IBS and Anxiety

To manage IBS from anxiety, you must develop a holistic approach addressing both the psychological and physical aspects of these conditions. Following are some strategies to adopt:

Dietary Modifications

Diet plays a crucial role in the management of IBS symptoms. While the dietary interventions may vary from one person to another, the following approaches have been shown to help:

• Identifying food triggers: Maintain a food diary to identify items that trigger your symptoms. Common triggers may include alcohol, caffeine, artificial sweeteners, and fatty food.
• Low FODMAP Diet: This dietary plan involves reducing the consumption of fermentable oligosaccharides, monosaccharides, polyols, and disaccharides to stop IBS flare-ups. It requires you to skip certain vegetables, fruit, grains, and dairy products to reduce the IBS symptoms by up to 75 percent. [6]
• Balanced Diet: Eating a balanced diet with sufficient levels of fiber can regulate bowel movement. In most cases, soluble fiber is the preferred choice as it has a higher tolerability index than insoluble fiber. Some familiar sources of soluble fiber include oats, vegetables, and fruit.

Cognitive Behavioral Therapy

Cognitive behavioral therapy, or CBT, is a psychotherapy that helps people change their negative behaviors and thought patterns. [7] The technique has been known to keep IBS and anxiety under control through the following effectively:

• Cognitive Restructuring: CBT helps you identify and get rid of negative thoughts related to IBS symptoms while giving you the confidence to manage them.
• Stress Management: CBT also equips you with valuable tips on managing stress and anxiety to reduce their impact on the gut.
• Behavioral Strategies: CBT promotes gut health, such as healthy eating, adequate sleep, and regular exercise.

Stress Management Therapies

Effective stress management can keep IBS and anxiety under control. The following techniques can be used in this regard:

• Mindfulness Meditation: Mindfulness involves paying attention to the present and accepting it without judgment. Studies highlight mindfulness meditation as an effective strategy for controlling anxiety and improving IBS symptoms.
• Deep Breathing: This exercise helps activate the parasympathetic nervous system, which pulls the body out of a state of fight-or-flight and promotes relaxation.
• Yoga: Yoga has been an effective way to reduce stress, improve gut movement, and manage IBS symptoms through the combined power of physical postures, meditation, and breathing exercises.

Medications

Sometimes, medications are needed to control IBS and anxiety. The following are the potential options to consider:

• Anti-Diarrheals and Laxatives: Depending on whether you experience diarrhea or constipation, laxatives and anti-diarrheal medicines may control symptoms.
• Antispasmodics: These medications have been designed to relax the muscles in the gut to control abdominal cramping and pain.
• Anti-Anxiety Medications: Anxiolytics, such as benzodiazepines, provide short-term relief from severe anxiety and the consequent IBS flare-ups. Remember that these medications are not suitable for long-term use due to the high risk of addiction.
• Antidepressants: Using low-dose antidepressants, such as tricycle antidepressants and selective serotonin reuptake inhibitors, can keep pain managed while improving mood.

Regular Workouts

Regular physical activity brings numerous benefits for both mental and physical health. For those struggling with irritable bowel syndrome and anxiety, exercise:

• Reduces Stress: Workouts release endorphins, small chemicals that reduce stress and improve mood, positively impacting anxiety and IBS.
• Improves Gut Motility: Exercise makes bowel movements more regular, controlling the symptoms of diarrhea and constipation.
• Improves Overall Wellbeing: Regular exercise improves sleep and enhances energy levels, giving people a positive outlook on life.

Professional Support

Seeking professional help is essential to manage irritable bowel syndrome and anxiety. Healthcare providers, including mental health professionals and gastroenterologists, can be contacted to get a comprehensive care plan tailored to your needs. In most cases, professional support includes the following elements:

• Medical Evaluation: An in-depth medical evaluation can help establish a firm diagnosis while ruling out other conditions.
• Nutritional Support: Seeking help from registered dieticians can provide you with personalized dietary advice to keep IBS under control.
• Psychological Support: Therapy and counseling sessions can support IBS and anxiety management by helping you acquire and practice healthy coping strategies.
• Support Groups: Interacting with other people with similar issues provides emotional support and advice to keep them under control.