Stress and anxiety don’t cause irritable bowel syndrome, but they can make it worse. When you find a way to keep these emotions under control, you might be able to ease your symptoms or prevent a flare-up.
That’s why some people with IBS turn to behavioral therapy, a treatment that teaches you how to better handle pain and how to relieve stressful situations.
An irritable bowel syndrome (IBS) symptom journal can help you and your doctor figure out what triggers your IBS, and how to deal with those triggers.
Fill this out as soon as you experience symptoms. Print extra copies to have on hand.
Remember, a variety of factors can set off IBS: Certain types of food, the volume of food, stress, medicines, your menstrual cycle, and your environment.
You may find, for instance, that you tend to feel bloated after eating snacks during office meetings. Knowing...
Types of this therapy that have worked for people with IBS include:
Relaxation practice. The goal is to get your mind and body in a calm, peaceful state. Techniques include meditation, progressive muscle relaxation (tensing and loosening individual muscles), guided imagery, and deep breathing.
Biofeedback. To start, you use an electrical device to help you recognize your body's response to stress. It helps you learn to slow down your heart rate to a more relaxed state. After a few sessions, you should be able to calm yourself down on your own.
Hypnotherapy. You enter an altered state of mind, either with a trained professional's help or, after some training, on your own. Under hypnosis, visual suggestions can help you imagine pain or tension slipping away.
Cognitive behavioral therapy. This form of talk therapy teaches you to analyze negative, distorted thoughts, and replace them with more positive and realistic ones.
Traditional talk therapy. A trained mental health professional helps you work out conflicts and understand your feelings.
Behavioral therapy isn’t a cure for IBS, and some studies have found that it doesn’t work very well for some symptoms. But doctors say many people with the condition can get relief from belly pain, diarrhea, constipation, and other problems when they learn and use it. Plus, when IBS symptoms get better, people tend to have fewer symptoms of anxiety and depression.
For most people, this approach can’t replace standard medical care for irritable bowel syndrome. You may still need to take medicine for your symptoms, change your diet, or think about alternative treatments like acupuncture. Before you start any form of therapy, talk with your doctor about how it fits into your overall treatment plan.