Anxiety and IBS: A Vicious Cycle

By Amy Dodd Pilkington

2 min read

As I once again fasted in order to leave my home, I began to feel a number of emotions. Primarily, I began to feel angry about the impact IBS has on my daily life. After ranting about how I was tired of starving, I started to feel sad. I realized the emotional impact of IBS.

Whether we realize it or not, IBS affects our mental health. The effect may range from anxiety to depression, and it can be severe at times. Our mental health also affects IBS. We need to start paying more attention to how IBS affects mental health and how mental health affects IBS.

Catching my anxiety in action

I have recently had some pretty bad flares and have resorted to taking prescription antispasmodic medication on occasion to help with severe cramping and flares. Since I was going to be out for most of the day, I ate safe foods the day before and fasted overnight. I took the medication right before leaving home.

When I first started feeling the cramping, I paid closer attention because I knew I should not be having cramps. That is when I noticed something that was making things worse. I know this is not the cause of all my cramps. It is the cause of more anxiety, and anxiety irritates IBS.

Noticing how anxiety affects IBS

When I left home, I noted that I was tightening my abdominal muscles. Every time I caught myself doing it, I instantly relaxed the muscles. I noticed this tightening caused cramping and cramping caused anxiety. We all know cramping is one of the first signs of trouble during an IBS flare.

My anxiety over having a flare while out caused tension and that tension led to the tightening of my abdominal muscles. That led to cramping and fear of a flare and that fear led to more tightening and cramping. It was a vicious cycle fueled by anxiety.

Misery loves company so add more symptoms

I spent a good bit of the day paying attention to my abdominal muscles to make sure I was not tensing them. The more I focused on it, the worse it became. I had no idea how to resolve the issue. Anxiety was becoming overwhelming and adding to my misery.

There I was. I was starving. I was cramping. Even though it was a good day overall, I was miserable for far too much of it. I should not have to starve myself and then worry myself into a frenzy. For me, IBS is not just a physical ailment. It also impacts my mental health.

Stressing over flares makes me feel worse

So, if I worry about having a flare when I am not having a flare I can trigger a flare. If you have IBS, you know it is pretty much impossible not to worry about having a flare when you are in public. The anxiety just makes it worse. How do we deal with anxiety? How do we manage our anxiety to minimize its impact on IBS?

I have no answers to these questions as I am just now asking myself how to handle it. Do you have IBS-related stress? How do you manage your anxiety I would love to hear your tips and tricks for managing stress.

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The IrritableBowelSyndrome.net team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

