IBS & Mental Health: How This Digestive Disorder Can Affect Your Mental Health

Irritable bowel syndrome (IBS) is a common digestive disorder that causes cramping, abdominal pain, bloating, gas, diarrhea, and constipation. It affects between 3% and 20% of American adults, more commonly seen in women than men. This condition generally causes mild symptoms, though for some people it can cause a significant disruption to daily life.

While the majority of IBS symptoms are digestive, many with the disorder also struggle with stress, anxiety, and depression. It is unclear exactly how these conditions are related or whether one causes the other. Although, studies suggest about 60% of IBS patients also meet the diagnostic criteria for one or more psychiatric disorders. Here’s what you need to know about IBS and mental health.

How Does IBS Affect Your Mental Health?

According to Dr. Edward Blanchard, PhD, a professor of psychology at the State University of New York at Albany, the most common mental health concern people with IBS have is generalized anxiety disorder (GAD). Generalized anxiety disorder is characterized by persistent and excessive worry and it affects roughly 3.1% of the American population, or about 6.8 million adults. Evidence suggests between 40% and 100% of IBS patients have some kind of psychiatric illness like anxiety or depression.

While the exact relationship between IBS and mental health is unknown, there are some theories about how IBS, stress, and anxiety interact. Psychological issues like anxiety or stress don’t cause digestive issues don't cause conditions like IBS. However, there is some evidence to suggest that strong emotions like anxiety, stress, and depression can trigger the brain to activate pain signals in the gut which may cause a reaction in the colon. Those with IBS may be more sensitive to these signals.

The colon is, in part, controlled by the nervous system which is deeply involved in the body’s stress response. Some experts also suggest that the immune system plays a role.

Tips for Coping with Anxiety

Irritable bowel syndrome is not a condition that can be cured, but you can manage the symptoms and their impact on your daily life. The same can be said for mental health issues like anxiety. While mental health issues aren’t fully understood by the medical community, there is a great deal of scientific evidence supporting treatments like cognitive behavioral therapy (CBT) and prescription medication.

The best thing you can do is talk to your doctor about your concerns. Your doctor may be able to diagnose you or refer you to a mental health professional who can. In the meantime, however, there are some things you can to do manage your anxiety and to support your overall mental health.

Here are some tips for coping with anxiety and other forms of mental illness:

• Get your daily dose of exercise. While psychiatric illnesses can destroy your motivation, staying active is extremely beneficial for your mental and physical health. Aim to exercise for 30 minutes three to five times a week.
• Try breathing exercises. When you’re feeling stressed or anxiety, breathing exercises can help calm your nervous system and soothe your mind. Try the 4-7-8 technique, inhaling over a count of four, holding your breath for 7 seconds, then exhaling over a count of 8.
• Get a good night’s sleep. When you’re sleep deprived, stress has a greater effect on you so make an effort to get 7 to 8 hours of sleep per night.
• Limit your caffeine and alcohol intake. While it may seem like a drink is just what you need to calm yourself down, alcohol can actually aggravate anxiety and trigger panic attacks. The same is true for caffeine, so try to limit your intake.
• Alter your perspective. You can’t always control your thoughts and feelings, but you have some degree of control over how you respond to them. It may help for you to accept the fact that you can’t control everything or, when you feel overwhelmed, try to put things in perspective.
• Maintain positive relationships. Struggling with mental illness is a very personal experience but it is nothing to be ashamed of – avoid the temptation to isolate yourself. Reach out to friends and family or join a support group to connect with people who are experiencing the same thing as you. You may even learn a thing or two.
• Learn to identify your triggers. Again, you can’t always control your symptoms, but you can learn to understand them. When you’re feeling anxious, try to see if you can identify what triggered the feeling. This information will help you avoid that situation in the future.
• Try mind-body exercises. Things like meditation and yoga can help you manage your stress and anxiety by changing the way you think. Mindfulness meditation is particularly effective for anxiety and is very easy to learn – you can generally find guided videos online for free.

Whether you struggle with anxiety, depression, or another mental health issue, know that you’re not alone. Over 20% of the American population is affected by mental illness. If you’re struggling, find someone you trust to share your concerns or reach out to a mental health professional. With time and treatment, you can learn to cope and enjoy a healthy and fulfilling life.