times.

And here’s how to master 3-4-5 breathing:

• Breathe in for three seconds.
• Hold for four seconds.
• Breathe out for five seconds.
• Repeat this cycle four to six times.

Look at the sky to reduce stress – the art of skychology

Spending some time gazing at the sky is another possible way to practice mindfulness.

Psychologist Paul Conway has been looking up and watching the clouds – something he calls ‘skychology’ – as a way of reducing stress since he was a child. Curious about whether this could help others, he decided to research the benefits of looking up at the sky.

He found striking similarities between looking at the sky and mindfulness and meditation. People told him they felt calmer, less stressed and anxious, and more present in the moment.

“Intentionally looking at the sky for as little as 60 seconds offers an everyday way to experience mindfulness and awe, and the range of wellbeing benefits these provide,” Conway says.

2. Exercise regularly

As we get older, continuing (or even beginning) to exercise can be important in managing gut health and the symptoms of IBS, which can change as we age and our circumstances change.

“For instance, if you’re not as active as you used to be, then your stool will have a slower transit time through your gut,” Reid says. This can lead to constipation, with those who already have IBS experiencing “IBS with constipation” (IBS-C). Physical activity also reduces levels of stress hormones, such as adrenaline and cortisol. It also encourages the production of feel-good hormones, such as endorphins, creating a state of relaxation.

Current UK guidelines for physical activity for adults aged 65 and over are:

• At least 150 minutes of moderate intensity activity per week or, for those who are regularly active, 75 minutes of vigorous activity (or a mixture of both).
• Strengthening activities on two days.
• Reducing extended periods of sitting.

Reid suggests walking through greenery to reap both the mental and physical benefits.

Meanwhile Julie Penfold, another of Saga's writers who has IBS, finds yoga to be a useful tool. "It helps to take my mind off my tummy when it’s not good as I’m focused on getting each move right and, when it’s a balance pose, not falling over!”

3. De-stress with sound

While getting outdoors and walking in nature is known to be good for our physical and mental wellbeing, listening to nature sounds can also promote relaxation. In turn, this can encourage our nervous system to enter ‘rest and digest’ mode and positively affect our gut health.

“The sounds of birds singing can evoke feelings of joy and happiness, while the sounds of waterfalls and rain are associated with stress reduction and attention restoration,” explains Professor Joydeep Bhattacharya, professor of psychology at Goldsmiths, University of London.

“Aside from natural sounds, listening to white noise is also effective in reducing anxiety, stress and improving sleep.”

If you don't have easy access to nature, apps such as Headspace and Calm feature a variety of relaxing white noise and nature sounds.

4. Explore hypnotherapy

Forms of hypnotherapy have been proven to be effective at reducing stress and NICE guidelines recommend the psychological therapy for those whose IBS symptoms persist after 12 months of treatment.

Certified hypnotherapist Lada Shustova-Carter says: “Hypnotherapy creates a natural state of mental and physical relaxation, which provides relief from stress and anxiety.

“Deep relaxation, which is much like meditation, calms and relaxes the body and mind to help the feelings of stress subside. Suggestions are then fed into the subconscious mind, with the aim of helping you solve the underlying causes of stress.”

As well as bringing psychological benefits, hypnosis is effective in treating IBS according to Shustova-Carter. “It has been shown to reduce abdominal pain, diarrhoea, bloating and constipation as well as improve overall quality of life and wellbeing.”

According to the International Foundation for Gastrointestinal Disorders (IFFGD), hypnotherapy may not work for everyone, but research has shown long term improvements for others with some people no longer needing medication.

Shustova-Carter has created a short hypnotherapy recording especially for Exceptional, to help relax your mind and stomach. Why not have a listen from the comfort of your home?

5. Get enough sleep

Sleep and stress have a reciprocal relationship: just as a lack of sleep can contribute to stress, stress can also lead to sleep problems. So getting enough sleep each night can help to reduce stress.

As Reid notes, “sleep is good for your mental health, whether you have IBS or not”. But it’s not always easy to get the seven to nine hours per night recommended by the NHS. One tip that has particular relevance to IBS sufferers is to avoid eating too close to bedtime, as this can affect digestion and sleep quality.

Create a night-time routine

“Go to bed at the same time every night. Perhaps have a half-an-hour gap between using your phone or watching television and going to bed. Maybe do light reading instead.”

This is because electronic devices emit blue light, which can prevent production of the sleep hormone, melatonin.

Make sure your bedroom is well ventilated

Research shows this can help you to sleep better.

Ensure your bedroom is tidy

“This will affect your state of mind and your stress and anxiety levels. It makes a huge difference to your quality of sleep and how you're feeling when you go to sleep.”

Avoid naps throughout the day:

While some evidence shows napping can provide benefits and even reduce daytime fatigue, napping too late in the day can cause sleep problems during the night. If you do need a nap, it’s best to do it for no longer than 30 minutes, and at least eight hours before you go to bed.

6. Try aromatherapy

“Never underestimate the power of scent,” says Claire Logan from Arran Sense of Scotland. "Aromatherapy has been used for centuries to improve both physical and mental wellbeing."

She says lavender is a popular scent for those looking to reduce stress. “Lavender essential oil has been found to reduce restlessness, disturbed sleep and even has links to reducing anxiety.”

She adds: “Another popular scent in aromatherapy is patchouli, which has been known to promote relaxation, ease stress and restore emotional balance.”

7. Consider acupuncture

Acupuncture has long been used in Traditional Chinese Medicine as a treatment for stress and anxiety. More recently, research suggests that it could also be used to ease the symptoms of IBS.

According to one study, acupuncture could be particularly beneficial for people with diarrhoea-predominant IBS (IBS-D), helping to improve symptoms as well as quality of life. If you’d like to find out whether acupuncture could be beneficial for you, the British Acupuncture Council’s register of qualified acupuncturists is a great place to start.

8. Develop resiliance

Whilst we can try to reduce the amount of stress in our lives, some will be caused by situations we have little control over, such as family arguments or trauma. So how can we best cope with these external stressors?

Reid says to remember that “the only person we’re in charge of is ourselves. We can’t control other people’s actions, but we have 100% control of how we respond.

“It’s not straightforward and easy, but you can learn how to do it. It’s important to develop your resilience against those situations.”

Mental health charity Mind's tips for building resilience include identifying your stress triggers and preparing for them, building a support network to help you cope when stress occurs, and looking after your wellbeing.

Managing stress and IBS: final thoughts

As we’ve seen, there are plenty of ways IBS sufferers can try to manage their stress levels to help reduce its impact on their gut health.

We turn to Reid for some inspiring final words of advice. “IBS is not a life sentence,” she says.

You might have to work around things and do things differently to your friends and family, but you can learn to live well with it.”