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sehoy123 Member
Hello. I can relate! I've even had Cognitive Therapy to try and cope with the anxiety. The biggest help and most accessible coping method for me was an abdominal breathing exercise that I find relaxes me when I catch myself tensing up due to mild/moderate symptoms. The method along with other techniques to manage anxiety are in: The Anxiety & Phobia Workbook by Edmund J. Bourne. The therapist recommend this book and I can attest that it contains a number of self-help type methods to manage anxiety. They even help when I'm totally freaking out and am just trying to get home. Hopefully, you find it helpful too. 
1. Amy Dodd Pilkington Contributor
 <inline-mention username="sehoy123" user-id="4599587"/> Thank you for sharing your experience! I am so glad you found something that works for you. Hope you are doing well! -Amy, <a href='http://Irritablebowelsyndrome.net' target='_blank'>Irritablebowelsyndrome.net</a> team member
2. sehoy123 Member
 <inline-mention username="Amy Dodd Pilkington" user-id="2269314"/> Thank you!
Gartred01 Member
I wonder about finding a way to not focus on our gut as a means to stopping the vicious cycle. Hypno therapy may work? I am going next week to an acupuncturist hoping he can help with Chinese meds.
1. Gartred01 Member
 <inline-mention username="Gartred01" user-id="4660829"/> I was unable to go yet since I found I had gastro issues from an ulcer. I jave to wait till I am finaciallly buoyant again.🙄
2. Amy Dodd Pilkington Contributor
 <inline-mention username="Gartred01" user-id="4660829"/> I'm so sorry! I hope you are healing well. Medical care can really put a strain on your finances, for sure. Hope that heals quickly as well. 😉 -Amy, <a href='http://Irritablebowelsyndrome.net' target='_blank'>Irritablebowelsyndrome.net</a> team member
CPap Member
I wish I could tell you how to deal with it but I personally can’t even find away myself to deal with it. It’s very frustrating having to be close to a bathroom at all time with all your necessities ready at all times also. My psychiatrist tries to help me but even on anxiety and depression medication it don’t help when you need to leave the safety of your own home to go out. I pretty much go by what my gut tells me and sadly I let my gut rule my life. I don’t know what else to do. I also starve myself before I go out to doctors appointments etc. It’s very frustrating. When I was working it was very difficult and my boss didn’t like the fact that she never knew when I was going to be at work. So she basically made it very clear to me and I knew it was just a matter of time before they let me go. Even though I had been approved for FMLA. HR would relay all my phone calls to her and she used customer service as the reason for me being let go. So if I knew anything trust me I would tell you. I wish I did. It’s a hard battle to deal with on a daily basis.
Almatti Member
IBS/ANXIETY - Whatta topic for the Ages. Read my comments to Emily here on this forum. Because of the many years of suffering, at my age of 70, it now my life's passion to attempt to Conquer!! There are so many Ingredients to discuss. Not being a Doctor of any sort, solely a Common Sense individual seeking answers to combatting this "disease". IBS /GERD is Nervous system related IMHO. Anything that affects your Nervous System and Psyche will create Anxiety Disorders. That can be both Psychological and Physical or either or. I suffer form Chronic Pain & Stiffness of Spinal Arthritis, Facet Joint Arthritis, Degenerative Disc Disease (vertebrae disc shrinking to paper thin compositions), Dextroscoliosis, and general INFLAMMATION in my body. That is Public Enemy No. 1. It even affects the tiny muscles and tissues in your arteries !!. The Cervical spine is CRUCIAL - all the nerves from the Brain Stem run Down from There. TMJ, Chronic Sinusitis, Tinnitus, Temporal Headaches (like your head is in a Vice!!), of course IBS, GERD, and more. After my first Cervical MRI was taken in 2012 when I was 60, after many years of chronic pain and stiffness, the radiologist's report denoted that I had a More Than Normal Narrow Spinal Canal. Then with various sites of Stenosis detected in various levels of my spine, and Scoliosis of 25 degrees, is it no wonder that there will be major effects to my Nervous System. Common Sense tells you that, not the doctors. It's akin to taking an electrical cord (your spinal cord), bending it to interrupt the electrical signal and see how the product malfunctions or shuts off entirely. I have found that Your Spinal Health is Crucial !! My brother once asked me " you sound so hyped up, and nervous speaking to him on a phone call. I said, Brother.... stick your thumb into the area just above your temple above your ear, until it hurts and causes pressure, leave it there for a few days, and then call me to see how Relaxed You Sound. This is a vast topic with many aspects to it. Sorry for Rambling, only trying to help anyone I can. My Battle continues.
sehoy123 Member
A little off topic, but I'm struck by the mention of Vegus Nerve and hypnotherapy. Hypnotherapy: This actually does address anxiety and overall symptoms. I have recently found a self-hypnosis audio program called IBS Audio Program 100. This is produced by an English Hypnotherapist and the program seems to have support in the medical community. I've completed an abbreviated running which did seem to help overall but it turned out that was meant for children. OOPS! So I've started the full 100 day program. It will be interesting. I think I tried this a few years ago before retiring and found I couldn't stay with it as one of my main stressors was having to go to work. Just knowing I faced a commute was enough to send my anxiety through the roof and to combat any relaxation type program like this. At least for me. Now that I'm retired, I am finding that this is helping me to realize what I am saying to myself/anticipating that is aggravating the issue. He focuses a lot on changing that internal messaging. Just comments he's made about how some cope (starving