Stress and the Brain-Gut Connection
Ever wonder why you get “butterflies” in your stomach before doing something stressful? Or why you feel like your stomach is “tied in knots” after an argument?
Researchers have identified a powerful connection between the gut and the brain that makes the gut especially susceptible to stress and other emotions.
Stomach problems are one of the most common symptoms of stress. Our gastrointestinal tract, also known as our gut, is especially sensitive to stress and emotions. Because of this, stress can exact a very real physical toll on your digestive system and greatly impact your quality of life.
Like the brain, the gut is full of nerves. It contains the largest area of nerves outside the brain and for this reason is often referred to as “the little brain.” Our brain and the digestive tract share many of the same nerve connections.
When you are stressed, some of the hormones and chemicals released by your body enter your digestive tract, where they interfere with digestion. They have a negative effect on your gut flora (microorganisms that live in the digestive track and aid digestion) and decrease antibody production. The resulting chemical imbalance can cause several gastrointestinal conditions.
******And it’s not just single stressful events that affect the stomach******
Long-term stress takes its toll. Common stress-related gut symptoms and conditions include indigestion, stomach cramps, loose stools, stomach noises, constipation, diarrhea, loss of appetite, unnatural hunger and nausea. People are often diagnosed with Irritable Bowel Syndrome (IBS). They spend years and money trying to figure out what foods are causing their symptoms when the real culprit is anxiety.
Whereas some people take these symptoms in stride, others become fearful of their symptoms. Each person can perceive the situation differently. Take for instance loose stools. A person with health anxiety might worry they have stomach cancer and a person with emetophobia may worry they have a stomach bug. Others might worry about losing control and having an accident, resulting in fear of leaving their home.
Five Tips for Reducing Stress
Although stress is a normal part of life and impossible to avoid, there is good news. You can manage your stress so it reduces the impact on your stomach. Here are five simple tips that can help you reduce stress AND the related tummy troubles.
- Take short breaks and breathe. When done right this can really help. Every few hours, stop what you’re doing and do one minute of slow, quiet deep breathing. You’ll be amazed at the results. (For more detailed information about relaxation breathing watch my video on Three by Three Relaxation Breathing).
- Slow down. Many people with anxiety walk and do things fast even when they don’t need to. This behavior communicates to your brain that something urgent is happening. Your brain then sends messages to your adrenal glands to secrete adrenaline, which is a stress hormone in your body.
- Just say “no.” Trying to do everything and please everybody all the time is a surefire recipe for stress. Know your limits and when you’re close to reaching them, don’t accept additional responsibilities.
- Exercise or do yoga. Physical activity is a great way to reduce stress, even if it’s only for fifteen minutes a day. When you exercise your body releases chemicals called endorphins, which interact with receptors in your brain and trigger a positive feeling in your body.
- Instead of stressing over things you can’t control focus on the things you can control, such as how you choose to react to problems, including how you react to your GI symptoms. Your reaction is your choice. By accepting these symptoms and not worrying about them, they will often subside over time.
- Listen to a guided relaxation exercise daily. You’ll not only feel relaxed while doing it, but most people also experience a sense of calm that lasts for hours afterwards. Check out Stress Free, my relaxation download with six guided exercises.
- Learn how not to engage with your “what if” worries. The Anxiety Solution Series will help you disengage from your automatic thoughts and help you refocus on living.
More Important Thoughts to Consider
It takes effort to reduce stress and its impact on the stomach. These tools can work if you implement them correctly and if you make them a daily priority. However, expecting immediate results and 100% absence of symptoms will only increase your frustration and symptoms. Acceptance of some degree of stomach discomfort is important.
If tackling all of this alone feels too much, seek the help and guidance of a therapist who specializes in anxiety and stress. Also, take a look at your diet. Certain foods are more likely to irritate the stomach.
Finally, consult with a doctor and try the recommended medical treatments. Many stomach disorders cannot be resolved with stress reduction alone. You must address the biological, psychological and social aspects when trying to resolve gut related problems.