themselves, planning necessary shopping (groceries) around where bathrooms are, and how any activity revolves around how your gut is doing---Sound familiar??? ) made me comfortable with his claims of extensive experience treating IBS related anxiety/fears. Maybe others would benefit even if still working. I was pretty much mentally in pure survival mode until retirement. Vegus Nerve: slight off topic. I recently found a Functional Medicine practitioner who is also a chiropractor, nutritionist. He's been talking a lot about the vegus nerve and how to stimulate and support it's healthy function as a means of supporting gut health. He's also been talking a lot about SIBO (small intestine infection not uncommon in IBS sufferers that does produce similar cramping/diarhea) and how to try and minimize the possibility of getting it and/or getting a recurrence via supplements and diet. He's also talked about how IBS can be tracked to the nervous system not communicating well with the necessary organs (that mind/body connection thing). I noted SIBO literature will mention that too. I've recently had a really bad flare and it turned out I have SIBO. Finger's crossed the insurance company approves the medication soon. We all know how that goes! *SIGH* 
1. Amy Dodd Pilkington Contributor
 <inline-mention username="sehoy123" user-id="4599587"/> I hope you are able to get treatment for SIBO soon. It must be frustrating dealing with the insurance company to get what you need to feel better. Hope it is all resolved soon and you are able to find some relief. Hope you're doing well today! 😀 -Amy, <a href='http://Irritablebowelsyndrome.net' target='_blank'>Irritablebowelsyndrome.net</a> team member
Pixelklo Member
I've tried cbt and acupuncture with zero success. Cbt teaches you techniques to calm dow. Enough to realize you're not dying, but it doesn't make the symptoms any less. Breathing techniques? Psshh, helpful only to give me something else to focus on. Anti-anxiety meds, all give me even MORE diarrhea thsn i already have! Antispasmodics? Useless and horrible side effects. I had to quit my job and i have not been able to return to work in 2 yrs due to chronic symptoms. If i even think about getting a job, i get just a little stessed (like how am i supposed to work like this when i can barely deal at home?!?) And that stress gives me a flare. Great. I have yet to find anything other than an every 3 day dose of loperamide, thats helps at all. I know, i know, yet another ibs sufferer that is fed up and frustrated...so new and different 😋
1. Amy Dodd Pilkington Contributor
 <inline-mention username="Pixelklo" user-id="4609673"/> I'm so sorry. It is very frustrating and you are entitled to feel fed up and frustrated. Just because it is common does not make it any less aggravating and frustrating. Hope you are having a symptom-free day! 😀 -Amy, <a href='http://Irritablebowelsyndrome.net' target='_blank'>Irritablebowelsyndrome.net</a> team member
Adriaan Member
I had an anxiety episode yesterday when going on a business trip. I was driving with 2 associates in the car. I made sure I had used the bathroom in the morning and took in 2 Imodium tablets and hour before I left the house. But once in the car I felt out of my comfort zone and found myself feeling anxious and pre-occupied wondering if the meeting spot (a café) would have appropriate facilities. Thankfully it did and I did not even need to go to the bathroom. But this anxiety made me feel on edge and uncomfortable and I also had to make a good impression for the person we where meeting. The stress of masking your feelings, or going through the motions can take a lot out of you and I felt down about myself later in the evening because of my condition and the energy it costs, just to deal with every-day situations. Recently I have decided just to tell people in advance that I suffer from IBS. And in some situations it can help, but you can not do this all the and expect understanding from everyone in all situations. I think more awareness and their being more public recognition and facilitation for people with IBS would be a big help. Maybe that we can be issued with some kind of card so that businesses would be obliged to let us use their facilities. 
1. explodingguts Member
 <inline-mention username="Adriaan" user-id="4741594"/> I am deeply, deeply impressed that you could focus on business at the cafe! What a boss. I think I would vote for someone with that level of focus. 
2. Adriaan Member
 <inline-mention username="explodingguts" user-id="2321200"/> thank you. We all have different levels and schemas to cope with our predicament. Some days are better than others. Great to know we are not alone though.
explodingguts Member
I find my son's Joseph Murphy books to be helpful with stress management. I sure know what you mean, though. I feel better mentally if my monster allows me a workout but it's hard on days with explosions. I'm reluctant to try. I never look too far into the future. Anything that provides a sense of control is most helpful. 
1. Elizabeth Alvarez Moderator & Contributor
 I hear you. It is so hard to work out when the urgency is rampant. In those moments, I can only even think of working out at home where I am near my personal restroom. Forget about a gym or walking outside. And that's the beauty of YouTube. I follow exercise videos from there. -Elizabeth (team member)
2. Amy Dodd Pilkington Contributor
 <inline-mention username="explodingguts" user-id="2321200"/> So glad you are able to manage stress through reading. I am also an avid reader and will definitely be looking up Joseph Murphy now. Thanks for the suggestion! Hope you are having a good day today! -Amy, <a href='http://Irritablebowelsyndrome.net' target='_blank'>Irritablebowelsyndrome.net</a> team member
explodingguts Member
VERY concerned to hear you're now being tested for heart trouble. It's too much. Your poor vessel must be empty. We must find ways to help you refill it so that you can take all the slings and arrows without losing anything. How can I help?

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